Fitness Tips for a Busy Life

Do you know you should get into shape, but have lacked the discipline to get there? Whether you are objective is to build muscle, lose weight, or just improve your cardiovascular health, most people fall short in the “follow through”. Knowing you need to get in shape, and having a fitness training plan are great, but without actually executing the plan, you are not going to meet your goals. It can be quite a task to balance your career, family, relationships, money, and a work out schedule, but there are some small things that you can do to make sure you incorporate your fitness training into your busy schedule.

Commit to a specific schedule. First thing is first. Develop a plan. As the saying goes, without a plan, your planning to fail. If your serious about your goal, write down your plan. The plan doesn’t need to be complicated. A simple exercise regime will do. Your plan can be a 6 mile jog each morning, or it can be 5 push ups each morning. It can vary depending on where you are at physically and what your expectations are.

Utilize the weekends. During your week, you may have a lot of tasks to tend to. On the weekends, fitting in some time to work out will make a big difference. Doing less intense workouts during the week, and more intense work outs on the weekends will help you balance your schedule.

Make your work out a priority. Do not allow your workout program to be removed from your schedule. Things will always come up to tempt you to reschedule your workout program. Make sure that only important things and emergencies distract you. If this happens, then make sure that you reschedule your workout for a later date to compensate for it. One tip is to do your workout in the morning. Even if the workout is only a 10 minute set of push-ups and sit-ups, fitting it in will get your heart beat going and can help you burn more calories throughout your day.

Drink water before each time you eat. This is a very simple tactic, but it is a very effective tactic. Drink two 16 oz. glasses of water before each time you eat. This will not only help suppress your hunger, it can benefit your digestive system too. Many times we eat because we think we are hungry, but we are actually thirsty. This method will wash that problem away.

Invite others into your goals. It is good to inform important people in your life what you are doing so that you do not go through it alone. Ask for the support of your wife, husband, parents, children, co-workers, or your close friends so that they can help you stay committed to your fitness training plan. You can also form a buddy system with those who are also working out. With this accountability, you and your friends can help each other achieve your goals.

Do not beat yourself up. There may be times when your schedule interrupts your work out schedule. There may even be times where you get lazy and don’t work out for a week. That’s not good, but at the same time, don’t give up. If you fall off of a horse, just jump back on. If you struggle to be disciplined with your fitness plan, the key to success is to not give up. Having friends to workout with will help you with this. They can encourage and motivate you to stay the course.

3 Tips To Reaching Your Health and Fitness Goals With A Busy Lifestyle

Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don’t feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you’re reading this – you’re not alone)? Avoiding the conflict is not reasonable because we can’t always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track.

I think so many times we approach health and fitness goals with an “all or nothing” mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn’t do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn’t have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball.

My philosophy is nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance.

1. Nourish.

Focus on one small thing at a time. Start simple and work from there. Don’t expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change.

Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow’s healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it’s up to you to figure out which little step you can take to improve your nutrition.

2. Movement.

Take advantage of the time that you DO have. Carve out space in the small pockets of your time. We get fixated on time so often that we don’t realize that a little is always better than nothing. For example, it’s so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn’t 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can.

Get unconventional. Maybe you don’t have time to get in a “workout”. Do what you can with what you’ve got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn’t always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active – outside or inside. What are the ways that you could get in some more movement?

Move mindfully. Pay close attention to your body and what it’s trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary.

3. Mindset.

Don’t give up. Don’t throw in the towel on eating right and moving your body. It’s seems easy to take the “all or nothing” approach but that’s not necessary. Something is always better than nothing.Don’t beat yourself up! Life ebbs and flows for everyone. Take a look at where you’re at right now and what you can make work right now.

The most important thing is to honor where you’re at. Only you know what you’re capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change.