After graduating from North Carolina State University with a Bachelor’s of Business Administration, diving into entrepreneurship in 2017, and building a brand with global impact, I know what it takes to build a business from the ground up. I love to infuse business strategy with intentional lifestyle so our clients can build a business that is sustainable, aligned, and impactful.

Through my simplistic approach to business, I empower women to own their power as CEO, deeply connect with their vision, & sustainably scale their business with the long-term trajectory in mind.

What time do you wake up in the morning, and how do you wake up? (To an alarm, music, the sun, etc.)

I am a morning person through and through, so I love waking up earlier rather than later. In this season, I enjoy rising between 6:30 and 7:00 AM to my alarm clock. This allows me to have plenty of time to prioritize my morning routine before heading into the office for the day!

How do you like your coffee (if you drink it)?

“IF” I drink it?! Everyone in our community knows that I’m a huge coffee lover – not only for the taste. I truly love the practice of making my morning coffee. I use our pour over and allow it to be a moment of presence, gratitude, and slow moving as I ease into the day.

Normally, I love a good black coffee if we’re making it here at home. Right now, it’s Spring here in Raleigh, NC so when we go out for breakfast, I love a good lavender latte as well. 

What’s on your bedside table?

A huge mason jar of water (hydration, yes please), an essential oil blend I’m loving at the moment (right now, it’s Orange + Lavender), and whatever book I’m currently reading – right now, it’s The Shadow and Bones Trilogy.

Do you prepare for your mornings the night before? If so, how?

Yes, but very minimally. I always like to take a look at my schedule for the following day so I have a nice refresher on what to expect and prioritize. 

If I have anything on my mind, I’ll do a quick brain dump in my Awakening Notebook to get all of my thoughts out of my head and on paper to reference the next day (in really busy and / or creative seasons, I’ll just keep my notebook at my bedside table so I can write in the middle of the night if a thought pops in my head). 

I also like to lay out my workout clothes and create my workout for the day (if it isn’t already pre-created), so the morning feels easy breezy.

What are your skincare/body care rituals?

I love to keep my morning skincare routine fairly simplistic and easy and leave more of the luxury steps for the evening!

In the morning, I start by using my CocoKind Cleanser. This cleanser is so gentle and always leaves my skin feeling so soft! From there, I pat this Brightening Essence into my skin to lock in moisture and provide an extra glow. I complete the routine with this Brightening Lotion. I love it because it’s very soft and lightweight so it absorbs into the skin really well – which is nice if I’m going to wear makeup that day!

In the evening, I like to add some steps in:

1. CocoKind Cleanser (From the morning routine)
2. Brightening Essence (From the morning routine)
3. From there, I massage this Eye Cream in. We love anti-aging around here.
4. *This is my favorite step* I use this Brightening Lotion, and it’s my favorite I’ve ever used! It is thick, silky, and creamy which is exactly what I want for overnight.
5. Finally, I use this CBD Beauty Boost oil to lock everything in. This leaves my skin oily, dewy, and SUPER moisturized!

What does your morning routine flow look like?

6:30: I hear my alarm clock ringing and wake up. The first thing I do before I ever leave our bedroom is make up our bed. I put on my workout clothes that have already been laid out, brush my teeth, and pull my hair up.

6:45-7:30: After waking, the first thing I prioritize is movement. I’ve come to the realization that if this isn’t prioritized first thing, it won’t get done.

Moving my body is a huge priority for me – not only because it makes me feel better, but also because I’m sitting at my desk for most of the day.

Right now, I’m enjoying a mix of CrossFit workouts, punching with my husband, or a long walk. Having a variety of options allows me to honor how my body is feeling – either tapping into excess energy or moving easy on a recovery day if my body is super sore.

No matter what workout I’m doing, I like to be outside and in the sunshine – yes, even if it’s cold! This allows me to accomplish my first three goals of any day: 1) movement 2) fresh air and 3) Vitamin D.

7:30-8:00: From there, I head back inside to take a quick shower, do my skincare, curl my hair, and put some makeup and clothes on (if I’m taking meetings that day).

8:00-8:30: Then, we nourish the body. My husband and I alternate every other week on making breakfast, but no matter who is cooking we always like to have a substantial meal to start the day.

Lately, we’ve been having eggs, bacon, fresh fruit, and half an avocado. When I made the shift from having a morning protein shake to a full breakfast, I noticed the biggest shift in energy and stamina throughout the day!

Finally, I move on to my second set of 3 in the morning: 1) My adrenal cocktail (this is a mix of orange juice, coconut water, collagen powder, and a sprinkle of salt) 2) Espresso (in my well-known espresso cup from Italy) 3) Wellness shot – depending on the season (this is a combination of ginger root, turmeric powder, honey, lemon juice, and water). 

8:30-9 or 9:30: Once we’ve wrapped up movement and nourishment, we move over to mindset and soul care. This tends to look different day-to-day depending on what I need. Some of the things I love doing during this time: 

• Praying and declaration
• Getting grounded through journaling what I’m grateful for
• Brain-dumping when I’m feeling chaotic in my mind
• Embodiment practices: envisioning my next level self, what she believes, thinks, does, says, has and integrating 1-3 of those things into my day. For example, if I know my 7-figure self has a spacious schedule, I may set aside an hour to go to the pool mid work-day.
• Reading my affirmations out loud. I create key affirmations each year that are aligned with my current season, beliefs, and what I’m working to create in my life and business – so, I reference these at this time!
• 5-minute breathing exercises to get grounded and present
• Visualization (similar to my embodiment practice but more so tapping into the visionary space and having FUN with it)
• Reading my Bible or current business book (I’m obsessed with anything leadership based)

When do you kick off your workday? And do you have any starting-work rituals?

I like to kick off my workday around 9 or 9:30 depending on 1) how long my morning routine was and 2) what my schedule looks like that day. My favorite way to start the day is:

1. With my espresso in hand (yes, I am known to be the slowest drinker of all time which means I still have my espresso in hand at this point)
2. Looking at our Awakening Wall (post-it-note style with all of our Awakening Students names on them) and speaking abundance, breakthrough, divine opportunity, clarity, and confidence over them.
3. Supporting our private clients on Voxer. I love to start each day by catching up on messages, strategizing and supporting clients, and checking in with those that have key projects in the works that day. I always tell our clients that I love to be “in the trenches” of their businesses with them. This is one way I’m able to do that!
4. Once this is wrapped, this is the point where I finally make my morning coffee before diving into either A) meetings or B) creative projects.

How does your morning routine change on the weekends?

It changes pretty drastically because my theme over the weekends is “go with the flow.” This means that I usually don’t set an alarm clock. I allow myself to sleep in and have really slow, spacious mornings with all the caffeine, journaling, and reading my heart desires! Short answer: it isn’t structured at all. Just super spacious.

What does your mindset look like at the beginning of the day? Do you have any tips or tools for getting in a good mindset?

It depends on the day. Obviously, not every morning is “picture perfect.” Some mornings I’m feeling high vibe and confident and others I may be feeling “bleh.” But I do believe that the way you start your day determines how you approach the rest of your day, which is why I almost always prioritize my morning routine no matter how I feel. This ensures that I give myself the space, care, and opportunity to “reset” that I need.

That said, I do aim to enter into an empowering mindset at the start of every day – tapping into my purpose, passion, drive, vision, and belief. One of the main ways I do this is through declaration. I speak life over myself every morning. I’ll give you a peek into part of my declaration:

“I am destined for greatness and goodness and all that I touch prospers. I walk in light and favor everywhere I go. I am a champion, earth shaker, and atmosphere shifter. The seeds I’m planting today are creating a ripple effect on future generations.”

I encourage you to create your OWN declaration. Speak this over yourself at the start of your days until it is so ingrained into your mind that you know it by heart. Let it sink into your subconscious and rewire your beliefs.

What’s non-negotiable vs. what does an extra-luxurious morning look like?

Non-negotiables are movement, nourishment, and embodiment – basically, all that I have listed for my morning routines. At this point, I have this down to a science so I’m usually able to make all of these happen each morning! If I need to decrease my workout time, journaling time, or whip up something easier for breakfast, that’s okay. But each of these key elements have to be prioritized for me!

What would you like to improve with your mornings?

Honestly, I would love to train my body to wake up on its own around 6:30 without a device necessary. The idea of waking up to the sunshine or birds chirping vs. my phone alarm, sounds like a total dream.

What’s your #1 recommendation to others who struggle with mornings?

Find out what works for YOU. If you’re a morning person by nature, you may be able to expect more of yourself in your morning routine. If you’re not a morning person, release the pressure! Identify what your non-negotiables are, and let that be enough. Your morning routine should be designed to serve YOU not to fit into a construct based on what everyone else is doing or what “looks good” on Instagram. 

Want more morning routine inspo? We got you. Check out our collection of past morning routine features from inspiring women.

First off, here’s a little background information about me and my business, Seeking Millennial. I started doing social media marketing as a side hustle in college right after starting my lifestyle blog. After graduating from Barnard College, Columbia University in 2019, I went on to work briefly for an agency in Los Angeles before going full-time freelancing in digital marketing/ social media and moving back to New York City. 

The first year of starting your own business is definitely stressful and it certainly isn’t as glamorous as the laptop lifestyle, working from the beach vibes you may see on Instagram. 

But it has been incredibly rewarding and I truly love the work I do and the fact that I can make my own hours/ don’t have to answer to a boss! 

So here’s what a typical day in the life of a social media marketing manager looks like:

I usually wake up around 9:30 am and hit the snooze button a couple of times because I’ve never been a morning person. 

Then I’ll do 5-10 minutes of meditation and read a page of the Daily Stoic. I try to squeeze in a little walk before sneaking a peek at my Instagram DMs, emails, etc., and love grabbing an oat milk latte from one of my favorite coffee sports around Nomad. Fun fact: I have an interactive map of Manhattan on my website where you can see my favorite spots in the city to get work done as a freelancer! 

Emails, DMS, ClickUp

The first thing I do to kick off work is to check my emails. I have 3 email accounts: one I use solely for my retainer client communication; one I use for general inquiries, consulting and private coaching calls, and brand collaborations; and then my personal email.

Then I’ll check my Instagram DMs, making sure to answer any pressing client questions or messages from aspiring social media managers! I’ve been able to connect with a lot of college students or recent college graduates who have found my content through TikTok and I absolutely love chatting with them and helping them with the start of their social media journeys!

Then, I move on to ClickUp, my amazing project management system where I keep all client work, deliverables, deadlines, and content calendars. I used to use Asana but I switched over to ClickUp about a year ago and have never looked back. They’re the only project management tool I’ve found that lets you toggle to a calendar view and color code (see below) so that you can see exactly which pieces of content are going out to which social media channels on which dates.  

My favorite thing is seeing that all my tasks have been completed and clearing all notifications at the end of the day—it’s seriously SO satisfying. 

Organize course testimonials + sales page 

Today I worked on improving my sales page for my $27 mini social media manager crash course. It’s a beginner crash course designed for anyone who wants to get started or has an interest in the social media industry. It covers questions like what types of majors are good for the industry, how much money you can expect to make, how to create your first portfolio, and more.

Edit TikToks 

Video has been huge in 2021 and I now manage 2 client TikTok accounts as well as my own. I try to batch record and edit videos so that I can just save them to drafts and hit upload on the days they’re supposed to go out. 

I finalized a TikTok video I had done for an influencer collaboration with a new Brazilian restaurant in the West Village and sent it over to the PR brand that had contacted me for the collaboration. 

I also repurposed a couple of TikTok videos to Pinterest story pins, making sure to remove the watermarks before uploading to Pinterest (I use an app called TikSave to do this). 

Speaking of useful apps, here are some of my favorite apps I use on a daily business to help run my business smoothly and create engaging social media content for my clients!

– Linktree 

– ClickUp 

– Tax Keeper 

– TikSave 

– Loom 

– Zoom 

– UNUM 

– Flick 

– Zapier 

-Tailwind 

-SEM rush 

-Canva 

(I know it can seem like a lot but these are all SUCH time-savers and they’re all tax deducible

1:1 client marketing call 

Today I had a one-hour call with one of my main content marketing clients, an online dietitian for entrepreneurs. We discussed our marketing plan for June, which included running Facebook ads for her 101 healthy snacks ebook to bring in passive income, as well as a 3-week simple summer shred challenge for Instagram. 

I don’t love having tons of meetings so I try to keep them to only essential planning sessions and have all other client communication done over email or my preferred method, ClickUp. When I do have client meetings, I use Calendly, Zoom, and Zapier to automate the entire process. 

All my retainer links have a link they can use to book sessions with me and this automatically syncs with my Google calendar, which means if I have other meetings events or obligations during certain times, they won’t be able to book an appointment then. Once they book a call, Calendly will generate an automatic Zoom link and email both parties so that all we have to do is click the link and hop on the call at the designated time. This eliminates the back and forth emails of “please send some times over that work for you” etc. 

I also have taken it one step further and have set up an automatic zap on Zapier that sends me a text message alert when a client has booked a meeting. This is great if any last-minute consulting calls come up (see below as an example). 

Schedule client posts for the week 

This might be the most mundane part of my day but it saves me time and energy throughout the week. Plus, I’ll usually throw in a motivational podcast or listen in on a marketing-themed Clubhouse room. 

I use Tailwind to schedule both Instagram, Pinterest, and Facebook posts for my clients throughout the week. I also love their smart pin creator tool which uses AI to generate different Pinterest pin designs (huge time saver if you’re not great at graphic design like me or don’t have a budget yet to hire a graphic designer). 

Facebook ads for clients + deal with new IOS changes 

I’ve been working on 2 different Facebook ad campaigns for clients at the moment: one to sell copies of a healthy snacks ebook and the other to generate high-tick leads for a fitness coach. 

I also use Facebook ads to generate leads and grow my own email list. 

The recent changes to the Facebook ads platform due to IOS policy changes have been a bit tricky to navigate so I’m still playing around, making sure all my clients’ domains are verified and that API conversions are properly configured. If this all sounds like complete jargon to you, don’t worry. The Facebook ads manager is quite robust and can be intimating to many.

One thing I like to emphasize/ tip I’d like to give to aspiring social media managers is to STAY INFORMED and on top of marketing trends. Strategies that may have worked a year ago aren’t necessarily the most effective now. Posting pretty pictures is not enough. Do your research, stay up to date with industry trends and news, and always be providing your clients with cutting-edge strategies. 

There is SO much that goes into being a social media manager that people might not even realize if they aren’t familiar with the industry. It’s great to bring both a creative and analytic background to your work because you’ll need to be creating and brainstorming engaging content but also analyzing what is performing best, taking that data, and capitalizing on it: what’s working and how can we create more of that content?

Some great places to keep up with industry trends and market research are:

• Clubhouse (definitely my #1 source of new marketing tips) P.S. I’m on Clubhouse @seekingmillennial so let’s be friends :) 
• Newsletters: this one sends a recap of successful marketing campaigns and new social media platform updates 
• Forbes social media section 
• TikTok (faster-paced than Instagram and trends change more quickly here)

Instagram engagement + TV

For the majority of my workday, I stay completely focused on the tasks at hand. I time every single activity I do using Toogl. At the end of the week, Toggl sends an automated report/ breakdown of how many hours you worked each day and which tasks took the most time. As a freelancer, it’s so important to stay aware of how you’re spending your time because time does equal money.

That being said, the one task I will do while watching tv is Instagram engagement. For me, this is pretty boring but it’s something I still do a bit of to get my clients that organic growth (in addition to the growth that’s coming from paid ads). 

Lately, I’ve been watching Covert Affairs and using Clubhouse rooms to source new organic leads for my clients. 

The last thing I do before closing out work for the night is checking over my calendar for the next day and make sure my general to-do list is set up on Evernote for the next day.

That being said, after going HARD on late nights & all nighters for the first six months of business, I reached a point of extreme exhaustion and found myself feeling overly emotional, physically fatigued, and just all around tired. As you may know from experience, this is not a fun (or productive) place to be.

At that point in time, my nighttime schedule looked something like this:

8:00 PM: Work on the couch until eyes are literally shutting

12:00 AM: Head into the bathroom to wash face and brush teeth

12:15 AM: Slide into bed and scroll on IG/check emails until once again, eyes are literally shutting

1:00 AM: Turn out the lights and pass out, toss & turn all night

Upon some self-reflection, it wasn’t hard to realize that this “routine” wasn’t doing me any favors, and it was no wonder I felt drained from the inside out. So, I dove headfirst into research on how to fix my sleep schedule without sacrificing productivity. Upon beginning this journey, I ran into the term “Sleep Hygiene”.

sleep hy·giene noun. habits and practices that are conducive to sleeping well on a regular basis.

Sounds pretty great right? It is! So, to save you hours of research and testing here’s an abridged lesson on the basics of Sleep Hygiene. A Sleep Hygiene 101, if you will – the 10 components of a nighttime routine that have the power to transform your sleep as you know it.

Quality over quantity

While research shows 7-9 hours of sleep is best for adults, the number of hours is null if the sleep is not high-quality. The following tools will help ensure quality sleep, but keep this in mind when you’re mapping out your sleep schedule.

Power down

That’s right, I’m talking about turning off your technology. Not only do electronics emit blue light (which literally tells your brain that it’s time to be awake), they also often are the source of intense stimulation for our senses. The mind needs time to process information and “wind down” thoughts before it will allow you to fall asleep, so the earlier you cut off your time looking at your phone, computer, or tv, the better.

Warm bath/warm water

Submerging your body in warm water is scientifically proven to relax your muscles, relieve pain, and reduce anxiety. It’s no wonder this helps you fall asleep. While a bath is most effective, simply taking a warm shower to rinse off the day can be beneficial as well.

Personal hygiene

I’m sure we can all agree that personal hygiene is important, but when it comes to your nighttime routine, creating strong habits in this category can be especially effective. Not only can these habits assist in sending the message to your brain that it’s time to get in bed, but brushing your teeth and tongue scraping also removes bacteria which improves digestion and allows your body to rest calmly.

Upgraded sleepwear

If you’ve ever woken up in the middle of the night because you’re too hot or sweaty, the culprit may be your sleepwear. Finding breathable sleepwear (especially made from satin, silk, cotton, linen), will keep you cool and dry all night long. Some of my affordable favorites include this satin set & this 100% cotton set.

Red light

Swapping out red light in your lamps in the evening hours is said to help stimulate the production of melatonin (the hormone that controls our sleep cycle). While the research is still a bit inconclusive, it certainly provides a relaxing environment and is much gentler than bright white light or blue light from our devices! Here is the lightbulb I recommend, which is controlled by a remote to dim and change colors.

Cool atmosphere

Similarly to the sleepwear, if your room is either too cold or too hot, you’re much more likely to wake in the night. The ideal temperature for adult humans to sleep in is between 65-67 degrees fahrenheit. Using a fan with a built in air purifier can also help, especially if you live in an urban area where the air quality is less than ideal.

Reading

Diving into a book before bed is linked with increased brain power, creativity, and relaxation. These benefits carry through the night and all the way into the next day, talk about a twofer!

Journaling/writing

The practice of writing before bed can be very therapeutic and is also an excellent way to clear your mind. If you find yourself with “racing thoughts” while you’re trying to fall asleep, keep a journal next to your bed and when your mind begins to move a million miles a minute, take out a pen and write all of the thoughts down. This way, you can rest assured that your thoughts won’t be forgotten the following morning.

Darkness

Of course, it’s well known that it’s easier to sleep with the lights off, but the reasoning runs deep within our biology. While red light may help stimulate melatonin production, pitch darkness is a surefire way to boost the production and signal to your brain that it’s time for bed. That being said, do your best to eliminate any light sources from your room by shutting blinds and potentially sleeping with an eye mask in order to achieve optimal sleep.

With this knowledge, I got straight to work. After about 6 months of testing these strategies and refining my night routine practice, I can confidently say that I have it down to a science.

If you’re looking to kickstart your journey to better sleep, here’s my exact nighttime routine for a successful 5 AM wake up. Give it a try, and shoot me an email or DM to let me know how you feel!

8:00 PM: All technology is put away and placed on Do Not Disturb (or, preferably, Airplane Mode)

8:15 PM: Draw a bath and/or brew peppermint tea

8:45 PM: Rinse the day off, brush teeth, complete skincare routine, put on pajamas

9:00 PM: Prepare for the following day (plug in devices, set coffee machine, lay out gym clothes)

9:15 PM: Set up bedroom for success. Close blinds, switch to red light, turn thermostat down to 67, turn on Dyson fan/air purifier, un-make bed

9:30 PM: Read, journal, and write out any last minute thoughts before heading to sleep

10:00 PM: Lights out, eyes closed. A restful 7 hours of sleep ahead. 

One last note for those of you who may be thinking “This all sounds great, but I need those nighttime hours to work. There’s no way I can get to sleep by 10 PM every night!”.

Look, I hear you. I am you! But, the beauty of this routine is that once you get in a groove, your waking hours are exponentially more productive than they used to be.

Think about it, your brain gets the opportunity to actually recharge and reset during the night, so rather than fighting fatigue on top of a crazy schedule, you’re able to have more energy to do the work, and on top of that, your thoughts will be sharper and quicker. Talk about a productivity hack! Sweet dreams.

My name is Laura Flanary and I am a special education elementary school teacher, health and wellness blogger, and I’m also a student working toward becoming a certified Integrative Nutrition Health Coach. Oh, and did I mention I am recently engaged and planning a wedding! Eeekkk so many exciting things going on. 

I absolutely love being a special education teacher. Every day is different and never boring. I get to help students find their confidence, make and meet goals and put a smile on kids’ faces every day. It is awesome!

If you were to come to my house you would notice everything has a home, is labeled, and my closet is color-coordinated. You would think that I am a routine structured person, however, I tend to make plans on the fly, get swept up into projects, and get lost in my ideas. Due to this, I need structure and daily routines to keep my home and mind clutter-free so that I am able to perform my best. 

Health and wellness is very important to me. I focus on getting in daily movement, eating a rainbow of nourishing foods, and finding joy in each day. Over the years I have created healthy habits that allow me to create useful time to meet the demands of my career, school, and social life all while prioritizing healthy eating, workouts, and me-time. 

Don’t let me fool you into thinking I have it all together; it is a process of trial and error and adding in one or two habits at a time. When I become consistent, then I am able to add a new healthy habit to my routine. Being willing to change as my life evolves is essential. Do not get stuck in one way of doing something just because it used to work. 

Having daily routines allows me to incorporate self-care throughout my day. It helps me stay calm and centered which helps keep my anxiety under control.

Mornings

I have to be at carpool duty by 7:15 am, so I don’t get to have a slow morning. However, I have put daily routines in place that allow me moments of self-care that wake me up, get positive vibes going, and keep me from feeling like I’m rushing out the door. To start, this school year, I made the jump from after school workouts to morning workouts –– something I never thought I would do.  You will find me waking up at 4:40 a.m., three days a week to get in my morning workout. On the days I don’t work out, I sleep till 5:30 and wash my hair. 

It is really important for me to have a consistent bedtime and wake time or I struggle going to sleep and waking. Another healthy habit I incorporate every day is a smoothie for breakfast. I have been having a smoothie for breakfast for the past 10 years. My smoothies all have fiber, fat, and protein to fill me up and give me the energy to shine each day. I often add some hidden veggies in my smoothies to get in even more nutrients. 

4:40 am – My alarm goes off and I do a few yoga poses (child’s pose, cat and cows) in bed to stretch it out and wake my body. Once I hop out of bed I go put in my contacts, brush my teeth, tongue scrape, and slide into legging and a sports bra.  While my fiancé is getting dressed and letting the dog out, I take a few moments to do a 3-5 minute mini-meditation. It helps me clear my mind and feel steady for the day. When I finish, I thank the universe and say, “Today is going to be more magical and easier than I expect.”

Next, I go downstairs and drink my 32oz hydro flask of lemon water with a dash of pink Himalayan sea salt. We get in the car and drink our go-go juice (1 scoop pre-workout, 1 scoop glutamine powder, and 1 scoop greens powder) on the way to the gym. 

5:15 am – I workout at the gym about 5 times a week. I used to work out after school but my time management has improved by going early. Working out early wakes me up, puts me in a great mood, and I feel accomplished before breakfast. My workouts consist of weight lifting. My current split is pull (back and biceps), push (chest, triceps, shoulders), legs/booty, then repeat. I take at least 2 rest days each week. I’m typically listening to hip hop music, a health/wellness podcast, or audiobook while I workout. 

6:25 – Back home to make herbal tea (ginger turmeric is one of my favorites) and put my lunch box in my backpack. After, I dry brush, shower, and rub in my homemade body butter. For my skincare, I use toner, vitamin E serum, eye cream, and facial oil that soaks in while I do a quick 1-minute gua sha for lymphatic drainage. Then it’s dry shampoo, tinted moisturizer, cream blush, a swipe of eyeshadow, and mascara. Lastly, I slip into my outfit that I set out the night before and say my monthly intentions that I post on my mirror for some positive vibes. Then it is time to kiss my fiance and pet my pupper goodbye. 

7:00 – I run out the door with my smoothie in hand. I sip on my smoothie while jamming out to some upbeat music on the way to school. First, I have carpool duty then it is time to start teaching at 8. I have 9 groups of students each day that vary in ability and age. 

10:00 – Snack time! I have usually finished my herbal tea by this point and have a piece of fruit for a snack. Lately, I have been loving sumo mandarins or some kind of citrus. My choice of fruit changes with the seasons. I try to eat seasonal fruits and veggies to get a variety of nutrients. 

Afternoons

I am a believer in daily movement and getting outside for grounding and sunshine. To stay energized and beat the afternoon slump, I get in a lot of steps each day running around school picking up my groups of students. I also have a mini trampoline in my classroom that I jump on to get me moving when I’m sluggish or for a fun break. In my classroom, we have flexible seating so I may sit on a ball, stool, or wobble board at a standing table. After school, I like to spend time outside so I can soak up as much natural light as I can. 

11:30 – Lunchtime – I heat up my lunch that I meal prep each Sunday for the week. My lunch typically consists of a few types of veggies and organic chicken, turkey, or beef with some kind of sauce or spices. I also have a couple of my famous protein bites or snack balls on the side to satisfy my sweet tooth and to power me to the end of the day. 

12:00 – Take a few deep belly breaths and jump back to teaching, IEP meetings, or lesson planning until the end of the school day. I try to be mindful and take deep breaths throughout my day to clear my mind and feel centered. 

2:45 – School bell rings and the students go home. Before I head home I reply to all emails and when I leave school for the day, I stop checking my work email. This allows me to turn off teacher Laura for the night and recharge. Also, I always make a to-do list for the next day so that when I arrive the next morning I know what needs to be completed that day. 

Read this: How To Create A Work Shutdown Routine

3:30 – Get greeted with puppy jumps and kisses when I arrive home. I take Brody out and feed him supper then unpack and repack my lunchbox for the next day. After, I prepare my smoothie for the next morning. I make a smoothie with 1 cup of almond milk, 1 tablespoon chia or flax, 1 scoop of collagen peptides, ½ scoop vanilla protein, 1-2 tablespoons nut butter, and frozen fruit, veggies, and ice cubes. I store my smoothie in a hydroflask in the fridge. 

3:45 – Sunshine break! I take Brody on a 20-30 minute walk to decompress and clear my mind. Sometimes I wear my headphones when I walk so that I can call a friend or listen to audiobooks or podcasts. My favorite podcasts are The Model Health Show, Skinny Confidential, Dr. Cabral, and Almost 30. 

4:15 – Change into something comfy and either have a little downtime, work on my blog, or do some studying for my Integrative Nutrition Health Coaching certification. 

5:00 – My fiance arrives home!  We chat and make dinner together. Most nights this is just reheating leftovers. We meal prep our lunches every Sunday and usually make dinner 2-3 times a week and then eat the leftovers or recreate it into something a little different. Lately, we have had lots of soups and chilis to stay cozy in the winter. 

5:30- Eat dinner and clean up the kitchen. Make sure everything is packed and ready for the next day including filling up water bottles, put our go-go juice powder in shaker cups, and filling up the tea kettle so all I have to do is switch it on in the morning. While doing this we try and make it fun with some music, dancing, and even making silly noises. 

6:15 Have a piece of dark chocolate and another herbal tea on the couch with AJ. At night I like licorice mint tea or cinnamon tea. 

6:30 – Depending on the night and what needs to get done I may relax or work on a project, my blog, go back to studying, or run an errand.  AJ and I have movie Tuesdays each week, we either go to the movies or watch one at home. 

Nighttime

I have difficulty winding down and shutting off my mind at night so it is essential that I have a nightly routine. I try to avoid blue light from phones, TV, or computer, but that is not often an option. To combat the effects of blue light I wear blue light glasses and use a blue light filter on my computer and phone. One of my favorite things are my light bulbs that change color. I have my bedroom, bathroom, and den set so the lightbulbs turn red at 8:00. The change in light helps transition me to out of go mode. Taking time to move my body slowly, reflect on the positives of the day, and prepare for the next day eases me into sleep. 

8:30 – I shower, brush and floss teeth, and complete my nightly skincare. First, I cleanse my face first with my homemade oil cleanser then follow up with this cleanser,  toner, peel pad or Retin-A cream. Next I apply my eye cream,face oil using a jade roller to roll the oil deep into my skin, and an overnight lip mask. Then I set out my clothes for the gym and for school the next day. 

8:55 – My mind is always racing with thoughts and ideas so I have to calm down my brain. I start by reading a page from the Daily Stoic. Next, I write down my happies of the day in my journal. My happies include anything that made me smile, feel loved, or accomplished. My journal is a Happy Planner that I put stickers and write in with flair pens. Afterward, AJ and I do some light yoga stretching, tell each other why we appreciate one another, and I may even do another 3-minute mini-meditation to wind down. 

9:20 –  If I have time or know I’m going to have trouble falling asleep I read a chapter in a fiction novel. Currently, I am reading The Last Romantics. 

9:30 – I tell Google night night to set the alarm, kiss my man goodnight, and then off to sweet dreams. 

Weekends

Weekends I make every effort to take a break from work and have downtime. However, I do prepare for the week. Friday afternoon or Saturday morning we go grocery shopping for the next week. Then on Sunday, it is meal prep for our workweek lunches and we clean the house. It takes about 2-3 hours to cook everything then clean the entire house and is so worth every minute. Having a clean space and healthy food prepared sets the tone for a successful week. 

To be honest, I have a lot on my plate right now, but I enjoy it all. You can find me at www.lauralivewell.com or https://www.instagram.com/lauralivewell/

I believe that meaningful changes happen for us by incorporating all aspects of ourselves, and we cannot have one without the other. For example, when a 10-year relationship ended, I started running and got into great shape but my heart and my soul were still in pain so I sought therapy and a life coach and built my skills. If I hadn’t helped the other two parts, I imagine that I would have projected that into various other areas of my life in negative ways. Ensuring that all aspects: mind, body, and soul, are strong, is how we feel fully and deeply alive. I love helping people build these skills through one-on-one coaching, workshops, podcasts and writing articles.

In my government sales role, I help my customers solve their problems with various solutions, and find the products they need to accomplish their mission, create a safe and healthy work environment, and manage taxpayer funds efficiently. I am also growing as sales professional through participating in leadership trainings, networking, as well as coaching sales teams. I also volunteer on a Business Resource Group that collaborates across the company to pave the way for more women to hold leadership positions at all levels within the company. 

Workweek at a Glance

This is all accomplished through creating a strategic schedule with great tools, designed for me to accomplish the goals that matter most to me: educating my customers to increase sales, coaching team members to reach their full potential, and improving equality within the company. 

As you can imagine, my days are never the same. Each one offers something new and different to keep me engaged.

5:30am – My alarm rings, I get showered, get ready, make to-go coffee to drink at work, feed and walk Cooper, my dog, leave by 6:40am to arrive at work by 7am.

Walking Cooper is time for me to meditate, zone out, or think about my day ahead while spending time with him. If I have an important meeting, this is when I mentally, emotionally, and spiritually prepare, making sure I’m my very best at accomplishing the higher-level purpose. 

7am-8am – Arrive at work and the first thing I do is review my outlook calendar for the day, and the week. Typically, I spend the first hour checking my sales numbers, responding to emails, and researching accounts. 

8am – This particular day I had a meeting with a mentor to review the facilitation I’m leading in October on the topic of men taking credit for women’s work (based upon Women at Work Harvard Business Review podcast) for the Women’s Business Resource Group. My mentor actually asked me if I’d be open to being nominated for the leadership team and I said yes! 

8am-11am – Monday/Wednesdays I call my state and local accounts and Tuesday/Thursdays I call my primary education accounts with all notes and information tracked in Salesforce. This call block #1 of the day, learning more about my customers on specific topics (i.e. budget-capital expenditures, small and large projects, or sustainability initiatives). 

11:30am – I complete administrative tasks, respond to emails, create quotes, call customers back, etc. using Salesforce. 

11:30am-12:30pm – This is lunch time where I typically bring a salad, apple, and cheese to either sit with colleagues, or eat and read for some quiet time.

12:30pm – 1pm – More administrative tasks, emails and calls.

1:30pm-2pm – On this day I participated in a conference call discussion for the Women’s Business Resource Group around how to increase women’s career confidence. 

1pm – 3:30pm – Again on Monday/Wednesdays, I call my state and local accounts and Tuesday/Thursdays I call my primary education accounts all information and notes tracked in Salesforce. This call block #2 of the day, learning more about my customers on more specific topics (i.e. contract reviews, or program initiatives, etc.). 

3:30pm – 4pm – This part of the day is flexible. Sometimes I keep conversations with customers as a priority or if I have a lot of administrative tasks, I complete them, setting up my inbox to be as clear as possible for the next day. I try to leave each day with my inbox full of emails without the scrollbar appearing, organizing my completed emails in folders, and adding reminders to my calendar for follow-ups.

This schedule works very well for me most of the time. I strategize every six months 1-2 hours on what I want to accomplish and why. From that comes my schedule (see redacted example). Where it doesn’t work is on my reactive days when getting many incoming phone calls, problem solving and handling urgent requests, which is OKAY! Not every day will move as planned. 

4:15/30pm – Arrive home and walk Cooper, decompressing from my day with my boyfriend joining the walks on occasion.

When we feel up for it, Christopher and I will go to the gym or go on a run outside. Lately, we’ve had a lot going on (we’re buying a home!) and will eventually get back into our routine of going three times a week because we enjoy working out together.  

5pm – I feed Cooper dinner and Christopher starts cooking dinner and we debrief from our day and talk about upcoming day.

5:45pm – We eat dinner and watch TV – we love Diagnosis, The Good Place on Netflix, and Modern Family, and 90Day Fiancé.

9pm – I love to read a few pages before bed of a devotional or self-help book, such as Presence by Amy Cuddy. 

9:30pm – I take Cooper out and now it’s time for bed! I sleep with an oil diffuser and box fan to help me get solid REM sleep to feel refreshed. 

As I reflect back on this day and the week I realize that sometimes I have to say no to opportunities if they don’t fit within my ultimate goals. I became involved in two formal bidding opportunities with a large county account but then chose not to move forward them since the work involved to possibly win the bid may not produce enough payoff. I had already invested time, but decided to say no. 

Another reflection is to spend more time doing things I love simply because I love them, not to accomplish anything. Schedule a hair appointment, get a massage, take a walk alone, go to the gym and do what you feel like doing, etc. Too often I lean on being productive to fill me up, instead of just filling up my heart and soul with love and kindness. In fact, I will put time on my calendar for whatever I feel like doing or not doing this week to make it a priority. 

What I do on my non-office days: Whatever I want!

-Schedule only fun plans with family, friends, or solo couple time

-Ensure there is plenty of relaxation time for sleeping in and lounging 

-FaceTime my older sister and 4 nieces, and also text/talk to my younger sister

-Walk Cooper on a longer walk and listen to a podcast (Oprah’s Super Soul or The Daily) or my favorite music playlist (Ariana Grande, Post Malone, Coldplay, etc.)

-Shop at the grocery store and do laundry (which can be quite relaxing)

-Write content for workshops, record podcasts, write down creative ideas with actions items

-Google Hangout with my family every Sunday night at 7:30pm to catch up from the week

I’m an ambivert, which is someone who is a combination of introvert and extrovert. I need both alone time and social time to recharge and with social media distractions, needs of others, and a fast pace life. It’s important to have a planned schedule based upon what matters to me most so I can say no to the opportunities that don’t fit within my goals. 

Start planning 30 minutes each week, writing down your beliefs, making sure you are doing something each day that reflects those beliefs. Then, start putting actions that support your beliefs into a schedule, acting upon it, and little by little, you will feel more fulfilled and empowered by what matters to you most! You have the decision to take back your time, so let’s do it!

I started my business, Authentic by Frani, as a college-student in 2015. My office was a dorm room, my marketing was Facebook, and my network was everyone I knew. I’d been making hand-lettered cards as long as I could remember, and decided to expand this set of skills into calligraphy and illustration. I began creating framable, handmade prints and custom journals, along with the greeting cards of my youth. This led to the eventual creation of an art Instagram account, an Etsy shop, and a YouTube channel. One risk after another brings us to 2019. My business is almost four years old and has all the ups and downs, trials and errors you’d find trying to raise a developing child.

I remember the days where I’d say yes to every offer that came my way, charge next to nothing for my time and creative energy, and had no sense of my personal style.

I feel like I’m finally learning the ins and outs of owning a business. I’m learning how to build in margin (financially and energetically), set beneficial expectations and boundaries for myself, and space out my projects so I have time to complete them with fullness and intention. I’m learning how to communicate with clients well and design processes that serve them as well as me.

My days are filled with various design jobs, answering emails, illustrating florals for tattoos, planning instagram posts, filming + editing Youtube videos, so balance and boundaries are the key to staying sane.

I hold self-confidence in one hand and self-doubt in the other; gutsy-risks and debilitating self-criticism. Some days, I can’t distinguish the anxiety from the excitement when sharing something new or saying ’no’ to something that doesn’t resonate with me. The wheat and the tears grow up together, I suppose. I’m grateful I’ve been able to reshape the pain into beauty and discover more of myself, the truest representation continuing to find her voice in a seemingly saturated world of girl-bosses and women who hustle. 

The play-by-play

I work from home, so every day is a surprise, but here’s how things typically run at the Authentic by Frani Design Studio:

7am — Wake up, breathe, profess undying love to Husband as he leaves for work, ease my way out of bed, let the light in through the windows, make coffee.

8am — Yoga + meditation (Both very important to me. I speak affirmations to my body and spirit, practicing presence and embodiment.)

9am — Drink coffee + journal (This is my favorite way to process everything. An illustration usually pours out from this time, or inspiration for a project emerges in this uninterrupted space.) 

10am — I prioritize a “top 3” task list for the day. Any list longer than that is overwhelming and leads to procrastination.

Today’s top three: edit Youtube video, answer emails, digitize logo illustration

11am — I’m just getting started on video editing because I’ve been scrolling through astrology memes on Instagram while impatiently waiting for iMovie to boot up.

12pm — I finished editing and uploading the YouTube video, and I’m stopping for a snack. Today, it’s watermelon with salt and chai tea with almond milk.

1pm — My laptop is slow because it’s a dinosaur, but I’ve finally finished making the thumbnails and editing descriptions of the videos. Here’s the link if you want to see my channel: www.youtube.com/AuthenticByFrani 

2pm— I started digitizing a logo for a new client. All my designs start with an illustration by hand. I have the most control over pen and paper, plus this method creates the most organic and effortless effect for designs unique to each client. I do most of my design work in Adobe Illustrator. 

3pm— Usually I hit a fog around this time, but felt motivated on this occasion to continue with my work and respond to emails/clean up my inbox.

4pm— Prep an instagram post: most days I share an illustration, paired with poetry or any other insight into my thoughts. I love the genuine connections you can build online when you create a space that’s open and true to yourself. I use Planoly to schedule my Instagram posts.

5pm— This is generally my cutoff time when it comes to work. I post on Instagram, respond to comments, share in my stories, etc. At this point my husband is usually home from work, and I like to spend time with him, prepare and consume a meal, and unwind.

Reflections

This is the kind of day I love to experience— one where I’m gentle with myself when I get distracted, where everything is done with ease and even pacing, where I remember to eat food and drink water, where I stay present and notice myself. #carryyourselfgently

Most days include these aspects solely because I’m building new habits. I’m alleviating the pressure I put on myself to fill my days to the brim for the sake of “productivity” and “staying on that grind”. Rest and reflection are just as integral if not more important to me than getting more done. I’m no longer interested in scrambling and appearing busy. This change has brought peace to my everyday endeavors, remembering that I don’t have to be exhausted all the time and that constant comparison steals joy. #whenthingsweresmall

My passion for showcasing couples in love and telling stories through the medium of photography led me to specialize in destination weddings and elopements. My day can look very different depending on if I’m doing a session or wedding that day, but for this article, I’ll focus specifically on a typical office day.

My personal growth journey has been so unexpected! I did not plan to become a wedding photographer; I had my sights set on becoming an actress and even majored in Theatre/Film in college to achieve that goal.

After college, I completed an internship with my church where I fell into the social media marketing world, and I LOVED every second of it! Photography had always been a hobby of mine, and those two things merged as I created my business.

Photography was a gateway into online entrepreneurship, which I am absolutely in love with! I love my job and the fact that I get to work from home, which is a dream since I’m going to be a mom in June!

The lesson that has been most valuable for me to learn over the past few years is how to balance work and life. When you have a job that brings you so much joy, it can be hard to stop working and remember to actually take breaks and rest. I would literally work sunup to sundown because my job doesn’t feel like the typical “job”.

Over the years though, it’s been a really good challenge to create balance and boundaries between my work hours and what is actual “work” rather than what is real life –– especially when having a personal brand on social media is literally part of my everyday life!

For example, if I’m out to dinner with my husband, that’s our time. I’ve learned to be very intentional with how much of my life is my business and my brand versus the family time that I want to cultivate with my husband (and our soon to be little girl!) It’s been a struggle at some points, but we want to model the value of family time rather than a life consumed by technology.

Finding the balance of being an online influencer, marketer, and educator while still having those boundaries of limiting technology as much as possible and enjoying the moment is a continual work in progress!

Office Days

These are the days when I’m not shooting a session or wedding. It involves A LOT of time in front of a computer screen for editing sessions, creating content for my website and social media feeds, or building our business education course!

Here are the basic tasks that I knock out on an office day:

• Storying and posting relevant content onto my Instagram and Facebook
• Social media marketing
• Answering emails (for clients, business education, and influencer opportunities)
• Reviewing locales for destination clients
• Planning wedding day timelines
• Researching brands for organic collaborations
• Booking flights/lodging/transportation for upcoming destination shoots
• Content creation
• Writing blog posts

So here is what a typical office day in my life looks like:

6:30 a.m. –– Wake up, make coffee and breakfast.

7:00 a.m. –– Quiet time reading my Bible, listening to worship music, starting my day with the Lord.

7:30 a.m. –– Get ready for the day –– i.e showering, light makeup, fixing my hair. I keep it simple; island life has definitely rubbed off on me!

8:00 a.m. –– Check my email inbox- I try and respond to clients and inquiries within a few hours of their email to me!

9:00 a.m. –– Take content photos as needed.

I take a variety of different photos for my Instagram feed and collaboration opportunities. I mainly use my camera and tripod to capture this content!

10:00 a.m. –– Prep content for the day.

For collaborations, I caption those photos and schedule them to post or story.

For Instagram, I plan the posts and captions in my feed at the beginning of the week and schedule times for me to post them throughout the week. I use UNUM for this, which actually reminds me when to post –– it’s such a lifesaver!

11:00 a.m. –– Batch work

This varies based on the day, but I spend a couple of hours on a specific day each week to create blog posts, online educational material, marketing strategies, etc. for the next week or so.

I assign a different task to each day so that I can focus 100% on that one area. I’ve found I’m much more productive when I’m focused on one task rather than bouncing back and forth between tasks.

I’ve planned out topics months ahead of schedule, so when it’s time to batch, I already have a list of topics to pull from; I’m not searching for ideas!  My goal is to have at least 2-3 months of work already prepped and ready to post, especially since my schedule is about to drastically change with Baby Roman’s debut soon!

For blog posts, once I’ve prepped the material, I put the draft of the blog post and the accompanying photos into a Google Drive folder that is shared with my assistant. She then uploads the photos into BlogStomp, which is a GREAT tool to publish photos and collages for your website. She edits the written post as needed and arranges the photos in BlogStomp. After everything is finalized, she preps all the pieces on my website and schedules it to post.

1:00 p.m. –– I always eat lunch a little bit late! I usually let my brain just slow down after a busy morning, so as I’m eating, I’ll read, watch a TV show, or just listen to music. If I don’t give myself a break during the day, I know I’ll get a little burned out later from staring at a screen too much!

2:00 p.m. –– I don’t do this every day, but since my virtual assistant actually lives 20 minutes away, we like to meet fairly often for a working afternoon coffee. It’s so great to be able to communicate face-to-face, which is part of my job I LOVE! We are able to virtually collaborate on projects using Monday.com, which is an amazing project management tool, but meeting in person is an added perk.

Since she manages parts of my social outreach (Pinterest, mailing lists, collaborations, etc) we review those aspects of my business and plan strategies. We plan logistics on incoming collaborations and outreach opportunities for brands that are an organic fit for my business and my followers.

We also look at the next few months of my travel schedule in my Google calendar and begin planning flights/lodging/transportation. She has actually color-coded my calendar so all the flights are one color, lodging is another, and transportation is a third color! It’s really helpful, and all the confirmation numbers and pertinent details are listed in the event descriptions.

Since my assistant is also the assistant for our business education company, The Heart University, we also discuss plans and strategies for developing new content and anticipating logistics for future launches. We also offer in-person workshops, and she and I research lodging for upcoming workshops, brainstorm options for welcome gifts, plan styled shoots, reach out to vendors, and a whole host of other tasks!

4:00 p.m. –– I head back home and break working for the day. My husband is usually home from work around that time as well, and we spend time together sharing our day with each other and snuggling with our cat, Tako. Pregnancy is also no joke, and I’ve started taking mini-naps around 4:30 or so; I’ve got to catch up on the sleep I’m about to miss!

5:00 p.m. –– Andrew will start cooking dinner (he is the chef in our house!!!), and I’ll read a book or take care of household tasks.

5:30 p.m. –– Dinnertime!!!

6:00 p.m. –– We are HUGE board game fanatics and we usually head over to a friend’s house to play Settlers of Catan and spend quality time with friends.

8:30 p.m. –– We head back home and settle in for the night. We are both in bed by 9:30 or so!

The biggest challenge in my day is turning off work when Andrew gets home. I have to intentionally stop myself and focus on nurturing our relationship and giving ourselves time with each other. Specifically blocking in time for fun, leisure activities, reading books, and cultivating relationships is a vital part of life and has really helped me to fully be present in the moment, rather than living my life staring at a screen!

I strongly believe that it’s important to look at the whole picture when treating someone, so that’s why I incorporate health and wellness into my sessions as much as people want. I believe that what’s going on in one part of your body has an impact on all parts, and it’s important to treat the whole body. When people are anxious or stressed all the time, it’s important to look at diet and lifestyle as well as how they’re communicating because all these things play an equal part. If someone is feeling physically tired all the time, this may impact their ability to emotionally connect with partners, or even have energy for dating.

My own health journey is ongoing. I struggled for years with loneliness, sadness, depression, relationship and dating struggles, as well as all sorts of digestive issues and was diagnosed with Lyme disease about six years ago. It became my passion to help people through all things physical and emotional and to offer a safe and kind space for growth and happiness. I believe that we are all always a work in progress and the kinder we can be to ourselves, the more we will thrive and connect with others. One of the best parts of being based in NYC is that I’ve had clients from all walks of life and from all over the world. I feel privileged to work with all of them!

My days are all a bit different, so I’ll give a little bit of an idea of what an office day looks like, vs. a work from home day.

5:45 a.m. – Wake and work on getting out the door by 6:30/6:45ish. Office days are generally really early for me. I have 8 a.m. clients on T/W/Th, so I try to get to my office by 7:30 a.m.

6:45 a.m. – Trek to train. Generally listen to some music, a podcast or an audiobook! This helps me to engage a little bit in the start of my day. The walk to the train is a bit long for me, but it’s good to get a little movement in, since I don’t get to workout on my office days.

7:05 a.m. – Get on train from BK to NYC

7:30/7:40 a.m. – Arrive at office in Flatiron area

7:45 a.m. – I’ll make some tea or coffee, but try to limit caffeine use. I’m generally not a morning eater (takes me a while to be hungry) but if I’m hungry I’ll eat something small. Otherwise, I just focus on beverages. Pee! I don’t always get lots of bathroom breaks, so I make sure to get one in ahead of clients. Quickly check emails/voicemails and respond as necessary.

8 a.m. – Welcome first client. I’m very much a morning person, so I’m certainly my freshest at this time. I generally have client sessions back to back from 8-to 1/1:30pm on my office days.

1:30 p.m. –  Lunch! I’ll often grab lunch with a friend or colleague. I’m lucky to be in Flatiron, where there are lots of good options if I don’t bring my lunch. I also use this time to hydrate! If it’s a nice, sunny day, I’ll grab some lunch and sit at Madison Sq. Park to get a little sunshine. My general go-to lunch spots are Inday, Sweet Green, Little Beet, and La Pecora Bianca. I try to eat foods that will keep me energized for the rest of my day.

3 p.m. – Back to the office. Emails/paperwork.

4–8:30/9 p.m. – More client sessions.

9 p.m. – Train home!

9:45 p.m. – Easy snack and bed if I have another early morning, or I’ll watch a show if I’m not totally exhausted. I like to have a bit of quiet time after being engaged in conversation for a lot of the day.

10/11 p.m. – Bedtime! I put my phone on “do not disturb,” wash up and brush teeth, take some supplements, and it’s bedtime for me!

What I do on my non-office days: No set schedules!

-Workout (I have ClassPass and enjoy trying all types of workouts when I have energy.) My energy level is a constant battle for me, so I try to really listen to my body.

-Make sure to get a little extra rest after my long office days.

-Do self-care. I’m a very, very low-maintenance person, but once in a while I’ll do an infrared sauna, facial, or cryotherapy. I love trying new stuff, but also stick to a budget.

-Go to farmer’s markets/shops and cooking. I eat as locally/organically/sustainable as I can and enjoy cooking. Fall and winter soups are common!

-Read. I’m always reading something related to work/self-help.

-See friends/biz work/networking/workshops and classes. I try to get out there and connect!

-Do some remote sessions as needed.

-Work on biz/social media stuff!

-Keep a fairly early bedtime on these days as well, unless there’s a special event going on in the evening.

I love my office days filled with clients, but my “off” days are my favorites because I get to really recharge and do all the other things.

Remember to take care of yourself first. It is how you are your best self for everyone else. I believe that almost everything has a resolution if we face it with a healthy and rational mind. That means taking care of yourself physically and emotionally and making sure that you’re actively communicating well every day!

You may be wondering how in the world does one decide to get into a career such as this one? Well it truly came down to my own life and process. I have walked through well over 10 years of unhealthy patterns. I’ve experienced intense trauma and felt like I had no means to an end with my life ever-changing.

I have sought out over thirty different therapists/counselors, and psychologists over the years and while all of them helped me to an extent, none of them ever fully gave me what I needed. It wasn’t until a few mentors and life consultants came into my life that everything changed for me. I experienced radical freedom, empowering tools and a space to fully heal from my past.

I went from the Courtney who hated her body, felt the need for approval from everyone, and lived through a space of constant insecurity, into a new Courtney who accepted her body for what it truly was, chose to create a life that didn’t have bounds for others acceptance and had bold confidence to be her full self.

6:45 a.m. — I woke up to my alarm truly excited for my morning and a new day.

7 a.m. — I headed to the kitchen to get that coffee brewing, grabbed my journal and sat on my back porch with my cup of coffee. I began to write my affirmations and gratitude list while listening to some soothing yet uplifting tunes.

8 a.m. — Gym time! My workout feels very therapeutic and it reduces a lot of stress. I usually workout four to five days a week––four days at the gym and one day I do a fun cycling class. Generally my workouts are heavy weight lifting, Crossfit WODS, and any type of cardio that is fun for me.

9 a.m. — I come home and make breakfast; eggs and gluten free oats. I tidy up my home a bit, so my work space feels clean and empowering! I am a strong believer in environments and how they can shift my energy. I usually work from a desk, or sometimes out on my back porch.

10:30 a.m. — A call with client over Zoom.

11:30 a.m. — Another client call over Zoom.

12:30 p.m. — My content creation begins; Facebook live video, Instagram post and more that I can use for the week. I generally try to post at least one form of content a day and I like to do my work in batches. That way I get as much content as possible done in a few hours that I could use for a full week.

1:30 p.m. — I have lunch and work break time. I make myself a salad, and go for a short walk with a friend. Having friends who are also entrepreneurs has been so important to me. I thrive off encouragement, support and understanding. I don’t always feel understood with my unique career, so others who live this lifestyle/work schedule helps me a great deal.

3 p.m. — I catch up on client needs, respond on messenger and instagram DMs, then follow up with my mastermind facebook group that I am a part of.

4 p.m. — I grab some carrots, celery, and hummus and head outside for a little relaxation. Without meditation and resetting my mind, I have nothing to give to my own clients. Helping to fill others up requires me filling up my own cup first. I love to work on eliminating any fear that I may be holding onto and allowing love to enter into any empty spaces.

5 p.m. — I have a call with my own business coach/mentor (Shoutout to Ben Gower and High Impact Coach––the number one business coach in the industry)! Every coach should be coached themselves.

6:30 p.m. — I’m dunzo with all things business and ready to wind down. Generally by 6 p.m. I am really ready to wind down and let work fade. I try not to work any later than 6 p.m. if possible. So I start making dinner, and pour myself a glass of wine.

8 p.m. — I FaceTime a good friend of mine, and chill out on the couch. I grab the book I am currently reading, which today is “The Big Leap.” If you haven’t read it, get your hands on it!

9:30 p.m. — I start getting ready for bed… and my nightly routine. I turn on my oil diffuser and make certain all social media apps are off my phone. Then I turn my phone on grayscale. This all really helps my brain to turn off and get ready for sleep mode.

10:45-11ish p.m. — I am definitely asleep!

I entered into entrepreneurship with the mindset of freedom, the ability to give back and with the excitement to finally create my dream career. I’ve come to realize that the majority of being your own boss can be very difficult, time consuming and chaotic.

Regardless, above all, it is extremely rewarding when you are radically changing lives! I have a busy schedule and a full plate, but I wouldn’t give it up for the world. When chaos comes and I began to feel overwhelmed, I remind myself that just like my clients, I am human and deserve the space to breathe and be filled up myself!

My journey from athlete to coach includes going through my own journey with food and body. In high school, I lost my best friend, and found myself waking up in the middle of the night to eat a whole box of dove ice cream bon bons. I look back with empathy for myself now, but at the time I was crying. I was ashamed and in pain. I didn’t know how else to deal with that deep sense of loss and confusion. I gained weight. People asked if I needed help. I would say no. This behavior of turning to food in times of stress and emotion became an ongoing habit from that point forward.

After college, I was out of competitive athletics for the first time since I was 4-years-old. I decided to break the withdraw and hired a team to train me for a body building show. Red flags started popping up along the entire journey. For instance, someone very close to me who had been in treatment for disordered eating didn’t support the decision, and it got to the point that we did not really communicate the whole time I was training.

In my (stubborn) opinion, I had a “good head on my shoulders” and didn’t feel I was susceptible to taking it too far. I simply saw it as another sport.

Slowly but surely, I became more and more obsessed with following every rule on my diet. If I had a piece of gum, I would account for the five calories on the treadmill. Another red flag was that I agreed to taking supplements like a fat burner, which messed with my natural appetite and hormones, as well as 1,000mg of caffeine.

Now, this is a red flag not just from the mental standpoint of my drive to look a certain way, but also because I have a congenital heart condition. If I had told a cardiologist that I was taking a thermogenic and that much caffeine each day, they never would have ok’d it!

The final red flag came after I competed and won the whole frickin’ show, after feeling “fat” on stage! Total body dysmorphia. I didn’t know how to slowly get off the strict diet, and ended up bingeing and getting sick and depressed for a long time after the show.

It wasn’t until I began studying Eating Psychology that I fully realized what I was going through with these experiences––emotionally and physically.

Using food as a coping mechanism for pain was actually very valid as food does set off our pleasure receptors and makes us feel better, at least in that moment. It can be very easy for food to be somewhat of a comfort, and that is why I’m so passionate about helping women understand what this is for them and work with it, not against it.

From my experience after the body building show, my body had physically been in such restriction for a long enough period of time that it was physiologically starving for certain nutrients, as well as fats and sugars.

The physiological component, combined with my emotional connection to using food as relief, was an awful combination when the restriction and control were finally lifted. This journey immediately led me to want to help other women who use restriction, shame, dieting, counting and other “rules” with themselves, to find a more intuitive way of eating, and a more balanced structure to nutrition.

6:05 a.m. –– My alarm goes off. Immediately, I have a highlight and lowlight of the day. Highlight is, I love my alarm song. It’s Coaster by Logic. The lowlight? My phone was across the room so I had to get up… to hit snooze.

6:20 a.m. –– I hop in the shower to wash my mangled curly hair (this happens once a week.) I tried the new tea tree oil shampoo from Trader Joe’s that my hairdresser recommended to strip product build up!

I also listened to “I am“ affirmations with binaural beats while in the shower.

I have almost all of my clients create “I am” affirmations to build up their internal environment of self-acceptance, confidence, and self-belief. I’ve recently learned it’s best to say affirmations first thing in the morning or last thing at night because our subconscious, which holds more than 90% of our limiting beliefs and negative thoughts, is least active at those times, meaning we are most likely to break through that wall of limiting beliefs and create new ones!

6:45 a.m. –– My darling fiancé Bruce has made me a chocolate mocha protein shake with unsweetened vanilla almond milk, progenex protein, frozen banana, and cocoa powder. Even though I said I wasn’t sure what I wanted to eat, he made extra for me, because he knew I needed something and he knows me so well! It was perfect.

7:05 a.m. –– We are out the door, because we have an event we are both going to tonight. My fiancé and I share a car. I work from home, and my fiancé works on the Westside. Long story short, the plan is for me to drive him to work. Enter grumpiness because A.) Tessie has not had her coffee, and B.) Our plan was not very well thought out, because I had work to begin and the commute was taking longer than expected.

9 a.m. –– Grumpiness subsides as I get home in time to make my coffee and prepare for my Facebook live at 9:30 a.m.

9:30 a.m. –– I hop on Facebook live on my Facebook page called Food and Body Breakthrough to share three things most people don’t know about my food journey. Many of us as eating psychology coaches have been drawn to the work partially through our own challenges with food and body. I love sharing about my journey because I feel that it is can be inspiring to people who might be able to write relate to it and are looking for healing themselves. And since you are reading this and you might not even know me at all, I’ll share them briefly here.

1. I began emotional eating in high school after losing my best friend and boyfriend. I shared about this in my intro, so you actually do already know this one. But just to sum up, I later learned how food, especially sweets, can easily become somewhat of a coping mechanism because our body physiologically responds with pleasure when we eat them. So the ice cream was literally taking my pain away.

2. The first time I really remember thinking “I need to go on a diet“ was after studying abroad in Spain for 6 weeks. I had ate, drink, and not worked out. I probably gained about 10 pounds and had no idea until it was almost my last week there. I had a blast there.

When I returned home, I remember seeing a picture of myself in a sports bra and thinking, “Oh my gosh I’ve lost my athletic body, I need to get it back. Who am I without that body?“ now one of the most important mindset shifts I work on with clients is learning to love their body all along the journey.

Our body morphs and shifts depending on our season in life; things you can’t control, life events, etc. All we can control is the practice to love ourselves and our bodies, and be grateful for everything that they do for us every day.

3. I still experience emotional eating and days where I don’t feel great in my body. I used to think that as a coach that I would need to be “perfect“ and have everything figured out. But the truth is, I know the people that I look up to and follow are the most vulnerable, transparent, and real.

Just a few months ago I was very stressed out about creating content for my online seven week program Food and Body Breakthrough, while sticking to my consulting job, and also starting a new workshop company.

Second long story short, I was at the store that day, saw the pop tarts and ate the entire box of pop tarts. But the tools I now have allowed me to relax into that process, be aware of what I was choosing, and not beat myself up about it––truly! I used to be on a vicious cycle of bingeing and then feeling guilty and thinking I need to exercise more. This time, I was able to just go back to routine and balance.

10 a.m. –– I had an awesome call with my business coach, and my takeaway was that I get to create the outline for my first book! It’s going to be a personal development workbook about why weight doesn’t matter when it comes to the most important “measures of health” and how we can start focusing on the things that truly matter.

11 a.m. –– I log into a consulting job part-time, so this leg of the day is a bit… well, not super exciting. But I wanted to be transparent about having a consulting job I currently do alongside my coaching business, because it’s my truth right now. While the consulting job has more components that feel like a job-job than my coaching career, I still like doing it and appreciate that I can log in from anywhere!

1 p.m. –– I stop to eat lunch. I get six meals a week right now delivered from Territory Foods in Los Angeles, so I ate one of those. Today it’s chicken meatballs with marinara and zucchini noodles. I heat it in the microwave for about two minutes and we’re good!

I love cooking, but honestly, I’m not the best at it (yet) and I don’t currently have the luxury of time in my schedule to focus on it more. And I’m okay with that. It’s a someday thing. The Territory meals help me to not have decision fatigue around food, and I know it’s going to be a healthy balanced meal, which for me is most important around lunch time.

4:30 p.m. –– I log out to check in on some other business. I have a workshop coming up with Carla Romo and Paris Coleman called Fall into Love & Wellness, and I need to update the attendee list and reach out to one of the sponsors. I also posted to my instagram at this time @tessietracy holla at ya girl lol and I checked in with a private coaching client.

5:30 p.m. –– It’s time to log out of work and head to the event, which is a Trainer’s Night at Bulletproof Upgrade Labs in Santa Monica. They invited like 40 personal trainers and group fitness class coaches to come try all the biohacking technology for physical, mental and internal wellbeing.

7 p.m. –– I arrive at Labs, and immediately go for the butternut squash soup and avocado toast (#freefoodplease). It was delicious. Bruce my bae is a trainer there, and he led the entire tour and explanation of the machines before we got started. I was definitely giddy with pride, like “yeah, that’s my fiancé!”

7:30 p.m. –– I did cryo and the PEMF for recovery, as well as a red light facial. I’m not going to even try to fully explain everything that these all do. But in general, cryo helps us generate blood flow and healing to all areas of the body by putting us in a -200 degree small room, for three minutes. I listened to the Maroon 5 song Girls Like You to pass the time faster!

When you get out, as your body works to heat you back up, it helps reduce inflammation, boost metabolism, and flush lactic acid. The PEMF is pulse electromagnetic frequency which helps regenerate cells to their healthiest form. Infrared light helps stimulate collagen production and helps rejuvenate the skin.

8:30 p.m. –– Although I was there by myself and didn’t know any of the other trainers, I ended up striking conversation with another health coach and we have been in touch since. I love it when my introverted self actually talks to people and makes friends. It always feels nice.

10 p.m. –– We get home and start winding down for bed. My nightly routine is not “perfect”, but I am pretty good about getting off of my phone.

I wash my face, use my new Rose Water facial toner, also from Trader Joe’s because TJ’s is life. I have some amazing night cream from dermalogica (I lucked out and my friend who owns the blog beautybunny invited me to one of her influencer events.)

I usually sleep in loose leggings or sweats, and a loose long sleeve shirt. I like being slightly cold when I sleep with the option to be cozy under our big fluffy white comforter ( #funfact: for most of us our bodies rest best at about 65 degrees).

I get into bed and flip through The Knot wedding magazine, even though we are pretty sure we won’t really do the whole traditional wedding thing, it’s helping me figure out what we do want it to look like!

11 p.m. ish –– I drift off to sleep. I am a very deep sleeper. I would probably even sleep through a roaring train right by my window… although I’m glad I don’t have that sound testing my sleep deepness every night.

Overall, this was a pretty average day. My takeaways from a day like today are:

1. I feel extremely joyful and fulfilled when I get to share about myself and use my creativity on platforms like Facebook Live, Instagram, my blog, or in creating workbooks and services for my clients.

2. I am excited to always be working toward increasing my impact and creating my career. I might have parts of the day that are for “somebody else” but I was reminded today that even these… less desirable responsibilities are something to be grateful for, and they simply serve as reminders of where I want to continue growing.

3. The trainer night was a huge highlight. Labs gave us all unlimited cryotherapy for three months, and I was grateful to be able to have a night with some networking, self-care, and being with my boo!