Staying fit and healthy with a busy schedule

By Marie Spreckley 2 years ago . 3 minute read

Are you trying to stay fit and healthy yet find it hard to fit this into your busy schedule? It’s easier than you may think. Here are some tips and tricks that barely take up time yet will make a huge difference.

When it comes to fitness, the most important thing to remember is that the best workout for you is the one you truly enjoy and stick to. There is no one-size-fits-all here so you can chose anything you like in a convenient location for you including swimming, pilates, body pump, your own weights workout at the gym or at home, personal training sessions and yoga. The workout you keep up and enjoy doing a few times a week for life is the best workout for you.

If none of these are appealing to you or they don’t fit into your current, busy schedule you can aim to increase your daily activity levels by walking and taking the stairs wherever possible. This can easily be done by getting off the bus or tube one stop earlier on your way to and from work, taking the stairs in tube stations, at your workplace or apartment building, as well as getting your lunches and coffees outside of your workplace. All of this really adds up when you do it continuously and consistently. Another great tip is to do body-weight exercises that engage multiple muscle groups like burpees, planks and push-ups so you get more done in a shorter amount of time. You can do as many repetitions as you can every morning before and / or after you shower or in the evenings when you get home, for example. Simply pick the most convenient time for you and incorporate it into your daily routine.

Staying healthy with your nutrition is also not as hard as you may think. Aim to consume a healthy, balanced, wholefoods based diet most of the time to get all the nutrients your body needs to function optimally. Quick, easy breakfast options include natural yoghurt with blueberries and almonds as well as oats with strawberries, cinnamon, pecans and almond milk. Quick and easy snack ideas include carrot sticks with hummus as well as a corncake with peanut butter. Easy, healthy lunch and dinner options include a wholegrain pizza base topped with a with a variety of roasted vegetables like courgettes, tomatoes and capsicum with some feta cheese and red onions on top as well as grilled chicken with a roasted sweet potato and steamed carrots and broccoli with a drizzle of olive oil. Salads are also always a quick, easy option to throw together with some spinach leaves, rocket, cherry tomatoes, beans, chickpeas, roasted almonds, red onions, olives, beetroot and capsicum with a light balsamic vinegar, olive oil, sea salt and pepper dressing.

At work events try and watch your portions, meaning you can still eat everything you desire but you do not need to have it in huge quantities. Make sure you have a light soup or salad as you next meal to balance out your calorie intake too. Choose reduced calorie beers, dry white wine spritzers with soda water, prosecco and liquor with diet mixers as your drinks of choice to save calories without noticing.

If you’re currently trying to lose weight make sure you load up your plate with lots of low starch vegetables like broccoli, cauliflower, tomatoes, courgettes, capsicum, spinach, asparagus and cucumber and add some lean protein like chicken, turkey, tuna and white fish. Use loads of herbs and spices as well as garlic, onion and a teaspoon of olive oil to season you dishes to make them flavourful and enjoyable. The fiber from your vegetables will keep you full and nourished and your microbiome happy and the protein will keep you satisfied for longer as well as keep you strong and healthy from the inside out. If you have a few minutes to spare and are serious about losing those pounds, download a free calorie-tracking app like MyFitnessPal or LoseIt for guaranteed results.

Follow these simple tips and tricks and you will definitely reach your goals and feel fantastic, even with a busy schedule.

About Marie Spreckley

Founder, London Weightloss Clinic

Marie is a clinical nutritionist, life coach, personal trainer and barre instructor and is passionate about helping you look and feel your best. She has an excellent track record of helping her clients get healthy, lean and energised for life and takes a holistic, well balanced and practical approach to health including nutrition, exercise and overall lifestyle. Her approach is individually tailored to each client, creating completely personalised formulations for the individual’s goals and health concerns from the inside out, rather than a one-size-fits-all approach.

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