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Nutrition Challenge Day 21 – The Sunday Plan and Prep Ritual

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ Find the awesome. Review your past week and identify what went well / what worked for you. How can you do more of that going forwards?
  • ✅ Find the lessons. Review your past week and identify what your problems were. How can you avoid that happening again or be more prepared to deal with it next time?
  • Help the “Future You”. What can you do today to help “Future You” feel more fresh, prepared, and ready for action in the week ahead?
  • Complete the form at the bottom of the page when done.

💡 More Info:

Today, we’re all about helping you plan for the week ahead.

In the Sleekgeek Coaching Program, we teach our clients called the “Sunday Ritual“.

Although it may sound pretty cult-ish, it’s actually just 3 really important strategies for success:

  • 1) Find the awesome.
    • What went RIGHT this past week?
    • How can you do more of that in the future?
  • 2) Find the lessons.
    • What went WRONG this past week?
    • How can you learn from that and do better next time?
  • 3) Help “Future You”.
    • What challenges might you face this coming week?
    • What can you do today to prepare for those challenges that “Future You” will thank you for?

When starting a new diet or similar, many people like to say something such as: “It’s not a diet, it’s a lifestyle change!” as a way to convince themselves and others that this time it’s permanent.

But the truth is until you actually change how you go about living your life, it’s not a lifestyle change. It’s just a plan that you’re on or a phase that you’re going through – no matter how serious your intentions are.

If you want to stop starting and re-starting over and over again, you need to add some form of weekly review and planning ahead into your lifestyle.

The “Sleekgeek Sunday Ritual” simply involves taking a tiny bit of time out of your weekend to do a couple of small things that help you be more prepared for the week ahead.

As The 7 Ps saying goes, “Proper Planning and Preparation Prevents Piss Poor Performance”.

Let’s dive in a bit deeper on the 3 elements of the Sleekgeek Sunday Ritual.

1) Find The Awesome:

We often focus so much on what we aren’t doing (but should be) that we forget we’re doing soooo much right already!

Take a moment to think back over the past week:

  • What went well for you?
  • Where did you succeed — even just a little bit?
  • What were your small victories?
  • What progress do you notice compared to last month or last year?

Success breeds success. Even the smallest victories can help you build momentum and continue to be successful

Just like how things can “spiral downwards and out of control”, things can also “spiral upwards and into control”.

This Sunday try to “find the awesome” (or any other day of the week that works well for you – try to do it weekly).

Then, see how you can do more of that. Create that upwards spiral of awesome.

2) Find The Challenges:

At Sleekgeek we like to say that the only true failure is failing to learn from your mistakes. Everything else is just feedback and learning.

When it comes to your “failures” this past week, ask yourself:

  • Do you have a problem (i.e. a challenge that you need to overcome)?
  • Or do you have an excuse?

There are lots of things standing in the way of you and your goals. Time, money, energy, work, family, etc, etc.

It’s useful to be able to re-frame every obstacle you face as either a problem or an excuse.

If it’s a problem then that’s FANTASTIC!

  • Problems can be solved and you can ALWAYS take a step forwards in some way. No matter how small that step is. You can fail, learn, and then try again to do better next time. As Edison, the inventor of the lightbulb said, “I have not failed. I’ve just found 10,000 ways that won’t work.

If it’s an excuse then that’s the REAL PROBLEM!

  • Excuses lead to inaction. They justify why something is so without requiring any additional steps to be taken to address the issue or prevent it from happening again. Excuses protect you from failing. They stroke your ego and save you from embarrassment. But that’s it.

Failure is feedback. You can’t get better if you don’t fail and learn. Pretend you’re a kid again learning to ride a bike or play a musical instrument or speak a second language. You try, learn, and then try again.

Let go of your excuses and take responsibility to learn.

This Sunday (and every Sunday going forwards, if possible) identify what your problems were and spend some time thinking how you could either avoid that happening again or be more prepared to deal with it next time.

3) Help “Future You”:

What can you do today that “Future You” will thank you for?

Has anyone ever done an unexpected favour for you that saved you so much time and effort?

Their small gesture just made your life so much better in that moment, right? Well, the same applies here. Borrow some time and energy now to make it easier for yourself in the future.

Could you…

  • Lay out your workout clothes the night before?
  • Stock up on convenient healthy foods that you actually like and will eat?
  • Take some “me time” out to relax and look after yourself?
  • Skip the junk food on today’s shopping trip so that they’re not in the house to tempt you tomorrow?
  • Make time to workout by scheduling it into your calendar and making it non-negotiable?
  • Go to bed a bit earlier tonight so that you’re more well rested tomorrow?
  • Reach out to a friend or family member to be your accountability partner?
  • Prep some healthy food for a couple of meals in the week ahead?

Remember, even if you have family, loved ones, and work to take care of – you can’t pour from an empty cup. Take care of yourself first!

Whatever you choose to do to help “Future You”, keep it simple and do-able.

Bonus Infographic:

Precision Nutrition have a great article called 3 Key Strategies For Having Healthy Food Available When You Need It.

They also have an accompanying Weekly Meal Prep Mastered [Infographic] that summarises main points.


✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
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