December 30, 2013

7-Day Lifestyle Makeover Plan

I am constantly striving for a better me, whether that means fitness, happiness, eating habits, college GPA, work ethic, or whatever else I find. In the beginning of 2013, I made a decision and went through a series of actions in one week that changed my life. Previous to this decision, my confidence was running low. I wasted away a lot of time doing things that didn't matter and thinking about things that were counterproductive. I struggled to eat healthy and I felt that I lacked control of my life.

I am going to map out that week that changed my life for you here, so that you can follow the exact steps I took. I will do it for free. I don't want your money. I just want to share what made me into a better person so that you can do the same. 

I promise that if you closely follow this routine, you will be happier, fitter, healthier, more productive, and your daily diet will improve.

This plan I am laying out for you is more than just a fitness plan--it is a lifestyle change for the better. This is why I have called it "7-Day Lifestyle Makeover Plan." Follow this schedule to the best of your ability. I recommend printing it out and sticking it on your mirror, above your desk, on your door, or wherever else you can see it often. Feel free to modify it to your schedule if you need to, but I recommend following the skeletal structure of the plan.

Note: I am not a professional. This is simply advice from a 22 year-old girl who is excited about life, health, fitness, and productivity, and how I enhanced my life dramatically in a week.

Day 1: Monday 

Get to bed early--between 9:00 p.m. and 10:00 p.m. on Sunday night--so that you can wake up refreshed, around 5:30. Wake up with the sun and know that it is going to be a good day. You are fresh, you are new, and the last week is behind you. This day is your baby, and you will shape it however you choose.

Have a piece of fruit and a tall glass of water. Stretch your calves, your back, your shoulders, your arms, and your hamstrings. Rotate your ankles a few times. Relax your neck. Let your body wake up.

At 5:45, put on something comfortable and some running shoes, and go run/jog/walk for 30 minutes. Do not worry too much about measuring your distance. Simply enjoy being outside, breathe in the fresh air, and watch the sun begin to rise as you are getting your blood pumping for the day.

At 6:15, when you arrive back home, go through your own morning routine to get ready for the day. Hopefully, you woke up early enough that you are not rushing. Enjoy the morning, as it is one of the most beautiful parts of the day, when everything is quiet and waking up.

Eat a healthy, clean breakfast. Keep it moderately sized. I like to have two eggs, two pieces of whole-wheat toast with honey, and an orange. Drink another glass of water with your breakfast.

*How you spend the first two hours of your morning will affect the rest of your day. Your morning is crucial.

Go about your daily business. Carry a water bottle with you, and constantly sip it throughout the day. Water will keep you hydrated and give you energy. It will also help to keep cravings low.

At around 10:00 a.m., have a light, healthy snack. Some examples a granola bar, another piece of fruit, a rice cake topped with preserves or a bit of natural peanut butter, or a cup of popcorn (no butter). 

For lunch, Between 12:00-1:00, refresh your body with natural, whole foods with minimal preservatives. Make sure your lunch consists of a vegetable, a complex carb, and a protein. For example, I love to make turkey wraps with whole wheat tortillas, spinach, turkey breast meat, and the tiniest amount of mustard for flavor. Add a small handful of nuts and another of a raw vegetable on the side. Sometimes, to satisfy my chocolate cravings, I will add one square of a dark chocolate bar to my lunch. Drink plenty of water with your lunch.

At around 3:00, have another light snack with some water. Eating lightly every few hours rather than large meals will keep your metabolism evened out, digesting your light meals and snacks efficiently and keeping your energy consistent. This is also a proven strategy for weight loss if you want to shed some pounds, or if you just want to trim down a bit.

Dinner around 6:00-7:00 should be kept lighter than you are used to. Dinners tend to be more protein-packed than the rest of your meals. Have a main meat dish that is light, such as chicken, turkey, or fish. Add some vegetables, raw or steamed. Limit your carbs this late in the day. One whole-wheat dinner roll is fine, if you so wish. If you do have carbs, always stick to complex carbs. Add something sweet to the plate, like some fruit preserves on your roll, but stay away from things with processed sugars. As always, drink a glass of water with your meal.

Do you homework, spend time with friends, practice an instrument, clean your apartment/room/house, and do whatever you like or need to do around this time of day. Before bed, have a cup of herbal tea for some late-night hydration and nutrients. Chamomile is my favorite.

Around 8:30, settle down for the night. Wash your face, brush your teeth, and freshen up so you can slip in bed, clean and relaxed.

Be in bed between 9:00 p.m.-10:00 p.m. Let your mind relax and find peace. Think about all that you accomplished that day, how well you treated your body, and how blessed you are with all that you have in life.

Day 2: Tuesday

5:30 a.m.: Wake up, have a piece of fruit, have a tall glass of water.

5:45 a.m.: Put on something comfortable, and go for a 15 minute run/jog/walk. Measure your distance, if you so choose. Push your limits a bit. Recognize your mind's power over your body.

6:00 a.m.: Arrive home, and if you have grass, lay a towel down and do some ab exercises. You can just as easily do these indoors if it is cold or if you have no room outside. Do 3 sets of 20 sit-ups and abdominal twists. If you have any favorite ab exercises, do those. Hold a 60 second plank. If it is hard for you, don't worry--you will get better as you get stronger. Make sure to breathe deeply and make the most of these 15 minutes.

6:15 a.m.: Go through your usual morning routine to get ready for the day. Enjoy this beautiful morning. Watch the sun rise with the rest of the world as you go about your morning. Eat a healthy, clean breakfast.

Go about the rest of the day with your usual business, drinking plenty of water and eating at the same schedule as you did on Monday. You will follow this eating schedule every day, to the best of your ability. Switch up different ingredients in your meals for variety, but stick to the same general structure. Healthy people tend to stick to the same meal plans.

Day 3: Wednesday

5:30 a.m.: Wake up, have a piece of fruit, have a tall glass of water.

5:45 a.m.: Put on something comfortable, and go for a 15 minute jog. Enjoy the scenery. Listen to your favorite music. Recognize your mind's power over your body.

6:00 a.m.: Arrive home. Just as the day before, lay down and do some exercises. This time, work on your upper body. Do some push-ups, stretch your arms to the sides and rotate them in circles, curl some small weights, and do whatever other arm/shoulder/back exercises you enjoy. Breathe deeply and enjoy challenging your body.

6:15 a.m.: Go through your usual morning routine to get ready for the day. You have a great day ahead of you, and you have control over how productive you are.

Go about the rest of the day with your usual business, meals, and snacks. Learn something new today. Try playing a new instrument, researching a question you have, or any other way to expand your mind. Go to bed excited about all that you did that day, ready for some deserved rest.

Day 4: Thursday

5:30 a.m.: Wake up, have a piece of fruit, have a tall glass of water.

5:45 a.m.: Put on something comfortable, and go for a 15 minute run. It's amazing what your body is capable of. Breathe deep and enjoy the world around you.

6:00 a.m.: Arrive home. You guessed it--exercise time. Today, work on your lower body. Do some squats--3 sets of 20. Feel your muscles burn and picture your strong, healthy body that you are working for. Press on with any of your favorite leg exercises, making the most of your fifteen minutes. If you do it right, that is all you need.

6:15 a.m.: Go through your usual morning routine to get ready for the day. Watch the sun rise. Listen to the sounds of the morning. Eat a healthy, clean breakfast.

Go about the rest of the day with your usual business, meals, and snacks. Enjoy your day. The weekend is almost here!

Day 5: Friday

5:30 a.m.: Wake up, have a piece of fruit, have a tall glass of water.

5:45 a.m.: Put on something comfortable, and go for a 30 minute jog. You have proven your dedication all week, and now, enjoy a nice run in the fresh air, listening to music, and getting carried away from the world.

6:15 a.m.: Go through your usual morning routine to get ready for the day. Prepare to finish your week strong. You are feeling healthy and proud of all you have done throughout the week so far, and you are almost at this week's finish line.

Go about the rest of the day with your usual business. As always, eat clean, eat light, don't skip any meals or snacks, and drink plenty of water. Keep your mind sharp and optimistic. Whatever happens today is a result of your choices. You have complete control.

Tonight, enjoy yourself. Spend time with friends. Be proud of your week. You worked hard and earned this weekend to play hard. Stay out later, and get to bed around midnight, if you can make it that late. Your biological clock will have shifted, and your body will want to slip in bed earlier than usual.

Days 6 and 7: Saturday/Sunday

Let yourself wake up without an alarm. You will find that you naturally wake up earlier than before.

Eat a light breakfast, and go about your daily meals and snacks as usual. Take a break from exercise, as your body needs today to heal. Run errands, deep clean, check your bank account, plan your meals for the following week, and do everything else you need to do to ensure that you are on top of it.

Your life is completely in the palm of your hand and you are two steps ahead of the game. Spend time with loved ones, and equally importantly, spend time with yourself. Your weekend should be a balance between preparing for the next week ahead of you and living in the moment, enjoying your relationships, interests, and spirituality.


Continue this routine each week. It takes 14 days for this to become a habit. That's only two weeks. You will feel a rapid change in your energy, your happiness, your productivity, and your general health.


  1. Oh my gosh THANK YOU! This is amazing. Thank you so much. I am starting next Monday!