Putting off your fitness goals because you don't have time? Day after day, week after week. The common, "I'll start Monday" and Monday comes around and you continue to put your health and fitness goals on the back burner. I'm here to share with you time management tips to help get you out of the bed in the morning ready to tackle your goals. Time management is the important factor here, so here are 10 of my best tips to helping you make your health a priority this year.
1. Have a goal.
My number one tip for you is to have a goal. Ask yourself the question, "why am I doing this? What am I working towards?" Do you have an upcoming family members wedding, a summer vacation planned, or are you just tired of being out of shape and want to feel your best. By setting a goal and having this goal in place, you are less likely to quit your fitness journey. If you have a goal, sit down and ask yourself, how will I reach this goal? Do I need to get up 30 minutes earlier to get my workout in? Workout on my lunch break or after the kids go to bed? This will help serve as a reminder to you that "Hey, I set this goal for myself and although I've had a crazy day at work and I'm tired, this is something that needs to be done."
2. Create a timeline.
Okay, you have your goal in place. So now, how will you set yourself up for success to reach your goal? By creating a timeline, it allows you to see how many day, weeks, or months you have until your event, whether that's a 10K, wedding, vacation. By having a visual of your goal and how long until your goal, you can see how much weight or inches you will need to lose each week to help you hit your goal by the end of your challenge. If you have 8 weeks to prepare for your first 10K, a great timeline would be running 4 times a week and increasing how far you run each day or each week. This timeline will serve as a reminder that you don't have much wiggle room to slack off and in order to help you reach your goal, you need to plan your time out wisely.
3. Make a schedule for your workouts
I'm sure you already have a planner or schedule for kids activities, school, etc. So a great way to make sure you are priortizing your workouts is by adding it onto the schedule. By clocking out this time slot on your calendar, you'll visually be able to see and view it as an appointment you've already committed to. Allowing yourself just 30 minutes a day will help you get closer to your goals. Set reminders on your phone, work calendar or even better find a friend to exercise with. I've seen clients more committed to working out when they have someone to help hold them accountable.
4. How to start your new journey
You're probably feeling overwhelmed at this point, but no need to fear. Depending on the goal you have set for yourself, is it going to require you joining a gym? Purchasing an exercise program? Going for a run in your neighborhood? Factor in the time it is going to take you to drive to the gym or how close a gym may be to your house. Also, along with working out, are you going to have to change your eating habits to help you reach your goal? See my next time management tip for the answer.
5. Schedule your grocery visits
By scheduling your grocery trips or ordering your groceries online through a grocery pickup service, you are less likely to fall off track during the week. On Saturday, make it a point while you are sitting on the couch maybe watching some tv or Sunday morning while having breakfast, make a list and plan your meals out for the week. By planning your meals, making a grocery list and sticking to it, this leaves less room for a slip up to a drive-thru during the week.
6. Meal Prep=Success
I always tell clients, pick a day of the week and prep some meals for the week to set you up for success. Sundays are always the days that I meal prep. I wake up early, have some breakfast, grocery shop and then come home and get to cooking. This should only take you anywhere from 30 minutes to 1 hour. I recommend bulk cooking a protein, a starch and vegetables to keep it simple and easy. Crock pot meals are quick, easy and can cook while you get work done or clean around the house.
7. Get the kids involved
If there is a day when you just physically cannot make it to the gym due to having the kids home, get your kids involved. Go for a walk around the neighborhood, play a game of kickball in the backyard or do an at home workout and let your kids join in. This way you are getting your workout in for the day and burning some of the kids energy off too!
8. Keep a spare of workout clothes with you
I've received the text from clients before, "I forgot my workout shoes or my yoga pants, I can't make it today." Don't let this be your excuse! My advice, keep an extra set of sneakers and pair of workout clothes in your car. This way you have no excuse for skipping your workout. By having your clothes with you, this allows you to shoot right over to the gym during your lunch break or before going into work!
9. Shift your mindset
Don't turn your goal into a chore. This is the worst thing you can do. Instead of telling yourself this is something you have to do, tell yourself this is something you want and get to do. Be thankful you are able to workout and work towards being a healthier you. If you make your goal a chore, you will eventually begin to resent working out, going on that run, and eating your prepped meals. Make it fun and exciting that way you want to do it.
10. Check in with yourself or your coach weekly
If you have been working with a personal trainer, a group of co-workers or by yourself, check in weekly! This is a great way to track your progress and to remind yourself at the beginning of the week you have a goal to reach. By making mini goals each week, you are more likely to stay on track. If you are not happy with your results from the previous week, this allows you to see where you need to re-adjust your macros, adding in more cardio or an extra workout to help you get there the next week.