For some of you, your kids’ school year is already underway and you’ve either established or are working on locking down a good routine. Here are some helpful tips in case you’re still working on your routine or need a little buttoning up…

6 Tips to Help you Transition into a new Routine

  1. Decide When to Wake Up – Figuring out when your kids need to wake up is key to knowing when they need to get to sleep. Children need between 9 and 10 hours of sleep each night, so if you know that your child must be up by 7am in order to be ready for school by 8:30am, your children should be getting ready for bed around 8:30pm. Depending on how your summer schedule was, that might mean a little tweaking on the bedtime routine. Once you know when they need to be up and when they need to go to sleep, the schedule for the rest of the day will be much easier to figure out.
  2. Good Sleep – The key to a good day is a good night’s sleep. Sounds simple enough, but easing into earlier bed times is key to making the schedule adjustment. And not just for the kids, you should be doing the same. Develop good night time habits before bed, like reading instead of watching TV. I’m a big fan of Flux – it’s an application for your computer that changes the temperature of your computer screen. It doesn’t dim it, it literally takes it from a very cool, bright day-like temperature to a warm, candlelight affect. The science behind it is solid, and will get your brain and eyes much more ready for dream time.
  3. Morning Routine – Establish a morning routine that works for the entire family. Once you know how long it takes you to get ready in the morning, add a 15 minute buffer and you’ll find that mornings can be peaceful instead of rushed.
  4. Afterschool Routine – It may seem silly to plan for the end of the day, but it can actually be key to managing the bedtimes for the entire house on a regular basis. Between sports, activities, playdates, and homework, you’ll want to have a good idea how it’s all going to work together. All without impacting that night time and bedtime schedule.
  5. Write It Down – Put all the activities and scheduling you’ve come up with on a calendar. Having it written down where the entire family can see can be very helpful in sticking to it.
  6. Workout!!! – Once you have everything scheduled out, don’t forget to figure out when you’re going to get your workout in. You already know how vital a good workout is to your daily life. It can help with just about everything you do: brain function, sleep, digestion, nervous system stimulation, and much more. Don’t let a crazy schedule get in your way of a little you time. It will undoubtedly make you happier and dealing with any challenges you face daily in a much better way.

Workout of the Day 8/22/2017 – Tuesday


A. Speed
5 x 200m Sprint

Rest exactly 1 minute after each sprint. Record total time (not including last rest).

B. Met-Con

10 Sumo Deadlift High-Pull (115#/75#)
5 Ring Dips
10 Toes to Bar

CrossFit Lite

A. Met-Con
4 Rounds:
200m Farmer Walk (2 x 1.5 pd/2 x  1 pd)
40 Sit-Ups
30 Air Squats
20 Burpees

CrossFit 101

Hang Power Snatch 5 x 5

15 Calorie Row
10 Hang Power Snatches

If a rower is unavailable, do 1 burpee for every calorie until a rower becomes available.