From working with clients, managing a fitness sales team, raising a family, writing a weekly newspaper column and trying to get some sleep here and there, getting much needed workouts can be a struggle. However, I have a few “golden rules” when it comes to not letting my life get in the way of my fitness, and I’ll share them here with you.
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1. I have to get at least three 30-minute workouts in a week. This is non-negotiable. Getting in at least three short total body workouts in every week allows me to get just enough training effect to make some progress.
Not as much as I’d like, but any progress is good progress. These workouts are usually a time-based circuit, and look something like this: Total body push or pull combo, a knee or hip centric exercise, an upper-body pulling exercise (chin-up, row, or pullover variation), an upper-body pressing exercise (usually a dip or chest press variation), a lateral shoulder exercise (side raise or upright row variation), and a core strengthening exercise (usually a plank variation, or a rotational exercise).
2. I have to have my workouts scheduled. If I don’t schedule my workouts, they won’t happen. Why? Life happens. The phone rings, clients need rescheduling, emails have to be answered, kids need to be taken places, that report needs completed, ugggh. If I don’t have that workout on my calendar, constantly in sight, it can be real easy to fill up my day with other stuff. As a result, it might end up being a week or two with no workout. That is not acceptable. I have to make my personal fitness as important as anything else in my day, and consider that staying in shape enhances every other area in my life. It is not just an activity.
3. I get in “extra” work whenever I can. Anything I do outside my planned 90 minutes of workout time is extra that I reward myself for. It may be a Saturday morning group exercise class, some extra-strength work, or an interval cardio session. Every extra bit I can get in contributes more into the Chad Smith Fitness Bank. If I have an spare 10 to 15 minutes between activities, I might use that time to do a few sets of arm, calf or ab work. I just try to get in what I can fit in.
When I follow these guidelines, I build momentum, and make progress. When I don’t, my fitness levels and energy plummet, and my performance in every other aspect in my life suffers for it. Can you relate? Follow these three simple guidelines to better manage your fitness, and you’ll reap the rewards immediately.
Chad Smith is a Hagerstown personal trainer and co-owner of Home Team Fitness LLC. Go to www.hometeamfitness.net for more information.