How are we already in October? Before we know it, it’ll be Halloween and then, dare I say it, Christmas!

Before the calendar fills up, let’s make room for a few things that matter to you. Work, family, and social commitments have a way of claiming our time before we’ve decided where we fit into it.

If your own health has slipped down the list, start with something manageable: two scheduled workouts, a breakfast you can prepare ahead, or a little time to think about what you need.

This month, we’re keeping it practical!

Health focus: give strength a place in your week

Strength training deserves a regular spot in your routine. Adult activity guidelines recommend working all major muscle groups at least twice a week, alongside aerobic activity such as brisk walking. Those aerobic minutes can be broken into shorter sessions throughout the week. Read the guidelines.​

My coaching takeaway: choose two realistic training appointments and put them in your calendar. Build a routine you can repeat, then progress from there.

Move of the week: the goblet squat

A compound movement uses more than one joint and several muscle groups together. The goblet squat trains your thighs and glutes while your trunk works to keep you steady—useful strength for everyday movements like getting out of a chair.

How to do it:

• Hold a dumbbell close to your chest, with your feet around shoulder-width apart.
• Gently brace your midsection, then bend your hips and knees, keeping your whole foot grounded.
• Lower to a comfortable depth, letting your knees follow the direction of your toes.
• Push through your feet to stand tall.

Try: Two sets of 8–12 controlled repetitions, resting 60–90 seconds between sets. Choose a weight that leaves you feeling you could complete another two good repetitions.

Learning the movement? Start with a bodyweight squat to a sturdy chair. Work within a comfortable, pain-free range.

Work Performance Tip: Try implementing 'Day Blocking' to get control over your week

Stop being in constant reaction mode, most high-achievers don’t need more discipline they need a better system. Your week may look full, but is it intentional?

Meetings scattered everywhere. Deep work squeezed in randomly. No real reset and absolutely no structured recovery.

And here’s the biggest mistake I see: Women schedule tasks, But they don’t schedule recovery... No protected lunch, No buffer blocks, No end-of-day ritual. Then they wonder why they’re exhausted by 6pm.

High performance without recharge is just slow burnout. The schedule I share works because it balances: Strategy, Execution, Leadership, and Recovery... That last one is the difference between surviving your week and actually feeling in control of it. It has helped many of my clients be in control of their weeks vs the week controlling them.

Here's the schedule:

Monday: Strategic Priority Day | No random admin first. Your most important project gets your best energy.

Tuesday + Wednesday: Execution Blocks | 2-3 deep work blocks per day. Meetings grouped together, notifications minimized.

Thursday: Visibility + Leadership | Stakeholder updates, Proactive communication. You control the narrative.

Friday: CEO Reset | Review wins, Adjust priorities, plan next week intentionally. No Sunday catch-up required.

Sober October: What could a month without alcohol give you?

Better sleep, more energy, clearer mornings, and some money back in your pocket are all potential benefits. Sober October also gives you space to notice when you reach for a drink, what you’re looking for from it, and how you feel without it.

With Sober October here, I’m sharing two of my favorite mocktail recipes to try and the latest Own Your Shift podcast episode: “Is Alcohol Still Working for You?”

It’s an invitation to reflect on your relationship with drinking, I explore the pleasure, ritual and social connection people associate with drinking, alongside the trade-offs for sleep, mood and everyday life. You can listen here: Is Alcohol Still Working for You?​

Mocktail Features: Aperol Spritz + Peach White Wine Spritz This summer I spent some time in Italy and Spain and these two drinks were staples. I have recreated them Alcohol Free, so now you can enjoy as many as you like whenever you feel called to.

I hope you enjoy them as mush as I do.

Shift of the week: We are what we repeatedly do So instead of saying:

• I need to change my body
• I need to change my mind/actions
• I need to do something with my life

Make the Shift to:

• I will change my next meal
• I will reframe and improve my next thought
• I will be more intentional with my day

Then repeat it!

Until Next Month!

Coach Virginia