For us ladies, it’s always hard to find the time to fit a good workout into our busy schedules. With work and kids, we forget to, or just don’t have the energy to burn off those few extra weekend calories.
So to help you all, these are my tips and tricks for fitting exercise into your daily routine.
1. Workout in the morning
I know it might sound tough, waking up an hour or two early each morning before work or school, and not having enough time to dress and do your makeup and just feel clean - I felt the exact same way about it at first, but trust me. Exercising in the morning is worth it!
Whether it’s getting in that quick gym session, or finding time for that early run, morning exercise has its benefits. For me, I feel refreshed, healthy and energised for the rest of the day if I’m able to squeeze in a session of morning cardio. And it’s not just me that feels this way, it could be you too.
Experts have proven that a bout of exercise increases your focus on the next activity, because your body is stimulated, making you more alert for the rest of the day. This benefits early risers, meaning that those long hours in the office or at school will be far less gruesome.
And it’s not just the extra pump of energy that’s so great about exercising during the A.M. Clearly there’s a trade-off between the amount of time you spend in the gym and the amount of time you can spend at home, or with friends, or doing whatever it is you want to do. Working out in the morning may make those horrid work days just that little bit longer, but spending that extra rise and shine time in the gym is better than in the evening. Just think about it. You won’t have to find the energy to train after a tiresome work day, no more waiting for equipment and navigating through a crowded gym environment, and then you finally get home and have to shower, cook, eat and clean. It doesn’t leave a lot of time left now does it. So, if you really did the A.M versus P.M workout comparison and came to the same conclusion as I did, just imagine all the things you could be doing in that freed up time if you worked out in the morning.
But if you’re still not satisfied, and adamant that those early morning starts just aren’t for you. Then don’t worry, here are a few little tips, as well as my very own lunch time training schedule, to squeeze some training and healthy eating into your beloved lunch hour.
They say that some exercise is better than no exercise, and in many ways its true. Exercise is a great way to feel healthy and clear your head, and a 20-minute walk on your work break could be the exercise cleanse you need. It’s not a high intensity cardio session, nor is it a gruesome session of legs, but fitting any form of exercise into your daily routine can make a strong foundation for your future fitness ambitions.
3. Circuit Session
With every exercise magazine or article we’ve read, we’ve all come across those notoriously famous 10 to 15 minute fat blasting workouts. And no matter how gruesome they sound, and how often we talk ourselves out of doing them, with little time on your hands they might be your best option. If you have a gym at the office, or one in walking distance, or even a park that’s nearby you can create and personalise your very own circuit session during your lunch hour. You can do Push-ups, sit-ups, Jumping Jacks, or even a small sprint session all at a high intensity with low rest periods. And the best thing about it, is that you’ll still have plenty of time to shower, get changed, reapply makeup, as well as eating too.
4. Lunch Break Session
The holy ‘Lunch Hour’ is your employer’s gift from god, to you – It is their hour of mercy and for you, it is your daily saviour. Getting out of that claustrophobic cubicle to indulge in a succulent and mouth-watering meal is the shining light of a miserable work day. On Monday, this hour is particularly important! But if getting fit is the goal, and early mornings aren’t an option – then this may be your sacrifice.
A friend of mine recently told me how she manages to squeeze her workouts into her workout, so here it is.
I know it sounds silly, but the first thing she told me was that she practiced getting changed into her gym clothes, so she could do it in less than 5 minutes. And with 60 minutes in a lunch hour, every minute counts. She could get showered, redressed with makeup and hair done in 15 mins flat. So, what’s left is 25 minutes of cardio and 15 minutes for weights.
If it was me, I’d wear clothes that were easy to get in and out of and wouldn't wrinkle in a locker, and only bring a set of the makeup essentials; cover-up, blush, mascara, to keep in my gym bag and use a makeup wipe to take everything off before my workout. Also, in my gym bag id also bring deodorant, shampoo and conditioner, as well as a little sachet of lavender to hang with my work clothes so they wouldn't smell like the locker.
What's in her gym bag: gym clothes, extra underwear, baby wipes, towel, deodorant, face wash, travel makeup bag, running shoes, socks, fragrance mist, shower gel, dry shampoo, lotion, and headphones
5. Meal Prep
They say abs are made in the kitchen, and that they key to your dream body is to eat clean and the results will follow, with exercise included of course. But as we all know, cooking a tasty meal, that is also healthy, takes time and effort. So in order to free up some of that time of yours for those longer workouts or to spend more time doing the things that you love – Cook for 2 or 3 days in advance.