Donald 🐝 Grandy PN

4 years ago · 2 min. reading time · ~100 ·

Blogging
>
Donald 🐝 blog
>
How Do You Fit Regular Exercise Into a Busy Schedule?

How Do You Fit Regular Exercise Into a Busy Schedule?


It can be hard to fit regular exercise into a busy schedule. #whatsyoursecret to finding the time?  Some people feel more confident in themselves when they have a reliable routine.


7 EFFECTIVE WAYS TO MAKE TIME FOR EXERCISE AND NUTRITION When life's already busy, here's how you can 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, [i 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 I'm more assertive and confident, fm in 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 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.


What made you choose to get more physically active? Because I wanted to be ready to make the most of future opportunities. 
Being a grandparent means playing with grandchildren. #whatsyoursecret to keeping up with them?

We try to eat clean, exercise and supplement with proven products.  Protect our minds from destructive words and thoughts, read good books, think before we speak, thank God every day and be Grateful...

There’s a famous saying that with age comes wisdom....so what have you learned over the years? #whatsyoursecret

At the end of the day, it’s up to you to start making healthy choices. Choices are healthy not only for your body but also for your mind.

By Alex Picot-Annand

7 ways to make time for exercise and nutrition. 

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


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? With these 7 practical tips, of course. They’ll help you make more time for exercise and nutrition, even in the context of your busy life.


You just finished drop-off, are running late for work, and know your day is packed with meetings. Thinking ahead to dinner, you’re wondering how you’ll manage anything more involved than ordering a pizza on your takeout app.

And when the kids are finally fed and in bed? You just want to put your feet up and veg out in front of the TV or get stuck in a good book.

Most days, it seems like you’re meeting basic needs — work, food, clothes, a not-filthy home — by the skin of your teeth. How are you supposed to find eight hours to sleep, never mind an hour for yoga plus 10 minutes to chop veggies?!

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 get it.

At Precision Nutrition, we’ve coached over 100,000 clients. Many are busy moms, overworked professionals, single parents, students working multiple jobs, caregivers to aging parents — sometimes 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. The good news? We’ve found a system for helping folks prioritize health, organize their schedules, and get things done.

And, in today’s infographic, we’ll share that system with you.

b124402e.png

Download it for your tablet or printer and keep it handy as you learn to make exercise and nutrition bigger priorities in your life.


Donald Grandy

Precision Nutrition

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.


#Busy Schedule #Precision Nutrition #whatsyoursecret #Fit Regular #fm
Comments

Articles from Donald 🐝 Grandy PN

View blog
4 years ago · 3 min. reading time

Metabo Law

Most people don't know and don't care that they are at the bottom of industrialized nations in many ...

4 years ago · 1 min. reading time

The Truth About Facebook

Noble Samurai is an organization dedicated to developing and improving all elements of the market re ...

4 years ago · 1 min. reading time

How To Create Facebook Video Ads In Under 3 Minutes

Noble Samurai is an organization dedicated to developing and improving all elements of the market re ...

You may be interested in these jobs

  • Cooke Inc.

    IT Solution Architect

    Found in: Talent CA C2 - 5 days ago

    Cooke Inc. Dartmouth, Canada Full time

    Cooke is a global seafood company with operations in North America, Europe, South America and Australia. Our company's success is driven by our dynamic, highly skilled, and innovative management team, supported by dedicated employees who live in coastal communities and contribute ...

  • NAPA Auto Parts

    Warehouse Worker

    Found in: Talent CA C2 - 2 days ago

    NAPA Auto Parts Winnipeg, Canada Full time

    Job Description · Pay range: $20.05- $22. The final offer depends on relevant experience and internal equity. · No of positions: 2 (Regular and Fixed term) · Our warehouse workers ensure that every part is accounted for and ready for shipment. They're reliable, well-trained, and ...

  • BINNING FARMS INC

    farm worker, general

    Found in: Talent CA 2 C2 - 1 week ago

    BINNING FARMS INC Abbotsford, Canada

    Education: · Expérience: · Education · No degree, certificate or diploma · Work site environment · Tree and orchard fruit · Work setting · Rural area · Tasks · Mixing fertilizer · Plant, cultivate and irrigate crops · Fertilize and spray crops · Provide agricultural crop servic ...