Make fitness a habit.
Welcome, good morning and happy Friday.
It’s been a long week and I’m exceptionally excited the weekend is here. I made it through what I knew was going to be a tough week at work, I get to see my son again (that’s 2 weekends in a row) to celebrate his birthday and I have a surprise date night with my husband on Saturday. He won’t even give me a hint except to tell me NOT to wear yoga pants. No yoga pants? It must be something fancy.
I bet we can all agree life is busy, right? And, sometimes we have to get creative with making sure fitness stays a priority and the workouts are done. One of the most common excuses for not working out and staying active is I don’t have time. Recent comments, here, on jillconyers [dot] com can attest to that.
Starting a fitness routine and workout plan is easy, right? It’s the day to day maintenance that is tough. According to American College of Sports Medicine, we need at least 150 minutes of moderate intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week.
That’s 150+ minutes a week plus, a job, you have to sleep and eat, family things, obligations, commitments and all the other general day to day things that make up our lives. The good news is making time for fitness is doable. There are ways you can make fitness a priority and a habit.
There are 10080 minutes in a week. How are you going to use them to make fitness an almost-daily habit?
Maybe I can help:
Put things in their place. Don’t waste time looking for things you use regularly. Keys are a perfect example. A basket, a hook, or bowl works great as a new home for your keys. You’ll know exactly where to find them every time you need them. No time wasted hunting for them. Try this with any other things you use on a regular basis, cell phone, glasses, etc.
Set out your stuff. I know it’s one of the most often recommended tips for making time for fitness, but it works. Who wants to wake up and look around for workout clothes when you’d rather be sleeping and motivation to not go back to bed is wavering.
Pen it in your calendar. Put your workouts on your calendar, in ink, not pencil. Make it permanent and treat it like you would a work appointment or doctor’s appointment.
Make a decision. Avoid analysis paralysis. Think about how much time is spent trying to make a decision. Set a time limit. Make a decision and move on.
[I’m not a TV watcher so this blows my mind] The average American watches 153 hours of TV every month at home. That’s 9,180 minutes. Every. Month.
Watch less TV. According to Neilsen’s Three Screen Report, Americans watch more TV than ever. 153 minutes watching TV is equal to 306 30-mintue workouts. Surely there is a show or 2 you can give up, right?
Stop multitasking. There was a time when multitasking was a strength. In fact, multitasking is something people pride themselves on. Doing too many things at once can mean no getting much done and very few things are done well. Use your to-do list. Set a priority and give it your full attention. You’ll accomplish more in less time.
Get up 30 minutes earlier. Simple, right? An extra half hour in the morning gives you time to workout or complete tasks that you might otherwise have to do in the afternoon or evening instead of working out.
Plan for your peaks. Everyone has relative high and low points during the day. Plan your workouts around your peak time of day. A time when energy is most abundant and motivation at it’s highest. If you’re trying to workout during your “low” time, you’re much more to not workout or not give 100%.
20 hours of Facebook! That’s the equivalent of 40 30-minute workouts.
Log off of Facebook (this goes for all other social media too). Bloomberg Business reports the average American spends 40 minutes a day checking their Facebook feeds. That’s 1200 minutes a month which calculates into 20 hours of Facebook time a month. 20 hours. That’s the equivalent of 40 30-minute workouts. Lets face it. Very few, if any, are willing to give up social media. Rest assured you don’t have to nix it all together to make time for fitness (and other things in life). Set a time limit. Consider 2 blocks of 45 minutes for social networks. Maybe one in the morning and one in the evening. Then, log off and spend the time working out (or doing other things).
Say “no” more often. It’s ok. Really. The next time someone asks you to do something you don’t want or need to do, politely say, “no.” This isn’t the best tip if, say, your boss is asking/telling you to do something, but there are those times when it’s ok to say no. This might be hard at first, but it gets easier and imagine the time this is going to free up.
What are your tried and true tips for making time for fitness? How many hours a month do you watch TV or log in on Facebook?
be the best version of YOU