Fit for Life: No time. Too busy. FAIL.
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Saturday, July 12, 2014
Matt Espeut, GoLocalWorcester Health + Lifestyle Contributor
It starts with motivation. Then it’s all about time management. You can improve your health every day - in 90 minutes. “I just don't have the time to hit the gym”. “I am too busy to prepare my meals for the day”. When I hear people say these things, it is usually the beginning of a debate. I will ask the question: “what is more important than your health? And the answer is: “you just don't understand what it's like to have my schedule”. So I usually reply with something like: “If you want it bad enough you will find a way, and if you don't, you will find an excuse”. I also tell this person that if they are serious and want to make a little effort with their time management, and supply some discipline and motivation, I can and will help you achieve their goals. Here’s some examples of how you can jumpstart your path to health and fitness, just with diet changes:
Failing to prepare is preparing to fail.
Preparation is the key to time management when you have a busy schedule, so that's why we need do certain tasks ahead of time. It all starts with the grocery store or market. Go in knowing exactly what, and when you will be consuming, food throughout your day. Make a list beforehand and give some real thought to it. When you enter the store, you’ll have a plan to go right to it. Do not let yourself wander and aimlessly shop, because that’s a great way to buy foods you do not need, waste a bunch of time, and spend more money. Now that you have all the nutritious food you need, it's time to prepare for consumption.
Cook it up.
Ever notice how efficiently restaurants operate? They prepare food in an assembly line or keep food cut up in a hold unit. So to be efficient we should do the same. When you unpack your groceries, leave stuff like carrots and strawberries on the counter, then go wash and prep a few days worth before you put them away. Cut up some kale, and have it ready to cook. Hardboil a few eggs for some ready to eat muscle-building protein. If you look at my daily Facebook postings (MattEspeut or FitnessProfiles) you’ll see lots of eggs – I don’t make them each and every time I have breakfast, lunch or dinner – I make them ahead of time so the cooking process doesn’t get in the way of my nutrition plan. You can also weigh and portion your meats, so you know exactly how much you are eating. Prepping a couple of days worth of snacks and meals in about 30 minutes. No excuse not to.
Work it out.
I believe exercise is important but your nutrition is more important. That is the first thing you need to focus on to achieve your goals, but you need some movement to maintain function and fitness. Even if you do not have time to go to the gym, you should do some sort of activity to ramp up your heart rate, and get your body moving. You could piece together 6-7 body weight moves and perform 15 minute workouts by moving in a circuit, non stop, for the entire time. This will help you build some muscle, burn fat and feel great about yourself - all for a 15 minute investment. Another excuse gone - out the window!
What will you do in the next 90 minutes?
Folks, being fit and healthy is only a few simple lifestyle modifications away. I just gave you a few examples of how to improve your fit levels in less than 90 minutes time. There are 1440 minutes total in a day. You should be able to invest less than 10% of them to become leaner and stronger. If not than you don't want it bad enough, and you will find an excuse. If that’s the case then focus on motivating yourself – find some old pictures of a fit and trim and healthy you – look at your children – your spouse – use vanity – buy something to wear that you love but right now doesn’t look good on you – and hang it up where you can see it every day. Believe it or not, those wannabe photos on the fridge work. Assuming you are motivated – find 10% of the hours of this day – and as Nike says, “Just do it”!
Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and continues to train at several facilities in the Providence area including Gold's Gym and CORE Studio, and he believes continued education is a must in his field. Email Matt: [email protected], check out his website at http://www.fitnessprofiles.net or on Facebook at Matt Espeut or on Twitter @MattEspeut.
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