Tip of the Week: When you have no time to train
"I don't have time": Exercise
Our most common complaint about life is that we don't have enough time. Remember R.O.C.K? It's all about being realistic.
Exercise. The first thing that gets left by the wayside when life throws you a googly. I don't need to tell you why exercise is important (do I?). So let's work with what we've got!
Here are some ways you can re-incorporate a bit of movement into your day without taking too much time out when it all goes nuts.
Walking! So underestimated. Make it part of your daily routine. Small change, big impact. Then, when it gets hectic, you still some movement and a chance to clear your head.
- Get off your bus/train a few stops earlier
- Take phone calls standing, pace about - use your headphones, it will free you up even more
- Walk up and down the stairs rather than the lift, escalators
Three minutes can make a difference! It has been proven that 1-3 minutes of high intensity exercise can have a huge impact on your physical health. That means just a couple of minutes going as hard as you can.
Get up three minutes earlier and, right next to your bed, do as many burpees as you can, sprint on the spot, body weight squats, push ups, for just three minutes.
There are lots of things you don't need weights or equipment for. Give it a go!
Try something new. If jogging isn't your thing (I know lots of people who would rather cut off a finger than go for a jog), work out with a friend, try a class, give HIIT a whirl, go for a swim, ride a bike, grab a skipping rope while you watch TV.
If you loathe it, you won't do it. There will be something out there that is fun for you AND involves physical movement. It's just a matter of finding it.
Time...You don’t have it…. Let’s look at your diary. Perhaps there is an opportunity to look at fitting more movement into your day and prioritizing your health.
A little less TV, an active lunch break here and there, getting up a little earlier to take a class. If you take a really good look, maybe you can find some slots for movement. Try out a few different scenarios and see how you go. Maybe some "you" time in the mornings is just what you needed to set you up for the day.
Also… is it really time? Or is it motivation. It's so easy to fall into the "busy" trap. We rationalise that we are too busy to do XYZ all the time to avoid doing things.
Have a think about times when you have felt motivated and try to identify what made you feel that way. You may be able to help yourself get motivated to move more by knowing how your motivation is triggered.
I'll be talking more about motivation soon. If you have any thoughts or questions about motivation in the meantime - let me know!
BISH BASH BOSH
It's hard to avoid drinking at this time of year and it's also a time to let your hair down a bit so here are my tips for choosing the least worst drinks!
Here are my top ten tips for staying on track in the festive season, keeping that body and mind in a semi-functional state, while still enjoying yourself. Have all the fun while mitigating the January blues!
Meet Strong Friend Travis Young who tells his story of overcoming extreme challenges and not giving up. He still faces his demons every day and yet manages to be a positive force in people's lives.
Knowledge - the final piece of the R.O.C.K Principles Puzzle. As they say, knowledge is everything, knowledge is power. Keep learning about yourself, those around you and the world in general and you will always keep growing.
This year, my birthday present to myself was a pretty fantastic fitness retreat in Ibiza with my friends Felicity Cole and Gus Martin from The Life Project Adventures. Check out the pics and prepare to get jealous of all that sunshine.
Meet Sean Phillips: an excellent coach and no-fuss human who is all about trying to be good to others and help where he can. Read all about his story.
The results from our breakfast survey are in! We asked what a healthy breakfast means to you, whether you think your morning routine is ideal and lots more.
So by now we are all wised up on setting realistic goals, being realistic with yourself and how being organised can help stop you from making bad decisions. Consistency is essential to this process. The longer you are consistent with an activity the more likely it is for it to become a habit. This might take 6 days, 6 weeks or 6 years - but it's worth it.
Meet Strong Friend Victoria Fritz who you may know from the BBC News Desk. Victoria is a huge source of inspiration, a client and, most importantly a friend. Check out her story.
If you've been thinking about learning how to do chin ups (or even if you haven't!) check out my next 4 accessory exercises to help you get there.