A Busy #Bossbabe’s Guide to Being Fit & Healthy

You may have tried a million times to get on a workout and healthy eating schedule. Try and then give up because 1) working out and planning meals took up too much of your time 2) you felt like you had to remove yourself from your favorite social outings to fit its rigid diet, 3) the workouts were over-complicated or totally boring, 4) the whole idea of changing your habits totally stressed you out. Or maybe you haven’t even tried one yet because you already have these expectations set!

A Busy #Bossbabe's Guide to Being Fit & Healthy

Taking care of your health shouldn’t be tedious, tasteless, binding, or overwhelming. It should be fun, flexible, balanced, and done with other like-minded women after the same goal – to be their very best selves! This is why I have been working so hard on creating a concise, informative, and completely realistic set of guides formulated from my own experience as a busy woman. Yes, I have a fast-paced job, yes I have other hobbies and interests, and, yes, I want to be the healthiest version of myself I can be! Don’t you? However, your needs may not look exactly like mine. I want to help you navigate finding the nutrition and workout style that works for YOUR body type, YOUR schedule, YOUR hunger levels, and YOUR tastebuds. Healthy eating and working out takes some changes. But these changes need to work for your unique lifestyle and preferences. Am I right?

That’s why the Life in Spandex Sweat and Eat Guides were built on the following 7 principles!

  1. Make it short and sweet.

No workout needs to be more than 60 minutes. When planned strategically, a workout can be effective in under 45 minutes. How? Through HIIT (High Intensity Interval Training) and Circuit Training. These types of training do two things necessary for fat loss – they get your heart rate up in intervals and build muscle.

A Busy #Bossbabe's Guide to Being Fit & Healthy

A combination of low intensity cardio, circuit training (or interval training), and HIIT cardio is important for optimal fat burn with proper muscle recovery in mind. However, if you’re only doing low intensity cardio, you’re missing out on the after burn effect of HIIT and Circuit Training. I like to call them the “fit it in and move on” workouts. These interval-based modes of cardio are designed to not only burn major calories during exercise. You’ll even burn 3x the amount of calories AFTER youโ€™re done working out!

2.Preparation is key.

Have you ever gone on a trip without packing? Have you ever taken a test without studying? Have you ever given a presentation without practicing? Maybe, but most of the time anything we want done well, we prepare for. So why would your health be treated differently?

Planning workouts and meals may sound tedious. But it will make your life a whole lot easier in the long run. Creating an action plan gives you one less thing to think about during your busy week. As a #bossbabe you already have a lot going on. Knowing what workouts to do on what days and deciding what meals you want to eat gives you more brain space for the other important things in your life.

3. Schedule it in.

I always told all my clients, “Treat your workout like an appointment.” You wouldn’t cancel an important work meeting or doctor’s appointment because something else came up. Your workout should be treated the same. On Sundays, I like to plan out my weekly workouts – what I’ll be training and when I’ll be training. This way, I can work around a long day of meetings or social outing. Making a plan and sticking to it takes away any decision-making stress that can come from choosing a happy hour over or an extra hour of sleep over a workout. As a Life in Spandex Lady, your Sweat Guide lays out your workouts day-by-day and gives you scheduling tips to find out when you workout most effectively. Not everyone likes to workout first thing in the morning, and that’s okay! Your workout schedule needs to work for you.

A Busy #Bossbabe's Guide to Being Fit & Healthy

 

4. Two words… meal prep.

It sounds like a hassle, but it will make your crazy week so much smoother. I’ve mastered my meal prep and reduced time spent from around two hours down to one! It’s all about getting an efficient routine down and making it a habit. The Life in Spandex Eat Guide goes over exactly how to plan and prepare your meals to make your life easier, not more complicated.

5. Choose your battles.

I can’t live without dark chocolate, so I would never start a nutrition regimen that told me I could never eat it again. This is why I’ll never tell you to give up your favorite foods entirely. Treats shouldn’t fall into any extreme category – such as “all the time” or “never.” Health is not about restriction, it’s about balance. I love using the metaphor, “Your diet is like a bank account.” If you choose to splurge, then you balance it out somewhere else. If you spend way too much money on vacation, do you just saw, “Screw it,” and continue to spend? No, you cut back for a little bit until it evens out again. This same principle applies to your eating habits. If you give in to a piece of pizza at a lunch meeting, concentrate on eating lean protein and greens for your next couple of meals. Finding a balance helps you navigate away from food anxiety and into a place of happy and healthy eating.

6. Find patience.

Results won’t happy overnight, no matter what the diet industry says. Miracle pills, shakes, and foods don’t work – otherwise we’d all be walking around looking like fitness models. Right?! Consistency and patience are vital to long-term success, and finding them can be the hardest part. This is why it’s so important to make peace with your body as it is at every stage. Eating healthy and working out should never be treated as punishment for the way you feel about your body. If you constantly use exercise or restriction as a means of paying the piper you’ll never find enjoyment in it. Exercise and eating healthy are privileges. Don’t forget that.

A Busy #Bossbabe's Guide to Being Fit & Healthy

7. Know You’re Worth It

My mom always taught me to, “Know my worth,” and now I’m telling you! You are worth taking care of your body, you are worth feeling good in your skin, you are worth scheduling out an hour of “you-time,” you are worth saying no when you need the rest, and you are worth investing in. As women, we tend to put everyone else before ourselves. Giving back is important and extremely gratifying. However, what happens when there’s nothing left to give? It’s okay to take care of yourself too. In fact, it’s vital in order to continue taking care of others without resentment. If you’re becoming bitter from always giving and never taking time for yourself. Are you really doing anyone a service?

Learn what happened when these Life in Spandex Ladies decided to make a change and invest in themselves. Click here to find out!

Ready to feel confident, healthy, and fit? Ready to find it in a balanced, flexible, and personal approach? I urge you to find out more about the Life in Spandex Sweat and Eat Guides by clicking here.ย 

Not quite ready to make the plunge? Type in your email address below and I’ll send you a free 5-Day Jumpstart Plan which is a mini, more intense version of the Life in Spandex Guides. This 5-day plan is designed to give you the extra push you need to get motivated and ready to invest in your health and happiness.

Sign up now for your free 5-Day Metabolism Jumpstart Plan!

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Hi and welcome to Life in Spandex! I’m Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let’s get fit together!

41 comments
  1. Great content. I for sure struggle with more than a few things you mentioned. Consistency is definitely one of the hardest for me but I know everyone is worth being and feeling healthy. Thanks for sharing.

    1. You’re so welcome! Consistency is the hardest part. Sometimes it’s about staying true to your goals instead of what you feel like in that moment. It’s also about finding new habits you enjoy. I look forward to my nightly salted caramel bcaa slushie and it only has 100 Cals!

  2. Great post. I guilty of make excuses for not working out or meal prepping. Getting back on track day by day.

  3. Great and motivational! Patience is a huge part!

    1. Patience can be the biggest challenge (with anything in life). I actively work on it every day ๐Ÿ™‚

  4. You’re an inspiration! I need those pancakes ๐Ÿ˜€

    1. Aw thank you so much!!! They’re sooo good oh my gosh

  5. our lifestyle seems very similar…and im all about finding that balance too ๐Ÿ™‚

    1. Yay!! Sometimes it’s easier said than done right? Haha but I’m miserable without it

  6. Awesome tips! Simple and easy for anyone to follow!
    Thanks for sharing!

    1. Thank you so much! I’m happy you like them ๐Ÿค—

  7. Love these tips! Meal prep and HIIT workouts have been my saving grace.

    1. Yes can’t wait to get back into HIIT when my knees are better ๐Ÿ˜‹

  8. Great tips! Meal planning is so important – eliminates stress and the risk of making bad food choices when time is short.

  9. Easy to follow tips! I wish I meal prepped sometimes but it doesn’t work well for us. :/

    1. Why doesn’t it work for you?

  10. It is so important to make time for exercising and prepping meals ahead of time can help with that too.Life in Spandex Sweat and Eat Guides are something I will have to check out for sure. Thanks for sharing the information.

    1. Thank you Rebecca!!! I hope you decide to join the Life in Spandex team ๐Ÿ˜

  11. Prepping is so key for making healthy choices the easy way. Thanks for sharing!

  12. These are great simple tips that anyone can follow easily! Thank you! I need to work on meal prep. If I don’t meal prep I tend to just eat whatever is easy and convenient:/

    1. Thank you Sarah!!! Do you have any recipes you love to prep?

  13. This is great – thanks for sharing #twinklytuesday

    1. Thanks girl!! Always love linking up there ๐Ÿ™‚

  14. I’ve been keeping an eye on this workout. I need short and sweet for sure!

    1. Yes! Did you download your free 5 Day Jumpstart plan?

  15. Meal prep is the area I lack. By the time mealtime rolls around I realize I don’t have anything prepared or planned!

    1. Oh no!! That’s the worst. I always prep for 4 days on Sundays and then make some more lean protein and use leftovers for the last few meals of the week. I don’t normally prep for the weekends

  16. I am already falling in love with all you have written here, because they are great and it is going to help a lot.

    1. Aawww thank you so much! That means so much to hear

  17. I recommend exercising when you can with what you can. Park farther from the door. Carry full laundry baskets up and down the stairs. Take the kids for a walk. Every little bit helps!

    1. Love this thought process! Everything helps, you’re so right!

  18. Love the tips! Thanks

    1. You’re so welcome!! Which tips are you going to try first?

  19. Big fan of prep! It makes life easier.

    1. I so agree with you, if that wasn’t already obvious lol. What ways do you like to prep?

  20. These are awesome tips! Staying fit and eating healthy is so possible as long as you plan!

    1. Yes and it’s also important to have the proper balance of macronutrients, cardio, strength training it, rest, and micronutrients!

  21. All really great tips. Prep and planning is really the only way to make it work!

    1. Thanks girl!! How do you normally plan for success?? Would love to hear other experiences and tips

  22. I agree prep is key and things go better and more smoothly when you plan them out.

    1. Absolutely, smooth is such a good word to describe it! Anything can be accomplished without planning, but sooo much less stress when you do plan

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