You do it all… work your full time biz, have your side hustle, take care of your family, run all the errands that need to be done, cook dinners AND STILL you try and find time to get that workout in! I know it can be tough but in a world today where everything is on super speed, sometimes we just need to give ourselves a little more credit, grab a cup of coffee and get ISH done!
Here are my 10 tips for the busy woman who manage to do it all and still make time for themselves!
- Do it in the morning: Nothing major has likely cropped up yet — hey, it’s only 7 a.m. Now is the time to get in that run or workout DVD. In fact, research suggests that women who work out in the morning stick with their programs more successfully than those who don’t. Not a morning person? Become one. (I know: It’s painful at first, but it’s worth it.) The fact of the matter is, the longer you wait in the day to get that workout in, the more excuses you will find to put it off!
- Work Multiple Muscle Groups at Once: When you only have 30-45 minutes to work out, you need to make the most of it. Doing compound movements — exercises that engage multiple muscles across multiple joints — is the most time efficient strength training technique. That means the focus of your strength training should be made of compound exercises like lunges, planes, bench presses, rows, and chin-ups — because they target multiple muscle groups at one time as opposed to isolation exercises like biceps curls, which involve just a single muscle group.
- Try the 20-minite rule: Tell yourself that you are going to workout for just 20 minutes. Dedicate your workout to HIIT training (high intensity interval training). This type of workout actually burns the most amount of calroesi because your body takes longer to return to its resting state. Bursts of intensity followed by a brief recovery period — gets results that are often just as good (if not better) than longer, slower-paced workouts. Try it: Warm up for a few minutes, sprint or walk on a steep incline for 30 seconds, then return to a slower pace for two or three minutes; repeat five or six times.
- Get a workout buddy: When you are setting a workout date with someone else you are more likely to keep that obligation and set time and actually get your workout in VS if you are just working out solo. So seek out a friend or a colleague as your exercise partner — someone you can’t blow off with a quick e-mail and a sorry excuse.
- Set an exercise date: This one is my favorite and I love to set workout dates with my friends! Instead of setting a dinner date or time to get together for coffee, why not set a date around an activity you both enjoy. One of my favorites is paddle boarding, or how about a yoga or spin class. Having an exercise date instead of cocktails once a week, and you could shave off a 14-pound weight gain over a year. WOWZA!! Yea, I’m thinking that barre class down the street is looking pretty good right now! 😉
- Use delays to your advantage: Stuck at the airport waiting for your flight? Get moving. Whenever I have some time before my flight, I make sure to stretch and get in some lunges, calf raises and squats! What about walking around the airport! You can easily rack up a mile or two walking from one end to the other and back again. If you’re at a place where you’re not too embarrassed to start doing a few dips and curls, try a mini circuit-training workout. This is great for lay overs as well as after a flight when your muscle are stiff from sitting in the same position for hours!
- Keep an eye on your workouts- literally: Once a week, right out your workout routine. I have a calendar of my workouts for the week and keep them on my fridge- right where I can see them! Writing your workouts in advance makes you more likely to stick with them! Another motivation trick is to get two jars. Put 5/6 jewels in one jar and as you finish you workout for the day move the jewels into the second jar. By the end of the week all the jewels should be in the second jar to show that you completed your workouts each day of the week!
- Rack up extra exercise each week: Little bursts of activity — like taking the stairs instead of the escalator, walking a couple of extra blocks at lunch or even parking your car further away from the entrance are all ways of getting extra steps and bursts of activity in each day!
- Focus on your major muscle groups: If you don’t have a lot of time, you’ll get more strength gains by focusing primarily on larger muscles. These body-weight moves target every trouble zone fast. Think squats, push-ups, lunges, and plank pose. Do them back-to-back as a circuit three or four times, without taking a break.
- Align Your Diet With Your Goals: The diet industry tries to trick us into thinking that the less we eat the more results we will see. Guess what—WRONG! If you eat too little you are sacrificing muscle gain. As long as you are eating a diet of healthy fats, proteins, and complex carbohydrates this will give your body plenty of energy and high-quality meals to help support and nurture more muscle building and repair. The most important ingredient in all of this? Patience. You got this. Just give it some time.
Let me know if these tips have helped you or if you have your own tips to share! Share this with your busy boss babes to help them get more out of their workouts and create more time in their day!