Time Management for
Busy Women's Fitness & Family
Does the daily grind of work, family, and fitness leave you feeling like there just aren't enough hours in the day? You're not alone! But fret no more! This week's newsletter is packed with powerful strategies to help you master time management and achieve your wellness goals, all while nurturing your family.
Here's a sneak peek at what awaits you:
- Time-Blocking Like a Boss: Learn the art of time blocking to schedule your workouts, family time, and self-care with laser focus.
- Flexible Fitness Freedom: Discover how to create a workout plan that adapts to life's curveballs and ditch the guilt of missed workouts.
- Prioritizing YOU (Without the Guilt): We'll explore strategies to prioritize tasks, including self-care and fitness, so you can feel your best and be fully present for your family.
Taming the Time Monster: Time Blocking Techniques
Yes, we all have 24 hours in a day but speaking for myself, I am not the best at figuring out how to use them all. I need my sleep so that is a no brainer as well I spend a lot of time outside of the home for work or other responsibilities so to simply say "we all have 24 hours in a day, it's just how we use them" isn't quite accurate. Each of us live different lives and if you are a single mom, for example, you may not have the extra support to assist you in efficiently using all hours of the day. Have you seen that meme on Instagram where they say, "Until the 23-year-old fitness influencer has children and other responsibilities, don't tell me we have the same 24 hours!"
Time blocking is a powerful tool to carve out dedicated time slots for specific tasks, including your workouts. Here's how to get started:
- Map Your Week: Grab a planner or calendar and list out all your commitments – work meetings, family dinners, appointments.
- Block Out Priorities: Schedule in non-negotiables like sleep, work hours, and family time.
- Fitness First (or Last): Block dedicated time slots for your workouts, ideally at the same time each day for consistency. Be realistic – start with shorter sessions if needed and gradually increase duration.
- Buffer Your Blocks: Leave wiggle room between activities to avoid feeling rushed.
Prioritizing for YOU (and Your Workout!): Here are some strategies to help you prioritize tasks, including fitness, so you can feel your best and be fully present for your family.
- Prepare Your Gear: Lay out your workout clothes and shoes the night before to eliminate morning scrambling.
- Fuel Your Body: Pack healthy snacks or a pre-workout meal to avoid scrambling for energy before your workout.
- Communicate: Let your family know you have dedicated workout time and ask for their support.
Flexible Fitness: Move Your Body, Not Your Guilt!
Life happens! Don't beat yourself up for missing a workout or needing to adjust your schedule. Remember:
- Flexibility is Key: Did something unexpected come up? Move your workout to the next available slot or shorten it and get back on track with your plan.
- Home is Your Gym: Can't make it to the gym? No worries! There are tons of amazing bodyweight workouts you can do at home.
- Embrace the Park: Pack your resistance bands and squeeze in a quick workout while your child practices at the park. Every bit of movement counts!
- Listen to Your Body: Rest is crucial! Don't try to "make up" for a missed workout with a double session. This can lead to injury and burnout.
- Focus on Progress, Not Perfection: Consistency is key! Aim for most days, not all days, and celebrate your commitment to your health.
Remember, consistency is key, not perfection! The goal is to move your body most days of the week, even if it's just for 30 minutes. Be flexible with your schedule and listen to your body.
But wait, there's more! Did you know including your children in your workouts can actually benefit the whole family? This is another way of getting in a quality workout while the kids are still home from school. I personally will go for a run and have the kids ride their bike. Earlier this week we raced and did crab walks in the park then I found a tree and got at 20 min TRX workout in while they rested in Hammocks! For those who enjoy reading, here is the article below.
The Role of Parents in Preventing Childhood Obesity
Remember, even 30 minutes of movement can make a world of difference for your own well-being and stress relief. Don't feel guilty about prioritizing yourself – it benefits everyone in the long run!
P.s. Did you catch my last email about Prime Day deals? My curated list of Amazon picks for fitness and family is still available in my bio! These handy tools can help you make the most of your time management efforts.
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You got this sis!!! I am with you every step of the way,
Coach Tasha
Black Star Physical Therapy and Wellness LLC
Physical Therapist
Certified Fitness Coach/TRX
Lifestyle Medicine Health Professional
Apply to work with me here!
P.P.S. Missed last week's Sunday Stretch workout? Check it out here!
