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My Perfect Sunday

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It’s 7:00 AM, the alarm goes off from across the room. I do a little stretch and roll out of bed, shut the alarm off and proceed to the bathroom.  Still becoming aware of my surroundings, I brush my teeth and start the shower.  The temperature is more cold than hot and now I’m becoming more awake. I’ll sing from time to time, but mostly I think about things i’m grateful for including being alive and able to have another opportunity to get better.  After putting in my contacts I can begin to focus even more on the day ahead. Getting dressed, I put on some shorts and a tee shirt, I’ll begin to foam roll or hit some light stretching before I make breakfast.  While stretching I usually play my latest Audible book, I’m currently listening to the Elon Musk documentary, as the self development begins.  Two of my weaker points in life are flexibility and depth of knowledge on running a business, so attacking those two things early and often is a must.  After stretch the Audible book flows with me to the kitchen for breakfast. The process of cooking breakfast for me personally has become therapeutic, relaxing almost .  I have my go to breakfast like most of us. When I get burnt out on any one ingredient I’ll mix it up with some protein pancakes or a trip to First Watch.  

 

My current go to breakfast is:

5 eggs

2 cups mixed greens

½ avocado

2 red potatoes chopped

2 tsp olive oil

1 cinnamon raisin bagel

2 tablespoons peanut butter

8oz Green machine

 

“I believe Sunday dictates my entire week and I unfortunately  don’t always get to stick to the plan. On those weeks tasks and appointments are more likely to fall through the cracks.  That is why Sunday is the most important day of the week for me.”

 

Some of you may be asking yourself, “But Mark, cinnamon raisin bagels aren’t paleo!?” I am currently trying to gain muscle so getting enough calories and carbs can be challenging.  While eating breakfast I usually watch a daily vlog on my favorite entrepreneur Gary Vaynerchuk. He is a hustler and usually gets me motivated for the day. Once breakfast is done it’s off to church just 7 minutes down the road.  Upon arriving  I am always greeted with friendly faces and I grab a cup of coffee and find a seat.  Once service is over I may catch up with some of my friends and see how everything is going with their lives.  After church I go to the grocery store at around 11:00 AM.  While in Krogers I pop my earphones in and continue with my audible book as I make a direct path around the outside of the store. I also have this down to a science most weeks unless Triumph Strength gives me a new recipe to try. Now it’s time to prep my meals, the goal is to make 5 lunches and 5 dinners for the upcoming week. Also very calming, most days and I have found a rhythm to make it an efficient use of my time. Usually simultaneously wash loads of laundry for the week while food prep is taking place. Eating a later lunch, I’ll wait for the crock pot to finish up and in the meantime I fold some clothes and clean up a bit around the apartment.  

What’s the point of detailing every minute of my “Perfect Sunday”? I try to get everything done and use Sunday to fully disengage from work.  The more I can not think about work on a Sunday the more I will be able to re engage on Monday.  This might be the most important part of my day.  Sunday I love to hang out with my fiancee Lauren she always invites me over to her place and we get some dinner and watch 60 minutes or another show or movie.  We often like to go for a walk in the summer time or stay in and play games in the winter.  Either way we have fun together and try not to stress before the week gets started.  

 

I know I live life on the edge and I dare you to just try and keep up with me! (sarcasm) I also understand not everyone has Sunday’s off or you have kids and lots of things going on.  Whatever day you have off and some free time try to take advantage of it and do more of the stuff you like.  For me the Sunday I just described for you is my perfect Sunday.  The main reason being, I’m not playing catch up the rest of the week.  I believe Sunday dictates my entire week and I unfortunately  don’t always get to stick to the plan. On those weeks tasks and appointments are more likely to fall through the cracks.  That is why Sunday is the most important day of the week for me.

 

Recap of my perfect Sunday:

8 hrs sleep

Cool Shower

Stretch

Gratitude

Self development

Good Balanced Breakfast

Time with positive people

Meal Prep

Laundry

Time with loved ones

Disengage from work

Have fun

 

~Coach Mark