Hey

Let’s be real—juggling business, health, family, and life can feel like an endless game of catch-up. I get it. As an entrepreneur, fitness coach, and single dad raising a son with autism and ADHD, I’ve been in that “there’s not enough time” mindset more times than I can count.

But here’s the thing: success in your business and your health isn’t about doing everything perfectly—it’s about having a simple plan that sets you up to win every single week.

Here are 3 simple steps to create a successful week for your health and business (no overwhelm, just results):

1. Plan Your Non-Negotiables First 🗓️

Before the chaos of the week hits, take 10 minutes every Sunday to plan your non-negotiables:

• Workouts: Schedule them like business meetings. 3-4 quick sessions are better than none.
• Business Priorities: Pick 2-3 main business tasks that MUST get done this week.
• Personal Time: Yes, YOU matter too. Even if it's 30 minutes to recharge, plan it.

Pro Tip: Write them down, and don’t let anything move them.

2. Master the Power Hour ⏰

Whether it’s fitness or business, you don’t need hours to make progress—just one focused hour each day can change the game.

• Fitness: 50-minute workout + 10-minute stretch = DONE.
• Business: Use the remaining time to tackle your top task, make that call, or send that email.
• Mental Health: 5-10 minutes for mindfulness, journaling, or a quick walk.

ADHD Hack: Use timers to stay on track and avoid distractions.

3. Win the Morning, Win the Day 🌅

Your mornings set the tone.

• Move your body, even if it’s just a 5-minute stretch.
• Fuel yourself with a quick, healthy breakfast.
• Knock out 1 small business task before checking social media or emails.

No more starting the day overwhelmed—start with a win!

I promise you—if you follow these three steps each week, your fitness, business, and mindset will transform.

And hey, if you need help building a routine that fits YOUR crazy schedule, I’m here. Hit reply and let’s chat!

Here’s to crushing this week,

Monty Bains

Fitness Coach | Entrepreneur | Single Dad on a Mission

P.S. Got 2 minutes? DM me on [Instagram/Facebook link] and tell me your #1 struggle with balancing fitness and business. I’d love to help!