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The Dog Days of Summer can be difficult to find time for your workout between work, vacations, running the kids around to practices and camps, etc.
Here are 3 tips to make time for your workout
1: Plan Ahead
Write out your schedule or fill out a template online to block out the times you have to work or have other commitments and plans. This will allow you to identify any gaps of available time to work out, even if it’s a short amount of time.
Solution: Once you’ve identified your available time slots, plan your workouts so you can maximize your time. If you’re short on time go with a quick 4 exercise circuit and repeat as many rounds as you need based on your time available.
2: Efficiency Over Duration
Sometimes we might not have enough time to workout or in some cases, we might spend too much time on a workout. Wait, too much time?! Yes, it is possible, I’m sure we’ve all seen the person who spends 2 or more hours every day in the gym often wasting time walking around, chatting with others or playing on their phone texting and posting selfies.
In this case, think of all the time that is wasted in this scenario. We really only need 45-60 minutes of exercise 3-5 times per week based on the American Council of Sports Medicine Guidelines. Solution: Maximize your time in the gym by cutting down your rest time and social time. Try utilizing Supersets and Tri-Sets to get more work done.
A superset is where you perform one exercise, such as a Squat, then perform another exercise, such as a Dumbbell Row. It would go something like this, you would perform 8 repetitions of a Squat, then take 10-15 seconds to rest and then perform 8 repetitions of a Dumbbell Row.
A Tri-Set is essentially the same as a superset except a third exercise is added to the rotation. Using the same example above, you would perform a Squat, then a Dumbbell Row and add a core exercise, such as a plank for the third exercise in the tri-set. These are some effective ways to maximize your time and allow your workouts to be efficient.
3: Workout First Thing in the Morning
Wake up and get to the gym first thing instead of electing for extra sleep. Research suggests that working out before work or school increases production, retention, comprehension and energy levels.
It’s easy to roll over and hit the snooze button and sleep in, but then you’re sacrificing your opportunity to better yourself physically. Solution: If you don’t have enough time to get to the gym in the morning, try some basic circuits with just bodyweight or some dumbbells, kettlebells and or bands.
Doing a circuit as mentioned earlier can be done at home in the basement or living room can consist of 4 exercises performed in timed intervals.
I recommend getting in a variation of a squat, hip hinge, pull, push and core exercise. When it doubt, keep it simple! So, if you’re struggling to get your workout it in due to time, take some time and go through these 3 steps to help alleviate this issue. Your health is important and time should be made to make an investment in your health.
P.S. You may have noticed that I have opened up the Fall Adult Semi-Private Training Program this month and I am offering a 2-week trial for just $99 for new clients. These sessions are offered multiple times a day and are capped to 4 individuals per session, allowing for adequate attention.
This is a great opportunity to try something new or to get yourself back on track! To get started, simply reply to this email and let me know.
Just one more thing! If you know of someone who may be interested in training with me, feel free to forward them this email and or pass along my email.