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Wednesday, July 23, 2014

Too busy to exercise?

Today's post if for the person that says they are "too busy" to exercise. Read to the end and you will see 7 tips that WILL HELP you find a solution to that problem.

If course when you say that I don't have time that really isn't the truth. We all know that, right?

There are 24 hours is the day for each of us. We all have the time it's just the way that we prioritize it that is the issue. 

I know that sometimes work is pretty important. I get that. Bills need to be paid. Truth is that we MUST get out of the habit of allowing work and money to get in the way of our health.

If you health is important enough to you then you will make time. Truly you will.

Time making tip #1: Go to bed earlier and get up earlier. OK, you need to leave for work at 7am. Cool. Normally to make this happen you get up at 6am. Get up at 5:30am and do a 30 minute workout.

I'm sorry. Did I lose you there? I know this is pretty complex. Get you ass up. If you go to get at 11pm and get up at 6am then go to bed at 10:30pm and get up at 5:30am.

What do you do after 9pm? If your answer is "watch TV" well then there is an easy solution. Go to bed!

Time making tip #2: 3 words ~ pack a bag. You should have 3 sets of gym cloths. One bag is your car, one bag at work and one bag at home. Check one my first workout yesterday:

I did this 3 mile run in a park ON THE WAY HOME from teaching class. After my refreshing run I put a towel on my seat and drove home. 30 minutes out of my day. I made the time!

If you work a long day then I would suggest that you workout on the way home. Even if its a simple stop at a park for a run or a stop at the gym. Just do it.

Along with the gym bag idea is this: how about the mid-work break to workout? So check this out. I know everybody is different in job with beaks and lunches. Let's say you have an hour for lunch and two 15 minute breaks. Do 30 minutes for lunch and now you have an extra 30 minutes to workout! Change your clothes, run 5 minute down the street and then 5 minutes back, in an empty room do a 10 minute AMRAP of 15 squats, 10 sit-ups, 15 jumping jacks and 5 burpees...

Shower or towel off of whatever it is you need to do to get back to work.

There are lot's of ways to squeeze a workout in if you pack a bag.

Time making tip #3: Join a class that you pay for. The more $$$ the better! This way you see VALUE in what you sign up for. Paying $20 for a 6 week program shows there is no value in the program. Why bother? Paying $180 for a 6 week class at 6am will make you go! You don't want to waist that sort of money.

I would suggest they type of program where a training is going to harass you if you don't show up. A 6am kickboxing class or a 5:30pm Zumba class isn't going to do that for you. These classes are great, don't get me wrong, but if you are not paying extra then they aren't going to hold you accountable.

Time making tip #4: Be efficient in your workouts. If you haven't already read it then YOU NEED to go back and read THIS POST about how we waist time at the gym. (

If you think you need to be at the gym for more than 30 minutes at a time then you are mistaken.

Time making tip #5: Become goal orientated with you health. I would even go as far as saying that you should reward yourself! Some goals could be with fat loss or a weight lifted. Maybe you want to do a 5k or a marathon or a CrossFit competition. Find something to train for and train for it!

If you place more importance on working out then it is morel likely that you will do some of the actions listed above to get it done.

Time making tip #6: Schedule your workout time like an appointment. Quick. Look at your calendar on your phone or on your computer. Do you have your workout time on there? If you don't then you should.

Treat workout time like an appointment. Are you going to skip an appointment with a client because you were to tired? No. You show up anyway. Treat your workout time like that as well.

Block it off and let NOTHING else mess with your workout time!

Time making tip #7: Do something longer on the weekends. If you are pressed for time all week then do a long hike or a bike ride on Saturday and Sunday. Maybe go rock climbing or kayaking. Take advantage of having "time" and do something with it. If you have a day off are you really sitting in front of the TV watching football or laying in the sand.

These are decisions my friend. Do something active if you want be healthy. Watch football after you bike ride. Always workout fired then relax later!

I hope that if you try to use the excuse "I am to busy to workout" you understand that in most cases it is simply just an excuses. When you peel back the layers you will see that it really comes down to your priorities. If you can't find the time then clearly it's not important enough to you.

I don't mean to be harsh but it's the truth.

You need to workout. Figure out how to MAKE the time.

Do you want to know one of my secrets for getting my workouts done and staying focused throughout the day?

Spark! It's essential in our lives and MANY others. Stuff works. Plain and simple. There are 10 flavors now.

Here are the flavors that we have: Mandarin Orange, Mangostrawberry, Citrus, Cherry, Watermelon, Grape, Green Apple, Pomegranate, Fruit Punch and Pink Lemonade. 

If you haven't tried Spark then you should. Stuff is awesome. CLICK TO LEARN MORE. 

If you have any questions please give me a call. (352-989-6795) We love Spark!
If you got value from today's post please do us a solid and share it around. Share with the people that you think would benefit. You might change a life. Someone will thank you later! 

You your success!
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

1 comment:

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