Rosa Smith-Montanaro is a Virtual Wellness and Weight Loss Coach, and the award-winning creator of the Mind Over Platter program. She also wrote a book of the same name. Her background is in Hypnotherapy, Neuro Linguistics Programming (NLP), Emotional Freedom Techniques (EFT) and Success Coaching.

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Mind Over Platter

by Rosa Smith-Montanaro, Virtual Wellness & Weight Loss Coach
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Plan your days well. For the next few weeks, schedule your life. Plan your workouts, meals and daily activities. Design a food plan and pre pack your meals and snacks. Lay out your clothes for work and play. Here is how I plan my week:

On Sunday, I write out my gym schedule for the week. I look at my commitments. I volunteer at my church, host for Lifetree, mentor young entrepreneurs, we are in a couples life group and I drop everything when my kids need me. That doesn’t count date night with my husband.

My life is very busy. If I look at my calendar and see that I have three evening commitments in a week, then I have to work out in the morning. I prefer to schedule activities after the gym, but can’t always do that.

This part is REALY important! Before I go to bed I MUST have the following done. I lay out my clothes for my morning workout, pick my clothes for work, pack my food for the day. Load up my gym bag, assuming I am showering there. Every detail has been thought out in advance. I still have my business so I have to print my orders the night before.

I have it all timed out so that I can take my supplements and blend my shake. But, if I skip one thing from the night before, I will miss my window and will be late for my 5:45AM class.

Sounds crazy, but it's not. I feel like I have accomplished something when I leave the gym. I have made some nice friends at the gym and we always comment on how easy it would have been to stay in bed that morning. That sentence is ALWAYS followed by, how we never regret getting up and following our plan.

Plan your meals and health regime and follow it. You won't regret it,

@ 8:30am ET on June 4, 2012
Hello. I do the EXACT same thing. I prepare/pre/cook all meals for the week either on Saturday and what I don't finish off then, I do on Sundays. I have most items already in containers (I do have to recyle these). I put my outfit and gym bag in my trunk THE NIGHT BEFORE so that I'm walking out with my workout clothes ON. I have a protein (usually a greek yogurt and oatmeal) so that way, I have the proper nutrition and energy to get through the early AM class or workout (I switch these up). Since I do either weights or HITT, I can't do the empty-stomach thing. The reason why I put my clothes for work and gym bag in car the day before (most times before it gets dark) is because I don't want to draw attention by walking out of an apt with my hands full.

Never know who's casing you, watching you, etc. even if you live in a home. Safety purposes.

Thanks. This is a great article and good reminder. :-)

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