Did you schedule time for your workout today?
Why It Matters
Want a simple way to invest in your health? Schedule time each day to work out.
The benefits of exercise are obvious: better health, improved mood, and higher energy levels. In fact, studies show that getting the recommended amount of exercise each week can increase life expectancy anywhere from 2 to 4.5 years.
Related: How to Start Lifting
There’s also the enjoyment you get from sweating it out – or at least when it is done. When you look at it that way, working out is the easy (and fun) part! It’s carving out the time that can be the problem.
So, how do you crush this obstacle?
The secret is to make fitness a regular part of your day.
Here are 7 tips to help you easily find time in your day to workout.
Monday: Week at a Glance
Today try scheduling a workout ahead of time. Decide what type of workout you’ll do, for how long, and where. Then plan your workouts for the rest of the week.
Related: 2021 Healthy Habit Trackers
Tuesday: Follow the 3 x 10 Rule
Short on time? No problem! Take a 10-minute walk, 3 times a day. Swap out the evening walk for a few squats, push-ups, and crunches, and you’ll have a total-body workout.
Related: January Squat Challenge on Facebook
Wednesday: Watch and Workout
Just can’t say “no” to your favorite TV show? Hop on the treadmill (or other cardio equipment), turn on the TV, and watch the time fly by!
Thursday: Lunch Break Workout
Log off, get up, and get moving! Ask a coworker (or family member if you’re working from home) to go for a walk or head to the gym for a quick lunchtime workout. You’re more likely to exercise if it’s convenient.
Friday: Be Prepared for Anything
Put a “just in case” bag in your car with a change of workout clothes and shoes. Also, have an alternate workout ready, like walking route by work (if plans change)!
Related: 8 Simple Ways to Reset a Gym Habit
Saturday: Gather Your Squad
Friends + fitness = fun! Working out is a lot easier when you have a friend waiting for you. Skip the coffee date and head to a cycling class or run the trails instead. (Obviously, this one might need to be adjusted during a pandemic, but if you can workout with a friend safely, do it!)
Sunday: Go Beyond the Gym
Exercise can happen just about anywhere, anytime! Each time you climb the stairs, do 25 squats. Balance on 1 leg while brushing your teeth or making calls.
I created this free training to answer the most common FAQs Ive been asked over the years...
- what to eat?
- how to set up a lifting program?
- how to stay motivated?
- how to get started?
Watch instantly, on-demand. Learn more-->
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!
A supportive community for anyone who is interested in developing healthy eating habits. We're all about balance, flexibility, and sustainability with a focus on science-based principles and results. No food shaming here! Tammy runs weekly challenges to help people build and sustain healthy habits.
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We're women over 40 who love lifting and train with a purpose - some compete in powerlifting or bodybuilding, but not all. We push ourselves to be stronger. We don't tone - we train to be badass. Expect science-based info and support. All lifting experience levels are welcome. Tammy runs weekly challenges to help you progress as a lifter over time.
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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.