Sunday is the best day of the week


Ryan Day Coaching

Welcome to my first blog! My vision for this blog is to be educational and easily digestible, with a few tips and tricks thrown in along the way.

Using Sundays to read/learn something has always helped me set the tone for a good week – hence the name. I’m sure this will evolve over the next few weeks and months, so thanks for being along for the ride.

Picture this: It’s Monday morning. Your alarm goes off, you hit snooze twice, and you wake up late so you don’t eat breakfast. You’re rushing out the door, already 15 minutes behind schedule.

You get to work at 8:45 and realize you have a 9 AM meeting you haven’t prepared for a bit. You spend the rest of the morning playing catch up on things you didn’t do Friday.

Lunchtime rolls around. You didn’t prepare any food yesterday, so you get Chick-fil-A for lunch. You fall into an afternoon slump from 2 to 3 because you had fried chicken and waffle fries for lunch.

Before you know it the workday is over, and you didn’t get a thing done. But – there’s still work to do, so you work late which causes you to miss your workout and pick up pizza for dinner. Bedtime rolls around and your sleep suffers from the pepperoni-induced indigestion.

Any of this sound familiar? If it does – welcome to the club. If it doesn’t – more power to you.

I promise life doesn’t have to be this chaotic. I eventually got tired of fast-food lunches and my week being derailed before it even started. It took some experimenting, but I finally broke free from the Monday mayhem.

Imagine waking up on Monday knowing exactly what’s on the agenda, what you’ll be eating that week, and when you’ll have time to exercise. Even better – imagine knowing you’ll have time for some fun because you know exactly what the week has in store.

Enter: Sunday

Sundays are my favorite day of the week. I get to put on my strategist hat and lay the groundwork for a successful week. It’s a day to take charge, make a plan, and set the stage for a week that’s defined by intention rather than reaction.

It’s a day to meal prep, schedule workouts, organize your to-do list, set up your calendar, and get a little Jesus in you (if that’s your thing 🙂).

Sundays are perfect for setting the tone for the week. When I occasionally fall back into the “lazy Sunday” trap, it never fails that my week is more chaotic. My nutrition suffers, my workouts are rushed, and my attention is fleeting because I have way too many balls in the air.

Sure, life throws you curveballs and your week probably won’t go 100% like you planned. But you’ll have a way better chance of hitting that curve after doing some game-planning for the week – and that’s important.

So, this Sunday, try implementing something new to set yourself up for success. Here are some easy ideas.


      • Cook a healthy dinner and make enough so you have leftovers for a couple lunches.

      • Grab some healthy snacks from the grocery store to have on hand throughout the week.

      • Plan your outfits for the week so you can spend more time sleeping and less time picking what to wear in the morning.

      • Set a step goal or hydration goal for the week and track it using the Notes app on your phone.

    Need some more ideas? Reach out and I’ll help you brainstorm some that work for you and your goals. 🙂