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Integrating Fitness into a Busy Schedule

Integrating Fitness into a Busy Schedule

Do you find it hard to fit fitness into your busy schedule? Well, you are not alone, as this is a common issue for the majority. Many people struggle to find time to work out, especially if they have a full-time job and kids. But it is important to make time for yourself, and fitness is a great way to do that.

In this article, we’ll discuss some tips for integrating fitness into your busy schedule.

Here are some things which are important to finding time in your busy schedule.


Many people claim they don’t have time for exercise or self-care, but this could not be farther from the truth. Everyone, no matter how busy their lives may seem, has some time in their schedule to devote to taking care of themselves. Most of the time, we must make exercise or self-care a priority.

The challenge is finding that time amidst all the other commitments and obligations in our lives. Some people do so by getting up earlier in the morning to fit in a workout, while others prefer after-work exercise classes or activities to help release stress. Still, others might use their lunch break as an opportunity to go for a walk, take their dog for a run, or hit the gym.

Whatever your preferred exercise routine may be, it’s important to remember that carving out time each day, or just a few times per week, can make a tremendous difference in your health and overall well-being.

So, stop making excuses and start making time!

Schedule & Plan

Most people who use “I have no time” as an excuse have not paid strict attention to their schedules and daily routines, which is often the real reason they’re unable to make physical activity a priority.

The key to getting more exercise in your schedule is to plan and schedule each week carefully, leaving room for regular workouts and other important tasks. With proper planning and scheduling, it becomes much easier to carve out the time you need for regular physical activity. By committing to frequent exercise sessions, you will see real benefits in terms of both your health and your overall productivity.

With that in mind, if you truly want to improve your fitness level, start carefully using your schedule – you’ll be surprised at how quickly those few extra minutes can add up!

Save Time

There are many ways to open time for exercise, and one of the most effective is to start by recognizing what’s consuming your time. For example, many people find that choosing a gym nearby allows them to save time on their commute and get straight to their workout.

Alternatively, you might invest in some home exercise equipment that you can use right away in the comfort of your own home. Whether you choose to invest in weights, a treadmill or another piece of equipment, this type of investment can save you lots of extra time spent commuting to and from your gym.

By taking these small steps towards better health, we can all make room for exercise in our busy schedules.

Make It a Habit

In integrating fitness into a busy schedule, one of the most important things is to make it a habit. While many people think that to reap the benefits of exercise, they need to spend hours every day working out, this simply isn’t true.

Even dedicating just some 20-30 minutes each day to exercise can have a major impact on your fitness levels and overall well-being. Before you know it, those healthy 20 minutes of self-care will become an essential part of who you are and how you live daily.

So, if you’re looking for ways to stay fit and active amidst a hectic schedule, don’t despair – it’s easier than you might think. Just remember that all it takes is just a little discipline and determination. With some planning and persistence, building healthier habits is within anyone’s reach.

What did you do for your health today?


The First Rule of Muscle Gain

If there’s one thing learned in the gym, it’s that there are many basic rules you should abide by. If you want to make gains, you’d better learn them fast.

Another thing is that there are no shortcuts – you have to put in the work. It’s not just hard work. It must be smart work – working hard around the fundamental principles.

This is especially valid for a tough process like muscle gain, but with a little dedication and knowledge, you can turn your body into a lean, mean muscle-building machine.

In this article, we’ll talk about the fundamental principle of muscle growth that you simply can’t “hack” your way around.

Why Do Muscles Grow?

Ever wonder why your muscles seem to grow after a streak of particularly grueling workouts?

It’s not just “toning” because first, toning is a myth, and second, muscles actually undergo physical changes in response to new, previously unknown stress. When you subject your muscles to a novel form of stress, they respond by growing larger and stronger. This increased size and strength allows them to better withstand stress in the future.

Essentially, muscle growth is just your body saying, “alright, let’s see what else you got.” But the term “previously unknown stress” is quite generic, so let’s narrow this down a bit to a more specific definition.

Rule Number One

Most people who are new to weightlifting often ask, “How do I gain muscle?”

The answer is actually quite simple: progressive overload. Progressive overload is the gradual increase of stress placed on the body during exercise.

“Oh, so I just have to lift heavier?”

Well, yes, and no.

Progressive overload is not just about lifting heavier weights – it’s about challenging your muscles in new ways. By constantly challenging your muscles with new stimuli, you will force them to adapt and grow.

Now, without further ado, let’s have a look at the 4 tried and tested ways to realize the principle of progressive overload.

Increase Weight

There is no shortage of advice on how to progressively overload your training. But what is the most effective way to do it? Well, the most common method is to increase the training weights.

Besides bulk muscle growth, increasing the weights used will also stimulate strength gains, which compounds benefit in time. You shouldn’t go too quickly about it.

Here’s a sample progression you can use in your workouts:

  • Step 1 – Start off with a challenging weight and do 5 sets of 5 reps
  • Step 2 – With every workout, go up a couple of reps
  • Step 3 – When you reach 5×8 with this weight, increase by up to 5 kg and do the same
  • Step 4 – Rinse and Repeat

Increase Reps

In the simple progression we showed above, increasing weight is accompanied by increased reps. This is, in fact, the second most common way to progressively overload, and it may just be less strenuous and have a slightly lower risk of injuries.

Realizing it is quite simple – monitor your sets and add a couple of reps here and there.

Increase Sets

Besides increasing the reps done, and the weight used, you can also opt for an increase in the total number of sets completed.

You’ve done 5×8 for some time and can’t quite feel it?

Add another set of 8!

This is the third most common way to progressively overload, and combined with the second one (increasing reps), it’s a fantastic way to increase the total work you’ve done during a workout.

Decrease Rest

The most uncommon way of realizing progressive overload is by decreasing rest times between sets. You make the body do the same amount of work, but in less time.

This is a form of progressive overload that is often overlooked. By decreasing rest times, you force the body to work harder and adapt to the new demands placed on it. This can lead to increased muscle size, as well as improved strength and endurance.

So if you’re looking for a way to take your training to the next level, try decreasing your rest times and see how your body responds.

It might surprise you when you see the results.

Final Thoughts

So, what is the first rule of muscle gaining? It’s not just about increasing the weights used.

You must challenge the muscles in new ways. But remember that you also have to eat enough protein and get a good sleep.

By following this simple (but effective) advice, you can start getting results in no time at all! And as always, if you need an extra helping hand, don’t hesitate to reach out to us!

Five Ways to Improve Your Speed (Sprints)

Do you want to get faster?

Do you want speed?

It is a common thought that keeping things simple is the most efficient way to gain speed and quickness in your sprints. But is that true? Can adding complexity lead to even better results?

Let’s look at five ways you can add complexity to your sprinting workouts – and see how they can help you achieve even better results.

Are you ready to take your sprinting game up a notch? Let’s get started!

First, Why Sprints?

If you’re someone who relies on squats and leg extensions to develop your legs, think twice. Sprints are a great way to develop the lower body, as they are, a muscle, and strength-building exercise.

Not only do sprints help you build lean muscle mass, but they also improve your overall cardiovascular fitness, balance, and explosiveness. Sprints are a great way to bring your heart rate up and get your blood flowing. An additional bonus to sprints, they also help to tone your booty!

If you’re looking for a way to build muscular legs and a firm butt, or just diversify your leg training, start incorporating some sprints into your workout routine.

Now let’s have a look at 4 ways to add complexity to your sprint workout!

Run Longer

In sprinting, there’s one thing that’s universally understood: the longer the distance, the more challenging the workout. But what if we told you that progressively overloading during a sprint workout can be just as simple as running longer?

That’s right – it’s just like increasing reps in a normal weight-training workout. By gradually adding distance to your sprints, you’ll not only see an increase in your speed and endurance, but you’ll also be better able to handle the intensity of a race.

If you’ve done 5 strides of 50 meters until this point and you’re looking for a new challenge, take the first or final couple of strides to 80-100 meters!

Go Uphill

In case you don’t want a longer distance and you want to spice up your sprint workout, you can try going uphill. It may seem counterintuitive – after all, sprinting is about going as fast as you can – but running at full speed up a slight incline can actually help you improve your speed and endurance.

The key is to find a hill that isn’t too steep. You should be able to maintain most of your full sprinting speed without having to slow down too much. Not only will going uphill help to increase your speed and endurance, but it will also make your muscles work harder, and as a result, you get a more intense workout and, of course, a better stimulus.

Next time you are looking to mix things up, forget the treadmill and head for the hills.

Run On Sand

Another great way to add an extra challenge to your sprint workouts is to run on sand. It’s a unique way to build leg strength and improve your form. If you really want to spice things up, try sprinting on the public beach in town. The soft, uneven surface will really assess your balance and coordination.

Be sure to wear proper footwear to protect your feet from the hot sand. While you are at it, jump in the water afterward!

Add Some Weight

You’ve seen individuals at the gym who are always sprinting on the treadmill with a weighted vest on. You think to yourself, “Why would they do that?” Well, it turns out that there are some benefits to sprinting with extra weight.

First, it forces your muscles to work harder, which can lead to greater gains in strength and power. It can also help to improve your strength and endurance.

Last but not least, a great way of progressively overloading your sprints is to simply add some weight. You can do so with a weighted vest, ankle weights, or even better – pulling a sled.

If you’re looking for a new challenge, weighted sprints are a must-try!

Final Thoughts

Complexity breeds progress.

By adding complexity to your sprints, you’ll not only be able to create a better stimulus for progress, but you will also diversify your leg workouts a bit more!

So, wait no more, get started on your sprints today!

Let us know how these suggestions work for you.