Archive for the ‘Time Management’ Category

Well thought it time for a quick post whilst the family is having their afternoon nap.

The reason for no fitness posts is that I am away sitting up in the beautiful Hyatt Coolum and I can’t drag myself off the golf course or laying on the beach to train.

I have squeezed in a few sessions, but nothing to write home about.

Life is tough for this Canberra Personal Trainer. Check out my view as write this post by the pool + a little view from our room:

Well I must say it is a hard life, but I have wroked hard this year for such benefits.

Anyway off to finish the last few days of rest a relaxation before I head back to society, stay tuned for more fun sessions when I return. I look forward to getting amongst it and doing a few sessions with my Personal Training clients.

Scott ( the relaxed) Succeed Manging Director

The number one reason I hear for not exercising is, ” i just don’t have the time”. However just like the other reasons we have for not doing what we know we should do,  this ‘reason’ is an excuse and here is why:

There exist two facts about time. The first is that we all have exactly the same amount of time each day. The second is that we find time for the things we truly care about doing.

There is also a paradox involving time which says that it is usually the busiest individuals among us who make the time to do what needs to be done. In particular, they make the time to exercise.

In his research, Dr. James Rippe, Director of the Rippe Lifestyle Institute and Associate Professor of Medicine at Tufts University, interviewed 1,000 top executives. Among them were 128 CEO’s of Fortune Five Hundred companies. Of these extremely busy individuals, 75% of them exercised at least three times per week - and you can too!

Successful people know that to maintain high levels of performance, they have to stay in top shape. They use their planning and organizational skills to carve out short periods of time for brief, yet effective, exercise sessions. You will have to make some changes in your schedule but you can do the same thing.

Remember that several short bouts of exercise have a cumulative effect and so ten minutes here and fifteen minutes there can add up to get you fit. Because the only strategies that work are the ones that you put into practice, try these “exercises” now and see what happens.

1. Evaluate your week. Mentally relive a typical week and record your activities: working, commuting, sleeping, eating, watching TV. There are 186 hours in your week. What do you do and when do you do it? Now, evaluate your schedule and prioritize, looking for segments of time that you can re-allocate to the more important job of getting some exercise. For example, how about dumping one or two of your least favorite TV shows? There, you just found an hour.

2. Begin early. By the evening you have already had a long day. Turn off the TV 30 minutes early; have a good night’s sleep and get up just 30 minutes earlier than usual, on one days\ of the week. When you get accustomed to that, try rising early on two and then three mornings a week.

3. Keep it simple. Choose physical activities that don’t require special equipment and that you can do anywhere. Take a power walk at lunch and later, eat a sandwich at your desk. Do a set of push-ups and deep knee-bends in lieu of a coffee break. Either will do more to invigorate you than a fast-food lunch or a shot of caffeine.

4. Choose a “physical” week-end activity. Stay off the sofa and away from the TV. Involve the family and consider an outing to a park for a group P.T session, a hike or bike ride followed by a picnic. Begin a new hobby or resume an old one, providing that it keeps you on your feet. Sign up for a charity 5K event. Use this as a reason to get in shape

5. Schedule exercise appointments in your planner. Things that are not written down tend to never happen. On Sunday evening schedule all of your exercise times in your planner as #1 priority appointments with yourself. Next, as you complete each session, record the results and track your improvement.

Now that you have made the time to get the exercise you need, assume a new identity. Re-brand yourself as the “exercise gal/guy” or the “health nut”. If anyone asks what’s going on, tell them that you’re sick of being in rotten shape, feeling older than your years and . . . . you’re not going to take it any more.

The amusement will turn to admiration as the pounds fall off and you get really lean, strong and healthy.

Everyone is pressed for time these days. It does not have to mean that fitness can’t be a part of your life. In as little as 10 minutes a day, you can begin to make positive changes to your body.

People often have an all or nothing idea about exercise. They feel that if they can’t fit in an hour of exercise that they will do nothing instead.

Successful business people make fitness an important part of their lives. Try scheduling your time to exercise like you would any other appointment.

If you are struggling to fit exercise into your day, try these fitness tips:

1. Tackle one body part per day, and perform as many reps as it takes to reach failure. Or set a rep goal for yourself and do as many sets as it takes to reach you goal.

2. Exercise will you watch TV. Why not do some crunches or squats while watching the tube? Anything you can do at the gym sitting down, you can do in front of the TV.

3. Superset your workouts. put two exercises together and perform them one after another with no rest in between. YOu can either do a mixed superset of an upper and lower move combined, or you can choose two opposing muscle groups like chest and back.

4. Combine 2 moves into 1. Anytime you perform a lower body exercise and your arms are not involved you miss out on a time saving opportunity.

Try performing a lunge with a bicep curl, or lateral raise. Or a squat with on overhead press.

You could create an entire workout around this concept and divide up your body parts and exercises so that you keeps things fresh.

5. Circuit Training. Select a number of exercises for you entire body and perform them as a circuit with little or no rest in between. Repeat as time allows for 2 - 3 circuits.

People will always find excuses to not exercise. These tips show you how to fit exercise into the busiest of schedules and get the benefits of regular exercise.

It’s not about finding the time to exercise, it’s about MAKING the time to exercise. No matter how busy you are. It’s always better to do something than nothing.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

Looking for some help?

Then why not look at getting a group together for a personal training session. Email enquiries@succeed.com.au today for a FREE session.