Prepare for Your Workweek Throughout the Week

Morning everyone!  I hope you enjoyed the first post I wrote in this 2-part series on preparing for your workweek.  Although some people don’t want to spend a few hours each weekend preparing for the week ahead, I think it’s important to focus on what you can do and realize that every little bit counts.  I’ve gotten the best bang-for-my-buck for those practices I’ve implemented at night.  I thought I would share a few of those things with you here to help you prepare for healthier workdays.

Today’s focus: tips & tricks for the workweek that you can implement during the week.

Here are a few things you should give a try the night before a busy workday to ensure healthy success…

bGood smoothie

  1. Prepare Your Meals:  gather whatever meals you plan to take to work the next day.  For some of my work days, that’s breakfast, lunch, and dinner…Other times, I just need breakfast foods.  Whatever it is, I’m much more likely to bring my meals with me (read: eat healthier at work) if I pack everything the night before.  It also saves me time and money to bring my own food, which is always a great combo.  Tupperware at Container Store
  2. Bring ‘Motivating’ Factors:  I am so bad at drinking enough water.  But I’ve discovered two things that made me much, much better at getting the right amount of h2o – carrying a glass water bottle with me all day long + LEMON… lots and lots of lemon.  Some of you may be great at getting enough water.  The point is, prepare something the night before your workday that will help you improve something you’re not very good at.
  3. Avoid Sneaky (Food) Pitfalls:  I also plan ahead of time to avoid some of the most common pitfalls that busy people run into.  For example, I plan out my coffee/tea additives (I told you I take coffee seriously!) because I try to avoid dairy where I can or where it’s unnecessary.  $5 coffee drinks not only have cow’s milk added by default, but they tend to include a lot of sneaky sugars and chemicals, too.  I bring a small container of unsweetened coconut or almond milk (which I pack the night before) to avoid any unnecessary added dairy or sugars in the coffee & tea I enjoy so much.  It saves you some money, too, since most coffee shops charge extra if you add non-dairy milk to your coffee/tea drink.  Milk is just an example – so plan ahead to avoid whatever your pitfall is (i.e., sugar/sweets, salty, drinks, etc.) and plan out the night before to ensure you have a healthy alternative.  PS.  If you’re looking for a easy sugar/sweets replacement, I love packing fresh sliced strawberries, blueberries and some non-dairy dark chocolate chips for a sweet snack at work.
  4. Lay It Out: I have recently reverted back to something my parents made me do as a kid — I started laying out my clothes.  Each night, I lay out my workout clothes, work clothes, and a few extra layers if I’m going to workout after work.  I tried something else the past few weeks which has worked well, too.  I knew I wanted to workout before work 3 times this week, so on Sunday night I put out 3 workout outfits and made sure I had everything I needed to grab-and-go each morning.  This made my week even easier!  It was super helpful to take the guesswork and running around out of the equation because I had everything out ahead of time.   Whether you set 1 outfit out each night, or try to set a week’s worth out on 1 day, you will be much better prepared than had you done nothing at all.


What do you do the night before a long workday to prepare for a healthy day?  


  1. Jessie R March 16, 2016

    Great points! I work in an office as well, and prepping is the only way i can make sure I make good decisions. Found you from the Fitnessista, and I’m looking forward to reading, it’s nice to read about someone in a similar situation.

    • Sam March 16, 2016

      Thanks, Jessie! That’s great to hear because that was my goal in starting the blog. As much as I love the other food/health blogs I read, I couldn’t find much that fit my situation (aka. a lot of sitting, being in an office, coming and going from Court, etc.). Hope you’ll follow along! Have a great Wednesday : )

  2. Cailee March 16, 2016

    These are such great tips!! I totally agree. Food prep is so important! I’ve been trying to budget more and it’s amazing how quickly food adds up when you’re on the go. I mean, I’m all about lunch at whole foods… but do that a few times a week and your wallet is gonna start to feel it!! Thanks for the tips love! Also, I want that smoothie! YUM!

    • Sam March 16, 2016

      Thanks, Cailee! I hear you about food prep helping the budget. I’ve noticed a big decrease in my spending since preparing my own breakfasts and bringing coffee/tea to work. I used to stop and grab coffee, and then a snack, and then some fruit… it never ended! And that smoothie was AWESOME! It was spinach, mint, lime, almond milk, hemp seeds and a little bit of honey. I’m going to try to re-create it : ) have a great Wednesday!

  3. Raina Elegado March 17, 2016

    Great tips for sure! Thanks for sharing! 🙂

    Xo Raina


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