On the mind.

New year, same me. It’s not a new me, my plan is to keep getting better at what I do. One of my first newsletters broke down my daily schedule. I’ve made some small pivots to my schedule, the biggest change being that I’ve moved my workout to the middle of the day (around lunchtime).

I find it helpful to write down my schedule. It keeps me accountable and makes it ultra-clear what I need to do each day. It’s an agreement with myself. So, today I’m sharing my latest rendition of my health schedule with all of you. I’m posting this to stay accountable beyond just myself and more importantly, to encourage you to write out your own schedule tied to the goals you have.

Each day we have time and it takes time to move forward with your future goals.

Weekly Workout Schedule:

• Monday: Upper Body

• Tuesday: Lower Body

• Wednesday: Break

• Thursday: Full Body

• Friday: 5-Mile Run Outside

• Weekend: Get Outside

This week, I’ve added a new goal tracker I’m calling “streaks.” Streaks are set periods where I aim to hit every day of my weekly schedule. My first streak goal is to complete one whole week in a row (1-week streak). My second streak goal is two weeks in a row (2-week streak). Finally, I’ll aim for four weeks in a row (4-week streak). For now, that’s my plan and I may reset again with the 1-week streak.

Daily Routine:

• 6:00 am: Wake up

• 6:15 am: Daily sauna sweat session and cold plunge

• 7:10 am: Eat breakfast and take supplements

• 7:30 am: On the computer and working

• 11:30 am: Workout, lunch, mid-day supplements

• 1:00 pm: Back on the computer, jamming!

• 3:30 pm: Off work and family time

• 6:00 pm: Dinner

• 7:30 pm: Bedtime routine with kids—no screens

• 9:00 pm: In bed, winding down for sleep

This schedule applies to my weekdays. My weekends are unscheduled and open. Some weekdays vary slightly—for example, I have work calls outside of the above schedule, like my Monday night work sessions with our team in India. I also have specific life time-blocks, like Thursday evenings when I take Max and Kai (my sons) for a boys night out!

Health/Mindfulness Notes:

• No eating after 6:30 pm

• Minimal alcohol (twice a month)

• Clean eating. I’ve developed my own style, which deserves its own write-up, but here’s the gist: organic and whole foods, animal-based proteins, no sugar, veggies, fruit, clean carbs (like sweet potatoes or rice), nuts, tacos from El Sancho 😉, etc.

• No coffee in the first hour after waking up, and no coffee after 11:00 am.

• Write a grateful note some nights and wake up reading it.

I strive to be healthy for the people around me. You can’t take care of anything until you take care of yourself. Being at my optimal health allows me to show up each and every day as my best self for my family, friends, and business.

Lastly, I believe in 90/10. Stick to your plan and goals 90% of the time, and for the other 10%, let go, enjoy life, and don’t stress. I’ve found that being 100% rigid with eating or scheduling can become more stressful than it’s worth.

Weekly moments.

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Thanks for following along!

The Weekly is a newsletter that goes out each week written by Greg Bellinger, currently building and CEO of White Rabbit Group and The Labs.

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