Online Fitness Coaching: Finding Time to Work Out and Eat Well
Posted Jan 21 2012 12:11am
Obstacle #1 “I don’t have time to work out or cook healthy meals.”
This obstacle to healthy living is one we all struggle with at times. Here are 10 tips to overcome it.
1. The surgeon general recommends adults get 60 minutes of exercise a day. This 60 minutes doesn’t have to happen all at once. You can get some exercise in when you are working (waiting) on something else. I have a friend who sneaks some push-ups or sit-ups into her schedule every time she makes her hubby some popcorn.
2. Break your workout into smaller bites. Today’s workout for me included a 20 minute brisk walk early in the morning. After work I did 30 minutes of Zumba and 10 minutes of Yoga. There are workout programs like Ten Minute Trainer that break things into smaller chunks for you.
3. Schedule workouts when you have less distractions in your day. For some people that is early in the morning. I get home earlier than everyone else in the family so I get it done before they get home for the evening.
4. Multi-task your workout. Check e-mail on your Smart Phone while you are on the treadmill. Have to watch the kids? Run and play with them instead of just watching. Make those phone calls on your list while you are taking a brisk walk. When my youngest daughter was little she loved to play “Hunchback of Notre Dame” This game amounted to me carrying her up the steps to our deck, holding her in the air and yelling, “Sanctuary!” We played until I couldn’t lift her up anymore. If you think that wasn’t a workout you are wrong. I was exhausted after that game.
5. Remember that “functional workouts” can be part of your 60 minutes too. Right now we are doing a lot of snow shovelling where I live. It’s definitely a workout. Other things that would qualify are yardwork, housecleaning, moving boxes, barn work, gardening and many, many others.
1. Cook a healthy dish for dinner. Make enough so you can pack it up in some Tupperware and take it for lunch the next day. Now you have two healthy meals instead of one.
2. Make healthy recipes on the weekends when you are less pressed for time. Store them and freeze them. Simply thaw and heat throughout the week.
3. Buy presliced fruits and veggies that you can snack on instead of junk.
4. Check the internet for healthy recipes that are quick and easy. Google “easy healthy recipes” and see what you find. One of my favorites that I just featured is The Picky Eater .
5. Breakfast is the meal when I am most rushed and it truly is the most important meal of the day. What about a protein shake for breakfast? My favorite kind is Shakeology . It’s easy and quick to make and I can drink it on the way to work (major time saver). It’s full of protein, vitamins, minerals, antioxidants and “superfoods”.