“Without structure or a daily schedule you are less likely to get the results you want….in any area of your life.”

Without purpose, 

Without structure,

Without a daily schedule, 

Insert the possibile/inevitable outcomes….

[weight gain, depression, loss of identity/purpose, increase stress/fear, decrease in health, to name a few…..]

Most of us have been quarantined to our homes.  


Some still working, some not.  

But one thing is universal across the board for all of us….

We’ve all had to adapt to our new temporary lifestyle. 

And let’s face it, change can be scary.  

Some of us have never worked from home, or even worked out at home.  

Mixing our “nest” with now a “workplace” or “home gym” can feel different or even challenging. 

A bigger challenge we are aware of is being off our previous routine or structure.  

Not having a structure.  Being forced into a new routine.  And a lot of problems arise here, starting as pebbles which could turn into boulders.  


Because I will tell you this….. 

“Without structure or a daily schedule you are less likely to get the results you want….in any area of your life.”

We are currently 1 week into quarantine, with an unknown return to normalcy.  

What can help us thrive?

Developing a daily schedule.  One for you. If you have kids, build one together for them.  

Here are two examples within Railroad CrossFit. 


Shawn McQueen 

Owner Railroad CrossFit 

Head of Programming & Coaching 

Example of Shawn’s Corona Schedule 

6:15am – 6:30am

Wake up, drink a 1/2 glass of water 

6:30am – 6:45am 

Take care of dogs (outside, feed), Make coffee


Customize and email out workout of the day to my members

8:00am- 9:00am 

Personal/self development time, stretch, play with dogs outside, make breakfast, Shower 

9:00am- 10:30am


Personally call or facetime all my members (who train in the morning) to Coach them on the work out I’ve written for them that day 

10:30am – 11:30am 

Emails, Facetime team, Write

11:30am – 1pm 

Train/Exercise (*you don’t need this much time to exercise, I allot this time based off my personal goals, schedule and what I need to work on)


Play with Dogs outside, Check in on our private facebook group/interact with members 

1:30pm – 3:45pm


Business time (metrics, #’s, review operations, emails, S.O.P’s and/or creative time), planning,  Nutrition coach check in, finalize next day’s programming, create notes for end of day team meeting, Eat a meal (3pm)

3:45pm – 6:05pm


Personally call or facetime all my members (who train in the evening) to Coach them on the work out I’ve written for them that day.

6:05pm – 7:00pm 

Facetime team meeting (review everyone’s day, member celebrations, struggles, strategies/creative thinking, review any new SOP’s, review programming)


7:00pm – 8pm 

Check in on our private facebook group/interact with members, feed dogs/outside, Personally call or facetime members (who train in the very early morning) to Coach them on the work out I’ve written for them that day, last email check of the day 


8pm – 8:15pm 


Make dinner 

8:15pm – 10:15pm



relax, recharge, TV 





Nolan Gauthier 

Coach, Head of Nutrition Program


Example of Nolan’s Corona Schedule 




Wake up, shower, breakfast, prepare for day


Athlete Check Ins/Programming 


Workout time


Nutrition Check In/Development


Athlete Check In/Programming 


Coaches Check In/Meeting 


Personal Time with Emily + Ellie 


Send out next days programming, athlete check ins 


Power down, go to bed 


We know without structure, without a daily schedule, things will come up, distract us, and we have no known targets for the day.   


We can get pulled in so many directions.



What about for those who currently aren’t working? 


What COULD happen? 


Netflix binges will get old fast.


Excessive social media taking you down the black hole….will you ever come back out?


Snacking and mindless excessive eating becomes a daily habit. 

 Without a daily purpose, depression or a sense of loss of identity can hit quick.

As can weight gain. 


As can stress.


As can anger.  


You don’t want these things. 


Your loved ones don’t want these things for you or for them either. 


Get out a piece of paper and a pen or pencil.


Write out your day.  Time block things. I promise this helps. 

When you’re doing “x” distract yourself from everything else because “x” is your sole focus at the moment. 


Here is an example of someone who may be working from home 


(a loose template) 


6:30am – 7:30am  Wake up, Coffee, Read and or stretch 
7:30am – 8am  Eat or prep a healthy breakfast 
8am – 12pm  Work 
12pm – 12:30pm  Prepare and eat lunch, Check Social media or Call a loved one 
12:30pm – 4:00pm  Work, (around 2:30pm-3pm) eat again 
4pm – 4:45pm  Workout 
4:45 – 5:00pm  Get outside, take a walk, connect with nature if possible 
5:00 pm – 5:30pm  Shower
5:45pm – 6:30pm  Make and Eat dinner 
6:30pm – 7:00pm  Reflect on the day’s celebrations (what went well?) Schedule the following day 
7:00pm – 8:00pm  Spend quality time with loved ones, Social media, Call someone you love or send them a video 
8:00pm – 10:00pm  Read, Watch tv, whatever your unwind of choice is 
10:00pm  In bed 


Here is a loose template of an example of someone who is not  currently working:


7:30am – 8:30am  Wake up, Coffee, Read
8:30am – 9am  Make & eat breakfast 
9am – 11am  Family time, Personal time (write, read, get outside, work on yourself, clean house, something productive) 
11am – 12 pm  Exercise 
12pm – 1pm  Shower, Social media, 
1pm-1:30pm  Prep and eat post workout meal 
1:30pm – 3:30pm  Rotation of choice: 

Movie & nap 

Family time 


Cook/try a new recipe and share it 

3:30pm – 4pm  Get outside, take a walk, 
4pm – 4:45pm  Cook and eat meal
4:45pm – 5:00pm  Social media 
5:00pm – 7:45pm  Family time/game, Organize home, Tasks like sweeping, Laundry, (create a list of these than you can rotate through to keep home orderly) 
7:45pm – 8:15pm  Cook and eat meal, or a healthy snack 
8:15pm – 8:30 pm  Social Media, text friends, or Read 
8:30pm – 10:00pm  TV, Continue to read/write, QT with family 


Again, these are loose examples but you get the idea.


You’re controlling things like social media, or even eating so they are a part of a schedule versus something that can easily get out of hand without one. 


So what’s your task? 


Before you end your day today, write out a “loose” template/schedule for the next day.

Be flexible, some things change, but aim to stick to it the best you can.


Pivot where you need to and continue to work on it each day to improve it. 


You’ll feel better, have purpose, be in control, and it can regain a feeling of normalcy a bit, which we are all in need of.  


Tag us in your daily schedules on instagram, or facebook.  


Or if you’re the silent hero type, smile that you’re regaining control during this unique time that we are all in.


Get to writing!


Much love,

Coach Shawn