THE {EM}POWER HOUR
What you can do with 60 minutes
Nikki Fogden-Moore
Happy April everyone. Pretty much one of my favourite months of coaching and living as the year is well
under way, business goals are set in place and personal goals are still fresh.
If you feel that you’re wading through mud at the moment to smash through KPIs, balance your family life and
still trying to look and feel fantastic, then let me help get you out of that hot mess with 3 top tips to integrate
a real sense of vitality into your day and regularly into your week.
I call it the [EM]POWER HOUR - what you can do with 60 minutes each day dedicated to you (that’s not too
much to ask is it?)
There are 3 ways to work your {em}power hour -
1
FIRST SET UP YOUR
SCHEDULE
2
FIGURE OUT YOUR TIME
ALLOCATION
You need to plan your week ahead to get the
life you want. So grab your pen and paper on
a Sunday and your significant other and plan
your 5 ELEMENTS OF A WINNING WEEK(TM)
- Health and Wellbeing first, Friends and
Family time, Admin, Productivity and ME
time.
Some days you’ll only have 15 minutes to spare in the
morning and perhaps just 30 minutes in the evening
before an event. The key? Don’t be fixated on HOUR
time slots. It’s a complete myth that you need to work
out for an hour at a time to get results. What works is
consistency. So take 60 minutes and spread this into 3
time slots throughout your day.
This is a model I have been using with my
corporate and individual clients for over 10 years
and it doesn’t matter whether it’s on one sheet
of paper, in an app or on a giant post it note (a
personal fave).
For example:
The key is to schedule deliverables and
activities into your diary and agree on shared
responsibilities to make the time work.
Schedule your health and wellbeing time slots up
front and put them firmly in the agenda.
Essentially, these are appointments with yourself
you need to keep.
•
•
•
•
•
•
20 mins: MORNING the wakeupworkout(TM) or a walk
with the dog
20 mins: LUNCHTIME fresh air session - or 20 min
express yoga
20 mins: EVENING - meditation, body weight exercises
or a burst of cardio.
OR
30 mins: MORNING 30 Min cardio with a friend and
grab a coffee or juice afterwards
30 mins: LUNCHTIME or EVENING stretch and
relaxation.
When you have more time, use the full 60 minutes for
a combination body weight/resistance work finished
off with some cardio or go to a class, head out for
something outdoors, on the water or go for a bike
ride.
1