It’s almost the new year, and we all know what that means: time to reinvent and commit to new goals. Typically those include health and happiness. What we also know is that too often those New Year’s resolutions only last a short while – with all of our good intentions getting pushed aside once “real life” kicks in. I’m here to help you with one common pitfall: time management. If there’s any reason to stop working toward your fitness goals, time should not be one of them. Here are five time-saving fitness tips to help you stay on track this year.
Time Saving Fitness Tips
Tip #1: Schedule Your Workouts
You wouldn’t cancel a meeting with your boss just because you’re too tired to go, right? You aren’t going to skip your dentist appointment because you’d rather watch a movie (ok, maybe you would). The point is that scheduling an appointment with yourself – for your HEALTH – is a good way to make sure your workout happens.
Pick a time that works best for you. Maybe it’s first thing in the morning, during your lunch, or stopping at the gym on your way home. No matter when it is, make your daily meeting non-negotiable. Don’t cancel on yourself. By scheduling your workouts and sticking to them, you are less likely to argue yourself out of getting it done.
Tip #2: Aim For Just 20 Minutes
Here’s a fun fact for you: you don’t need to spend hours at the gym to get good results. Just because you don’t have 60+ minutes to hit up spin class doesn’t mean you shouldn’t go spend 20 minutes on a bike. Maybe that hot yoga class just doesn’t fit into your schedule. That’s ok! You can do a LOT in just 20 minutes at the gym. For someone with a 30 minute window, that’s 5 minutes to change/prep, then 20 minutes to workout, and 5 minutes to clean up. Even if you only have 15 minutes, you can get your heart rate up and break a sweat. Do what you can, when you can.
Tip #3: Do Compound Exercises
Compound exercises give you the biggest bang for your buck, exercise-wise. You use big muscle groups all together, burning more calories and using your time efficiently. Squat presses, lunges with bicep curls, pushups with a renegade row, and planks are all moves that use lots of muscles in your body. These types of movements are much more effective than small, isolated movements like tricep kickbacks or crunches. Do these compound movements in a circuit format with little recovery time between each set for maximum use of your time. Try my full body strength workout HERE.
Tip #4: Keep a Bag Handy
If you prefer to workout at the gym instead of at home, make sure to keep a bag packed at all times – preferably in your car. So many well-meaning people plan to go to the gym, only to realize they forgot to pack socks/shoes/sports bra/deodorant. (I’m looking at you, Megan and Arleen.) Keep your gym clothes, shoes, deodorant, hair tie, dry shampoo, yoga mat, whatever you need in your trunk or by the door so you are sure to be prepared at all times.
Tip #5: Stock Up on Portable Protein and Snacks
Your workouts will be much more effective if you have a good carb-loaded snack before ramping up your heart rate. My typical snack is a banana because it fills my tummy and gives me a healthy burst of energy. Apples, almonds, or even a snack bar can give you the fuel you need to power through a quick workout. After your muscles are spent, make sure to repair them with a protein source. Skip the chalky shakes and grab a bottle of 1Shot Protein instead.
1Shot Protein is the perfect post-workout solution because it provides 24g of protein (more than some other protein powders and drinks). It also has 0g sugar, is gluten-free and lactose-free, and is just 3 oz. for on-the-go convenience. It is more convenient than a protein shake, with no powder to measure, no blender to wash, no smelly shaker cups left in your hot car for a week by your husband…
Not only does it support lean muscle mass and post-exercise recovery and repair, but 1Shot Protein can also help with weight management and supports healthy skin, hair, nails, and joints. And the flavors taste good! Both were approved by my super picky husband with the palate of a 4-year old. Toss a bottle or two in your gym bag so you always have one on hand for quick refueling as you walk out of the gym – how’s that for a life hack?!
2018 is almost here. It’s a new year, and a new you. How are you going to “life hack” your New Year’s resolutions this year? Which of these time saving fitness tips will you follow?