How To Fit in a Workout on Busy Days
How to Fit in a Workout on Busy Days
We all know the benefits of working out. However, knowing the benefits doesn’t always mean you fit it in. Did you know that the #1 reason people don’t work out is because they think they don’t have enough time in a day? So if your fitness routine is falling to the wayside and you’re blaming it on lack of time, you are not alone! We are all juggling a lot these days… cooking, cleaning, grocery shopping, work, school, kids… it's easy to put off our daily dose of self care. But, Coach Kristine here wants you to take care of your physical and mental health every freakin’ day! Why? Because I want you to feel your absolute best. You know working out makes you feel good! Don’t you want to break some sweat and release some awesome feel-good endorphins? I’m sharing 9 tips to help you get those workouts in even on the busiest days!
Tip #1: schedule it in!
First thing’s first, let’s take a look at your calendar and get real and honest with yourself about your schedule. If you want anything done, whether it’s a workout or an important meeting, one of the best ways to make sure it happens is to schedule it in. Writing it in your planner is one of the best ways to commit to your workout routine. Even if your schedule is crazy chaotic, sometimes all it takes is just tweaking your schedule slightly to fit it in. Can you wake up 30 minutes earlier and fit it in the morning, maybe you get it in during your lunch break, or what about skipping Friday night happy hour and doing workout with your friend instead? Block schedule all your priorities, important meetings, and tasks. I swear this is so much more effective than just having a to do list. This way you can see at a glance where there are pockets of time where you can squeeze a workout in. Are you able to take 15 minutes out of lunch to go for a power walk? When you write out everything you have going on, you’ll be surprised to see where you can fit in a workout, even on the busiest days!
Tip #2: Get up earlier
This one may sound obvious, but waking up earlier is one of the easiest ways to fit in a sweat sesh on a very busy day. Getting that workout in before the hectic day starts means there will be nothing that comes up later that derails you from completing your workout. Plus, working out early sets the tone for the rest of the day. I notice myself more productive, less stressed, in a better mood, more focused, and energized… which is exactly what I need on a hectic day. Another amazing benefit to an am workout is that you’re more likely to make healthier choices throughout the day! That is HUGE especially for those of you who are looking to get healthy all around. This is probably the best way to start the day!
Tip #3: Fit in movement in at work
If you work at a desk all day, don’t let this hold you back from getting some movement in. Some healthy upgrades include sitting on a stability ball instead of a chair to strengthen that core, using a standup desk so you can transition from sit to stand throughout the day, keeping some resistance bands in your desk to use during short breaks, or having a mini elliptical under your desk to move those legs while you work. I actually have a fit desk which is an exercise bike with a desk attached and surprisingly, I get a lot of work done while pedaling. Depending on your work set up, you can choose which upgrade is ideal for you.
Some other clever ways to move more include getting up every hour (ideally every 45 minutes) to take a quick walk around the office or a walk to the restroom to get that blood flowing. I know if I sit too long, my butt gets numb. I truly enjoy getting up, breaking up the work day, giving my eyes and neck a rest from staring at a computer screen, and giving my brain a break from working. If you work at an office, opt to take the longest route to your destination throughout the day or instead of sending a message electronically, you can choose to walk to your colleague’s desk to give it to them.
Tip #4: Let the kids join in
Having kids doesn’t have to be an excuse to not workout. Sometimes all it takes is a little creativity. If your kiddos are young, pop them in the stroller and go for a power walk. The fresh air and Vitamin D are great for the kids and for you! You can find a hill for some incline, do walking lunges, or even stationary squats and side-kicks for extra glute burn. This is one of the easiest ways to get a workout in with young kids.
If you’re stuck at home with kiddos all day, it’s also great for your kids to watch you workout. I swear I got so excited when my little ones started to mimic me doing squats. They will do step ups and jumping jacks with me! Plus, tiring them out means they nap better too!
If you have kids who are older and have various sports practice or after school activities, can you maybe walk around the field for 20 minutes to break a sweat? Get creative and try to think of all the ways you can move your body between all the kids' activities. You’ll be amazed at what you can fit in.
Tip #5: Don’t just stand there
Let’s be real, there are many forced pauses on a day-to-day basis - from waiting in line at the grocery store to waiting in an elevator to waiting for dinner to cook. Anytime you find yourself just standing there, look at these as opportunities to fit in some movement in your busy day.
When you’re stuck standing in line at the market, do some calf raises. Who cares if people raise an eyebrow? Lol Next time you need to take the elevator, can you take the stairs instead? While you’re cooking dinner, can you do some push ups on your kitchen counter or some squats while at the stove? While you’re waiting for your veggies to roast in the oven, can you fit in a mini workout? Every little bit counts.
Tip #6: Get an Accountability Buddy
It’s so much easier to stay consistent with an accountability buddy. Not only is it motivating to have someone push you, but you’re less likely to quit if you know that someone else is counting on you. It’s also very helpful to share your struggles with someone who is probably experiencing the same thing. See if your partner, coworker, bff or gym buddy will join you on a fitness journey so you can hold each other accountable. Working with a health coach is another great way to get added accountability and work through what is holding you back from your goals. The take home message here is that you don’t have to do it alone.
Tip #7: Be realistic with your workout routine
A key thing when creating a new workout plan is making sure it’s realistic. Some of my clients have super hectic schedules. Instead of 7 workouts a week, why not start with 3 or 4? Rather than an hour workout, commit to a 30 minute workout. Pick something doable, so you feel confident. Once you get this down and are consistent, it actually builds even more confidence at working out regularly. Then reevaluate and adjust to fit in another workout day per week or bump up from 30 to 45 minutes. Going too hard out of the gate and then failing only leads to discouragement. Consistency is key and starting slow and steady is your best bet to success for the long run.
Tip #8: Have your workout gear ready
Have a workout bag packed with all your gym essentials ready to go at all times. This includes a change of workout clothes, socks, sneakers, snacks, towel, headphones, wipes, deodorant, etc. Keep this in your car or under your desk so you have it whenever you need it. This will prevent you from having an excuse of not having your workout gear or not having time. We are breaking down all the barriers standing in the way of you and your workout.
Tip #9: Nourish your body with the right fuel
Nutrition is a big piece of the puzzle when it comes to energy! And if you’re feeling low energy and hangry, chances are you’re not going to want to workout! Opt for foods that keep you satiated, energized, and sustained! Think unprocessed, fiber-rich carbohydrates, lean protein, and healthy fats. One of my favorite and easy go-to breakfast option is overnight oats with chia seeds, nut butter, and fresh berries. This is loaded with long lasting nutrients to keep you energized and sustained. Another great option is whole grain toast topped with avocado and an egg. When you nourish your body with a healthy balance of macros and fiber, you won’t be crashing!
Okay, you got this!!!
There you go! All the hacks to help you fit in a workout, even on the busiest days! No excuses over here! Don’t let the never ending to-do list stop you. You deserve this self care and remember that by doing this, you’ll probably even get more of your to-do list done because you’ll feel amazing and be more energized! I share these tips with you so you can feel empowered and get your movement in like a boss! Cheers to you feeling strong and healthy!
If you want more accountability and support so you can achieve all of your health and fitness goals, then click the button below to schedule a time to chat with me 1:1. I can help you strategize a plan so you can feel awesome and look great now!
Sending you all the fitness motivational vibes!!! If you found this useful, please share this with a friend!
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