ML Coaching
These days, we're all busier than ever. Especially when we're in a leadership position, we often feel like there aren't enough hours in the day.
Alongside work commitments, responsibility for family and social obligations, our workout is often the first thing that has to take a back seat. We simply don't always have the time for it.
Or do we?
In reality, it's usually excuses that keep us from training. After all, our day has 24 hours, just like everyone else's - including fit people who train regularly.
You actually do have time for exercise, your workouts just haven't been a priority so far, and everything else has come first.
Even as a manager, you can organize your time so you can train regularly. As a personal trainer in Zurich, I've already helped many extremely busy executives get fit - despite a stressful schedule.
Today I want to share my best tips for that with you too. Because exercise isn't just another item on our to-do list. Our own health should be the absolute top priority - especially when you have a stressful work routine. Nothing is more important than that.
By training regularly, you're not only investing in your health long term, you're also offsetting the stress of your demanding day, and staying more focused, more alert, and better equipped to handle your challenges.
1. Set yourself a goal
If you don't know where you're going, how are you supposed to get there?
As a manager especially, you're surely aware of how important it is to have a concrete goal. Management 101.
Whether you want to lose weight, build muscle, manage stress or change your diet - committing to a goal is the be-all and end-all.
Write down concrete goals that are actually measurable. "Losing weight" isn't specific enough and gives you too much room to invent excuses. Be specific. That helps you keep your goals in sight. Ideally, place them somewhere you'll actually see them every day. That reminder makes it easier to stay on track when things get stressful again.
2. Create a schedule
Now that you know your own goals, you can create a schedule. I always like to start with the end goal and work my way backwards.
If your goal, for example, is to run a half marathon, think about how much time you need to get from your current fitness level to the one that makes reaching that goal possible.
Then break everything down into monthly and weekly goals. Now you know exactly what to do and when, and you can simply follow your plan.
3. Plan your workouts
Just like all your meetings, family events and doctor's appointments, your workouts belong in your calendar too. Your training isn't negotiable, it's an important part of your life.
It should only be skipped for valid reasons, like an injury or an emergency. Set yourself a reminder so you really don't miss your workout appointments.
4. Find time for your workouts
This is certainly the hardest part if you have a stressful job. But if you really take a good look at your whole day, you'll see there are plenty of ways to fit in workouts or make use of spontaneous free moments.
Here are 7 tips for finally sticking to your workout plan:
1. Use your free moments
When the kids are taking their nap, do a quick HIIT workout. Instead of spending your lunch break in the stuffy cafeteria, go for a walk in the fresh air and eat a salad or snack you brought along on a park bench. There are countless small windows of time throughout the day where you can fit in more movement.
2. Get up earlier
Hardly anyone likes getting up earlier than they absolutely have to. The truth, though, is that an early start to the day gives you time to accomplish a lot while others are still asleep.
Turn off the TV an hour earlier in the evening and make use of your morning. If you start your day with a workout, you're fit for the challenges ahead and start the day in a good mood. Plus you're proud of yourself for already having accomplished so much, and you don't have to keep it in the back of your mind that you still need to train today.
3. It doesn't have to be a long workout!
A common reason we don't even start our workout in the first place is the excuse that it takes too long and we just don't have the time for it right now.
But consistency is much more important than the length of your training, especially if you're just getting started. Short, intense workouts are often better than long ones. That way your brain gets used to the idea that exercise is now a steady part of your life.
4. Find a training partner
Training with a friend or workout buddy has so many advantages. For one, it's far less likely that you'll cancel a training session when someone's waiting for you. For another, you have someone to motivate you during the workout. And at the same time, you strengthen your friendships. Especially as a busy manager, it's often a challenge not to neglect your social life after all.
5. Forget conventional training times
There's no single right time to go to the gym. Most people go after work, which basically creates a rush hour where you have to wait in line to use the equipment.
If you want to save time, go to the gym at times when others don't. There are now plenty of 24-hour gyms where you can train even at 3am. That way your training plan can adapt to your daily life, instead of the other way around.
6. You don't have to go to the gym!
Where possible, I always recommend a trip to the gym, of course. But sometimes there just isn't time for that. Instead of skipping your training then, do a quick workout at home.
Thanks to YouTube, there are tons of free guides. From HIIT to yoga, you're spoiled for choice. Or go for a jog. Sometimes the simplest solution is the best one.
If the gym doesn't bring you any joy at all, you can also look into other types of training. Maybe you've always wanted to learn tennis or karate? Can you really switch off playing squash with colleagues? As soon as you start enjoying your workout, you'll stop looking for excuses.
7. Just Do It!
And last but not least, a little kick in the pants - sorry!
Yes, often we're just not in the mood and would rather do anything else than drag ourselves to the gym early in the morning in the rain. And that's exactly when you have to be strong and just do it anyway. After all, you don't skip work just because you're not in the mood.
On days like these, you need to show willpower. And the more often you do that, the more you strengthen that willpower muscle. Over time it gets easier and easier, and your brain learns that your workout isn't up for negotiation. Then you won't be internally arguing through all the reasons why you really can't train today, you'll just do it. Because it's become a habit. And that's how you maintain your training routine for a lifetime. The more often you do it, the easier it gets.
I'd be happy to help you turn your fitness goals into reality - as efficiently as possible. As a personal trainer in Zurich, I help my clients reach their goals quickly despite a stressful work routine. Just send me an email.
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