Pressed on time? Try this full body at home workout. You will need a set of dumbbells and a yoga mat. This minimal equipment workout is only 12 minutes. It can be done one time through as a quick workout. Or repeated multiple times. Follow along in real time for a quick full body workout.Read More
Life is hectic. Trying to fit in workouts amongst the craziness of Mom life can feel impossible. As a business owner and Mom life is non stop. Here are my 4 tips to find more time to workout this week. This is a question that constantly comes up. We are all trying to pin down the correct answer, when in reality it’s up to you.
Should you workout in the morning or the evening?
The truth is, it’s 100% up to you and your schedule. You should schedule your workouts whenever you have the most time and energy. If you find you are too tired after a long day of work, the morning may be the best option. If you leave the house at the crack of dawn and are wincing at the idea of an earlier wake up, get it done before dinner. If you have the most free time on the weekend, schedule them then.
If you have zero time in you week it may be time to give yourself a life audit. List out your schedule for the week hour by hour. Write out every task you do from taking the kids to school, work ect. Now go through and find the chunks of time that are empty. Find the time being wasted (ahem - IG ahem -Facebook ahem Netflix). Prioritize and schedule your workouts during the gaps.
What’s the bare minimum that you can commit to each week. Is it 2-3 workouts? Something is better than nothing. Don’t stress what you can’t do, and focus on what you can do. Commit to doing at least 2-3 workouts per week, every week.
SHORT & SWEET:
The 1 hour workout myth can go away, k thanks. You can get an extremely effective workout in under 35 minutes. If you only have a short amount of time opt for a HIIT or Tabata style workout. Or do moves that hit multiple muscle groups at the same time. Don’t skip your workout just because you are short on time. Try this quick full body real time workout. You will need a set of resistance bands and dumbbells to complete this workout.
Part 1: Place band above your knees 3x Crab Walk (4 steps one way and 4 steps back) 3x Monster Walk (10 forward, 10 back) 30 secs Standing Abductions 30 secs Banded Cha Chas 30 secs Glute Bridge with Weight on Lap 3x10 Kick Backs X3 This full circuit will be repeated 3 times / Rest between rounds
Part 2: Heavy & Light Set Of Dumbells Heavy Dumbbells: 10 Deadlifts Light Dumbbells: 10 Squat Press Superset: 20 Reps High Knees X3 This full circuit will be repeated 3 times / Rest between rounds
Part 3: 10 Bicep Curl to Press 10 Delt Raises 10 Goblet Squats 30 Butt Kicks x3
If you find you have more free time on the weekends or in the evening, schedule workouts then. Just because the fitness world is Monday and morning obsessed, doesn’t mean you have to be. Schedule you workouts whenever it works for you and your schedule.
Losing 65 pounds and maintaining a healthy weight didn’t go without planning and preparation.
I prepped my meals and planned my workouts in advanced. Without some structure I don’t think I would have been able to achieve my transformation. Now as a six figure business owner, wife, mother and fitness influencer life is “busy”. In my business planning is everything. I schedule when workouts are filmed, edited and uploaded.
Client calls and meetings are booked in advanced. Without my schedule I would lose my shit.
My advice—Schedule your workouts when you have the most time and energy to get them done. There is no requirement to workout in the morning Monday through Friday. If a few weekday evenings and a weekend workout is best for your schedule, put it in your calendar. Your workouts should be schedule like important meetings with your boss, you are the boss. Bosses don’t cancel.
Planning is also my #1 tool when it comes to healthy eating. A few times per week I plan, prep and pack my meals to have on hand as the week goes on. Healthy eating doesn’t have to be bland or boring. It will however require some planning. If you work full time out of your home, having meals packed is essential to staying on track. If you are at home, making healthy meals accessible is still important. Sit down and plan out the meals you will need both in and out of you home, then shop accordingly.
HOW I PLAN
Siri + Google calendar are tools I use daily to keep track of the important details of my lifestyle and business planning. Each appointment or reminder that comes up through the day is put directly in to my google calendar. These digital tools allow me to track things that would either be: 1. written in a bulky planner, 2. forgotten, 3. or would overwhelm me trying to organize and remember.
“Siri, remind me to call____”
“Siri add a meeting with_____ at 9am on Thursday.”
Siri is my personal assistant. I joke that if I don’t add it to my calendar it doesn’t exist. But really in the day and age, my digital calendar is my life.
My Google Calendar is also integrated with my phone call booking system Acuity. Any time a client needs to book a call they are able to do so in this system, (without me having to check my availability.) I check my Google calendar daily to see what calls, appointments and events are on my schedule.
My personal journal, planner and bullet journal are tools I consider my “ride or dies.” These tools are where I dump daily to-do lists. They are also the space where I build and cultivate my programs. I have used a journal almost daily since the third grade and they will always have a special place for me. I find writing out ideas on paper to be so powerful. It’s too easy to become distracted by notifications and apps on a computer or phone. When I want to concentrate and formulate ideas it happens with pen and paper.
So what is a bullet journal?
Bullet journaling created by Ryder Carroll, a New York-based designer, set out to tackle this head on from his notebook. In the early 2000’s, Ryder developed the Bullet Journal, an analog system designed to be a to-do list, diary, notebook, and sketchbook. My favorite aspect is the ability to organize your entries with the index.
1. Rapid logging – a system of taking notes very quickly using page numbers, titles, and different bullet icons to distinguish steps you have taken with tasks.
2. Modules – allow you to organize the notes you are taking in different ways. There is a page at the beginning where you add the titles for all your entries so you can very quickly refer to them later.
3. Monthly log – a calendar and monthly task list.
4. Migration – transferring over only the most relevant pieces from one week or month to the next.
Takeaway: You can reduce the amount of things you have to do by transferring things by hand. If a task isn’t worth the time to rewrite it, it’s probably not important. Spend time with things that are important and be mindful of how you spend your time. Do you, Bullet journaling is about creating systems that work for you, to organize then things that are important.