Always Dominate Monday

Old Clock

Mondays are tough.

After an epic weekend of rest and relaxation (or drinking and debauchery), that infernal alarm clock always seems to wake you up far too early. The temporary relief from seven minutes of snoozing quickly turns into half an hour.

Arriving fifteen minutes late to work – using the side door, of course – your first few hours are spent messing around on the internet rather than getting anything productive done.  Your food (or drink ) hangover from the weekend carries over to your meal choices for the day, and “just this once,” fast food is your choice.

After work, working out is the last thing on your mind as the day has already felt like a waste.  Come 11 pm, you are lying in bed, and you finally come to the realization that you know all too well:

“I didn’t really DO anything today!”

No more.  

Today I’m going to issue a challenge that will change the outcome of your week, every week.

Always dominate Monday.

Why Monday is crucial

snooze button alarm clock

Never underestimate the power of momentum.  

It will work FOR you if you let it, but it will also work AGAINST you if you let it.

Let’s look at a bad Monday…

If you skipped your workout on Monday, it will be so much easier to skip your workout on Tuesday.  Since you probably took Saturday and Sunday off (and maybe even Friday), Monday quickly becomes the most important day of the week.

You didn’t really eat healthy on Monday, which means it’s easier to tell your yourself “meh, I can start tomorrow” and not eat well on Tuesday or Wednesday.

When your Monday routine is thrown off, you might forgo your routine for the rest of the week, which results in, “well I already missed a day, no point in starting a day late…I’ll try again NEXT Monday.”

If you snooze on Monday, then snoozing on Tuesday is just a little bit easier.

You were unproductive on Monday, which stresses you out and you have to play catch up during the rest of the week.


Epic Sunset Run

You dominated your Monday workout, setting the tone for workout domination for the whole week.  “This week I am going to hit new records with my workouts. I already kicked ass on Monday, let’s keep it up!”

You dominated your Monday with healthy food choices and meals, setting the tone for continued healthy eating all week.  Your brain permanently stays in “I’m making healthy choices this week” mode.

You popped right out of bed on Monday without snoozing, so snoozing becomes less of an issue with each passing day.  It’s not a question of willpower, it’s just “what you do.”

You were incredibly productive on Monday, which makes the rest of your week much less stressful.  

So stop sucking and start dominating.

Slackers vs. Rebels

Nerd Fitness Logo Chest

I want to tell you the tale of two groups: Slackers and Nerd Fitness Rebels.  

Slackers skip Monday workouts because they “didn’t have time.

Rebels make exercise a priority, and plan their day around their workout.

Slackers let their food hangover sabotage Monday.

Rebels make extra sure their Monday calories are healthy.

Slackers waste their Mondays with unproductive behavior.

Rebels suck it up and turn Monday into the most productive day of the week.

Slackers snooze.

Rebels get out of bed and get their workouts done before the rest of the household is awake.

Slackers complain.  

Rebels shut up and take care of business.

Slackers find excuses.

Rebels find solutions.

Slackers suck.

Rebels dominate.

How to Dominate Monday

Clenched Fist Dominate and Power

I challenge you today to start looking at Mondays differently.

It’s not the start of a long week.  It’s not the worst day of the week.

Monday is the most important day of the week, so do it right:

  • Plan out your meals for Monday on Sunday night. Where, when, and what will you eat?  Can you prepare any of that the night before?
  • Plan out your workouts for the week, and put them in your calendar. How many sets, reps, what time, and where. GET SPECIFIC!
  • Put your alarm clock across the room.  Set it for the correct time you need to wake up, and when it goes off, GET UP.
  • Get to the office on time, and get through one important task before checking email.

Are you a slacker or a rebel?

We have a community of rebels – and we have room for you.  

We are starting a new 6-week challenge today on the Nerd Fitness message boards, and we’d love for you to participate – it’s free to join, free to participate, and you’ll probably make some kick ass friends along the way!

Now if you’ll excuse me, I have a Monday to dominate.



 photo source: snooze button, sunset run, fist, old clock


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52 thoughts on “Always Dominate Monday

  1. Great post… but I shouldn’t be on the internets until I get some real work done.

  2. YES – Dominating Mondays is the difference between killing it and playing catch-up the rest of the week! It doesn’t matter what you’re measuring, either – workouts, blog posts, cold calls, tps reports – get out ahead of the curve on Monday and the rest of the week is a cake walk.

  3. Once again, you’re timing is perfect.  HOW DO YOU KNOW ALWAYS KNOW WHEN I’M SLACKING?

  4. Great article today! I have long been a fan of dominating Monday. It can set your whole week up, and if you rock it out hard enough, even set you up for some mid-week down time on occasion.
    I have always LOVED Monday. It’s a fresh start. New week. Slate is clean. Rock it out!!
    Off to have a free weight training session and then on to tackle a ton of small chores. Let’s do this!

  5. Perfect timing!! I was just debating with myself last week on how useless I seem on Mondays. I was even contemplating changing my workout to accomodate Monday as an off day. Luckily I didn’t listen to myself this time and have thus far dominated this Monday. No suckage here!!

  6. Monday is always a run day.  I feel off any day I skip, but especially Mondays.  It throws my whole week.

  7. Excellent post. I always try (but don’t always succeed) to make Monday a great start to the week. I think I did pretty well this week – got in a good workout during lunch and am eating well! Now I just need to figure out how to get some quality sleep on Sunday nights…

  8. Exactly. I woke up this morning and did 50 two-handed kettlebell swings first thing. It was still half dark outside. No one knew except me.

  9. So true! Mondays are crucial. I’ve always felt this way. 

    I like to start my Mondays with some good sweaty high intensity interval training. Nothing like getting your heart rate up to start your week off right!

  10. I’ve made every Monday – 10 Mile Monday.  Each Monday I run at least 10 miles (I know your not a runner Steve, but I like to run…), usually running 2-3 times during the day.  This gets me off to a good start for a week of exercise and finishes about 25% of my weekly mileage goal on day #1 – which makes the rest of the week seem easier.  Now if I can just get better at watching my diet on Mondays I could truly say “I’m Dominating My Mondays!”.

  11. ALERT—distressed woman in need of help (on the sign up!). lol……..just trying to get some attention! But I do need help…(and I’m brand new to this site) So, on the sign up link there are 4 areas to fill out. 1.Name (nickname or real?) 2.Class/Profession (ranger? which is what I would be) 3. CHALLENGE THREAD LINK -?????(really don’t know what this means) 4. Useful Notes (about what exactly? the challenge? me?) I’m probably over analyzing, but I like perfection. Thanks for anyone who can give me some help 😀 xx-newbie

  12. I have a habit of taking Mondays off from my main workout, but that’s because I LOVE hitting the gym on Saturday and Sundays. 
    Saturday morning while the neighbors are just cracking their
    crust-filled eyes in desperate search of the elusive post night out water bottle, I’m half way through my leg day and LOVING it.
    evening while much of the world is relaxing and/or already deep into
    thoughts of, “I don’t want to go to work tomorrow”, I’m having the time of my life doing deadlifts in a ghost town gym.

    I did end up doing a quick 4 miles today after work for fear of being demoted to Slacker, WITH a Rebel yell I might add.

    Hope your week’s rockin!


  13. Ok, I did hit snooze. BUT my eating was on point, I bsted my butt at work, oh, and yes, I did go to the gym this evening. Wasn’t about to let this day get away from me!

  14. I get a bit annoyed if I am out on a Sunday night – that is my time to prep food and get an early night for Monday’s workout. My husband thinks I am a nerd – but hey, that’s why I am here on this site!

  15. Great post. It’s actually tuesday morning in Sydney as I read this, but by a funny coincidence, I actually started trying to do some of these suggestions yesterday, mainly waking up at 6am to get my workout done BEFORE my newborn son starts waking and fussing at 7am, so I could then spend breakfast time with him while my wife catches up on some sleep. It worked a treat, and then I managed to get a tonne of work done throughout the rest of the day, as well as go on a lunch date/walk with my wife and son.

    Cheers 🙂

  16. This makes me realize I haven’t had regular Saturday/Sunday weekends since I was in high school forty years ago. Totally not how my life has ever been scheduled in any job I’ve had. (And skip a workout on a day off? But that’s when there’s  enough time!)

  17. haha – i was about to post the exact same thing.  sigh.  thanks for the kick in the rear there Steve.  i did manage to squeeze in my strength training – because i refused to feel guilty over failure.

  18. Steve, this is an awesome post! Most of my friends think I’m nuts cos I love Mondays! But my best work gets done on a Monday, I’m like a little sprite, all full of happiness an energy. It’s Tuesdays that I’m not too fond of and Fridays that I struggle with most! Yay for mondays!

  19. Steve thanks for this post, I worked out yesterday (Monday) solely because of this article, definitely was about to skip and wait until today to hit the gym

  20. Hm, I don’t over-indulge on weekends so it doesn’t matter whether it’s Monday or Tuesday … I simply work out 3x a week, do 1 sprint session a week and walk a lot in general. Why radically change your habits over the weekend?

  21.  So funny!  I do the same thing – often Saturday morning and Sunday late afternoon.  It’s true, on Sundays I love how quiet it is in the gym.

  22. Awesome post – very true.

    Not sure if my Monday was a success or not. I slept in following the Curiosity landing, which put me well past my regular workout time. However, I decided that getting to work on time was a lesser priority to getting my workout in, so I called in and said I’d be a couple hours late.

  23. I agree. Monday is a fresh start, an opportunity to try again, even if last week was a wash. It’s often downhill after that, but not for lack of trying to start on the right foot.

  24. Great post, Steve. After an annual long weekend of debauchary with the high school fellas, this week started off extremely slow. The only problem isn’t so much that I am lazy, but I’m lethargic. After partying a little too hard, the internal shame (not that I did anything immoral, illegal, etc) of knowing that I ate unhealthy and acted like I was 19 hinders any productivity. This is an internal battle I deal with and usually I get over it in a week and am back on schedule. Unfortunately that week (this one) is spent in self-pity and remose.

  25. Good idea, but it is also important to cultivate the ability to move beyond a bad start.  Ate a poor breakfast and lunch?  Eat a healthy supper.  Slacked of for two or three days?  Start in the middle or even the end of the week.  You don’t have to have a perfect start to do the right thing, right now.  Of course, we would all love to be superheros who never slack off, but the all-or-nothing attitude can be paralyzing.  Half a week is better than no week at all.

  26. Great post, and great site (I just found you!) I’m rededicating myself to working out, trying your beginner bodyweight workout. I’m inspired to not slack! 🙂

  27. Monday can’t be dominated it always dominates you especially in the school days you sleep at night determined to dominate monday but you can’t even wake up to dominate it. Thanks for sharing.

  28. Getting Monday started right is TOTALLY important. I like working out Sunday night just to get everything started right.

  29. This speaks volumsn to me since i am not an early morning workout person–i have to dominate that s*#$ and just do it…makes sense

  30. I sir am a REBEL!! Monday is always my best day…I get up with an omg what did I do this weekend startle, remembering the extra potatoes at Waffle House after the bar. Monday is my motivation to set the pace for the rest of the week.

    Now my question is how do I keep from waking up with hashbrown breath Sunday morning lol….

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