You exercise regularly for months … but then you go on vacation, need to travel on a business trip, or just get caught up in the general insanity of life and those great routines you built go out the window. Sound familiar? Staying in shape when you’re busy is faster and easier than you think!
Two of the most common patterns I see as a fitness and nutrition coach are:
- Working hard to get and stay in shape – working out diligently for months then getting completely derailed by holidays, a big deadline at work, or some other crisis.
- Or, getting fit for a big event and then “falling off the wagon” for the rest of the year.
This seesaw not only affects you physically but it plays out physiologically, too. Regular exercise creates a training effect — adaptations in the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimize health and function. When you stop exercising, your body adapts to the state of doing nothing — which means you start to lose the progress and all the benefits you worked so hard to achieve.
Here is a simple, do-anywhere workout. It can be done in only a few minutes a day, requires minimal or no equipment, and it focuses on compound exercises (big muscles, big movements) so it’s certain to be effective.
I love this workout because it’s versatile. Adjust or shuffle the exercises around for variety or skip a few of them when you are short on time. You can add resistance or modify the total number of reps and rounds according to how much time you have and your preferences. I encourage you to use this plan when you just can’t make your regular workout happen. It’ll help you maintain muscle, keep your metabolism humming, stave off fat gain, and so much more.
The most important thing is to do some type of full-body movement every day. Be sure you have this stay-in-shape plan available next time life gets hectic. Download this infographic as part of the Nutrition & Fitness for Busy Professionals Package, print a copy or save it to your device. Make it your go-to plan – it’s simple, effective and it fits!
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