Where Did the Time Go?

Kick the Lack of time excuse to the curb! You can do it - Time is on your side. 

The number one reason why people don't exercise is that they don't have time. 

At least that's what they tell themselves . 

I know we are all busy. Between getting too and from work, balancing responsibilities and having time for yourself, there's little left over for workouts. 

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities. 

You don't have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps: 

Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape. 

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time. 

Identify three, 30-minute time slots and mark them on your calendar. That is when you'll exercise. 

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear. 

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under 30 minutes, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise. 

Use the following three tips to bring your routine up to the next level:

  1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
  2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
  3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.

Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:


Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions


Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really... 

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress. 

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when the going gets tough. 

And I'll be the one congratulating you when your goal is met. 

Call 269-967-6300, email info@fitnessprosbattlecreek.com or click to access Online Training with me https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future! 

Grow Strong - Stay Fit!



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