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How to Create an Exercise Schedule on a Tight Time Budget...Dare Yourself to Do It!

exercise fitness Oct 16, 2020

One of the biggest complaints, or excuses I hear from women about exercise is “not having the time.” I always say in response, if your doctor told you that you had cancer, and you needed to set aside 30-45 minutes three times a week to be cured, would you make the time? I bet you would. AND I bet that it would be a top priority. I know it sounds harsh, but why would you take care of your health in that scenario when you are sick, and not in the scenario of keeping yourself from getting sick by exercising regularly?

It makes NO sense.

Exercise is probably the single best lifestyle change you can make for yourself to improve your wellness AND your longevity. Exercise is not just about looking great. It’s about feeling great about your body and your life. It’s about maintaining a healthy weight. It’s about staying youthful. It’s about reducing your risk of disease. Yes, it’s something you have to make time for, but it is crucial to living your best life.

Dr. Lisa Sheppard of Pink Breast Center produced a marketing piece about risk awareness for breast cancer. In that marketing piece, she stated that non- exercisers have a 40% greater chance of developing breast cancer than non- exercisers. When I read that, it totally blew me away.

So enough with you don’t have time. I love this quote; “If you don’t make time for your wellness, you will be forced to make time for your illness.”

So let me help you make the time to exercise.
The World Health Organization recommends the following minimum guideline:

  • Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

  • Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Here are my tips for the most time efficient way to get all of this in:

  1. Look for exercise modalities that combine muscle strengthening with cardio in the same workout. A good example of this is a Boot Camp.

  2. Dedicate(3) workout times a week that total 150minutes (ie, two 45 minute and one 60 minute)

  3. Do online workouts. You won’t have to spend the time getting to and from the facility. That can add on an hour to your workout time. Find a reputable program that works for your taste. You may need to try different things to see what you really like.

  4. Do something you Like.

  5. Imagine if you had to get those treatments to get better, but still had to get your work done every day, where would you schedule them? This is where your workouts should be scheduled. Perhaps you need to get up a bit earlier in the morning?

  6. Cut the workouts in half. Instead of exercising three days a week, perhaps you exercise 5-6 days a week and keep the workouts to 30 minutes.

  7. Break it up. Exercise 20 minutes before work in the morning, and 20 minutes in the evening 3-4 days a week.

  8. Make it a life or death, non-negotiable appointment with yourself.

  9. Create an affirmation about why you love to exercise. Here’s an example: 


Create Your Exercise Schedule for the Upcoming Week: Remember you want to get around 150 minutes with a combination of intensity levels and strength. The most important thing to remember for fitting exercise into your life is PLANNING!!!

Try to stick with this minimal commitment for a few weeks, then you can try switching it up and getting in more times and varieties.

If you need help creating your exercise schedule, I’d be happy to help. I have created openings in my calendar so that I can serve my community when they need assistance (...get it? I created spaces in my calendar? Hint, hint!)

But seriously, I’d love to chat. You can schedule a coaching call with me.

Schedule Coaching Call

If you are clear on where you can fit your workouts in, but need workouts to do, here is a little sampler of some of our fan favorite recorded workouts!

Sampler of Workouts


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