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Here’s my top 8 tips list of how to make sure you have enough time to get results with your health and fitness:
1. First understand how much time you actually need to get results. 30 minutes 3x per week is an excellent place to start. Might not seem like much but it can work
1. First understand how much time you actually need to get results. 30 minutes 3x per week is an excellent place to start. Might not seem like much but it can work
2. Take 5 minutes each week and map out your entire week on a calendar. Put in your workout times ahead of time. Don’t wait to try and find time slots to workout. It won’t happen.
3. If you have kids - take them outside and play. That’s your cardio. Or run around the house. Get out of breath. Congrats 2 birds with 1 stone
4. If you have more time each week (45-60 minutes 2-3x) focus on key lifts and in between sets work on small muscle groups to maximize time and energy
5. Food prep should be done no more than 2x per week. You can cook all your meat, veggies, and carbs in 30 min. Rice, potatoes, chicken, turkey, and beef. Don’t worry about perfectly portioned meals. Grab what you need each morning or the night before. Eat 3-4 meals and a shake.
6. Speaking of shakes - a blender is a great resource. Takes 2 minutes to make a smoothie. That should be your meal for the busiest part of the day.
7. If you feel guilty about hitting the gym or working out during family time - well then find different time slots. Early morning, weekends, lunch break, after kids are asleep, etc. Remember you don’t need hours and hours. Start with 30 minutes 2-3x per week. Build that habit.
You can’t serve others unless you take care of your health. Get your kids involved. Take them with you. Workout in front of them. Offer to let your spouse do what they need to do 2-3x per week and trade kid watching time with each other.
8. You have to commit. You can say you don’t have time but the truth is you do. You just don’t want to create that sacred workout time because you’re worried that it won’t be enough. You’re just not committed enough. The pain of being out of shape just isn’t heavy enough yet.
