Uh oh.  The week’s schedule has just gone sideways.  How can you stay on track when you’re busy?

I lost weight and transformed my health during a crazy period working 50-60 hours a week – while going through menopause.

And I know women who were busier who did it too.

Honestly – every woman I know has weeks that are nuts.  A busy woman who stays consistent (not perfect) long enough will reach her goal.

But you have to have a plan for how to handle those crazy weeks.  Otherwise, it’s too easy to quit.

Here are 10 tips for how for how to survive those busy weeks…

Emergency Food Plan Tips

During a normal food prep weekend, cook up double batches of protein.  Freeze half.  By following this strategy, I would have several weeks’ worth of cooked protein ready to thaw when those crazy busy weekends rolled around.

Stock up on a few extra bags of mixed frozen vegetables.  Not optimal, I know.  Fresh produce tastes better.  But a meal of frozen vegetables with a lean protein is a better choice to stay on track than fast food or a pizza.

Use your instant pot and/or slow cooker.  Dump in chicken or a roast, turn it on, and walk away.  Don’t look for a recipe.  Don’t make it complicated – just drop food in there and let it do your prep for you.

Buy food that is already cooked.  Bagged salads, cooked chicken or turkey, frozen fish fillets you can steam in the microwave, etc.

Use a meal prep service for your meals.  Not a budget-friendly option, but it’s the next best thing to having a personal chef.  Your family can eat what they like and you’ll have your pre-prepped meal.

Eat for function.  I’ve been known to eat chicken and vegetables for breakfast during really busy weeks!  Boring?  Weird?  Yeah, but solid nutrition with minimal prep.

Emergency Workout Plan Tips


The biggest risk here is that skipping workouts makes it harder to get started again.  If you can, it’s better to adjust your workout plan instead of putting it on the back burner.

If you can keep your regular schedule but want to get out of the gym faster, don’t do your whole workout.  Do the movements that work your big muscle groups – back, chest, legs.  Don’t worry about your shoulders, arms, or calves.  Smaller muscle groups are worked when you do the big movements.

If you can’t keep your regular schedule, switch to 2 whole body workouts this week.  Again, just the big movements.  This will be enough to keep you from losing your strength during a busy week.

If you can’t get to the gym at all, do 2 bodyweight workouts at home, at your kid’s practice, wherever… 


  • bodyweight squats or lunges  (If they seem too easy, use slow reps.  You’ll feel that.)
  • incline push ups
  • bent over 1-arm rows with a gallon of milk or water.
  • Be creative.  Use what you have.  With good mind-muscle connection, you can get a good workout this way.

The MOST important tip I have for you is to be flexible and avoid an “all or nothing” mindset.  No one who has reach their fitness goals had a smooth ride for the entire time it took for them to get there.

No one can run a perfect program for as long as it takes to change your body.

The secret sauce is CONSISTENCY. 

A bad few days with food won’t matter in a couple of months.  Adjusting your workout schedule temporarily will keep what you’ve built.

Come hang out with us in one (or both) of our Facebook communities to get inspired, learn, and be supported by like-minded busy adults!

Lifting My Spirits League of Lifters

We love to lift!  Most members are women in our 40’s, 50’s and 60’s.  Science-based info, support, and encouragement.  All levels welcome from beginners to competitors in all lifting sports.

Lifting My Spirits Healthy Eating Community

We are into flexiblility and sustainability!  We talk a lot about science and eating for results.  No food shaming here!

Hi!  I’m Tammy!  I was a busy, stressed, and unhealthy teacher until I decided to take control of my health.  I did not become an athlete until I was in my 50’s.

I earned personal training and fitness nutrition certifications, then retired from teaching to dedicate my work life to fitness education for other busy women over 40. 

My results are obviously not typical because most people don’t train to compete as a bodybuilder. 

But I believe everyone can make positive changes with healthy habits!   Each of us has a unique combination of strengths and challenges that need to be considered to customize a program that will work for us.  Science-based principles, flexibility, and consistency make all the difference.

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