It’s Decision Time: You’ve Only Got 15 Minutes, What Do You Do?
If you’re that busy parent, social butterfly, or devoted athlete, you know the scenario…
Your kids need to get picked up early after work, you get that last minute invite to go out for happy hour, or you get held up late at the office.
All you’re trying to do is make a positive change in your life.
You’ve got a plan.
You’ve been putting in the work.
Then, BAM! Life happens.
Up until this point everything has been running smoothly. Heck you’re even starting to feel a little stronger.
But now you’re at a crossroads.
Which way do you go?
You can go left; “Well, I guess I’ll get it tomorrow – knowing tomorrow likely won’t happen. Or, you can go right; “I’m going to figure out a way to make this happen, right now.”
Most people go left and find they start slowly sliding downhill away from their goals.
Today I’ll tell you why you NEED to go right and what you need to do to make the right choices once you’re down that road.
Time: Friend or Foe?
If you’re like most people you probably view time as the “bad guy”, right?
You blame “time” for many of the things that don’t go your way…
Like being late to pick up your kids from school, skipping your workout for happy hour, and simply heading straight home because you got held up at the office.
For some reason people also feel like if they don’t have an hour, then they might as well not workout at all…
Again, this is where I caution you to NOT be like most people.
Instead of thinking of time as the enemy, why not befriend time?
Throw your arm around it, give it a big hug, and share a smile with it.
Because whether you’re aware of it or not, you don’t NEED an hour to workout. You don’t even need a half-hour to workout.
In fact yes, all you need is 15-minutes of the right exercises done with consistency.
You know that ONE exercise that makes you feel great, right?
You know, that ONE you look forward to in your workout?
If you’ve got ONE, then you’re already ahead of most people, and if you don’t that’s ok too.
The key to any strength training or nutrition program is CONSISTENCY.
If you’re a client of mine it’s something you hear me say a lot:
“The training program that works is the one you’re most consistent with.”
Let’s go back to the scenario mentioned before…
You already have a plan.
It’s working. You feel great. And you’ve got an appointment booked with yourself after work.
BOOM! Life happens.
In order to stay consistent with your training program you NEED to – now and ALWAYS – go right.
That means you need a training program that can sustain time-cramped schedules, unexpected events, and all the while give you the results you’re looking for.
In today’s scenario you’ve only got 15-minutes, which means you’re likely only going to choose 1-2 exercises.
Here’s what you need to do in order to choose those exercises:
Pick the 1-2 that you know the best
A big factor in consistency is doing things that you’re comfortable with. Your 15-minute workout is no place to try and learn a new exercise you just read about in your favorite magazine.
Pick the 1-2 that you know work for you
I’m biased. I like kettlebells. I like to swing them and I like to put them over my head. That doesn’t mean YOU have to use them.
People get stronger every day without kettlebells. So, choose exercises you know and that you feel work best for you.
Pick the 1-2 that you’re most Ready, Willing, and Able to do on any given day
They have to pass the “gut test.” In other words if you pick an exercise that immediately triggers that, “ehhhh I dunno” feeling, skip to another one.
Any hesitation here will only make it easier to completely skip your workout when time is putting you under pressure.
Pick the 1-2 that you can do wherever you are
This is a BIG one. Most of the time if you’re squeezing in a quick 15-minute workout you’re probably not going to have time to make it to the gym.
So, what can you use that you have at home?
If you don’t have any tools you might consider buying some, or you might consider learning more about body weight training.
The key here is whatever 1-2 exercises you choose, they need to be flexible; you need to be able to be perform them wherever you are.
In case your wondering I have 6 bells I keep at home simply for this reason. They’re not my heaviest bells. But they’re good enough for times like this and get the job done.
Pick the 1-2 that builds strength and gets your heart rate elevated
If you’re looking for bang-for-your-buck you want to make sure they work.
Don’t choose something that’s simple – like sit-ups – but does NOTHING for your strength gains and/or to elevate your heart rate.
Think BIG MOVERS:
Choosing to go right instead of left can help you avoid the dreaded “plateau” in training and keep you on the path to success.
Also remember, you’re never trying to be “perfect” in any given workout, instead you’re simply looking to be just a LITTLE better every day…
And consistency goes a long way in making that happen.
Need help figuring out which exercises you should use? Contact me and I’ll help you create your own 15-minute workout.
– Coach Chris
Are you ready, willing, and able to commit to the person you want to become and want a guide to help navigate you through the inevitable trips and turns of your journey?