Time. The one thing you can never get back. Time. The one thing you always need more of.
Time or a lack of time is the number 1 thing holding people back from taking control of their health.
I hear from people every day who are struggling with their physical fitness, and nutrition. The story is almost always the same. It goes like this:
“I was doing really good, I was going to the gym all the time, and I was eating well. But then I got ________(busy, went on holidays, got sick, or any other reason people come up with to stop training or following their nutrition plan). After not doing anything for a week I lost all my motivation.”
It makes perfect sense why they fell off. They were doing great, going to the gym and eating healthy. Then they decided to go on holidays. After a week of doing nothing, they came home. The last thing they were thinking about was the gym. Every time you take long breaks from exercise, it becomes harder to get back in that groove. Inconsistency in diet and exercise are the number one reason people follow all of these yo-yo diet plans and programs. You know that you fell off, and you want to get back what you had as quickly as possible.
Instead of flip-flopping like that, focus on keeping the streak going. Even if all you do is some push-ups, a quick circuit workout, or some mobility drills. Challenge yourself just a little bit every day.
When you want to make something into a habit, you have to do it every day. You can not do something only when it is convenient and expect it to become a habit. Successful habit building comes through doing things even when you don’t want them. Real change happens when you can constantly challenge yourself.
Taking breaks where you do nothing physical is massively detrimental to your progress and your health. We were meant to move and be physically stressed. Our bodies function better this way. But you can not train the same all the time.
Now I understand that sometimes our lives get busy and we cannot focus as much attention on our training. But that doesn’t mean training stops. Training just needs to get modified to fit into your schedule. You can at least hit a 10-minute circuit workout in the mornings or go for a run. Just make sure you do something to be active every day.
That is the biggest key. If you can just do something every day you will succeed. Try to get just 1% better every day.
If you are reading this and saying to yourself I just don’t have time. You are wrong. You do have time you just aren’t making your physical fitness a priority.
What you need to do is organize and prioritize your life better. Take an hour to sit down and look at what you do in a day. I guarantee you that you will find the time that you need to get some physical activity in.
These are just a few examples of how people waste time.
1. Mindless scrolling on social media. I can bet you could easily find an extra hour a day to exercise if you looked at how much time you waste staring at useless shit on your phone. Get a phone use tracker app, it is scary how much time we waste on social media in a day.
2. Netflix. How much time do you spend scrolling through Netflix looking for something to watch at night? Figure out what you want to watch before you turn the TV on.
3. Video games/Sports/Movies. I get it you like to play video games. I did at one time too. But I challenge you to sit down and look at how much time you spend on them daily. There is a time to decompress and watch TV or play video games but does it really need to be every day? Are playing video games and watching every single pro sports game on TV more important than your long-term physical health?
I used to be that guy. If there were sports on TV, I was on the couch with a beer. I still love sports, but I will rarely sit down and watch an entire game. It just doesn’t fit my goals anymore.
I am willing to bet that if you sit down and look at these 3 things in your life you will be able to find some time to make yourself a little bit better.
If you are hating on me now after reading the first few paragraphs it is because you know what I am saying is probably true. We biologically fear change. We don’t like to do things that are difficult. But in order to thrive, we need to see the other side of the coin.
Change makes us better. It opens our minds to different views and ways of doing things. If you want to see a different result, you must make changes.
How to prioritize your time when life never seems to slow down.
You can prioritize your health no matter how busy you are. But the key is you have to make your health a priority. First, you must sit down and focus on getting rid of the unessential things in your life that you are wasting time on.
Sit down and do a self-assessment on your life and daily time usage. Everybody has bits of time everywhere that they can piece together to free up enough space to exercise.
Break your day down into time blocks. Do not stray from these blocks. Put everything in your daily life in these time blocks.
People scoff at this idea at first but literally, every business coach in the world will tell you this is the first step in getting focused and being productive. Discipline equals freedom. Schedule your work, your training, your meal prep, your date nights, your family fun days, your dog walks, your meals, your bedtime, your wake up time, your “me” time and everything else. You will find more time for hobbies and interests. I am not the only person suggesting this method. I have learned and read this in numerous books and heard it spoken from many different multi-millionaire business coaches.
Focus on the essential things in your life first.
1. Get a regular sleep schedule. A minimum of 7 hours. This means a set bedtime and wake-up time. No snooze button. Your alarm goes off, your ass gets out of bed.
2. Work. Whatever you do for a career if you are an entrepreneur, or you work for a company put your work schedule in the time blocks. For entrepreneurs, this can be tough but you still need to do it. Set time blocks for different things you have to do during the day, or time blocks for work when you are at your most focused.
3. Nutrition. You must make your nutrition a priority. This means scheduling time for eating, meal prep, and buying groceries. You can’t be successful nutritionally if you are not prepared nutritionally.
4. Daily exercise. How do you create a habit? Do it every single day. You don’t need to do an hour-long training session every day but you need to do something every day. This could just be a walk and some mobility work, yoga, a bike ride, playing a sport, or just doing a quick bodyweight circuit to get you going in the morning. Once you start to get in the habit of doing daily exercise you will start to see the benefits.
If you are really struggling to find the time to exercise, I suggest spending 20 minutes doing a bodyweight circuit every morning, as soon as possible after you wake up. This can be accomplished by getting out of bed 20 minutes earlier.
Don’t make excuses. Set your alarm and get your ass out of bed. Go drink some water and get after it. You will feel way better after your done. Have a cup of coffee first if you need to. Just don’t put sugar in it. Sugar is the last thing your body wants first thing in the morning. Have your coffee black or with some MCT or coconut oil.
5. Recover. Give yourself set blocks of time where you can recover from your daily stressors. Go for massages, try floating, meditation or take the time to do something you enjoy that has nothing to do with work.
These 5 essential lifestyle blocks will make your life better and give you more free time.
If you want more information about how to implement the habits above please reach out to me. I would love to jump on a call with you to go over everything and help you on your way to optimizing your busy life.