I bet you can guess the number one excuse that I hear every time I ask why someone hasn’t hit their fitness goals (it’s okay, I’ve been guilty of saying it too) ….”I’m too busy.”
“I don’t have the time.”
“My family’s schedule takes precedence over my wants.”
Well honey, guess what?
It’s time for Trainer Meg to give a little tough lovin’.
We all have the same number of 24 hours in our day.
We’re all busy. All of our days are scheduled in a hectic way and it feels as if there’s not even an extra second to squeeze in something that we’d enjoy doing.
Does that sound familiar? I know it does to me!
So, what option does that leave us with?
Well, unfortunately we can’t add any more minutes to the day, other wise it would honestly probably be filled with more tasks.
So we have to make it work the best we can.
Below are nine SUPER schedule friendly ways to stay ontop of your busy schedule and in shape. Yes, it takes work. And yes, it takes practice.
But with both of those, trust me, you can accomplish it!
1. Time Blocking
What’s time blocking?
For three or four days, I challenge you to write out everything you do. Yes, everything. From the time you open your eyes, until the time you shut them to fall asleep. Write each activity down and the time frame it fell in, on the clock.
What does this do besides add an extra task to your day?
It challenges you to actually see where all of your time is going. To become aware of the extra spaces you do have free in your schedule.
Which leads me to number two..
2. Prioritize your schedule
I know, it’s hard. Everything in life is important! But let me ask you this question, how important is your health? I’m not talking about externally. I’m talking about the inside of your body.
HOPEFULLY, it’s important enough to be able to make two fifteen minute open gaps in the schedule meet to be a quick workout.
Heck it doesn’t even need to be a complete thirty minutes..
3. Save time with increased intensity
Are you short on time? I know MANY reasonable workouts that you can knock out in 15 minutes while still burning a great amount of calories. (That’s actually not a bad “new section” for the blog.. insert thinking emoji face)
Utilize HIIT (high intensity interval training) or AMRAP (as many reps as possible) workouts!
You can even do supersets or triple sets to save time. You’re increasing your workload while decreasing time spent. GENUIS I tell ya!
4. Wake up one hour earlier
I’m aware, that’s where I lost you.
Seriously though! I wake up most mornings at 3:45. YES, A.M.
Why?! Sure as heck not because I enjoy it. It’s because I know that’s the only time I have to get my workout in.
An added bonus? When you knockout the hardest task of your day first, you’re not too tired, mentally or physically exhausted by the end of your work day.
5. Utilize lunch breaks
We all get at least thirty minute lunch breaks at our jobs, it’s the law.
So use it wisely!
- Go on a brisk walk around your building
- Walk up and down the stairs
- Do a combination of air squats, lunges, pushups and tricep dips
All of those can be done within 15 minutes and boom, you’re done for the day! Then you can go enjoy a yummy lunch!
6. Add more effort into daily tasks
Instead of parking in the front parking spaces of your work, stores, school or your apartment complex… park further away and walk those extra few feet.
Every building that has an elevator, has stairs. Choose to go up the stairs instead of riding the elevator.
Decide to stand once every 30 minutes to keep good blood circulation flowing throughout your body.
I know these may seem small. That’s the point!! I promise, it ALL adds up in the end.
7. Prepare smart grab-n-go snacks
No, you don’t have to meal prep. But you can choose things that are just as quick to grab and eat on the go, but are healthier than chips, candy or the pizza at the gas station.
Opt for bagged pickles, beef jerky (watch the sodium), a protein bar or even pre-packed foods from home.. celery and peanut butter, tuna, boiled eggs (you can make anything taste good!)
You can never be too busy to prepare with good snacks!
Peek at this list of portable on the go snacks for some ideas.
8. Play with your kids
Kids SHOULD be outside these days anyways instead of on gaming consoles til the sun goes day. Encourage your kids to go play in the backyard, ride bicycles around the neighborhood or jump on the trampoline.
You can participate in ALL of those in some way, shape or form. You’ll even be burning calories while in the process of enjoying time with your kids. It won’t even feel like a work out.
Last, but not least…..
9. Calm the heck down!
Busy schedules tend to make us more anxious.
Higher anxiety and stress leads to higher cortisol levels. And if you’re unaware, higher cortisol keeps your body from losing excess weight.
Yes, it’s happened to me and that’s even a scientific fact.
So the next time you’re stressed and feel like you don’t have enough time.. take a nice deep breath and remind yourself to let go of the tension.
You’ll only thank me later!
Hopefully these nine tips have sparked a lightbulb in your head of ways that you can utilize your time better! In order to take care of yourself! You’re always taking care of everyone else. So promise me, and yourself, that you’ll focus on you too!
-MK
Comment your thoughts!