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Yeah, it sucks and is a real part of the job. A few options I've tried to keep a lifting routine. 1. Lift in mornings. I found this hard as I'm already running on fumes, so this hasn't been sustainable. 2. Carve out 30-60 min per day with a hard block. Fit in what you can. Ive had some success here. 3. Do major strength programs on weekends, then try to maintain during week. This has proven most sustainable. The biggest thing I had to adjust my mindset to is "something is better than nothing," as I've traditionally been more of an all-or-nothing, "if I can't power through a full routine why bother" person.
Chief
30 minutes is better than nothing. Just block an hour in your calendar everyday to workout. The key is consistency.
Hard stop always at 5:30 for me. Easy with a home gym. If I need to get back on later that’s fine, but I’m not working for 1.5hr starting then. Just a personal way of doing things.
Best way to sustain the program for me includes:
- Schedule time in the morning for your workouts on your work calendar as “out of office” with reminders. I am calendar driven and this helps me keep the commitment. Also I feel like I did something for myself and that helps me power through work.
- variety. Keep changing things up BUT when you find a particular exercise you like try to work one of those into your routine.
- nutrition. When I’m working out I don’t want to waste that effort on a bag of chips. Have a plan there.
- rest day. Replace your workout time with something fun that you enjoy
- reflect. How did last week go? Any areas of improvement? Mirror time! What should I work on now?
Hope it helps. While not uplifting (pun intended) these things help me stay on track.