You've embarked on a new health and fitness regime and it's all going so well until BAM... you get lumped with a huge amount of work, or you have family commitments, or you are away on a business trip.
We've all been there and there's nothing more frustrating than seeing your hard work go to waste when you just don't have time to go to the gym or cook dinner every night.
Unfortunately, often people will see moments like these as an 'all or nothing' moment and they'll just say 'oh fuck it, I won't bother anymore'. And then two months down the line they're back to square one again.
So how can we stop this from happening? Are there some easy ways to stay fit and healthy even when you're juggling other things left right and centre? The quick answer: yes. And here are 3 easy ways to do it.
Everyone has a spare 15 minutes in their day (and if not, just get up 15 minutes earlier and that's that problem solved). A workout which involves no equipment and takes less than half an hour is the perfect way to keep your fitness levels up when there is no gym available or if you are just too short on time. All you need to do is create a mini-circuit using 4-5 exercises and repeat the circuit 3-4 times. I'll give you an example:
4 rounds - 45 secs work/15 secs rest:
- Squat jumps
- Push ups
- Lunge jumps
- Mountain climbers
E.g. Perform 45 seconds of continuous squat jumps then have a 15 second rest before moving onto the next exercise for 45 seconds. Rest for 1 minute at the end of each round and repeat for 4 rounds.
2) Plan your meals in advance
If you know you are going to be short for time during the week the best thing to do is plan your meals in advance so you don't even have to think about it when you're busy. Cook up a big bulk dish on a Sunday and leave it in the fridge for those times when you just don't physically have time to cook. If you do have a bit of time to cook, make sure you've already bought your ingredients at the weekend and choose quick meals like a stir-fry or soup.
3) Limit alcohol consumption
Now I don't want to be a bore and say you shouldn't drink any alcohol, but if you aren't exercising much and your diet isn't perfect then drinking excessive alcohol is definitely going to takes its toll on your health and fitness. So it's good to just be aware of how much you are drinking and try and take it easy. If you fancy a drink, try to choose the lower-calorie options like vodka/soda or gin/diet tonic.
Hopefully these 3 tips will help you if you are struggling to find that balance between your busy life and health/fitness. Try not to over-complicate things - we all have a habit of doing it and we just don't need to!
If you need more specific individualised help with your nutrition then please do not hesitate to send me a msg through the contact form and I'll be in touch :)