Episode 104: No Excuses - How to Stay Fit When You’re Busy

In this episode of 'Fit Fueled, and Busy,' formerly known as 'Boost Your Metabolism Over Age 30,' the host discusses the rebranding of the podcast and its new focus areas: nutrition, fitness, mindset, and real-life unfiltered topics. The episode addresses five common excuses people use for not prioritizing their health and fitness: lack of time, putting others first, perfectionism, lack of energy, and conflicting information. The host provides practical insights and tips to overcome these excuses, emphasizing the importance of consistency, intentionality, and planning. Listeners are also invited to visit Couture Fitness Coaching for personalized support.

00:00 Welcome to Fit Fueled and Busy

00:38 Podcast Schedule and Themes

01:10 Unfiltered Episode: Debunking Common Excuses

01:35 Excuse #1: I Don't Have Time

04:52 Excuse #2: I Have to Put Everyone Else First

06:13 Excuse #3: If I Can't Do It Perfectly, It's Not Worth Doing

07:13 Excuse #4: I Don't Have the Energy

08:13 Excuse #5: There's Too Much Conflicting Information

08:52 Conclusion and Next Steps

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Transcript

0:23

Welcome back to the podcast, formerly known as Boost Your Metabolism Over Age 30. If you've been tuning in over the last couple of months, you know we've spent some time this summer evaluating our company and brand. Through that process, we realized it was time to make a few tweaks to better serve you, our listeners, and our clients. One of those changes was updating our podcast. We wanted to bring it back to life and deliver more consistent, valuable content that truly aligns with who we are and who we serve. So welcome to Fit Fueled, and Busy, a podcast for ambitious women, juggling life, family and fitness. Starting in September, we began releasing a new episode every Wednesday morning at 6:00 AM Central. Each week of the month has a different focus, so you can tune into what resonates most with you. The first week of every month, we focus on nutrition. This second week we focus on fitness. Week three is focused on mindset, and the fourth week is just an unfiltered episode. It's where we talk about real life, the ups and downs, and how it all ties back to health and fitness. So welcome to this week's episode. It's our second unfiltered episode, and this week we're talking all about excuses and how to debunk the common reasons people give for not focusing on their health and fitness. There are endless excuses out there, but today I wanna unpack five of the most common ones I hear and give you some perspective and tools to overcome them. So let's dive in. Excuse number one. I don't have time. Reality is we all get the same 24 hours in a day. It's how we use that time that counts. If you're juggling a full-time job, kids activity, family commitments, your weekdays probably feel packed. I get it because I'm one of those people. But with a little planning, you can stay consistent. Personally, I spend about an hour on Sunday prepping a few staple meals for the week. It makes such a difference. And in an upcoming episode, I'll walk you through exactly how I meal prep if you travel for work. No excuse there either. Go back and listen to episode 97 where I share how to use chat GPT to plan healthy meals on the go. So saying that you don't have time because you're busy traveling. There's tools out there to help you execute your nutrition. And when it comes to workouts, you don't have to spend hours in the gym. I lift weights four times a week for about 35 to 45 minutes in each session, and that's it. What matters is being intentional with that time and following a workout routine designed to build muscle and. Execute that workout routine consistently week after week. Don't switch up your workouts every week. Be consistent and be intentional. When I say be intentional, don't be scrolling on your phone in between sets during your rest period, because before you know it, five minutes has passed and your workout, that should only take 30 to 45 minutes. Just took an hour. And also you don't have to lift four times a week. It's what I like to do and what makes me feel good. Maybe you can only lift weights three times a week, but I promise you that you can find time to fit it in. You just have to take a step back and evaluate your day, look and see how you're spending your time. Are you spending an hour binge watching a Netflix series? How much time do you spend scrolling on your phone? Did you know that you can go into your phone settings, at least, I should say, on an Apple phone? I'm not sure about Samsung, but you can set. Limits for how much time you can spend on social media apps. You might be surprised if you set a one hour time limit for all social media apps per day. You might be surprised how quickly you're hitting that one hour time limit, and maybe that's a good opportunity for you to take a look and see how much time are you spending scrolling on your phone. Maybe you do actually have time to focus on your health and nutrition. Or another goal of mine is that I like to get 10,000 steps every day, but I'm gonna be honest, between my full-time job, my kids' activities and shuttling them from school to gymnastics practice and soccer practice and other family commitments, sometimes it is so hard for me to get 10,000 steps in a day because I have a desk job. But to maximize. My morning workouts, I will walk on my treadmill during my rest periods, between my lifting sets. It keeps me moving and it helps me hit my goal every single day. It's all about being creative and intentional with your time, let's move on to excuse number two. I have to put everyone else first. If you're a parent, and I am one, I get this deeply, the guilt of taking 30 to 45 minutes for yourself is real. But here's what I want you to consider. When you take care of yourself physically and nutritionally, you have more energy, you have better mental clarity, and you have more patience. You show up better for your kids, your family, and your job. And one thing to consider is you can involve your family in your health and nutrition. My girls often join me in the kitchen when I meal prep, or they'll watch me finish my workouts. Sometimes they join in with me on my workouts. I get to show them that taking care of your body matters because honestly, more is caught than taught. They're gonna pick up from that more than me just telling them that it's important to prioritize their nutrition and their fitness. It also gives me an opportunity to teach them new skills in the kitchen, which is a fun thing to do as well. But I have to bring you back to the fact that when you take care of yourself physically and nutritionally, you show up as a better version of yourself for everybody else around you, your kids, your family, your coworkers, everybody that you come into contact with. Excuse number three. If I can't do it perfectly, it's not worth doing this all or nothing. Mindset is one of the biggest roadblocks that I see. Life happens, things come up. You might miss a workout or grab takeout instead of your prepped meal, and that's okay. Progress is built through consistency, not perfection. Your ideal body or the things that you wanna change about your health and fitness. Habits. They happen through consistency, not perfection. The key is to be intentional. If you're going to dedicate time to a workout, give it your best move with purpose. The same goes for your nutrition. If you're going to plan and prep, execute it well, but when you do hit a bump, adjust and move forward. Don't get hung up on it and dwell on it for days. Remember, it's not all or nothing. It's about doing the best you can with the time and circumstances that you have, and being consistent and intentional. Excuse number four, I don't have the energy. This one's tricky because it can feel very real, but often it's that you're stuck in a cycle. If you gave me just four weeks of focusing on your nutrition and moving your body consistently, I promise you, you will notice that your energy. Will improve dramatically. Fueling your body with nutrient-dense foods and exercising regularly can transform how you feel both physically and mentally. The energy you gain will far outweigh the effort it takes to get started. And if starting to focus on your nutrition and your fitness at the same time feels too overwhelming, then start with just one. Dedicate the next four weeks to working out three times a week. Execute the plan for the next four weeks, and then in week five, start incorporating a nutrition plan and build on your progress. Let's move on to excuse number five. There's too much conflicting information. I don't know what's true, and honestly, you're right. The internet is full of mixed messages and it's overwhelming. That's why we created this podcast to bring you clarity and practical guidance. And it's also why Couture fitness coaching exists. Our coaching takes the guesswork out of health and fitness. We help you create a plan that fits your lifestyle and your goals. And we also help you adjust it as you go. As life happens, as things change, maybe your career changes and your days look different. We help you make those adjustments. Honestly, since there's five Wednesdays this month, next week's episode doesn't have a theme, so I think it's a perfect opportunity for me to give you a deeper look into exactly how we coach our clients, to inform you of the new tools that we've implemented and what it would look like to work with us at Couture Fitness Coaching. Here's the thing. We all have the same 24 hours in a day work, family, relationships, and responsibilities to fill those 24 hours up very fast. But prioritizing your health and fitness will make you more successful, more confident, and more impactful in every area of your life. If you're ready for support and wanna take the guesswork outta your health and fitness journey. Visit Couture fitness coaching.com. We'd love to help reach, help you reach your goals. Thanks for tuning in to Fit Fueled and Busy. If you found today's episode helpful, please share it with a friend and don't forget to subscribe so you never miss an episode. We'll see you next week.