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5 Fitness Hacks for a Busy Schedule

5 Fitness Hacks for a Busy Schedule

When life gets busy, fitness always seems to be the first item dropped from our to-do list.

The holiday season is a perfect example. Between hangovers and massive family meals, it’s easy to forgo fitness, especially when 2017 is right around the corner and you can just start fresh then.

But if you’re serious about making fitness a part of your life, you need strategies that can help you fit exercise into your schedule no matter how busy life gets.

Below are five hacks for getting your fitness in, even when life gets crazy.

1. Make Your Workouts Ultra Efficient

You only need to work out three days a week for 45 minutes a day. Dedicate one day to each of the three compound lifts: squat, overhead press, and deadlift. This is the bare bones workout plan you need if you’re serious about fitness.

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If you’re used to mixing in cardio or doing additional marathon training on top of that, you can scale back to just these three workouts when life gets busy, and still maintain your gains.

If you think cardio is worthless, the three compound lifts are all you need.

2. Work Out in the Morning

I know, I hate myself for even suggesting that we should all wake up early, but this is the one productivity hack that will absolutely change your life.

When you work out first thing in the morning, you eliminate the possibility that life will get in the way. Our lives are filled with unexpected traffic jams, last-minute drinks with friends, family members coming into town, and hundreds of other forces conspiring to keep us from exercising.

Working out in the morning lets you enjoy the day without fitness hanging over your head. If you accomplish nothing else the entire day, you can sleep easy knowing that at least you’ve worked out.

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3. Work Out on Sunday to Jump Start Your Week

Here’s another pro tip that’s not going to be wildly popular but is guaranteed to make a huge difference:

Start your workout routine on Sunday by tackling your least favorite compound lift.

I dread squat day, which explains why I didn’t squat until recently in my fitness journey. So for me, nothing provides a greater sense of accomplishment than starting off my Monday mornings knowing that I’ve already gotten my least favorite lift done for that week.

Gone are the Sunday night blues and the Monday morning scramble of trying to work out and make it to work on time. Don’t give Mondays a reason to suck more than they already do. Tackle your toughest lift on Sunday — the rest of your week will thank you for it.

4. Front-load or Back-load Your Workouts

I always advocate for rest days between compound lifts because they’re so taxing on your central nervous system, but you can move your workout days around if you’re really busy.

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For example, if you’re going on vacation in the middle of the week and doubt you’ll get to work out once you leave, it’s OK to stack your three lifts on Sunday, Monday, and Tuesday before you go. Three workouts in three days, while not ideal, is better than zero workouts in seven days.

If you aren’t in a bind with your schedule, always shoot for 48 hours between lifts so your body can recover and come back ready to attack the next workout at full strength.

5. Build A Home Gym For Cheap Using Holiday Deals

To help fit exercise into my busy schedule, I work out at home. If you’re like me and your wife generously gives you a spare room to set up a home gym (no small sacrifice in Hong Kong), take advantage of some of those holiday deals to buy yourself a squat rack for cheap. For a couple hundred bucks, you can get a new one delivered to your door.

Working out at home saves you from having to drive to the gym, get changed, work out, shower, and drive back home to change before going to work. You know, all those reasons you use to justify not working out.

All sorts of fitness equipment can be found for cheap around the holidays, but since we’re just worrying about the three compound lifts, your priority can be on a squat rack.

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Make Fitness A Lifestyle Change, Not A Time-Suck

Most people who put down “go to the gym more” as a New Year’s resolution spend the first two weeks of January hitting the gym every day. At some point, they get burnt out. They want their life back, and so they give up on fitness.

If you make fitness into this all-consuming activity that directly conflicts with the rest of your life, you’re going to fail. This is why all of the hacks I listed above center around one idea:

Fitness should fit seamlessly into your life.

By keeping your workouts as minimal as possible and figuring out schedules you can actually keep long-term, fitness will just become a part of your life—not an obstruction.

You might still have a busy schedule, but you’ll be in the best shape of your life.

Featured photo credit: Fitness and Health Matters via fitnessandhealthmatters.com

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Last Updated on September 23, 2020

Do What You Love and Love What You Do to Achieve More

Do What You Love and Love What You Do to Achieve More

Are you waking up each day looking for that perfect thing, activity, or job that will make your life work? Or, maybe you are looking for that perfect relationship. Once you “get” this new thing that will allow you to do what you love, you are sure that you will be happy forever.

In reality, life doesn’t work like that, and we would probably get bored if it did. There is likely no one thing, experience, or activity that will keep you feeling passionate and engaged all the time. What’s important is staying connected to what you love and continuing to grow in the process.

Here, we’ll talk about how to get started doing what you love and achieving more in life through the motivation it brings. Doing this doesn’t have to take a long time; it just takes determination and energy.

Most People Already Know Their Passion

So many people walk around in life “looking for” their passion. They look for it as if true passion is some mysterious thing that is difficult to find and runs away once you find it. However, the problem is rarely lack of passion.

Most of us already know what we love to do. We know what excites us, even if we haven’t done it for years. Instead, we focus on what we think we “must” do.

For example, maybe you love building model cars or painting pet portraits. Yet, each day you work a completely unrelated job and make no time for the activity you already know you love. The truth is you probably don’t need to find your passion; you just need to start doing what you already know you’re passionate about[1].

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No Activity Is Exciting All the Time

Even people who are living their dream lifestyle or working their dream job don’t love it all the time. Every job or lifestyle has parts of it that we won’t like.

Let’s say your dream is to become an actress, and you succeed. You may not enjoy the process of auditioning and facing rejection. You may experience moments of boredom when you practice your lines over and over again. But the overall experience is totally worth it.

Most of life is like that. Don’t set yourself up for disappointment by demanding that life be perfect all the time. If things were perfect and easy, you would ultimately stop learning and growing, and life would begin to lack even more meaning in that case.

Be grateful for both the good and bad moments as they are both entirely necessary if you genuinely want to do what you love and love what you do.

Doing What You Love May Not Be Easy

Living a life you love is unlikely to be easy. If it was, you would not grow very much as a person. And, if you think about a great book or movie, the growth of the main character is what matters most.

What if the challenges you meet along your path to living a life you love were designed to make you grow as a person? You may actually start looking forward to challenges instead of dreading them. An easy life hardly ever makes a compelling story.

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If you struggle to overcome challenges, try writing them down each time you encounter one. Then, write down three ways you could tackle it. Try one, and if it doesn’t work, try another. This way, you’ll learn what does and doesn’t work for you.

How to Do What You Love

There are many small steps you can take to ensure you are making time to do the things you love. Start with these, and you’ll likely find that you’re already on the right track.

1. Choose Your Priorities Wisely

Many people claim they want to do something, yet they don’t do it. The truth is they might not really want to do it in the first place[2].

We all end up following through on what matters most to us. We make decisions moment by moment about what we need to focus on. What we choose to do is what we deem most important in our lives.

If there is something you claim you want to do but you don’t do it, try asking yourself how much you really want it or where it’s currently placed on priority list. Are there other things you want more?

Be honest with yourself: what you currently do each day is a reflection of your priorities. Recognize that you can change your priorities at any time.

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Make a list of your priorities. Really take the time to think this through. Then, ask yourself if what you are doing each day reflects them. For example, if you believe your top priority is spending more time with your family, but you consistently take on extra hours at work, you’re not really prioritizing things in the way you think you are.

If this is happening, it’s time to make a change.

2. Do One Small Thing Each Day

As stated above, doing what you love doesn’t have to mean finding that perfect job that makes you want to jump out of bed in the morning. If you want to do what you love, start with one small thing each day.

Maybe you love reading a good book. Take ten minutes before bed to read.

Maybe you love swimming. Get a membership at the local YMCA, and go there for thirty minutes after work each day.

Dedicating even a short amount of time to something that brings you joy each day will improve your life overall. You may find that, over time, a career path related to what you love to do pops up. After doing the thing you love each day, you’ll be more than prepared to take it on when the opportunity arises.

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If you need help making time for your passions, check out this article to get started.

3. Prepare to Make Sacrifices

If you are an exceptionally busy person (aren’t we all?), you may have to make sacrifices in order to make space for the things you are passionate about. Maybe you take on less extra hours at the office or take thirty minutes away from another hobby in order to develop another that you enjoy.

Looking at your priority list will help you decide what can get put on the back burner and what can’t. Remember, do this thinking about what will help you feel good about how you’re spending your time. 

For example, if you love writing but rarely make time for it, consider getting up 30 minutes earlier than normal. Or instead of browsing your phone for 30 minutes before bed, you can write instead. There is always a way to find time for what you love.

Final Thoughts

If you love what you do, each day becomes a joyful adventure. If you don’t love what you are doing, life feels like a chore. The best way to achieve success is to design a life you love and live it every day.

Remember, doing something you love doesn’t have to include big gestures or time-consuming projects. Start small and grow from there.

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Featured photo credit: William Recinos via unsplash.com

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