If you’re a busy woman spinning a million plates, here’s the hard truth: when you leave your choices to chance, you hand the steering wheel to chaos. Progress doesn’t come from a “perfect” week or a spotless MyFitnessPal log, it comes from the what-now moments where you choose to plan instead of winging it.
This isn’t about obsession or perfection. It’s about control, making simple decisions in advance so you stop getting derailed by broken ovens, sold-out menus, and hangry kids.
The Problem With “We’ll See”
You scan the zoo menu, spot a tuna jacket potato, and think, “Perfect, sorted.” Then you arrive: no potatoes, no tuna. Options left? Chips, sausage rolls, burgers… or a sad side salad. You didn’t choose poorly, you left it to chance.
Real client story: a day at Legoland. She planned for a chicken salad at a restaurant… the oven broke. No chicken, no protein. She grabbed an olive-heavy salad, was starving an hour later, then overate later that evening. Not a willpower issue—a planning gap.
Lesson: Hope isn’t a plan. Control is.
Control > Chance: The Mindset Shift
- Decide in advance instead of deciding when you’re tired, emotional, rushed, or starving.
- Think 5–10 steps ahead. If A isn’t available, what’s B? And what’s C?
- Back yourself by following through; every kept promise builds self-trust.
You don’t need a perfect week. You need fewer “wing it” moments.
Your Anti-Chaos Toolkit (Steal This)
1) The Car Kit (lives in your boot)
- Tupperware with lid, knife & fork, napkins
- 1–2 bottles of water
- Emergency protein (biltong, jerky, tuna pots, protein bars)
- Hand sanitiser + wet wipes
2) The Menu Playbook (A–B–C choices)
- A (ideal): Chicken/salmon + potatoes/rice + veg/salad
- B (still solid): Large salad + extra chicken/prawns, ask for dressings on the side
- C (fallback): Wrap with lean protein + side salad; or slice of pizza plus a protein yoghurt later
3) The Snack Ladder (from best – fine)
- Greek yoghurt or skyr
- Protein shake or bar
- Fruit + light cheese/ham
- Pre-cooked chicken pack + bagged salad
4) The “What-Now” Rule
When plans change, ask: “What’s my best next choice?” No drama, just the next right move.
Time-Blocking: Plan Like a High Performer
You don’t need a 2-hour Sunday meal-prep marathon. You need 10 minutes a day and 15 minutes twice a week.
The 10-Minute Nightly Check (copy/paste into Notes)
- What’s for breakfast/lunch/snacks tomorrow? (Keep them mostly the same.)
- Any groceries running low? (Add to Notes, phone goes everywhere.)
- When are my steps happening? (Time + route.)
- When’s training? (Booked like a hair appointment.)
- Any danger zones? (Late finish, kids’ clubs, travel?)
- Back-up and back-up-backup planned? (Menu B and C.)
- Water, sleep, non-negotiables set?
The Twice-Weekly 15-Minute Top-Up
- Batch-cook 1 protein (chicken mince, slow-cooker beef)
- Chop/portion 2 veg options + 1 carb (rice/potatoes)
- Refill car kit and snack drawer
Socials & Days Out: How to Stay in Control (Without Being Boring)
- Look ahead: check menus, identify A–B–C options.
- Bank calories: lighten breakfast/lunch, prioritise protein.
- Move more: add a walk before you go or the next morning.
- Choose once: decide what you’ll order before you leave the house—and stick to it.
- Bring a bridge snack so you’re not at “eat anything” levels by 5pm.
Training When Life Happens
If your session gets bumped, reschedule it immediately within the same week.
- Can’t get to the gym? Do a 25-minute home strength circuit.
- No time for full steps? Break them into three 10-minute brisk walks.
- Kids ill? Swap days; book the missed session into the calendar now.
Consistency isn’t never missing. It’s re-booking quickly.
Not Willpower. Just Better Defaults.
Even 10 minutes of planning buys you hours of better choices. This is what we build inside Reclaim You: structure that fits real life so you’re not forever “starting again Monday.”
You don’t win by being perfect.
You win by being prepared.
Copy-Me Checklists
Daily Non-Negotiables
- Protein at every meal
- Steps target
- 2–3L water
- 7–8 hours sleep (set a bedtime alarm)
- Planned breakfast/lunch/snacks
- Training booked (or next slot chosen)
The Backup-Backup List
- Supermarket grab: cooked chicken + bagged salad + microwavable rice
- Coffee shop order: skinny latte + protein bar
- Service station: skyr/Greek yoghurt + fruit + water
Want the System Done With You?
If you’re ready to get out of the all-or-nothing loop and into calm control, I’ve got limited Reclaim You coaching spaces. DM me RECLAIM on Instagram or hit the application form link below