Hhmmm….we’ve often struggled with the question, “Where am I going to find the time to workout with this ridiculous schedule of mine?” Some days, Ladies, time just eludes us no matter how hard we try, right? The good news is, our friend, Marissa Szabo of Well & Simple Health Coaching & Workplace Wellness in Beverly, MA is here to help us with some tips on:
What to do when you don’t have time to work out.
Even the most dedicated gym junkies can have days where they are just flat out and can’t make it to the gym. That’s OK! No one is ever going to get their routine perfect 100% of the time. Period. And you shouldn’t aim for perfection anyway. However, even on those days where you’re stuck in the car or in back-to-back meetings, there is a lot to be said for getting even a little movement in. So what can you do on those days where your calendar (or your energy levels) simply doesn’t allow for your 3 mile run?
1. Stretch it out
If you’re spending a lot of time behind the wheel or at your desk, some stretching will go a long way to help you feel better, keep your muscles limber, and get you a little more energized. Try opening up your chest to counter hunching by clasping your hands behind your back and pressing them away from you. Stretch out those hamstrings by extending your legs and reaching for your toes (you’ll get a little lower back release as well!). Or try a seated twist to give your spine some lovin’. Here are a few more examples of exercises you can do at your desk.
2. Find the opportunities for movement that you can
Every little bit helps, so find those opportunities to get your blood flowing when you can, even if it’s just little things. Try taking the stairs instead of the elevator. Try parking a little further than usual to get a little bit of a walk in. Or set a reminder to get up and take a quick spin around your office every hour or so. This will give you a few extra moments to recharge and re-energize.
3. Work your legs
If you have a little bit of time for a workout but aren’t sure what to do, working your legs will help you get maximum burn for what little time you have. Your legs contain one of the biggest muscle groups in your body and bigger muscles means more calories burned because it takes more effort to move them. Working some squats, lunges, and resistance band exercises will get those legs moving and those calories burning.
Getting even a little bit of movement in will help you de-stress, feel better, and have better energy. It will also help counteract some of what sitting all day can do to our bodies. So move when you can and don’t stress about your missed workout.
Don’t Do These Things
Don’t – Try to compensate by eating too little
Skipping a meal or two to compensate for a missed workout is not going to achieve any good. If anything, it will leave you cranky, tired, and less able to recover from your regular workouts. Yes, you do not need to consume as many calories on days when you’re not working out. So be mindful and pay attention to your hunger cues instead of trying to overcompensate. Eat healthful foods when you’re hungry and stop eating when you’re satisfied. I can promise you that the impact of one skipped workout is not as drastic as you may worry it is.
Don’t – Try to make up for it with an excessive workout the next day
This just isn’t how our bodies work. You can’t make up for a missed workout by pushing yourself too hard the next day. All that’s likely to get you is injured or too sore to workout the next time. Just pick back up where you left off.
Don’t – Beat yourself up about it
Like I said before, no one will ever get their routine perfect 100% of the time. We are human and life happens. Be gentle with yourself and don’t let this missed workout derail your efforts. Just assure yourself that you’re getting a break today and you will get back into your routine tomorrow. The wonderful thing is, you can always start back on your routine.
Marissa is a certified health & nutrition coach who specializes in making healthy eating simpler and easier for her clients. She works with busy women to help them get to the root of their eating habits and make small, practical changes from there to create healthy eating habits that last. Marissa has trained through Precision Nutrition and the Dr. Sears Wellness Institute and is also a certified barre instructor. Her services include home visits, remote coaching, pantry cleanouts, smart shopping trips, meal planning, cooking skills training, and more. For more information, check out www.wellandsimplehealth.com.