We always have time. Even if its just 10 minutes. I just tried this new yoga flow from my beloved Travis ❤ It's brilliantly energising, quick and invigorating 🦸🏽‍♀️ Give it a go, let me know what you think 👇 Sam ☀️

I always find Sunday's very empowering. The opportunity to take stock of the week ahead, I sit down every sunday for 1 hour and plan my week ahead with my diary, these are the questions I ask myself and then plan accordingly: - What are my priorities this week? - What are non-negotiable things that I MUST do? - Do I have down time scheduled in to my diary? - Do I have family time shcheduled in to my diary? The reality is for me is that if it's not in the diary and has specific time set aside to do that thing, IT WON'T GET DONE. 😵‍💫From experience, THE most overwhelmed and stressfull times in my life have been when I don't plan and I don't work from a calander. Some of the unhealthiest times of my life, I had no plan, just winged it. When I enter a day or week without a guide, I feel like I have so much to do and try to get it all done and usually end up having a mini melt down, that usually ends in tears and me eating stuff that doesn't serve me to soothe my emotions. Although, this has become less and less over the years, but, I still don't like the feeling of stress. "A great morning, starts the day before" ✅I put EVERYTHING that's important in to my diary. ☑️The purple blocks are THE most important, to do with me, health, food, taking care of myself and family. I always schedule the purple things first and then slot everything else around that. I plan like the CEO and execute like the employee. I do what's planned and very rarely deviate. I've found it's the only way that keeps me in good habits and consistency. What are your top 3 things you do on a Sunday to be prepared for the week ahead? Do you have any tips? Do you use a calander or paper diary? 👇 Sam x P.S being and feeling truly healthy doesn't happen by accident, it requires intentional planning and effort x

Sunday is my linchpin day for getting organised, taking time for self care, and generally prepping for the working week ahead. Come Monday morning I want to hit the ground calmly, feel energised and organised. Allocating just a few hours on a Sunday can completely transform your week. Here’s how I put a little prep into practice: 🏡 1 – Domestic Bliss Following my ‘Health, Home, Hustle’ mantra, home and all of the domestic chores involved in it play a huge part in how ‘ready’ I feel for the working week. If there are shoes scattered, washing that needs to be done and put away, I can’t concentrate on my work or myself properly. Instead I find myself thinking about the mess and the jobs during the week "I must do xyz", and it bothers me! There are studies on our environment reflecting how our minds are. Mess and chaos in your space = chaos and overwhelm in the mind. Not so productive! Rather than allowing those domestic tasks to encroach on my work week (and my mind) , I try to have a good clear up every weekend. During the week I then only need to ‘top up’ on the domestic stuff. If you hate housework (I get it!) I recommend pairing your cleaning and tidying with listening to podcasts, or you could listen to a training in The Vitality Hub! It barely feels like a chore when I’m listening to a show I love. Ultimately – there’s nothing lovelier, or more calming than a clean and tidy space. It immediately creates space in my head. 🌱 2 – Food Shop Not having a well-stocked fridge and a meal plan/menu wastes SO much time. Decision fatigue is real and when you’re hungry and confused about what to eat, I find it so counterproductive to faff around buying ingredients and figuring out what to eat off the cuff. Or worse still, when I'm not organised, I end up eating things that don't serve me. (Enter guilt, frustration and cravings). Instead, I focus on creating a meal plan for the 5 days ahead, create the shopping list and then go shopping. After doing this on repeat, the list of essentials doesn't change much and it becomes easier.

In answer to @Michele Moore comment on meditation, here's a little video that I thought might help everyone. Click the link to watch the vid. I talk about: -What is meditation, different types -Science backed benefits of meditation (stress relief, food choices etc) -How to start a meditation practice (no incense or kaftan needed) -Morning routines "Own your morning, own your day"... If anyone found this helpful, or you have questions, just type them under this post. Sam x https://www.loom.com/share/122b2ff356424f4a96110fd55840c12c?sid=c63c5850-fedd-41e9-93e8-fb4a206e04fc

Now, I know this won't be everyone's cup of tea! But, I cannot tell you how much energy and balance I have through the day when I eat this way. 2 eggs cooked in coconut oil Grain free foccacia 1/2 🥑 Small Chicken breast (leftovers from last night) Fats and cholesterol are the building blocks of hormones, without them we can't make hormones. When women don't consume healthy fats they experience extreme hormonal imbalance. Protein is broken down in to amino acids, amino acids are the building blocks of life, all cells need protein. Muscle, skin, hair, nails, hormones, gut, brain. This breakfast is so hearty and literally supercharges hormonal, mood and brain function like nothing else. No mid morning slumps, no need for caffeine, sugar hit or a nap 🤣 Ps Fat doesn't make you fat, sugar does 😉