When All Else Fails, Go to Plan B
The first thing I learned as a personal trainer was to always have a backup plan. Just because I have everything scheduled doesn't mean things will happen that way. Life is like that, isn't it? Because we can't always control the universe, we have to learn what to do when the unexpected happens, whether it's an unexpected late night at work or a sudden free hour in the day. Here's what the trainers at my studio have done to be ready for anything:
- Prepare, Prepare, Prepare. In my world, schedules change daily--sometimes hourly...maybe even minutely (is that a word?). That's probably true for you as well and because workout plans could go out the window at any time, preparation is key. Always keep a bag of workout gear available for short workouts. In my bag you'll find: An extra set of workout clothes, shoes, socks, underwear, deodorant, face/body wipes and a towel. Keep it in your desk drawer or the trunk of your car so you're always ready for a workout.
- Be Your Own Grocery Store. One of the hardest things for personal trainers (and, probably, everyone) is finding time to eat. In an office, you can eat at your desk. In my job, it's not acceptable to munch on a chicken breast while screaming 'EIGHT MORE!' That means having food that's easy to eat. You can do the same by keeping snacks and/or meals around that are ready to eat. What's in our fridge: baggies of sliced fruit (apples, oranges, strawberries), bananas, tupperware bowls with chicken, whole wheat pasta and veggies, roll ups with turkey and cheese, yogurt (always yogurt), leftovers, string cheese and whole wheat crackers, energy bars and tons of water. Experiment to find healthy meals and snacks you can bring with you to work--when you eat often, it's a lot easier to avoid temptation.
- Schedule Everything. Trainers, like many people, live and die by schedules and our calendars tend to fill up fast. What we do is schedule our workouts at the same time each week. That time is sacred and no clients or other appointments get scheduled there. Carve out whatever workout time you can find each week (we set aside Mondays/Wednesdays/Fridays for cardio workouts) and don't allow anything to interfere with that.
- Be Ready to Do Anything. The problem many people face is trying to squeeze in exercise on a busy schedule. If you workout at a gym and you only have 30 minutes, you don't have time to drive, change clothes, workout, clean up and get where you need to be. Same thing with us trainers--sometimes we have little time for workouts and have to go elsewhere because of the size of our studio (very small). That means tossing out the idea of a usual workout and doing whatever is available. Can't get to the gym for your beloved spin class? Find something else to do, even if it's not your favorite thing--walking, running up and down the stairs--heck, I've taken a jumprope out back for quick workouts. Be creative and be flexible.
- Lower Your Standards. People skip workouts because they don't have enough time. Most of us think if we can't workout for the required length of time (according to experts), why even bother? As trainers, we've learned that something is always better than nothing. If we can't do that 45-minute run, we settle for 10 minutes. If we planned an hour of strength training, but only have 15 minutes, we use that 15 minutes for something. Be willing to use the time you have, even if it falls outside of 'guidelines.' Something is ALWAYS better than nothing!
Next Page: Creative Cardio and Strength Training Ideas
