How to Make Time for Weight Loss

Making time for things like going to the gym, eating healthy, getting enough sleep, going to work, spending time with the family, having a social life, and getting a good night’s sleep sounds absolutely impossible. We are all in the same boat! We are unable to make time to get ourselves back in shape and get fit. It’s almost overwhelming to think about how we can fit this into our busy lives.

There are plenty of solutions to resolve the common problem of having too much to do and not enough time to get it all accomplished. We have to create a map that will get us from point A to point B, so that we have a direct path to get us to our destination. First, we must begin with meeting ourselves where we are at. Once we can recognize where we are starting from, we can begin to draw our map.

Let’s use candy bars as an example of meeting yourself where you are at. For example, if we are eating 6 candy bars a day, and we decide that we want to lose weight, we will need to make a change in how many candy bars we are eating in a day. Rather than completely taking away our candy bars, let’s slowly start to limit how many we are having in a day. Begin with one week of having just 5 candy bars, and once that becomes easy, you can start to bring that number down. Meeting yourself where you are at begins by starting with small changes.

Now, let’s dive deeper into how we can make time for weight loss! 

Time analysis sheet (start where you are)

You need to get an idea of where you are starting before you can make a map to your destination. Typically, doing a three to five-day time analysis will allow for you to get the most specific and most accurate map.

EX:

6:00 am wake up, check Facebook and Instagram 6:00-6:15 am, go to bathroom and get ready 6:15-7:15 am, make & eat breakfast 7:15-7:45 am, go to work 7:45-7:55 am, work 8:00 am-12 pm, lunch 12-1 pm, work 12-4:30 pm, get ready and drive to the gym 4:30-5:00 pm, gym 5-6 pm, go home 6-6:10 pm, make supper 6:15-6:45 pm, eat supper 6:45-7:10 pm, watch Netflix 7:10-10 pm, get ready for bed 10-10:15 pm, scroll on Facebook and Instagram 10:15-11:00 pm, go to bed 11:00 pm. 

Action:

Spend the next few days writing down, either on paper or on your phone, what you are doing throughout the day. This means paying close attention to the things you do throughout the day. If you can’t do this first, your map will be harder to create.

This is an example of a sheet you can create to track your time.

See where you are wasting time (shorten your miles)

Now that you have an idea of where your time is going, you need to be able to save some miles on this trip to your destination. In order for you to get to point B, you need to cut some time out of the scenic route.

EX: 

We are spending an hour on social media, on top of almost three hours on Netflix. Though there is nothing wrong with enjoying these things, let’s see if we can take a half hour out of this time to add towards something else. If our goal is to make time for meal prepping, then we can take a half hour of Netflix time to accomplish meal prepping.

Action:

See where you can cut or reduce time. Find things that you can negotiate with yourself and change up your map to get you closer to point B. 

Using Google Calendar is a great way to plan your day and set reminders for your goals.

Draw your map 

If you are not using a scheduler or a planner, we HIGHLY suggest investing in one. Using a scheduler like Google Calendar, show us what our day looks like. Using a planner like Panda Planner, guides us through our day, by including the goals & habits we are working on this week/day. Google calendar is what guides us to our destination. Panda Planner is the line of landmarks that show us how close we are getting to our destination. Here is a link to get your own journal https://pandaplanner.com/products/panda-planner-classic?variant=438128803843

Begin by putting in the biggest time blocks in your week. This could be work, sleep, mealtimes, meetings, kids sporting events, family time, etc. These are non-negotiables, meaning that you cannot change your times for these things.

Next, begin to look at your negotiable agendas. This could be Netflix, spending time on your phone, social media, emails, going to the gym, running errands, etc. These are the time blocks that we can move around and adjust our times.

EX: 

Using a planner or scheduler, begin to enter in your schedule. It is also beneficial to have things color coordinated. 

ACTION:

Enter in your schedule somewhere you can keep track of it. Give each of your agendas a different color. This will help you determine what is non-negotiable and what is negotiable. 

Here is how you can use Panda Planner.

Set course (set your goals and start them)

Point B is getting closer and closer, but first, let’s determine what Point B is. Let’s say we are wanting to lose weight; well how do we plan on losing weight? By eating better. How do we eat better? By making healthy meals. How do we make time for making healthy meals? By rearranging our schedule to allow us the extra time to make them.

EX:

Use your schedule to your advantage and make time, either once a week or many times throughout the week, to begin making your meals. They don’t have to be perfect. You just need to get started making those meals at home. Once that gets easier, you can begin to start making bigger changes into your nutrition, such as eating healthier, eating fewer calories, having a menu to follow throughout the week, etc. 

ACTION:

Find out what your point B is, then begin to break it down, step by step, to the smallest change you can make from where you are starting.

Plan for heavy waves (you might get off course and that’s okay)

We all know that things will not always go according to plan, and that is okay. Just because we drew our map and set sail, doesn’t mean we won’t come across a few storms along the way. We must be able to navigate ourselves through the storm. If something sporadically comes up when we had set a time for our goal, we can allow for that to happen. We are not a slave to our schedule; remind yourself that it’s just a map that is helping us along the way.

EX:

You forgot that your kid had an appointment at 5pm, the same time you were going to go to the gym. No one else can give them a ride and it’s out town. You know that training is very important to you and you don’t want to give that up. You can just change the time in your schedule instead. If you were going to watch Netflix at 7pm, do a home workout instead. Even if it’s only for 5 minutes, it will still get you closer to point B. 

Action: 

Create an action plan that will help you out on your worst day ever. Think about what that day would look like, and what you would do to keep yourself on track to point B. There will be times when it is completely out of our control. On those days, just go with the flow and start up again tomorrow. 

Always check the map (be sure to check in daily to see how you’re doing with goals)

Daily journaling will help you keep checking your map to see where you’re at and how close you are to point B. Using a journal like Panda Planner helps you keep track of your progress every day by having tasks, priorities, and scheduling all in one place. Check in once a day, with whichever method of tracking you use, to keep you on task to achieve your goals.

EX: 

Getting up 5 minutes earlier each day to set your goals and review them is a great way to set intent for your day and how you can get closer to point B.

ACTION: 

Use an app or get a journal that you can write in everyday to help you track your progress and see what you are working on for that day.

It takes time (Know that this won’t happen overnight; make mistakes and try new ways)

Getting from point A to point B is a very long journey. You need to be able to set small landmarks to check in with your progress. This will keep you afloat and allow for you to see how far you have come. Just know that this is a lot of work, but only for the first few weeks. Once this becomes more routine, you will see how you can make time to your day to help get you to your goals. 

HOW SORE SHOULD YOUR WORKOUT MAKE YOU?

We just finished an awesome leg day workout, we went in and got our butts kicked. We are covered in sweat and feel accomplished! It’s the next day and we are SORE, going to the bathroom is painful, the idea of going up a set of stairs terrifies you, and it’s only going to get worse tomorrow.

You are really feeling the soreness of your workout, and have another leg day coming up in just two more days. We tell ourselves that getting sore and sweaty is a sign of a good workout. We work really hard day in and day out, countless hours of working out, and yet, we are haven’t made much progress in a couple of months.

Let’s learn more about how we can achieve our goals quicker, with doing less.

Are you doing this for your workouts?

Your current workout might consist of the following, Monday is chest day, Tuesday is leg day, Wednesday is back day, Thursday is leg day, and Friday is arm and abs. This style of working out is a good starting point for beginners, especially when you are new to working out. It gets us sore and sweaty, and does the job for our fitness goals.

This style of working out is good, but in long-term, won’t be as beneficial to us as it was when we first started. We begin to lose motivation, life gets busy and we cannot workout as much as we used to, we are not recovering as quickly as we want from our workouts, and we begin to lose interest.

Before we talk about how you can get results quicker, faster, and sustainable let’s cover two things.

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Things that don’t determine a good workout.

Soreness and being sweaty is not a sign of a good workout. What did you say?! Take a second to let that sink in. It’s a tough pill to swallow, but let’s talk about why these two things are not a good way to measure your workouts.

We get into the mindset that we need to break our bodies down and be a puddle of sweat in order to get the body we want. The phrases “no pain, no gain”, “sweat is fat crying”, “no excuses” are outdated and need to be taken out of your vocabulary.

I can guarantee that you can get better results with doing less. First, we need to understand why we need to take these phrases out of our mindset.

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Our Rebell Savannah working on back squats.

You do need to work hard, but not all the time, we want to remember this, the 80/20 rule. The 80/20 rule is that you go in and give 80% of what you have and keep 20% in the tank. The reason we do this is because we want to save some for tomorrow. If you are consistently going 100% all the time, you are destroying your own progress to achieve your goals. You don’t need to punish your body to get results.You can do it here and there, but not every day.

What to do instead?

So now that we are considering taking out the idea of not getting sore and super sweaty in our workouts, how do we measure progress or a good workout? This won’t be easy at first, but if you ware wanting to get serious results and do this for the long-term we need to do less.

By doing less, you focus on the things that are important and the things that truly matter in your workouts. You can save time and literally days to your life by doing less and following this format for your workouts.

Squat (any type of squat you want)

Hinge (think Deadlifts and RDL’s)

Upper Body Push (Bench Press, Kettlebell Presses)

Upper Body Pull (Bent Over Rows, Chin Ups)

Core/Carry (Farmer Walks, Planks)

Single Leg (Reverse Lunges, Single Leg Hip Thrusters)

Mobility (Wall Slides, Leg Raises)

If you do these 7 movements 3 times a week, with 5-10 minutes of cardio, you have covered all of your fitness needs. This style of working out allows you to have your chest, back, and leg day all in one.

How many times have you gotten sick or life got busy and it made you miss a chest day or a back day? Imagine now, not having to worry about that anymore because you’re going to work on that muscle group again sometime later in the week.

Signs of progress

The way we can measure our progress is by being consistent and building off of skills. Stick with a few basic exercises and get really good at them. Once you are able to build a solid skill from these exercises begin to find new ways to challenge yourself with them, by increasing weights or increase reps/sets. If we are constantly chasing variation, you won’t be able to build skill, skill is what gets us to our goal.

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Our Rebell Saara when her Uncle George finally let her use the augur.

Another way we can measure progress is by seeing how your quality of life has improved. Is it easier to go up and down stairs, are you not afraid to shovel your drive way, has your confidence increased, did you try on a new pair of pants that didn’t fit 5 years ago, etc. You can measure your progress in many ways, soreness and being sweaty shouldn’t be one of them.

Save time, get results

When you train every muscle group once in your workout, 2-3 times a week, you are still doing the same amount of work, but without having to spread your time out so thinly. Now you don’t have to spend so much time at the gym, and get more time with family and hobbies.

Dialing down the intensity and the frequency of our current workout regimen sounds super scary and may make you uncomfortable at first. After working with over a 100 people like yourself, this has been the best way to get results. This allowed for our members to workout less and get better results.

Soreness and being sweaty will happen from time to time, because we will need to challenge ourselves. We do not need to chase after soreness and sweat to get results, remember to build off a skill and the 80/20 rule when you are working out next time. Your workouts should make you feel as if you accomplished something, but still have some room in the tank for more tomorrow.

What is Small Group Training?

Small Group Training is our version of group fitness done in a personal training setting. Have you been to a group fitness class that was too intense, and left you sore for days? How about a group fitness class where you felt that you didn’t belong? What about a group fitness class that didn’t give you the right guidance during the workout? That’s the opposite of what we do in our classes.

We are Restored Strength, and we care about you!

In our Small Group Training, we meet you where you are at, and we make sure to build you up, not break you down. We offer a family atmosphere and community that makes you feel welcomed, there’s no strangers here, just friends we haven’t met! Our coaches take the time to get to really know you, and help you accomplish your goals.

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Our Rebell Norma working on step-ups.

Our Small Group Training, is for those who are over 30 and want to get in better shape. If your goal is to have fun, while losing weight, getting stronger, and getting fit without having to do it alone, then you’re a perfect fit for our Small Group Training!

We work with every day people like yourself, we know fitness can be scary and intimidating, at Restored Strength you will never feel out of place.

Our workouts provide a large variety of exercises and modifications for all levels. We begin together and finish together for all of our workouts. When you begin as a member of Restored Strength, you will go through a thorough fitness assessment, that allows our coaches to put you in the best place to be successful.

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Our Rebell Mandy working on Reverse Lunges.

Check out our class schedule

https://restoredstrength.com/schedule/

If you are wanting to get results and have long term success, give us a try!

Our Jump Start Program is $199, this is a 3-week trial to check us out and see if we are the right fit for your fitness journey. You will be given 9 classes to attend in your first 3-weeks to see how we can help you be the best version of yourself.