As I am sitting here I am struggling with this, ha. I have told myself that I want to take a spin class that begins at 6pm and here it is...5:30pm and I am just starting to put the "pen to the page" so to speak. Sound familiar?! I am a PhD student, Clinical Adjunct Professor, and studio fitness instructor...even though I always say that they all seamlessly flow together because my brain doesn't have to switch gears (it's all Exercise Science) but they all scream for the spotlight sometimes. Take a really deep breath in, hooooolllllddd it, and let it all go!
(don't worry the studio is only a few blocks away...5:33pm)
To cover the seams in your life scheduling is KING! Being sure that not only to write things down and plan, but be really honest with the demands on your time. This is something that I have a really hard time with. I am a forever optimist...and that goes with "hm, that should only take me 5 minutes right?!" (5:35pm)
Throwing your hands up and surrendering to your plan B sometimes needs to happen (I'm vowing to myself that it won't happen right now though ha). Always having a few accessories to help you in your home workouts can totally help you out if you get creative with time and space.
In my little corner of our apartment I have an old deck sitting bench from our old condo, a mat, Pilates ring, some thera-bands, two yoga blocks, and a set of adjustable weights....let's do this! (5:40pm...ouch this might need a pause button)
Density workouts are my FAV: let's get this done in 20 mins, hit the buzzer and go! How many rounds can you get through?!
2 min warm-up - my fav is ball rolling! Start with the feet and work on up calves --> hammies --> glutes/piriformis. Then breathe and bust out a plank and you are ready to rock.
Segment one: 10 mins
Step Ups (10x on each side) - Tricep dips (15 reps) - Single Leg bench squats (10 reps on each side, every other round jump squat 'em) - Push Ups (15 reps) - 30 sec Plank
Segment two: 10 mins
Wide Band Squats (10 reps) - Barre Style pulses (15 reps) - Weighted (optional) Single Leg Deadlifts (15 reps each side) - Mountain Climbers (30 secs) - Forearm Plank (30 secs)
So how did you do?! Best part about workouts like this...it is so easy to go back to them a month later and compare your performance. Its all about progression, not perfection.
Cheers and happy sweating!