One of the most common reasons people don’t exercise is because of busy-ness. I get it. We are all busy. We all have a million things going on. It is hard to fit in a workout for those of us working full time and for those of you with kids. It’s hard to find time to go to the gym or even go for a walk outside. It seems like the world is constantly demanding our time and attention. Not to mention we are all exhausted from all of these things, the last thing we want to do is exercise. 

What if I told you that you didn’t have to spend hours in the gym to “be fit”? What if I told you that you didn’t have to run on a treadmill, ride the bike, or use the elliptical to lose fat?

I want to encourage you to move. I want to show you that it doesn’t have to be hard. I want to give you some tips and encourage you to commit just a few minutes of your day.

We have to make a decision 

I want to start off by saying that we have to gain some perspective. I think if we zoom out a little from our lives we can see a lot more and realize we can rearrange some things and re-prioritize.

We have to make decisions on what is important to us. If we don’t prioritize things, then we will be going in a direction that we didn’t want to go. If we say that we want to exercise, we have to make the decision to make it a priority. If we have the desire but don’t do anything about it, we are actually doing the opposite of what we want to do. Author Fil Anderson says, “We do what we want to do.” If we truly have the desire to get moving and make it a priority, then we will find a way to implement it into our schedule. You have to really want to make this become a reality. Making it a priority is just the first step, we must follow through and act on the priority. A decision to NOT work out is still a decision! It is just the decision to remain in the current state you are in. Remember, the more you make it a regular thing, it will become easier and easier…ask my husband! 

“Today’s choices become tomorrow’s circumstances” is a quote in a book by Lysa Terkeurst on making decisions. This statement put words to my thoughts on health and I just love it!! We may not think we are making choices every day, but every single thing we do is a choice and one step down some sort of path. Whether it’s a choice to exercise or a choice to sit on the couch. Both of those are choices that lead us down a path whether we like it or not.

Anywho, now that we have some perspective and have made some decisions, I want to give you some tips.

1. Make it part of your normal routine

Incorporating movement to your day is a great first step. Walk the stairs instead of taking the elevator. Take more steps. Do ten squats while you’re doing the dishes at the sink. Do things like that. However, for some of us that sit for 8 hours a day and can’t do anything about that, those little things really just don’t cut it. I do recommend to incorporate some kind of workout to your day most days of the week if you have a desk job or sit most of the day. I work out at lunch. I am blessed to have an hour each day for lunch so that I can use that to workout (if I can’t for some reason then I workout at home after work). Some of you do not have that schedule and have to be more creative about when you workout. Take a look at your days, and make an APPOINTMENT with the gym or with your workout clothes. Put it in your calendar. Treat it like a doctor’s appointment. That is the only way it is going to happen. Get an accountability partner if you need to.

2. Pack your gym bag the night before

Don’t even make it an option to forget your gym bag. Pack your clothes, put the bag by the front door and take your bag with you in your car no matter what. Even if you think you won’t have time that day. If you stay at home or are a college student and you don’t go to work this still applies to you. You can lay out your workout clothes the night before because then if you don’t put them on the next day they will be staring you down all day long.

3. Make an awesome playlist!

I grew up a dancer so this really is a must for me. If you find some good beats to workout to and make it fun, then you will be more likely to do it. Sometimes I look forward to just listening to the music! Pitbull is my favorite – my husband laughs at me!

4. Make it simple

Your workouts don’t need to be super complicated or involved. Find an app, google a workout and print it out. My recommendation is to stay consistent. Work one body part each day you work out and do it the same day each week. This is the only way you are going to build muscle and see any change. Your body needs consistency. If you just go without any plan you will find yourself frustrated because your body won’t look any different and you have been going to the gym for 2 months now. Here is what I would recommend:

– Monday: Resistance Training/HIIT* (arms* or legs or abs)
– Tuesday: Cardio (walking, biking, jogging, workout class, cycling, sports)
– Wednesday: Resistance Training/HIIT (arms or legs or abs)
– Thursday: Cardio (walking, biking, jogging, workout class, cycling, sports)
– Friday: Resistance Training/HIIT (arms or legs or abs)
– Saturday: Light activity or Cardio or HIIT
– Sunday: Rest Day

*Any of the Resistance Training days you can add some cardio into the mix if desired 
*HIIT: High Intensity Interval Training
*Arms include shoulders and back

If you make the most of your time at the gym, you shouldn’t have to workout for longer than 30-45 minutes. (If I had the mindset of thinking I had to spend hours doing cardio then I would never workout!! I HATE RUNNING!!!) HIIT and Resistance Training have been shown to aid in fat loss better than cardio. Therefore, if you have to choose, choose HIIT! Get rid of the cardio days if you only have a few days out of the week to workout and do the resistance training instead.

You can find workouts that you can do at home! Even doing an arm workout for 15 minutes is better than not doing anything at all. You will be surprised at the results of just doing 15 minutes each day. Check out my Pinterest Board for some ideas of quick but efficient workouts!

Get your body moving

Find what works for you and do what you enjoy. Each person is different. What is important is that you get your body moving. It doesn’t have to be in a gym: your body doesn’t know where it’s at. It just knows if it’s moving or not. We were not made to sit. We were made to walk, run, jump, lift, etc. That’s why we have arms and legs!

People who exercise are less likely to develop cardiovascular disease and many other diseases out there. As we age, our muscles start to deteriorate (as early as in our 30s!) and the only way to slow this process down is by working them. Exercise also prevents inflammation which is a contributor to many modern diseases. Heart disease is the leading cause of death in the US!! Let’s get moving people!

Just a note. Have some grace for yourself some days. If you don’t get a workout in that day, just be sure that you walk more and are up and moving more. It is better than sitting all day. We aren’t going to be perfect. All we can do is try and make choices that lead us down the path we desire to go down.

Remember, “Today’s choices become tomorrow’s circumstances”!

I hope that this post encourages you to exercise and also challenges you to think about your priorities. It’s worth it. I promise.