Feel like you’re so busy that you have no time to stay healthy and fit?
You’re not alone. In a recent poll I put out, 'not having time' was one of the top reasons people had for not taking action on their health.
To be honest, there are men everywhere that are able to manage busy lives while also managing their health and fitness.
I know this because I’m one of them.
Currently, I have a full time job as a strength coach with the US Navy. I also manage a growing online personal training company. On top of that, I'm also helping to making plans for a home wedding and digging into research for the home buying process.
Amidst all the chaos, I still make health and fitness a priority. The first step is making it a priority. Then you make time for it.
Below I have listed the top 10 tips that help you stay healthy and fit when you’re busy. Some of these tips require time but they save time in the end.
After a long day, the last thing you want to do is spend hours cooking dinner. This is also when it's easiest to fall into the unhealthy trap.
Enter Go-To Meals!
I heard about this through Dr. Spencer who is an obesity doctor who lifts weights!
He says, "Your Go-To Meals are the simple and easy (and still tasty) meals that you always have ready to make/eat. You may not realize it, but you likely already have a ton of these Go-To Meals, some healthy, some not so much. The great thing is that you can make all of your Go-To Meals fit in your nutrition plan to help you with your goals (fat loss, muscle building, or health/maintenance). "
You might be thinking... What's sleep doing here?
Even if you've got a lot to do the next day, it is extremely important to get plenty of sleep when you can. Being sleep deprived leads you to being less productive during the day which probably isn't good if you're super busy.
It's amazing what the power of sleep can do for you. Check that link out. It has an awesome infographic with tips for a good night of sleep.
If you can get 7-9 hours of good sleep a night, you should feel ready to rock the next day.
Plan Meals Ahead Of Time
You know how it goes, "Fail to plan, plan to fail." Planning is an essential skill to develop.
Take some time on the weekend to plan and do some meal prep for your breakfasts and/or lunches.
I generally eat the same breakfast and lunch all week. Our dinners have more variety.
I pre-chop bell peppers, onions, and cook bacon to put in my eggs for breakfasts. I'll gather and prep ingredients for a big salad or sandwich for lunches.
Most foods will stay fresh for several days in the fridge. A solid ritual is to try prepping and pre-chopping on Sundays and Wednesdays.
Dedicate some time every weekend for batch-cooking and pre-chopping, and you'll be thankful you did.
Cook Once, Eat Twice or Thrice
When you cook, make enough food to have leftovers. Having leftovers on hand is clutch!
Things come up at the last minute often. You've got no time to make a healthy meal. Instead of grabbing a snack or stopping at a fast food joint on the way, you just warm-up your leftovers and off you go.
Batch-Cook Your Protein
Take some time over the weekend or whatever day you have available to batch-cook your proteins for the week.
Combine this with pre-chopping veggies for a time saver!
Store it in the fridge for quick and easy access.
My favorite is baking a bunch of chicken and slicing it up to use in big salads for lunches.
Embrace the Crockpot
I tend to bring these out when... you know... WINTER IS COMING!
These bad boys are truly timesavers.
Set it up the night before so it's ready by morning or set it up in the morning so it's ready when you get home from work.
Check out this impressive list of crockpot recipes from Greatist!
Maybe you need a quick breakfast or a lunch on the go to a meeting. Something healthy. Something packed full of nutrients — fruits and vegetables, lean protein, and healthy fats. And something easy to make and to take on the go.
Try these super shakes out. Download your free super shake guide.
Hire a Nutrition & Lifestyle Coach
This is sorta like having me there tapping you on the shoulder with subtle reminders about important stuff.
Complete meal planning, so all the guesswork about your nutrition is removed.
A powerful support system – a community really – of people just like you to answer questions or exchange ideas with.
This program has an incredible track record: over 900,000 pounds lost with 45,000 participants. Crazy good!
Contact me if you're interested.
Take a Lunchbox/Cooler With You
Now you're armed with planning ahead of time, Go-To Meals, leftovers, and Super Shakes.
Pack those things in your lunchbox or cooler.
This is great for those people who travel often and/or when you're going out and about for the day doing some errands.
It's a huge money saver too.
Pick workouts that require minimal equipment and don't take up much time.
Investing in some dumbbells and kettlebells for a home gym is a great idea.
I have some sample workout templates and programs in our Facebook group if you're interested in trying them out.
I also share a workout every Friday in the group.
Lastly, Remember That Something Is Better Than Nothing
Don't worry about getting it perfect. Perfect is an illusion. Focus on taking ACTION and being CONSISTENT.
Pick one of the tips above and try it out. Contact me if you have any questions or need help.
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