Donald 🐝 Grandy PN

7 years ago · 1 min. reading time · ~10 ·

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7 Ways To Make Time For Exercise And Nutrition.

7 Ways To Make Time For Exercise And Nutrition.


How to prioritize health, organize your schedule, and get things done.

By Alex Picot-Annand

Almost everyone knows what to do to get fitter and healthier. (For most people it starts with: Move more and eat fewer processed foods.) But when life’s already full, how can you expect to actually do those things? 

Are you a busy mom, overworked professional, single parent, a student working multiple jobs? How about a caregiver to aging parents — or just all of the above?

Heck, many of us are in the same boat, which means we’re no strangers to busy clients and busy lifestyles. 

If you’ve been wanting to eat better and exercise for a long time but life feels like an endless conveyor belt of busyness, and you can’t get off, we’ve found a system for helping folks prioritize health, organize their schedules, and get things done.


Here it is.......


7 EFFECTIVE WAYS TO MAKE TIME FOR EXERCISE AND NUTRITION When life's already busy, here's how can you make time to eat better and move more often. ASK YOURSELF ‘WHY’ Understanding exactly why you want to eat better and exercise more gives you the motivation to prioritize it over other things ) Why do | want to eat healthier and exercise more? Because | want to fit n smaller pants. ) But why do | want to fit in smaller pants? Because when 'm wearing smaller pants, If look better. But why do | want to look better? Because when | look good, | feel good about mysef. But why do | want to feel good about myself? Because when | feel good about myself, fm more assertive and confident. But why do | want to be more assertive and confident? Because when Im more assertive and confident, fm m control, my fears won't stop me, and | can finally go for my dreams, [Tes rp oe rrr ee { IDENTIFY YOUR TOP PRIORITIES Think of your time as a jar, which you can fill with a finite number of rocks, pebbles, and sand. TIME WITH FRIENDS AND FAMILY HEALTH EARNING A LIVING GETTING ENOUGH SLEEP HOBBIES EXCELLING AT WORK BEING A COMPETITIVE ATHLETE WORKING ON A “PASSION PROJECT” WATCHING TV SOCIAL MEDIA PLAYING VIDEO GAMES GOING OUT DRINKING Your big rocks represent the stuff that's most necessary to fee! fulfilled in Ife. They often relate to family, health, and kvethood Your pebbles add extra fun and satisfaction to Ife, but aren't totally necessary. Your sand is purely “bonus” activity. It can be enjoyable, but it’s not crucial to your survival or fulfillment Everyone's rocks, pebbles, and sand will look different. But regardless, if you fill your jar with too much sand first, the rocks and pebbles won't fit. KEEP A TIME DIARY Your schedule reflects how you're prioritizing the activities in your life. Track your time for a couple weeks to find out if it's consistent with your goals and values. \ THEN, ANALYZE ACTUAL ! Healthy meal prep Surfing the Sleep Exercise TRACK YOUR DAY IN 15 MINUTE INCREMENTS oa 7:00-7:15 woke up; brushed; teeth; washed face 7:15-7:30 checked Instagram 7:30 - 7:45 stil on Instagram 7:45 - 8:00 made coffee IT Heathy meal prep internet Work Watching TV Time with Seep loved ones DESIRED Time in nature TV / internet Time with loved ones Exercise Without judgment, ask yourself if your schedule reflects your true priorities INCREASE HEALTH AND FITNESS ACTIVITIES IN15-MINUTE INCREMENTS To start to align your schedule with what you want to accomplish, replace low-value activities with high-value ones, little by little. -15 MINUTES Watching TV CREATE SYSTEMS THAT MAKE HEALTH AND FITNESS FASTER AND EASIER With a little extra time and effort up front, you can create an environment that significantly reduces the time needed to eat well and move more. Keep fresh, whole foods in plain sight Sign up for a CSA box and/or healthy meal Keep a packed gym bag In your car or by the front door For more ways to A » MN g Reduce or eliminate “treat” foods Keep bernes and greens in the freezer (for quick Super Shakes) Leave weights and resistance bands ing around for quick, convenient workouts a heatthy emvronment: prectsionnurRion. com Establish a morning or weekend routine to chop veggies and prepare protein + complex carbs in bulk Vas a Join the gym closest to home or work Hold gatherings and meetings at parks and gyms 18 ways to transform your body 18ways to transformyour body PUT MEAL PREP AND MOVEMENT IN YOUR CALENDAR If we waited until we “felt like it", a lot of important things would get neglected. Schedule it in, and stick to it. REVIEW AT THE END OF EACH WEEK Did you use your time to support your health and fitness? = Explore what worked, and keep doing that Celebrate! You deserve it! Add 15 more minutes of healthy food prep and movement next week [) y Commer) Low-priority (“sand”) stuff / Combine ‘sand’ activites with fitness Highprionty (‘rock’) stuff + nutrition (e.g. watch TV on the treadmill or while prepping food) Reduce environmental tnggers (e.g. move TV to basement; use an app that mits interns ne). Get coaching for accountability and motivation Combine “rock” activities with health + fitness (e.g. have family participate in food prep; take work calls while waking outside). Set smaller weekly health + fitness goals and keep improving your systems Delegate / hire out important tasks (e.g. sign up for healthy meal delivery; arrange childcare so you can go to the gym). Get coaching to develop better systems and realistic goals. AS YOU CAN SEE, “BEING HEALTHY AND FIT” IS LIKE AN ICEBERG. A EATING WELL AND WORKING OUT IS ONLY THE TIP OF THE ICEBERG... ...AND IT'S SUPPORTED BY ALL THE THINKING, PRIORITIZING, STRATEGIZING, AND PLANNING UNDERNEATH.

Take Care Of Your Health Or Your Illness Will


Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any lifestyle program.


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