How to make time for exercise and nutrition

Do you have some personal fitness and nutrition goals that you’ve been yearning to accomplish but feel like your tied down by other responsibilities? Let’s face it, between jobs, families, social outings and, frankly, excuses, there never seems to be enough time to be consistent at the gym or with healthy eating.

I’m sure you’ve heard a million times that “we all have the same amount of hours in a day as Beyonce.” When I hear that statement, I roll my eyes, because Beyonce has a team of people surrounding her, taking care of everything. But for the rest of us mere mortals, it’s still true that we all have the same 24 hours in a day. It’s just about how you choose to spend them.

Time management is something that we all need to work on, including me. It’s a skill that has to be learned and practiced … no different than swinging a golf club or lifting a barbell. But if you actually track the amount of time you spend on various tasks in the course of the day -- some essential, and some not so essential -- you may find that you’re not as busy as you think you are.

If I look back on my life over the past few years, when I was at my fittest I was also the busiest I had ever been.

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Here are some tips and strategies that have helped me manage my time and stay on track with achieving my health and fitness goals:

  • Daily journaling. Writing down my goals and what small tasks I needed to accomplish to move closer to them each day and week. This forces you to reflect at the end of each day to see if you accomplished what you intended to do.
  • Meal Prep. This is essential. Pick one or two days during the week when you either don’t go to the gym or have fewer responsibilities and prepare some food for the week. Make two proteins, two smart carbs, two veggies and always keep two sources of healthy fats around (avocado, mixed nuts). Here’s a handy guide to getting your meal prep on.
  • Pack meals for the day ahead of time, such as the night before to save time in the morning.
  • Always keep frozen veggies, meat and berries stashed in the freezer. When you’re left with no time to shop at the end of a long work day, you’ll still have healthy options on hand.
  • Invest in a Crockpot or Instapot. These gadgets are HUGE timesavers and will allow you to make delicious and nutritious meals in bulk -- and have them slow-cook while you’re busy doing other things throughout the day.
  • Pack a gym bag the night before and keep it in the car. Always keep extra gym clothes in your car for those days when you get out of work earlier than expected and have time to head to the gym.
  • Utilize local meal services. These will save you time, and there are so many delicious and options. Remember, their job is to make your life easier! At Max Velocity, we utilize Kettlebell Kitchen, with big promotional discounts available to all our members.
  • Limit screen time. It’s easy to fall into the social media rabbit hole and waste time looking at other people’s lives when its only taking away from our own.
  • Eliminate negative words from your vocabulary such as “can’t,”, “don’t” and “won’t.”

I hope that you find these tips useful and can start utilizing some of them in your daily routine. Let us know in the comments what’s working for you and what you need help with.


Need a more detailed plan to follow in order to start prioritizing the important things in your life, such as making time to achieve your health and fitness goals? Fill out the form below to download our FREE guide: “Seven Effective Ways to Make Time for Exercise and Nutrition.”