Do you often feel split when trying to juggle relationships, family, work, and hobbies? Most of us probably share the sentiment that it is hard to incorporate fitness into the balance of our daily routines. As we become busy, stressed out, and possibly sleep-deprived within our seemingly chaotic lives, the thought of making fitness a priority can be tough. Since I have been involved at Show Up Fitness I have learned a few “tips” that have showed me how to easily embed fitness into every day life. I make it a point daily to encourage those around me to experiment with these ideas. If you are struggling with this as well, here are some guidelines that may help in your pursuit of a healthy lifestyle.
Tip #1: Figure out what you enjoy!
Exercise is a lot more enjoyable when you are doing something that you like to do. Go on a walk, play a sport or ride a bike and see how it feels. For those who enjoy going to the gym, make it a goal to push outside of your comfort zone and achieve personal records with heavy lifts and work on perfecting the major movement patterns. Have fun, experiment, create new habits and teach your body how to enjoy movement on a consistent basis. This can be a HUGE component in making us healthier and happier people.
Tip #2: Utilize the time that you have!
As a personal trainer I have short gaps in between clients that can correlate to breaks/gaps between meetings and emails for those who have an office job. These gaps in time are an opportunity to incorporate some kind of movement such as mobility or body weight exercises (ex: squats/ push ups etc.). The more we can do this when we have a few minutes to spare, the more our bodies will appreciate it. Learn to accumulate small gains throughout the day when time is limited and you will be further ahead in reaching your fitness goals. We all also have an opportunity to go to bed and wake up earlier to exercise. This can be uncomfortable at times but it will always make us feel better when we complete out a workout at the beginning of the day.
Tip #3: Improve your NEAT!
Are you willing to exercise but not wanting to go to the gym everyday? There are other options that can help us reach our life and fitness goals. The acronym “NEAT” stands for Non-Exercise Activity Thermogenesis; this can be a great way to burn extra calories by incorporating general movement and activity throughout the week. We can take the stairs instead of using an elevator and we can use active transportation like walking or biking to work and on errands. Drinking plenty of water will keep you hydrated as well as give you an excuse to get up and walk to the bathroom (take the long route for more steps!). Another thing that is becoming more popular is having “walk meetings.” Instead of sitting at a table, go on a walk with your coworker around the building to brainstorm and collaborate ideas.
Tip #4: Capitalize on different training strategies!
“LISS,” or Low Intensity Steady State training, involves light cardio workouts that last between 30-60 minutes and can include power walking, jogging, swimming or using the elliptical machine. This type of exercise can help promote fat loss, increase blood flow, and improve endurance. If this becomes monotonous, you can do more strenuous cardio exercise sessions that will strengthen your heart, improve brain activity and lungs function, regulate depression, reduce stress and deliver oxygen to the muscles more effectively. And of course, strength training is a must. In order for us to create longevity in our lives we must incorporate a structured program that involves lifting heavy weights to help strengthen our ligaments and tendons, improve muscle endurance, build strong bones and add lean muscle mass to our physique.
Life presents a wonderful opportunity to collaborate living and fitness instead of keeping them separate. Lets make this journey fun and something we can enjoy! A few recommendations that I have is to wake up earlier, even if it is 10-15 minutes so you can do a full body movement routine to start your day.
Try and “win the week” by exercising for 45-60 minutes four times a week (2 strength workouts and 2 cardio workouts). Write down your goals and personal records so you can keep track and try to outperform yourself the next time you try. Prep meals ahead of time, and track your daily food and hydration intake. SHOW UP consistently; remember it takes thirty days to create a new habit and ninety days to create a new LIFESTYLE. If you have any questions please don't hesitate to DM, text or email me.