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3 Steps To Overcome BS Excuse: "I Have No Time"

The number one reason why people don't exercise is that they don't have time. 

At least that's what they tell themselves. 

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts. 

I have some good news for you, your busy schedule is sure to get even busier. This is called life. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to "life". 

You don't have to succumb to weight gain and you don't have to lose your gains. Kill the time crunch excuse in three easy steps: 

1. Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape. 

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time. 

Identify three 44-minute time slots and mark them on your calendar. That is when you'll exercise. 

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear. 

2. Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise. Here is an example of my Functional Athletes WOD to use as a reference. Click Here

Use the following three tips to bring your routine up to the next level:

  1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, jump rope movement variations, a Steel Mace, a balance disk, or you could simply stand on one leg. 
  2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, putting a weight between your feet while doing leg raises or using resistance bands
  3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity. 

    Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
  • Lunge while curling a resistance band anchored under your feet, 15-20 repetitions 
  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks 
  • Squat while pressing the Steel Mace overhead, 15-20 repetitions 
  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks 
  • Crunches on an exercise ball, 15-20 repetitions 
  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks 
  • Leg raises off the end of an exercise bench, 15-20 repetitions

3. Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really... 

When you attempt to lose weight, gain muscle or meet a fitness goal on your own, the odds are stacked against you. The learning curve associated with learning a new skill, and it is a skill, is steep. A road lined with detours that threaten to undermine your progress. 

I had a friend, mentor, and coach that helped me every step along the way through my athletic career and even now, as a coach. I'm here to help. When you start a program with me, we work to get the upper hand on your goals. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough. Learn more here. 

And I'll be the one congratulating you when your goal is met.