PLANNING EXERCISE ON A CRAZY WORK SCHEDULE
Believe it or not, getting yourself to the gym is harder than actually working out itself. So, what’s a fitness hopeful to do if they don’t have the motivation to slip out of bed at 4 a.m. or has an ever-changing schedule?
(We’ve got some ideas for you)
Whether you’re a swing-shift worker, an early riser, or all-round workaholic, use these tips to help you get your daily sweat session in and make it count.
1) Make Fitness a Priority
If you don’t make time for your health, you will make time for your illness. We often make time for what we perceive as “important”, and our health should always be number one. Aside from your finances, your family, and your fitness… Is there really anything else that deserves your undivided attention?
Bottom Line = If fitness isn’t one of your top priorities, it’s never going to happen.
2) Be Realistic
Make sure you don’t sign on for too much. If you keep missing workout classes or training sessions because your schedule is too crazy, you could get severely discouraged. Stay in control and use the small bits of momentum to build and reinforce new habits that move you towards your goals. That can mean going for a class twice a week, meeting with a trainer once or twice, and filling the rest of the week out with solo sessions.
Bottom Line = Be realistic, consistency is key for success.
3) Time it Right
Just because your work hours are out-of-the-norm doesn’t mean you can’t have a consistent schedule like everyone else. If your schedule is constantly changing from day to night shifts, use the energizing (sleep-enhancing) benefits of exercise to your advantage. Shift work can wreck havoc on the body, but routinely scheduled exercise can help to increase mood, provide an outlet for stress, and increase your interaction with others (that you don’t work with) throughout the calendar week.
Bottom Line = If you’re utterly spent after work, sleep, then work out in your “morning” whatever time of the actual day that might be.
4) Be Prepared
If you’re working out after your shift, make it a habit to pack a gym bag before you go to work. This way you can go straight to the gym without any additional trips that can get you sidetracked. And if you’re training before you punch the clock for the day, lay out your workout clothes the night before.
Bottom Line = Without a plan, you’re planning to fail.
5) Watch What You Eat
Contrary to popular belief, the most important component to health, wellness, and longevity, is your nutrition. Recent studies have shown that although exercise can help with weight maintenance, heart health, and coordination… Your diet has the greatest effect on weight loss and body composition.
If you’re a night shift worker and spend your non-busy hours eating donuts and chips, you’re not going to feel up to hitting the gym once you’re off the clock—mentally or physically. Eating right will prime your body with the right kind of fuel to perform well in the gym, but also keep you from getting set back if you need to miss a workout.
Bottom Line = You’ll never out-train a poor diet.
See you in class!!!
What was the scariest moment of your life?
30sec Handstand Hold
30sec L-Sit Hold
5 Reverse Toe Touch Squats
Feet shoulder width apart, squat down, grab your toes, bring your butt as low as possible while holding your toes, then extend your legs to as straight as possible.
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box
Tabata Sit Ups
Out of Town WOD
8 Weighted Situps
*keeping the weight at arms length between you and
the ceiling throughout the entire range of motion
4 Push up
30 second Planks