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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 August 16, 2018

10 Huge Differences Between A Boss And A Leader

10 Huge Differences Between A Boss And A Leader

When you try to think of a leader at your place of work, you might think of your boss – you know, the supervisor in the tasteful office down the hall.

However, bosses are not the only leaders in the office, and not every boss has mastered the art of excellent leadership. Maybe the best leader you know is the co-worker sitting at the desk next to yours who is always willing to loan out her stapler and help you problem solve.

You see, a boss’ main priority is to efficiently cross items off of the corporate to-do list, while a true leader both completes tasks and works to empower and motivate the people he or she interacts with on a daily basis.

A leader is someone who works to improve things instead of focusing on the negatives. People acknowledge the authority of a boss, but people cherish a true leader.

Puzzled about what it takes to be a great leader? Let’s take a look at the difference between a boss and a leader, and why cultivating quality leadership skills is essential for people who really want to make a positive impact.

1. Leaders are compassionate human beings; bosses are cold.

It can be easy to equate professionalism with robot-like impersonal behavior. Many bosses stay holed up in their offices and barely ever interact with staff.

Even if your schedule is packed, you should always make time to reach out to the people around you. Remember that when you ask someone to share how they are feeling, you should be prepared to be vulnerable and open in your communication as well.

Does acting human at the office sound silly? It’s not.

A lack of compassion in the office leads to psychological turmoil, whereas positive connection leads to healthier staff.[1]

If people feel that you are being open, honest and compassionate with them, they will feel able to approach your office with what is on their minds, leading to a more productive and stress-free work environment.

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2. Leaders say “we”; bosses say “I”.

Practice developing a team-first mentality when thinking and speaking. In meetings, talk about trying to meet deadlines as a team instead of using accusatory “you” phrases. This makes it clear that you are a part of the team, too, and that you are willing to work hard and support your team members.

Let me explain:

A “we” mentality shifts the office dynamic from “trying to make the boss happy” to a spirit of teamwork, goal-setting, and accomplishment.

A “we” mentality allows for the accountability and community that is essential in the modern day workplace.

3. Leaders develop and invest in people; bosses use people.

Unfortunately, many office climates involve people using others to get what they want or to climb the corporate ladder. This is another example of the “me first” mentality that is so toxic in both office environments and personal relationships.

Instead of using others or focusing on your needs, think about how you can help other people grow.

Use your building blocks of compassion and team-mentality to stay attuned to the needs of others note the areas in which you can help them develop. A great leader wants to see his or her people flourish.

Make a list of ways you can invest in your team members to help them develop personally and professionally, and then take action!

4. Leaders respect people; bosses are fear-mongering.

Earning respect from everyone on your team will take time and commitment, but the rewards are worth every ounce of effort.

A boss who is a poor leader may try to control the office through fear and bully-like behavior. Employees who are petrified about their performance or who feel overwhelmed and stressed by unfair deadlines are probably working for a boss who uses a fear system instead of a respect system.

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What’s the bottom line?

Work to build respect among your team by treating everyone with fairness and kindness. Maintain a positive tone and stay reliable for those who approach you for help.

5. Leaders give credit where it’s due; bosses only take credits.

Looking for specific ways to gain respect from your colleagues and employees? There is no better place to start than with the simple act of giving credit where it is due.

Don’t be tempted to take credit for things you didn’t do, and always go above and beyond to generously acknowledge those who worked on a project and performed well.

You might be wondering how you can get started:

  • Begin by simply noticing which team member contributes what during your next project at work.
  • If possible, make mental notes. Remember that these notes should not be about ways in which team members are failing, but about ways in which they are excelling.
  • Depending on your leadership style, let people know how well they are doing either in private one-on-one meetings or in a group setting. Be honest and generous in your communication about a person’s performance.

6. Leaders see delegation as their best friend; bosses see it as an enemy.

If delegation is a leader’s best friend, then micromanagement is the enemy.

Delegation equates to trust and micromanagement equates to distrust. Nothing is more frustrating for an employee than feeling that his or her every movement is being critically observed.

Encourage trust in your office by delegating important tasks and acknowledging that your people are capable, smart individuals who can succeed!

Delegation is a great way to cash in on the positive benefits of a psychological phenomenon called a self-fulfilling prophecy. In a self-fulfilling prophecy, a person’s expectations of another person can cause the expectations to be fulfilled.[2]

In other words, if you truly believe that your team member can handle a project or task, he or she is more likely to deliver.

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Learn how to delegate in my other article:

How to Delegate Work (the Definitive Guide for Successful Leaders)

7. Leaders work hard; bosses let others do the work.

Delegation is not an excuse to get out of hard work. Instead of telling people to go accomplish the hardest work alone, make it clear that you are willing to pitch in and help with the hardest work of all when the need arises.

Here’s the deal:

Showing others that you work hard sets the tone for your whole team and will spur them on to greatness.

The next time you catch yourself telling someone to “go”, a.k.a accomplish a difficult task alone, change your phrasing to “let’s go”, showing that you are totally willing to help and support.

8. Leaders think long-term; bosses think short-term.

A leader who only utilizes short-term thinking is someone who cannot be prepared or organized for the future. Your colleagues or staff members need to know that they can trust you to have a handle on things not just this week, but next month or even next year.

Display your long-term thinking skills in group talks and meetings by sharing long-term hopes or concerns. Create plans for possible scenarios and be prepared for emergencies.

For example, if you know that you are losing someone on your team in a few months, be prepared to share a clear plan of how you and the remaining team members can best handle the change and workload until someone new is hired.

9. Leaders are like your colleagues; bosses are just bosses.

Another word for colleague is collaborator. Make sure your team knows that you are “one of them” and that you want to collaborate or work side by side.

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Not getting involved in the going ons of the office is a mistake because you will miss out on development and connection opportunities.

As our regular readers know, I love to remind people of the importance of building routines into each day. Create a routine that encourages you to leave your isolated office and collaborate with others. Spark healthy habits that benefit both you and your co-workers.

10. Leaders put people first; bosses put results first.

Bosses without crucial leadership training may focus on process and results instead of people. They may stick to a pre-set systems playbook even when employees voice new ideas or concerns.

Ignoring people’s opinions for the sake of company tradition like this is never truly beneficial to an organization.

Here’s what I mean by process over people:

Some organizations focus on proper structures or systems as their greatest assets instead of people. I believe that people lend real value to an organization, and that focusing on the development of people is a key ingredient for success in leadership.

Learning to be a leader is an ongoing adventure.

This list of differences makes it clear that, unlike an ordinary boss, a leader is able to be compassionate, inclusive, generous, and hard-working for the good of the team.

Instead of being a stereotypical scary or micromanaging-obsessed boss, a quality leader is able to establish an atmosphere of respect and collaboration.

Whether you are new to your work environment or a seasoned administrator, these leadership traits will help you get a jump start so that you can excel as a leader and positively impact the people around you.

For more inspiration and guidance, you can even start keeping tabs on some of the world’s top leadership experts. With an adventurous and positive attitude, anyone can learn good leadership.

Featured photo credit: Unsplash via unsplash.com

Reference

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