3 Ways to Find TIME for Fitness

As a Certified Wellness Coach and Exercise Physiologist, one of the biggest barriers I commonly hear with starting or sticking with an exercise plan is TIME. We live in a fast-paced, busy world and it can be daunting to think about how exercise can or will fit in with all your other obligations. Luckily, there is a 3-step process you can go through to make regular exercise a part of your reality.

1. FIND the Time
The first step is to map out your regular routine on a weekly planner or calendar, ideally one that is broken down into thirty-minute blocks. Begin by filling in your regular obligations – work (including any breaks!), sleep, recurring appointments or meetings, etc. Once you’ve filled in all of your regular obligations, look for the empty chunks of time. Notice where you may have an extra thirty minutes or an hour and look at these spaces as opportunities for fitness. This is the first step of finding time for fitness.

[Note: this could and should be done on a weekly basis so you can set yourself up for success. If you have a busier than normal schedule one week, you may realize you might not have time to get to the gym, but you might be more inclined to take a 20 minute walk around the block (and lose the “guilt” for not going to the gym because it wasn’t part of your plan!) On the flip side, your next week might not be as busy and you have more time to get to the gym. It really is all about balance, even when it comes to our time!]

2. MAKE the Time
Next, examine where the gaps in your schedule are and how these might align with some of the activities you are interested in. Perhaps you’ve always wanted to try Yoga, your work schedule is flexible and you notice your gym has a Wednesday Body Flow class over the lunch hour (hint, hint!). You might notice you have a gap every day when you get off work at 4:15 and before you pick the kids up at 5:30 that there’s a 30 minute HIIT (High Intensity Interval Training) class you could hit up (pun intended) at 4:30pm (another hint hint!). Or, you might see you have time for a 15 minute walk with the kids a few nights per week. Once you have found some activities that interest you, and that would fit into your schedule, make the time for them.

3. TAKE the Time
Now that you’ve identified free time in your schedule and decided on the fun fitness activities you would like to fill it with, it’s time to commit to your plan. Treat each workout with the same priority that you would an appointment for something important. Just like you need to show up and be prepared for others, it is vital to show up for yourself. Do whatever you need to do in order to keep these important appointments with yourself, whether it is setting reminders on your phone, having a workout buddy, or a wellness coach or personal trainer to hold you accountable (hint hint!)

Remember to frequently reflect on WHY you’ve decided fitness should be a priority in your life (wellness coaching can help with that!) so that you are able to maintain your focus. Repeat this process as often as needed for continued success!

 

Lindsey Peterson is a Certified Wellness Coach at Proximal50 Life Center. Lindsey coaches her clients to create sustainable lifestyle changes and to help them improve their overall well‐being. She provides support for creating realistic goals and navigating the challenges & obstacles that often get in our way.

Is Reset90 for me?

Reset90 is an 90 day online accountability group led by the team of wellness pros from Proximal50 Life Center. Reset90 is for you, if:

  • You’re looking to create healthy lifestyle habits that stick, like meal planning/prepping and/or incorporating more fruits and veggies
  • You’re lacking in the energy department
  • You’re struggling to get into a fitness routine and need some guidance
  • You’re trying to reduce your “cravings,” but just can’t seem to kick them
  • You’re looking for a community to support and push you towards your goals
  • You’re searching for a way to better manage stress
  • You’re tired of starting the newest fad diet only to end up right back where you started
  • You like the idea of a holistic approach to your health
  • You want to make long-term changes, without meal replacements, products & supplements.

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Questions? Email Lindsey, Wellness Coach @ Proximal50 at lindsey.peterson@proximal50.com

3 Strategies for a Healthy & Happy Holiday Season

Do you look forward to the holiday season every year only to be reminded of the stress, exhaustion, and derailment this time of year can often bring? Before things become hectic, make a commitment to your health by following these 3 simple strategies:

 

Make a Plan
Planning can help you stick with your goals and start the new year off on the right foot to avoid playing catch-up on your resolution. First, you must choose your goal or main focus for the season. Is it to stay active? Maintain your weight? Stress Less? Whether you’ve already been working on a goal or are just starting, it is important to set a concrete, realistic goal. Once you’ve pinpointed what the overall goal is, make a plan on how you’re going to achieve that.

For example: If your goal is to stay active, figure out how you’re going to make it a priority. With the demands on the season pulling us in every direction, it is easy to skip workouts. Start by figuring out what is going to make you stay accountable (tips: schedule workout sessions, recruit a friend, sign up for a holiday challenge, find more time-efficient workouts, etc). If you’re not sure where to start, schedule a session with a Certified Health and Wellness Coach would be a great choice!  

 

Avoid the Blues
The holidays are supposed to be the happiest time of the year, yet for many, they trigger deep feelings of sadness and anxiety. From family dynamics and missing loved ones to the financial pressure of gifts, not to mention the unpredictable North Dakota weather and lack of sunlight – all can be prime conditions for a world-class funk.

Combat the holiday blues by:

  • Exercising – which releases endorphins, the body’s natural “feel-good” hormones
  • Socializing – isolating yourself, however tempting, often only feeds a depressed mood. Surrounding yourself with close friends, even if you don’t feel like it, provides you with opportunities for pleasure and joy.
  • Volunteering – giving back is an opportunity to redirect your focus in a positive, and often rewarding, manner.
  • Limiting social media – as the saying goes “comparison is the thief of all joy.”

Prevent illness and injury
You’ve made a well-thought out plan and things are humming right along – don’t let the sniffles, flu, or preventable accident bring you down! The holiday season is prime time for colds and flu. Prevent them by washing your hands regularly and urging others to do the same. Sprinkle sand on icy patches and use caution when driving in adverse weather conditions.

Investing a little time and effort into your own health and happiness will help ensure a merry & bright holiday season! If you need help on where to start, contact Lindsey at 701.751.2974 or schedule a complimentary consult.

How to Refocus & Re-prioritize Your Health, Right Now

Summer is in our rear-view mirror, school is in session, and cooler temps are approaching. The change of seasons can be the tipping point we need to “fall” back into a healthy routine. This time of year can be great for refocusing and re-prioritizing your health and wellness goals. There is no need for drastic cleanses and stressful diet guidelines; below are some easy steps you can take to get started!  (Helpful tip from your coach: pick one or two things to work on making into a habit and then move on to another):

  • Increase Water Intake: Carry a water bottle with you all day and make it a point to refill it 3 or 4 times. Keep things interesting by slicing up a lemon or lime to add flavor.
  • Prioritize Sleep: getting an adequate 7-9 hours of sleep each night is one of the best things you can do for your health and often the first thing we sacrifice.
  • Meal Plan: Invest a couple hours on a Sunday afternoon (or whenever your schedule allows) to cook and prepare some meals for the week. Having meals prepped ahead of time will take the chaos out of mealtime, ensure you have a healthy, balanced option to eat, and – bonus points! – will reduce your take out bill.
  • Manage Stress: Find little ways throughout the day to reduce your stress levels. Take a walk around campus or your office; practice mindful breathing; take a bath; or journal for a few minutes to get out your thoughts.
  • Mindful Movement: Get moving at least a few days each week. Whether it be a workout class that excites you or focusing on achieving 10,000 steps/day, set a goal and hold yourself accountable.
  • Be Kind to Yourself: Pay attention to how you speak to yourself inside your head. Practice kindness and grace with yourself – you deserve it.
  • Connect with a Wellness Coach: Well, of course! 🙂 Not only can a wellness coach educate you and help you focus on your goals, but we’ll hold you accountable, too!

To schedule an appointment with Proximal50’s Certified Wellness Coach, email Lindsey at lindsey.peterson@proximal50.com or call 751-2974