How to Squeeze Fitness into a Busy Day

Just go to the bathroom! You can literally do the full-body workout on the way to the bathroom!

 

Exercising at least two times a week is non-negotiable healthy habit BUT how to do that if you are just tooooo busy??

 

In this message we won't talk about a scheduled exercising, like allocating 30 min at a specific time. 

Instead, we will talk about how to squeeze any kind of movement into the flow of your day and how to start so small that it easy to develop the habit of fitting in exercise a minute or two at a time.

The fun part, this approach incorporates both being active and exercising! 

 

This technique is good for those who:

• Need to just get started exercising
• Too busy to exercise during the day
• Too tired  to exercise in the evening 
• Family demands get in the way of exercising 
• Fell off the track for a while and need to restart
• Just simply ain't feeling like it

Ready to be amazed how easy it is to succeed?

 

Step 1. Go tiny. 

We often want all or none. We start, then it's hard to keep up, we stop and feel guilty for quitting. 

Let's make an agreement once and for all: something is better than nothing. As the author of the Tiny Habits book says, lower your bar.  Therefore, one push-up is better than zero. 

The action must be so small that you may even laugh.

Dont worry, you will add more later.

Here is why tiny is so important: 

• It's so easy that its no brainer you can do it
• It doesn't take much time at all
• Therefore, you feel successful right away.

 

Step 2. Attach to existing habits. 

Open your calendar and let's look at your day.

Look at your routine step by step. Let's find existing habits, to which you can attach your new ones.

The sequence will go as such:

"After i do… (existing habit), I will… (new action)"

 

Step 3. Celebrate! No matter how small or BIG your action was!

"After I do… (existing habit), I will… (new action),  then I ..... (celebrate)"

It's important to celebrate you new tiny action within 30 seconds. What we are doing is creating new neural pathways to help the brain understand its a good habit. Celebration releases dopamine (a happy  hormone), which reinforces the brain to remember a new habit and want more. 

Celebrating success consistently generates motivation to raise the bar and add more actions. That's how we grow habits from tiny to bigger. For example,  we hold squat longer, we add more push ups.

Final note to remember:

We're all busy, but making time for movement is possible. The key is to start small, linking new active habits to your current routines. Celebrate your progress and gradually build from there. Enjoy the benefits of being active and exercising!

Remember Tony Robbins' advice: 'Want to change your emotion; change your motion.'

Take this opportunity to move and feel better, starting now.

  

To your strength and power in body and mind,

Nadya

Your health, life, nutrition coach, personal trainer, author and wellness empowerment speaker.

P.S. Ready to dive deeper? Join my upcoming FREE training: 'Fitness That Fits' Creating Life you Love. The Training'." Whether you're a beginner, unsure where to start, or looking to level up your workouts, this is for you! Join the free (my anniversary gift) community here. Already a member? RSVP here.

 

"I watched your video :-) I incorporated lunges into my trek from my office to my kitchen and back." - L.