no excuses

HOW TO: get fit working full time

getting in shape is tough in perfect circumstances, but going for it while working or going to school full time is an added challenge. BUT that's how 97% of people are gonna have to get into shape... with a busy schedule. (that's obviously not a real statistic, btw).

but it is totally do-able. I did it! (i actually got the most fit in my life while working 40+ hours and commuting an hour to and from work) and so have so many other people! 

March 2015 (first day of work) vs June 2017 (during my last week of work)

March 2015 (first day of work) vs June 2017 (during my last week of work)

so here's how to do it:

1. check out my list HERE to see my advice on small changes you can make daily that can add up to a healthy lifestyle change

2. schedule your workouts! if you really have a packed day, schedule in the time to workout and STICK to it. this may mean waking up early or exercising on a lunch break or staying up late which means you have to...

3. make exercise a priority! this is a KEY concept. if something is important to you, you'll make time for it. that's how life works. and i'm not suggesting you have to make time for two hours at a gym, either. do a 15 minute HIIT session or a jog on your lunch break, there is always time for some sort of exercise in your day.

4. be consistent! make your routine and stick with it. once it's part of your regular schedule, it is so much easier to keep with it. it's so tough to keep starting and stopping and starting again. just stick with it, it's worth it... no one's ever regretted a workout. 

5. find workouts that work for you! if you hate running... don't do it! i swear no one is forcing you to run. no gym? home workouts! there are so many at home workouts you can do! no equipment? bodyweight training is seriously effective. (btw, click HERE to sign up last minute for my all at home bodyweight training group for August!) 

6. have a plan! in line, with everything else i've suggested having a plan for your workout is so important. make sure you don't just schedule your workout and have no idea what you're gonna do. know what you're gonna do! pick a youtube video to follow, write down what you're gonna do that day, get a trainer who will tell you what to do! (i'm available, btw) 

7. make your co-workers your workout buddies! a couple great reasons to incorporate your co-workers into your workout routine, 1) they're around already... instead of going to lunch go for a walk or do a hiit routine 2) having people do workouts with you will keep you accountable. workout buddies are immensely helpful when it come to keeping on track 

8. diet is key! food is fuel for your body. it gives you the energy to get through the day... if you're fueling poorly, you're not going to have the energy to workout properly! i'm not saying you need to entirely revamp your diet (though you might), just focus on being properly hydrated, eating enough protein, and cutting back on the processed sugary snacks that'll just cause you to crash anyway.

9. SLEEP! just sleep! get your required sleep in. your workouts will suck if you're exhausted. you will hold onto weight when you're not sleeping properly. and all around, your life suffers IMMENSELY when you don't sleep. i know, getting a full night's sleep is not always an option, but make it a priority and get your sleep in and your workouts, weight, and life will improve. 

 

If you do these things, you'll get fit all while working 40+ hours a week. I swear.

need help getting fit? click HERE to see if my in person or online training would work for you! or just send me a message on Facebook or Instagram if you have any questions about any fitness questions or my programs! always happy to help! 

think i missed any tips that helped you? leave me a comment! i would love to hear your take! 

 

 

 

HOW TO: become a morning workout person

look, I know,  waking up before 5 am is not pleasant.  but sometimes you gotta make sacrifices and lose some sleep to get it in.  and sometimes it is really rough (if you follow my insta stories there are many pre-5am stories about being tired)

 but waking up before the rest of the world getting a whole workout in before most people are even awake feels so good. i fully believe it is the best way to start the day. 

when I first started my working out i would wake up at 4:10 am Monday - Friday.  and i did it with no caffeine (crazy I know) but I would stumble out of bed, put on my workout clothes and walk down to the treadmill and start walking on it all before i was even all the way awake. i would be part way into my warm up before i would even realize i was working out. and by that point i was already there, so  i may as well finish. 

now i wake up at about 4:40, toss on some workout clothes, ingest some form of caffeine (sometimes preworkout, but i did just switch back to coffee) and i'm off to the gym before 5am. I definitely need caffeine more now than i did originally because i'm weight lifting and being groggy during that is asking for disaster. 

anyway... here are my main tips for getting an AM workout in: 

  1. be prepared!
    1. that means having your workout clothes laid out,  having your workout plan ready to go, and whatever else you may need ready to go (headphones, coffee, car keys, etc) 
  2. ease into it 
    1. i didn't start off working out at 4 in the morning straight out of the gate. i started off waking up 20 mins earlier than usual to go walk on the treadmill, then i went 30 mins, and so on, until i was getting almost a full hour workout in. 
  3. make it routine 
    1. waking up early is not always easy. (trust me, i have had some ROUGH mornings) but if you keep making that effort to wake up evantually you'll do it and start moving without even thinking about it. i swear, most mornings i am up and dressed and drinking coffee before i even realize i woke up. 
  4. make it something to look forward to 
    1. waking up before the sun is so much more difficult if its for something that you don't want to do at all. for me, the energy i get from exercise and the fun i have playing with kettlebells or hitting PRs drives me to go to the gym. find what makes you want to get up and go and make that your AM workout session. 
  5. go to sleep at a decent hour! 
    1. i know this one is pretty obvious, but seriously. if you stay up late, waking up early is so much harder. go to sleep at a decent time and set yourself up for success. 
  6. plan some sort of reward for yourself 
    1. could be during your run you get to listen to that new playlist you created or that post-workout snack. whatever motivates you, make it happen. 
  7. if you fail, don't quit
    1. look, waking up early won't always happen. that's part of life. however, don't let that be an excuse for the rest of the week's workouts. so you skipped the gym on tuesday, just reset that alarm for wednesday and get it done!

i know, these are all pretty straight forward but this is what i've been doing for 2.5 years and i'm still going strong. 

my morning workouts are genuinely what get me out of bed every morning and what keep my energy up throughout the day. 

i promise, you'll never regret finishing your early morning workout, but you may regret skipping one.