Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

5 Fitness Hacks for a Busy Schedule 3 Strategies to Avoid Gaining Weight over Thanksgiving

Trending in Career Advice

1 10 Essential Career Change Questions To Ask Yourself This Year 2 10 Job Search Tools Every Jobseekers Need To Know About 3 10 Websites To Learn Something New In 30 Minutes A Day 4 50 Great People To Follow On LinkedIn, No Matter Your Industry 5 If You Have This Key Behavior, You’ll Be More Successful Than 90% Of People

Read Next

Advertising
Advertising
Advertising

Last Updated on February 15, 2019

How to Achieve Goals and Increase Your Chance of Success

How to Achieve Goals and Increase Your Chance of Success

Does it ever feel like the things you want to accomplish always end up on the back burner? If the answer to that question is “yes,” you’re not alone. Only about 33% of people consistently work toward their goals. In some cases, their goals may seem too lofty to accomplish, or else they aren’t sure how to make a plan for them.

If you don’t come up with concrete steps to take toward your goals, they’ll remain dreams. There’s nothing wrong with being a dreamer, but being able to turn your dreams into goals you can realize will help you lead a happier and more fulfilling life.

Luckily, you can realize almost any dream when you harness the right goal-setting methods.

In this article, I’ll show you how to achieve goals and get closer you success.

1. Break your dreams down into specific and measurable steps

We couldn’t talk about goal-setting without mentioning SMART goals.

SMART goals are specific, measurable, assignable, realistic, and time-related.

Specific and measurable steps are so important because if we don’t know what our target it, how can we ever hit it?

Take all those beautiful dreams you have for yourself and make them into things you can actually do. If you want to be an entrepreneur, for example, a step toward realizing your dream might be researching what you’ll need to start your business.

Find out more tips about utilizing SMART goals here:

How to Use SMART Goal to Become Highly Successful in Life

Advertising

2. Have at least one clearly defined goal for every interest and role in your life

It’s so easy to become complacent or stagnate. We often think that our careers are the only places where we need to set goals, but we aren’t only what we do.

To make the most of your life, take the approach that you’re always learning and growing in everything you do. Anything worth doing is worth doing well after all.

Set goals whether you’re sponsoring an activity for your child, taking up guitar lessons or trying to prove your worth at work.

You’ll notice that this approach forces you to constantly develop new skills. It can also be fulfilling to put more focus and value into all areas of your life— not just the ones related to our careers.

3. Align your goals with your life’s mission, purpose and passion

Take the opportunity to do some soul-searching. What is it that you want to do with this precious life of yours?

Anything that conflicts with your life’s purpose is bound to cause discontent. Staying in a bad relationship, doing a job that goes against your values, or maintaining the status quo just because it’s comfortable are not options for you.

Thinking about your goals in this way can help you eliminate things in your life that don’t serve you. This frees up mental space that you can use to do the things you care about the most.

Many of us struggle to find the time to work on our goals, but this strategy enables you to make more time.

4. Create goals that ignite your spirit and inspire you to take action

If you can’t be fired up about your goals from the start, they might not be good goals for you.

The road to success is often tough. You’re going to have times when you might feel tired or discouraged.

Advertising

You need to feel inspired enough that you’ll be able to overcome obstacles as you encounter them.

If what you’re doing motivates you to be the greatest version of yourself, you’ll be much more resilient.

5. Write down all your goals in specific, measurable detail

This is your road map for what success will look like. The more you define what you want the finished product to be, the greater the chance that you’ll reach that vision.

When you write down your goals, you’re creating a document that you can revisit to make sure you’re on track.

When you’re in the middle of trying to achieve a big goal, it can be hard to see what’s working for you. The things you write in this step will help you stay on-message as you take your goals out of your mind and into the real world.

Don’t just write down your goals and stash them away in a folder somewhere. Take the extra step to put them somewhere where you’ll see them.[1]

If you have too many goals to post on your desk, write a summary or choose one or two steps to work on for the day. Just seeing them will keep them in the front of your mind.

6. Commit to hitting each of your targets without exception

You wouldn’t have created the target if you didn’t think it was necessary. Hold yourself accountable for taking the steps to succeed.

You can always adapt your strategy or break your targets into smaller steps if you find that they aren’t attainable as you originally wrote them.

Hitting even the smallest target is cause for a celebration. It’s a step in the positive direction. Your success will make you crave more success.

Advertising

We often make excuses when we get tired or overwhelmed. Take away the option to make excuses. You will only be satisfied with the best effort from yourself.

7. Share your goals with others to motivate each other

There’s something so powerful about people sharing their goals and dreams with one another. Doing so gives voice to some part of us that could remain hidden (and therefore never be accomplished).

When other people know about your goals, they can cheer you on and hold you accountable. When people share their vision with you, you can do the same for them.

This strategy is particularly beneficial when you’re trying to develop healthy habits. Post about your workout on social media, or do a healthy eating challenge with your best friend. You’ll be less likely to slack when temptation arises, and you’ll probably encourage someone else to reach for their goals too.

8. Set a series of daily, weekly and long-term goals, complete with starting times and deadlines

Many goals never reach realization simply because the goal-setter doesn’t check their progress. People tend to forget what they set out to do, or their goal gets crowded out by other obligations.

Forcing yourself to revisit your goals at regular intervals breaks them into smaller steps and it reminds you to think about them.

Giving yourself regular deadlines for smaller tasks related to your goals also helps you reflect on your strategy. You’ll figure out what works for you, whether your timeline is realistic, and whether or not you need additional help to stay on track.

In addition, celebrating small wins helps you stay motivated. Here’s how:

How To Celebrate Small Wins To Achieve Big Goals

9. Take 10 minutes every day to imagine how great it will feel to achieve your goals

Visualization is such a powerful tool. Some of the most successful athletes, celebrities and business people take time each day to think about how success looks and feels for them.[2] Imagining that feeling of satisfaction can be a great motivator.

Advertising

When you do meet your goals, take some time to be grateful. Thank yourself for showing up and doing the work. Be grateful when the stars align properly to help you advance to the next step.

It’s not just getting to the destination of your goals that matters. How you take the journey is important too.

10. Take an action step toward reaching your goals every day

Your goals can easily get buried in the hustle and the bustle. Even the smallest step in the right direction is still moving you forward.

Keep chipping away at the work every day and before long, you’ll start to see those dreams come to life.

Maybe you didn’t start your business today but you designed the logo that’s going to go on your website and business cards. Doing that task well is going to help you so much in the long run.

Concrete actions day by day draw your dreams out of obscurity and into the realm of possibility.

The Bottom Line

Dreams can inspire and overwhelm us. By turning our dreams into goals that we can work toward, we increase our chances of success. Things that once seemed impossible are suddenly within reach.

It’s time to start turning your dreams into goals and your goals into realities. Change begins today.

More Resources About Setting & Achieving Goals

Featured photo credit: Andrew Neel via unsplash.com

Reference

Read Next