MindsetTraining

No time to exercise?

By March 9, 2020 No Comments

The most common objection I receive from people and clients when trying to get into the best shape possible is time – the lack of it.

I’ll come right out and ask it: is it the lack of time or the lack of energy of time?

As long as my clients are comfortable divulging more information about their situation so I can help them, I ask more questions, and every single time, we find an opportunity for clients to incorporate some form of physical activity, healthier nutrition, or sleep. Based off of these conversations, I am led to believe it’s not that people truly lack time, but that they lack the energy to find the time, or they refuse to make the time.

Their decision may very well boil down to priorities. Perhaps they need to tend to more ‘pressing’ matters before they tend to themselves – family, social life, work obligations, etc. I’m sure those are all fine and valid, but if you can’t find a sliver of hope on one end, how about looking at the other end?

Here is an example:

One client was commenting on how she would like to incorporate more exercise into her weekly schedule but just can’t find the time. Her day job has long hours, she commutes, and then she babysits. Her day job goes from 7:30 AM to 3:30 PM, and then she babysits until around 8 PM. Pretty long day I would say. She really wants to incorporate more exercise, though, because she thinks it’ll help her weight loss (and it will). When I asked her, “how about 6-10 minutes of exercise as soon as you wake up, at home, so you don’t have to spend travel time to go to the gym?”

Her response was: “Oh, I can’t do that. I’m not a morning person.”

Right away, she categorized herself as a non-morning person. Did she try to find the time or strongly consider it? Perhaps, or perhaps she didn’t. What she did do, though, is stick herself into the category of Not a Morning Person – so maybe for a while, she’ll believe she’s not a morning person, and thus will be less likely to try things in the morning. That is until she one day decides she’s going to try to be a morning person.

When you tell yourself these types of narratives and stories, it’s easier for you to not have to spend the energy to decide otherwise. Yes, it’s easier to ‘sleep in’ for an extra 15 minutes instead of going downstairs and doing some planks and squats.

What can you do?

Seriously and honestly look at your schedule and find some gaps.

If it’s exercise you’re trying to squeeze in, find 15 minute gaps. If you don’t know what exercises to do in 15 minutes, don’t worry – they’ll be coming soon. And if you’re a client, message me anyway. Look at your mornings. Those are the best times to do short bursts of activity. Next, look at your evenings, maybe after the kids have gone to sleep or your daily chores are finished. Thirdly, look at the middle of the day. Most people work, so this may not be a feasible option. But I don’t think it’ll hurt to try.

If it’s nutrition you’re trying to optimize, find foods that are convenient yet nutritious and healthy. Not every wants to or can spend two to four hours meal prepping on a Sunday. If it’s the case, look at your local grocery store and try to find frozen veggies or pre-made meals and foods. Especially at Whole Foods and Trader Joe’s, they have plenty, and most of them are quite healthy and tasty. Don’t limit yourself to only fresh foods.

If you’re willing to “multi-task”, you can oven-roast some chicken thighs/breasts/drumsticks, pan fry lean ground beef, steam veggies, and cook rice/pasta, all at the time same. I’ve done this before, and so have a few of my clients. In the beginning, it’s a lot to manage, but once you get the hang of it, you can make 5 days worth of food in 1 hour.

If it’s sleep you’re trying to improve, find what things you’re doing at night that you can optimize. Perhaps you can create a sleep routine where you shut off electronics after a certain time, try to read a book, drink relaxing tea (chamomile), or take a warm shower.

My evening ritual consists of:

  • Walking my dogs for 15 minutes
  • Nutrition routine
    • Sleepytime Tea
    • Natural Calm powdered magnesium
    • 5-10 mg melatonin
  • Myo-fascial release and stretching for 5-10 minutes
  • Listening to an audiobook or reading about professional/personal development for 15-30 minutes

If you try to incorporate ‘sleep hygiene’, you may be struck by ‘healthy person bias’, which is a process in which one healthy decision follows another, and could be a way to optimize sleep time.

In any case

You probably get the idea. I’m sure if you searched deeply enough, you can come up with many different options and solutions to fit your situation. However, if you’re not willing to execute, it’ll just be a waste of time.

Finding the time involves several steps in a process:

  1. Identify if it’s a lack of time or the lack of energy to find time
  2. Find time gaps – free time
  3. Find time compromises – things you can cut out in exchange for favorable behaviors
  4. Start brainstorming ideas
  5. Execute, execute, execute

​Back to our client

​After a bit of finessing, she finally did try my suggestion. It was a simple suggestion that she didn’t think would work because it’s ​too simple​ (sometimes the most effective and efficient things at the moment are simple). She did it diligently for two weeks… and ​lost 4 pounds, got stronger, looked tighter, ​and ​felt more confident about her abilities to fit in some exercise​. She lost the weight as a result of the indirect effects of exercising, which led to her making better choices overall. 

I hope this post was helpful and valuable. If you have any questions, comments, concerns, or need extra help, please reach out to me by just hitting ‘reply’. I look forward to hearing from you.

Yours in strength,

David

P.S. The below are three ways I do my best work with clients. The whole process starts with a complimentary phone call.

Get maximum results working privately
Based on my experience helping people reach their ultimate transformations, there’s no better way to guarantee the best results than to personalize the experience and choose the methods that suit the wants and needs of the client. Working 1-on-1 assures maximum results and the best personalized experience.

Get personalized attention and programming in a group setting
Experience great results through a personalized plan while training alongside other like-minded individuals. By taking advantage of a team mentality, you’ll be more motivated, pushed, and the training could be more fun.

Get critical nutrition support
Many know how important nutrition is for helping you achieve your goals. If you feel nutrition is something you or someone else can use help with, consider working with me to craft up your personalized nutrition plan.

David

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