If you're ready to make a healthy commitment to your future self, exercise is an absolute must.
But when you feel overwhelmed by work, familial obligations, and a thriving social calendar, time at the gym gets put off, and your healthy goals fall by the wayside.
In the long run, a consistent workout schedule makes you happier, more productive, and less stressed in all aspects of your life, but getting started is overwhelming. Don't put off your healthy life one more day! Learn how even the busiest person can make fitness part of her life.
Get honest about goals:
If you've decided to start exercising with weight-loss goals in mind, you're going to have a more rigorous schedule than someone who simply wants to maintain their health and de-stress at the gym.
With clients who are looking to lose weight, the Biggest Loser Australia trainer Michelle Bridges recommends "six days [of exercise] a week, ideally for 50 to 60 minutes at a time."
If you're looking to reap healthy benefits of consistent exercise beyond the scale, experts say it's all about hitting a minimum of 150 minutes of exercise per week to decrease your risk for metabolic syndrome - and everyone can carve out two and a half hours over the course of seven days.
Schedule in advance:
Even with the best intentions, it's easy to skip workouts, opt for other activities, and wake up on Friday morning to realise you haven't worked out once all week.
Treat your workout schedule like you would an important business meeting - it's an event that's set in stone.
Spend a few minutes every Sunday night to map out your weeknight schedule for the upcoming days, and write down your workouts in your calendar to help them stick.
Make sure there's a healthy balance of fun, work, and exercise to keep your new schedule feeling fresh and doable.
Make it social:
If you're concerned about falling out with friends you see regularly, get them involved in your new healthy habits.
Plan a new kind of happy hour date with friends, hit up a fitness class with co-workers, or go for a long hike or walk before heading to your favourite restaurant with your partner over the weekend.
Whether you're looking for a running buddy or a little healthy competition in a group class, fitness is more fun when you've got friends involved.
And it doesn't hurt that you'll be less likely to bail on a workout if you'd be letting someone down.
Be realistic:
Don't set yourself up for failure (or injury) by going overboard in the beginning of your journey by over training with two-a-day workouts.
Going too hard too soon will only make you revert back to old habits and excuses.
Even if you feel up to it, stick to the workouts you have set in place that make sense for your body and schedule.
As working out becomes ingrained in your schedule and your strength and stamina improve, you can up the ante on the number of days you're working out.
A short workout still counts:
There will be times when you have to be flexible; obligations arise, and you have to plan accordingly, but one of our favourite mantras is, "a short workout is better than no workout at all."
Even 10 or 20 minutes of exercise can keep you on track and is worth the effort.
Time spent working out will only allow you come back to the project at hand with a fresh, clear perspective; trust me, you won't regret it.
5 Quick and Healthy Lunch Ideas For Busy People:
Most days we can whip together a quick breakfast and nights, we have a little extra time to prepare a dish. A healthy lunch, however, can be a little trickier to organize!Don’t let a busy schedule get in the way of eating healthy. Make these ideas in less than 10 minutes!
1. Make A Quinoa Veggie Bowl:
Toss together to combine your choice of fresh or cooked vegetables with cooked quinoa, fresh herbs, and a dressing such as tahini, apple cider vinegar, cashew cheese or mashed avocado. This Mexican Quinoa Bowl has us excited for lunch!
2. Savory Muffins:
Cook vegetable muffins or mini frittatas in bulk on the weekends. Take with you to work and serve with a side salad. There are many options available, you can even use leftover juice pulp.
3. Load Up A Potato:
Slice a pre-baked sweet potato and fill with your choice of toppings. We love beans, fresh salsa, guacamole and greens! Or this one!
4. That’s a Wrap:
Use large leafy green lettuce leaves as a nutrient-rich alternative to a regular wrap. Simply add your favorite fillings. Try vegetables with fish/egg, curried lentils, chilli beans, or falafels! We love these Lentil Cups!
5. Bigger DinnerS:
The quickest way to prepare a healthy lunch, is to make more of your healthy dinner! When dishing out your nighttime meal, put some away in a container ready for the next day. Easy!
Don't let your busy schedule get in the way of your health goals. A healthy lunch can help keep us focused, prevent the 3pm energy slump, boost our mood and sustain us till dinner.
10 Healthy Pantry and Fridge Staples For Busy People
If a busy schedule makes it hard for you to make healthy homemade meals and refuel yourself after a hard workout, here are 10 shopping tips to keep in mind when combing through the supermarket aisles. These shopping habits will make it easier for you to eat healthier and prepare home-cooked meals that will fit into your busy schedule.
1. Keep canned tuna and/or beans in your pantry at all times to quickly throw protein onto a salad or in pasta.
2. Have whole-grain crackers, and have at least one of these proteins ready in the fridge: nut butters, cheese, or sliced turkey.
3. Eggs, ground beef, or veggie sausages can be quickly sauteéd for a fast dinner protein.
4. If you're constantly throwing out stale snacks, opt for these foods that have a longer shelf life: dried fruit, corn kernels (for homemade popcorn), and nori seaweed.
5. Choose fruits and veggies that require little preparation. You can quickly steam green beans and kale. Berries like raspberries, blueberries, and blackberries can be thrown on top of Greek yogurt, in a smoothie, or on top of salads.
6. While it's not the most economical choice, sometimes having frozen brown rice or cooked, packaged quinoa on hand will save you 30-45 minutes.
7. Buy a whole chicken and roast it during the weekend, or purchase one that is already roasted. You can enjoy the breast on night one, then shred up the darker meat for salad, casseroles, or soups throughout the week. The bones can be reserved to make chicken stock.
8. Stock the freezer with ready-to-eat fruits like mango and strawberries and ready-to-heat vegetables like frozen chopped spinach, diced sweet potato, and green peas.
9. Lemon, parsley, garlic, and ginger are staple items you should always keep around. They add freshness to pasta and grain dishes, salad dressings, juices, and meats. The options are truly limitless.
10. Rather than buy individual bars and protein smoothies as needed, buy these items in bulk. After workouts or for a grab-and-go breakfast, you are prepared to nourish yourself immediately.
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