Building your routine

We may be facing a great deal of uncertainty about many things right now, but as we start to reach a state of acceptance to a new way of living, at least for a while, it is important to keep a sense of structure and routine in our lives in order to set the whole family up for a successful adjustment.

Try to structure your day around good habits by taking care of the things you can control, and let go of the things you can’t.

I want to give you a bit of insight into how I structure my day. I encourage you to do the same by trying the activity below with your whole family.


FIRSTLY, let’s talk about sleep. Try to stick to a regular pattern of wake up and bed times for each member of you family, getting at least 7 (10) hours of shut eye for adults (children) each night.

I set my alarm for 7am every day and try to avoid hitting the snooze button. If I know I am getting up at 7am regardless, then it naturally limits what time I go to bed as I know I’ll not feel at my best if I burn the candle for too many nights in a row!


Even if you're not leaving the house, getting showered and dressed first thing will immediately help you feel better and you'll be ready to tackle anything the day throws at you.

That doesn’t mean you have to put on your suit or school uniform just to stay at home.

I like to stay ready for action by prepping a clean and comfortable set of activewear each night before I go to bed!


There are a load of options out there at the moment, but the trick is to follow a structured plan and not overdo it. Whether you are new to training or not, now is a great time to incorporate a bit of daily movement into your routine.

Fortunately we have you covered with a range of activities to help you stay healthy, get active and build your confidence.

I’ve even tested most of the workout myself and with my home club members!


Try to prepare your meals and snacks in advance and schedule your meal times. It’s not only a more efficient use of resources, but it will mean you always have something healthy to hand at meal times and it will help to eliminate snacking through boredom if you know when your next mealtime is.

Eat protein and vegetables with every meal and drink plenty of water.

I like to do my prep on Sundays for the whole week ahead. The aim is to try to stick to the plan, but allow some flexibility for the odd treat!


If you are fortunate enough to have a garden, use it! Turn off your screens, go outside and play! If you are spending extended periods outside be sure to stay hydrated and protect your skin!

I try to get out in the fresh air at least once a day.


If you’re working from home it can present a whole set of challenges to navigate. If you’re fortunate enough to have the space, create a separate home office to work from and close the door on it at the end of the day.

I know this can be really tricky but it’s actually much harder to stay productive when your laptops and books are spread over every room in the house constantly reminding you of the jobs that 'need' doing!

I try to work in my home office when I'm not teaching a class and in particular keep the kitchen and bedroom as 'work-free' zones.

If you can, also try to create a bit of ‘adult free’ space for the kids if they are old enough to be left alone.


Make time to practice gratitude (yes, it is a skill) and to meditate, or just focus on your breathing. Give yourself a positive mantra and say it to yourself regularly.

I use Waking Up with Sam Harris and tell myself I'm awesome often ;) 


Take the time to call your family and friends, and bring your whole household together, without screens, work and distractions at least once every day.

Use the time to talk about something that went well today, discuss new ideas and make plans for tomorrow.

I like to use dinner as a time to do this each evening.


It may look like everyone else on social media has it sorted with their kid’s home school, their home office, daily workout and meal prep, but we are all working our way through this together…!

Take some time to relax, appreciate what you have and think about YOUR PLAN, that suits YOUR FAMILY’S needs. Don’t stress about what everyone else is doing!



Here's an activity for you guys to try. I encourage you to do it with the whole family, so that you get to work together as a team and so that EVERYONE gets to take ownership of their schedule of activities!

  • As a family, design your schedule of activities for next week


  • Start with the big tasks and fixed points in the day, e.g. meal times, meetings and scheduled classes. Then add the little tasks and the weekly To Do list around those.
  • Incorporate a mixture of activities each day. Practice. Play. Relax. Make family time and alone time.
  • Allow for flexibility in your schedule. We’ve all had those meetings that just drag on, or unexpected things that happen during the day, so don’t pack your schedule with back-to-back activities or you’ll just set yourself to go completely off track.

And again, give yourself a break! At the end of the day even the best laid plans are no substitute for a loving home environment in which your whole family feels supported in their goals, whatever they may be.

Let me know how you get on, and stay safe!

Coach Emma


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