March 5, 2025 • 16 mins
Being lazy isn't a bad thing and neither is cutting corners. In fact, you should by take the lazy route when it comes to eating healthier and working out more.
Listen to why it's important and how to be lazy to see the best results.
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Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up guys?
Welcome to a brand new episode of the
Fit Women's Weekly Podcast.
I hope that you're having a fantastic day.
In this episode, we're going to keep things
short and sweet because the topic that I
want to cover, it is very, very important.
I think that it is one of the
biggest issues that a lot of people face
when they're trying to hit specific goals, whether
(00:21):
it is weight loss or changing their body
composition to burn body fat and add muscle
mass, and it can derail a lot of
people.
But the lesson of itself is pretty short,
so I don't think this is going to
be a long episode.
And this came about because we just finished
an eight week program in my Fit Women's
Weekly Live program called The Strong Start.
(00:43):
Every year at the start of the year,
we go through an eight week challenge where
I give out the workouts, we do coaching,
I give nutrition challenges, all the stuff.
But more than anything, I want to make
sure that I give all my clients the
tools that they need to succeed.
I have never been somebody where it's like,
just sign up and then whatever.
If you finish it great, if not, that's
(01:03):
fine.
I want the people that sign up truly
commit and are able to finish through.
So all of that to say, halfway through
the challenge, I put out a questionnaire just
saying, how are things going?
What can I do more of?
What are you lacking?
What tools do you wish that you had
that you don't have right now on a
scale of one to ten?
(01:24):
How are you judging your progress?
And over and over again, everyone kept saying,
oh my gosh, I'm doing great with the
workouts because literally every day I was saying
this is the workout that you need to
be doing.
So that made it really easy, right?
So people weren't struggling and staying consistent with
their workouts.
What they were doing was struggling with their
nutrition.
I would say it would average eight out
(01:46):
of ten people were saying, I do really
well, but I'm having a hard time staying
on track with my nutrition or I have
a couple of good days and then I
fall off with my nutrition.
Life gets busy and then I'm not able
to do what I had planned.
And so that made me start to wonder
at first, okay, what's going on?
Because at the start of each week, one
of their challenges was to lay out a
(02:08):
meal plan for themselves.
What dinners are you planning on doing for
yourself and your family?
What are your lunches?
What are your breakfast?
Thinking, right, that now that they're going to
have a plan in place that they'll just
be able to follow that just like with
their workouts.
But the thing was, I wasn't giving anyone
specific meals like this is what you need
to make, right?
I don't do that because all of our
(02:29):
dietary needs, all of our preferences are so
different.
So I don't write up exact meal plans
for people.
It's also not fair because I want to
make sure that you're learning the habits that
allow you to create healthier nutrition habits far
beyond the eight week challenge.
And if I were just to say, Hey,
eat this every single day for the eight
(02:51):
weeks, yeah, you're going to see some crazy
weight loss, but it's not going to be
sustainable because you can't keep that up.
So I never say this is what you
need to eat.
So anyways, I was having my clients come
up with their weekly meal plans and they
were doing great at listing out the things
that they wanted to eat, but then they
weren't doing great at actually following through with
that.
And so I started to kind of question
(03:12):
like why, what is it that's going on
that you're not able to stick with the
meal plan.
And it kept coming up over and over
again.
Life gets busy.
I got stuck at work.
My kid needed to go to ball practice
or whatever the case is.
We didn't get home till late and I
didn't have time to make the meal that
I had planned out.
And so then it hit me just like
(03:32):
with workouts.
I always tell clients, meet me where you
are.
I don't expect anyone to be able to
hop into one of my workouts and beat
me at a workout, right?
Or be able to immediately start lifting a
35 pound dumbbell, 50 pound dumbbell, whatever the
case is, you need to be able to
progress from where you are and build your
(03:53):
fitness up from there.
And the same thing goes with our nutrition.
So this is where the lesson comes in,
where it is okay to be lazy.
Not is it okay to be easy or
it's not just okay to be easy or
lazy, but I actually recommend being lazy when
it comes to your nutrition.
(04:13):
And what I mean by that is don't
think just because you have to create a
meal plan for yourself or that's a goal
that you have, that it has to be
these elaborate meals of every night you're doing
baked chicken or salmon with homemade Greek roasted
fries, right?
Or potatoes and asparagus.
You don't have to have every single meal
that you are coming to the table with
(04:35):
to be made from scratch, homemade, every single
night.
That is not realistic.
If you know that your life is busy,
plan around that busyness and meet yourself in
your kitchen where you are that day, that
week.
So when you sit down to create your
meal plan for the week, be lazy.
And here's how to do that.
If you look at your week and you
(04:56):
go, all right, I know that I'm going
to be working late for three out of
the five weekdays, right?
So don't plan meals where you're going to
have to actually cook something.
Whether maybe you can precook your meals ahead
of time and just stick it in the
freezer so you can heat it up or
go ahead and just shop lazy and don't
(05:16):
feel bad about that.
I think that that's the misconception that a
lot of people are having, is that everything
has to be fresh and made from scratch
in order to be healthy.
When in reality, there are actually a lot
of processed and pre-packaged foods that help
us stay on track with our nutrition if
we actually open ourselves up to using those.
(05:36):
I know the idea of processed foods.
What?
But hear me out.
Processed foods has gotten a really bad rap
over the past 30 years, but processed foods
don't always mean what you think.
A lot of times processed foods, yeah, we're
thinking like little debbies, right?
Or fried foods in the freezer section.
But processed foods simply mean having some sort
(05:57):
of change from the food in its natural
state.
So technically, quick oats are an example of
processed food.
They've been cut down to be smaller so
that they cook faster.
Most foods you find in the grocery store
have been processed in some way, shape, or
form.
And so getting this idea out of our
head that all processed food is bad needs
(06:17):
to be pushed away.
So some of my favorite ways to keep
my nutrition on track but to be lazy
is to have pre-shredded cheese.
Now I know, oh my gosh, it is
coated in stuff.
It's coated in cornstarch so that it doesn't
stick to itself in the back.
So yeah, it's not going to melt as
good as if you like shred your cheese
(06:39):
yourself.
But I don't know about you guys, I
hate shredding cheese.
Not only does it take time, but I
hate cleaning the cheese grinder.
So if I'm going to have shredded cheese
on something, I'm going to buy the bag
stuff.
Other options, go ahead and get the pre
-made Uncle Ben's 90-minute rice.
There's nothing wrong with that.
You stick it in the microwave and it's
(06:59):
done.
Otherwise, you're cooking up for 20 to 30
minutes some rice on the stove.
And chances are, you're going to make more
than you actually need.
So it ends up going to waste.
Whereas if you do a microwave bag, you
can heat up what you need.
And then a lot of times, I'll throw
the rest in a freezer bag and stick
it in the freezer for a later date
if I'm not using them all.
Other options, there are actually a ton nowadays
(07:22):
of frozen meals that aren't so bad for
you.
Now I'm using this very lightly.
Am I going to suggest that you use
freezer meals every single meal?
No, because they are probably high in sodium.
They probably do have some added stuff that
over time can make you feel kind of
bloated and just make you feel blah.
But if you're using it on those nights,
when life is just, you know, it's going
(07:42):
to be crazy, have them on hand so
that they're there to save you.
That's what those kinds of things are for.
Amy's meals, a lot of international meals, like
a lot of Indian cuisines now come in
frozen meals, which are actually really, really good.
I love the Biblico brand.
I love the steam dumplings.
These, I just always keep in my freezer
(08:03):
at all times.
They take about two and a half minutes
to warm up and I can add on
a piece of chicken on the side of
my plate.
And then we eat these dumplings.
And that is a meal or some other
things.
And especially again, in the international aisle, I
love the pre-made, like, um, lentil curries
that are kind of like the 60 second
rice or 90 second rice, whatever time it
(08:24):
is.
But just like the same thing, it comes
in the bag, you heat it up and
then I'll just add some simple protein to
the side.
And we literally have a full meal in
10 minutes that's still helping me set, hit
my nutrition goals without sacrificing my time without
us having to eat at 10 o'clock
at night.
And then I'm not tempted to go stop
(08:45):
by the fast food restaurant that is going
to derail me.
Right.
A couple of other options that you have
are pre-made, um, precooked chicken sausages.
I love the brand Gilbert sausage.
For those of you guys that are listening
on the podcast, I'm trying to hold up
some actual examples.
So if you want to go back and
watch this on YouTube, you'll see the Gilbert
(09:06):
sausage.
But I've been using these for years and
what I love most about them is that
they're individually wrapped.
So I can just rip up what I
need, chop it up, stick it in with
some rice and some vegetables.
And then I have like a quick little
stir fry, right?
Other things are pre-made broth.
There's no, I know it's great to make
your own bone broth or your own chicken
(09:26):
stock.
That is time consuming.
And if you can't do it, you can't
do it.
That's fine.
I always have frozen broth in our freezer.
Actually, I just found a brand new one
for me, for our family, which is the
brand Rolly Roddy.
And it's a organic chicken bone broth.
This was ginger and turmeric.
And what I did was actually, we just
(09:46):
used this last night.
I used, uh, the bone broth.
I did put half of a chicken cube,
like a bouillon cube in with it to
add a little bit more flavor.
I added in some shredded chicken that we
had.
I poached in an egg and boom, we
had soup.
It was a really cold night and that
was actually delicious.
When we finished it, my husband looked at
me and was like, that was really good.
(10:07):
But that took me 20 minutes to make.
So all that to say is that when
you are making a meal plan, you do
not have to be a five star chef.
Look at what your schedule looks like, especially
if you hate cooking and then go to
the grocery store, put some extra time on
your schedule to allow for you just to
(10:27):
roam around and see what other options are
in there.
Yes, we always stress spend more time around
the perimeter, but go down the aisles because
times have really changed and there are a
lot more accessible options.
Frozen, frozen meats are not an option.
You don't have time to cook chicken.
Have some frozen Purdue chicken breast in the
freezer.
Now, is that going to be as good
(10:49):
as like making your own chicken breasts?
No.
But is it an option for those nights
where life is just busy?
It's going to be a lot healthier for
you to eat that than it would be
to stop and get chicken nuggets at McDonald's.
Right.
So just some things to think about when
it comes to your nutrition.
And we can also carry that over into
our workouts as well.
So if you're having a hard time sticking
(11:10):
to your nutrition plan, I'm sorry, your workout
plan, I'm trying to get my notes up.
So I don't make sure that I don't
skip out on anything.
If you're having a hard time staying successful
with your workout plan, you can also cheat
there.
I have three tips in order to help
cheat successfully for your workouts.
Number one, plan on short workouts when you
(11:31):
are short on time.
Just like with meal prep, we kind of
get this idea in our head that we
need to always make sure that we're planning
for these elaborate 45 to 60 minute workouts.
When that's not always the case, if you
know you're looking at your schedule, you know
that you work out on Monday, Wednesday, Friday,
but you have an event coming up on
Wednesday that's going to take you away from
the workout program that you normally do.
(11:53):
Five minutes is better than nothing.
So go ahead and plan out a five
minute workout.
Have it pre-planned ahead of time so
that when Wednesday rolls around, if that means
waking up 20 minutes earlier to get your
workout done, then you can get it done.
If time opens up and all of a
sudden you have more time that day, great.
But plan for what you have.
(12:15):
And science shows that a five minute workout
can be very beneficial, not only to your
health, specifically to your heart health, but also
can help increase your serotonin levels and put
you in just a better mood.
It makes you feel like you did something.
You guys should know that over on my
YouTube channel, I do always have five minute
workout fit finishers available that you can use
(12:35):
as a fit finisher, or you can do
it as a workout in and of itself.
If you have five minutes, do it once.
If you have 10 minutes, do it twice.
If you have more time, mix and match
some different workouts options that are available over
there, but just know something is better than
nothing.
Plan ahead for it.
Cheat.
Tip number two is repeat workouts.
(12:56):
The first time you ever do a workout,
you're kind of getting familiar with it, right?
The second time you know what you're supposed
to do, and you're able to knock it
out a lot faster.
So on those weeks and those days where
life is just insane and you don't really
have much time to go into a brand
new workout, trying to figure out what weights
are you going to use?
How are you going to lay this out?
What are the exercises?
(13:17):
Go through your workout database, because remember, I
always tell you guys track your workouts.
You should know what your past workouts were.
Pull from there one that's fresh in your
mind.
I would say one that you just did
a week or two ago and repeat it.
Try to go a little bit harder on
yourself to increase the intensity to make it
like really worth your time.
So whether you increase your weight or try
(13:37):
to increase the speed at which you get
the workout done, make sure that you're doing
that.
But there's nothing wrong with repeating workouts at
all.
And when you are short on time, that's
just one great cheat to help it go
a little bit smoother.
And then last but not least, have someone
else design workouts for you.
Personal trainers even have trainers because at the
(13:58):
end of the day, there are two problems
that come with this.
One, designing good workouts, it's time consuming.
So if you have somebody else do it
for you, awesome.
They get it to you.
You get it done.
You didn't have to spend up to an
hour planning your workouts per week.
But also two, when you're designing your own
workouts, you are already cheating yourself sometimes because
(14:20):
chances are you're going to create workouts or
change a workout up, even if you're pulling
it from somewhere else that focuses on the
things that you like and avoid the things
that make you uncomfortable, whether it's exercises that
you're not crazy about or exercises that you're
not good at.
And chances are those are the exercises that
you should be doing more of because spoiler,
(14:42):
the more often you do the workouts you
don't want to do, the faster you become
better at those things.
And all of a sudden you do like
them.
So having somebody else design workouts is also
a time saver, but it can also help
you get good at your weaknesses, which I
highly recommend.
So with all of this information, what I
want you to take is that it is
(15:03):
okay to take shortcuts.
It is okay to cheat your way to
creating a healthier life, whether that is through
some processed foods, creating a simpler meal plan
that you can actually follow.
You know, if you get the chance and
you want to make a more elaborate meal,
great.
But you know that you have the backup
options there already.
And then same thing with your workouts.
(15:24):
Cut corners, but make sure it's in a
way that allows you to still push yourself
and progressively overload those muscles so that you
can continue to see results.
If you liked this episode and you found
it helpful, do me a favor.
Make sure that you are subscribed to the
podcast.
It really does help.
So hit that subscribe button.
If it's somewhere that you can leave a
review, leave a review.
(15:46):
I do read them all and they make
me so happy to hear from you guys
and to connect with you.
And if you're watching this on YouTube, make
sure that you subscribe, you hit the like
button and then leave a comment down below.
What is your favorite five minute meal?
I would love to hear it.
I will try to come up with some
and share them down in the comments as
well.
Alright guys, thanks so much for hanging out
with me today.
(16:07):
Talk to you later.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up guys?
Welcome to a brand new episode of the
Fit Women's Weekly Podcast.
I hope that you're having a fantastic day.
In this episode, we're going to keep things
short and sweet because the topic that I
want to cover, it is very, very important.
I think that it is one of the
biggest issues that a lot of people face
when they're trying to hit specific goals, whether
(00:21):
it is weight loss or changing their body
composition to burn body fat and add muscle
mass, and it can derail a lot of
people.
But the lesson of itself is pretty short,
so I don't think this is going to
be a long episode.
And this came about because we just finished
an eight week program in my Fit Women's
Weekly Live program called The Strong Start.
(00:43):
Every year at the start of the year,
we go through an eight week challenge where
I give out the workouts, we do coaching,
I give nutrition challenges, all the stuff.
But more than anything, I want to make
sure that I give all my clients the
tools that they need to succeed.
I have never been somebody where it's like,
just sign up and then whatever.
If you finish it great, if not, that's
(01:03):
fine.
I want the people that sign up truly
commit and are able to finish through.
So all of that to say, halfway through
the challenge, I put out a questionnaire just
saying, how are things going?
What can I do more of?
What are you lacking?
What tools do you wish that you had
that you don't have right now on a
scale of one to ten?
(01:24):
How are you judging your progress?
And over and over again, everyone kept saying,
oh my gosh, I'm doing great with the
workouts because literally every day I was saying
this is the workout that you need to
be doing.
So that made it really easy, right?
So people weren't struggling and staying consistent with
their workouts.
What they were doing was struggling with their
nutrition.
I would say it would average eight out
(01:46):
of ten people were saying, I do really
well, but I'm having a hard time staying
on track with my nutrition or I have
a couple of good days and then I
fall off with my nutrition.
Life gets busy and then I'm not able
to do what I had planned.
And so that made me start to wonder
at first, okay, what's going on?
Because at the start of each week, one
of their challenges was to lay out a
(02:08):
meal plan for themselves.
What dinners are you planning on doing for
yourself and your family?
What are your lunches?
What are your breakfast?
Thinking, right, that now that they're going to
have a plan in place that they'll just
be able to follow that just like with
their workouts.
But the thing was, I wasn't giving anyone
specific meals like this is what you need
to make, right?
I don't do that because all of our
(02:29):
dietary needs, all of our preferences are so
different.
So I don't write up exact meal plans
for people.
It's also not fair because I want to
make sure that you're learning the habits that
allow you to create healthier nutrition habits far
beyond the eight week challenge.
And if I were just to say, Hey,
eat this every single day for the eight
(02:51):
weeks, yeah, you're going to see some crazy
weight loss, but it's not going to be
sustainable because you can't keep that up.
So I never say this is what you
need to eat.
So anyways, I was having my clients come
up with their weekly meal plans and they
were doing great at listing out the things
that they wanted to eat, but then they
weren't doing great at actually following through with
that.
And so I started to kind of question
(03:12):
like why, what is it that's going on
that you're not able to stick with the
meal plan.
And it kept coming up over and over
again.
Life gets busy.
I got stuck at work.
My kid needed to go to ball practice
or whatever the case is.
We didn't get home till late and I
didn't have time to make the meal that
I had planned out.
And so then it hit me just like
(03:32):
with workouts.
I always tell clients, meet me where you
are.
I don't expect anyone to be able to
hop into one of my workouts and beat
me at a workout, right?
Or be able to immediately start lifting a
35 pound dumbbell, 50 pound dumbbell, whatever the
case is, you need to be able to
progress from where you are and build your
(03:53):
fitness up from there.
And the same thing goes with our nutrition.
So this is where the lesson comes in,
where it is okay to be lazy.
Not is it okay to be easy or
it's not just okay to be easy or
lazy, but I actually recommend being lazy when
it comes to your nutrition.
(04:13):
And what I mean by that is don't
think just because you have to create a
meal plan for yourself or that's a goal
that you have, that it has to be
these elaborate meals of every night you're doing
baked chicken or salmon with homemade Greek roasted
fries, right?
Or potatoes and asparagus.
You don't have to have every single meal
that you are coming to the table with
(04:35):
to be made from scratch, homemade, every single
night.
That is not realistic.
If you know that your life is busy,
plan around that busyness and meet yourself in
your kitchen where you are that day, that
week.
So when you sit down to create your
meal plan for the week, be lazy.
And here's how to do that.
If you look at your week and you
(04:56):
go, all right, I know that I'm going
to be working late for three out of
the five weekdays, right?
So don't plan meals where you're going to
have to actually cook something.
Whether maybe you can precook your meals ahead
of time and just stick it in the
freezer so you can heat it up or
go ahead and just shop lazy and don't
(05:16):
feel bad about that.
I think that that's the misconception that a
lot of people are having, is that everything
has to be fresh and made from scratch
in order to be healthy.
When in reality, there are actually a lot
of processed and pre-packaged foods that help
us stay on track with our nutrition if
we actually open ourselves up to using those.
(05:36):
I know the idea of processed foods.
What?
But hear me out.
Processed foods has gotten a really bad rap
over the past 30 years, but processed foods
don't always mean what you think.
A lot of times processed foods, yeah, we're
thinking like little debbies, right?
Or fried foods in the freezer section.
But processed foods simply mean having some sort
(05:57):
of change from the food in its natural
state.
So technically, quick oats are an example of
processed food.
They've been cut down to be smaller so
that they cook faster.
Most foods you find in the grocery store
have been processed in some way, shape, or
form.
And so getting this idea out of our
head that all processed food is bad needs
(06:17):
to be pushed away.
So some of my favorite ways to keep
my nutrition on track but to be lazy
is to have pre-shredded cheese.
Now I know, oh my gosh, it is
coated in stuff.
It's coated in cornstarch so that it doesn't
stick to itself in the back.
So yeah, it's not going to melt as
good as if you like shred your cheese
(06:39):
yourself.
But I don't know about you guys, I
hate shredding cheese.
Not only does it take time, but I
hate cleaning the cheese grinder.
So if I'm going to have shredded cheese
on something, I'm going to buy the bag
stuff.
Other options, go ahead and get the pre
-made Uncle Ben's 90-minute rice.
There's nothing wrong with that.
You stick it in the microwave and it's
(06:59):
done.
Otherwise, you're cooking up for 20 to 30
minutes some rice on the stove.
And chances are, you're going to make more
than you actually need.
So it ends up going to waste.
Whereas if you do a microwave bag, you
can heat up what you need.
And then a lot of times, I'll throw
the rest in a freezer bag and stick
it in the freezer for a later date
if I'm not using them all.
Other options, there are actually a ton nowadays
(07:22):
of frozen meals that aren't so bad for
you.
Now I'm using this very lightly.
Am I going to suggest that you use
freezer meals every single meal?
No, because they are probably high in sodium.
They probably do have some added stuff that
over time can make you feel kind of
bloated and just make you feel blah.
But if you're using it on those nights,
when life is just, you know, it's going
(07:42):
to be crazy, have them on hand so
that they're there to save you.
That's what those kinds of things are for.
Amy's meals, a lot of international meals, like
a lot of Indian cuisines now come in
frozen meals, which are actually really, really good.
I love the Biblico brand.
I love the steam dumplings.
These, I just always keep in my freezer
(08:03):
at all times.
They take about two and a half minutes
to warm up and I can add on
a piece of chicken on the side of
my plate.
And then we eat these dumplings.
And that is a meal or some other
things.
And especially again, in the international aisle, I
love the pre-made, like, um, lentil curries
that are kind of like the 60 second
rice or 90 second rice, whatever time it
(08:24):
is.
But just like the same thing, it comes
in the bag, you heat it up and
then I'll just add some simple protein to
the side.
And we literally have a full meal in
10 minutes that's still helping me set, hit
my nutrition goals without sacrificing my time without
us having to eat at 10 o'clock
at night.
And then I'm not tempted to go stop
(08:45):
by the fast food restaurant that is going
to derail me.
Right.
A couple of other options that you have
are pre-made, um, precooked chicken sausages.
I love the brand Gilbert sausage.
For those of you guys that are listening
on the podcast, I'm trying to hold up
some actual examples.
So if you want to go back and
watch this on YouTube, you'll see the Gilbert
(09:06):
sausage.
But I've been using these for years and
what I love most about them is that
they're individually wrapped.
So I can just rip up what I
need, chop it up, stick it in with
some rice and some vegetables.
And then I have like a quick little
stir fry, right?
Other things are pre-made broth.
There's no, I know it's great to make
your own bone broth or your own chicken
(09:26):
stock.
That is time consuming.
And if you can't do it, you can't
do it.
That's fine.
I always have frozen broth in our freezer.
Actually, I just found a brand new one
for me, for our family, which is the
brand Rolly Roddy.
And it's a organic chicken bone broth.
This was ginger and turmeric.
And what I did was actually, we just
(09:46):
used this last night.
I used, uh, the bone broth.
I did put half of a chicken cube,
like a bouillon cube in with it to
add a little bit more flavor.
I added in some shredded chicken that we
had.
I poached in an egg and boom, we
had soup.
It was a really cold night and that
was actually delicious.
When we finished it, my husband looked at
me and was like, that was really good.
(10:07):
But that took me 20 minutes to make.
So all that to say is that when
you are making a meal plan, you do
not have to be a five star chef.
Look at what your schedule looks like, especially
if you hate cooking and then go to
the grocery store, put some extra time on
your schedule to allow for you just to
(10:27):
roam around and see what other options are
in there.
Yes, we always stress spend more time around
the perimeter, but go down the aisles because
times have really changed and there are a
lot more accessible options.
Frozen, frozen meats are not an option.
You don't have time to cook chicken.
Have some frozen Purdue chicken breast in the
freezer.
Now, is that going to be as good
(10:49):
as like making your own chicken breasts?
No.
But is it an option for those nights
where life is just busy?
It's going to be a lot healthier for
you to eat that than it would be
to stop and get chicken nuggets at McDonald's.
Right.
So just some things to think about when
it comes to your nutrition.
And we can also carry that over into
our workouts as well.
So if you're having a hard time sticking
(11:10):
to your nutrition plan, I'm sorry, your workout
plan, I'm trying to get my notes up.
So I don't make sure that I don't
skip out on anything.
If you're having a hard time staying successful
with your workout plan, you can also cheat
there.
I have three tips in order to help
cheat successfully for your workouts.
Number one, plan on short workouts when you
(11:31):
are short on time.
Just like with meal prep, we kind of
get this idea in our head that we
need to always make sure that we're planning
for these elaborate 45 to 60 minute workouts.
When that's not always the case, if you
know you're looking at your schedule, you know
that you work out on Monday, Wednesday, Friday,
but you have an event coming up on
Wednesday that's going to take you away from
the workout program that you normally do.
(11:53):
Five minutes is better than nothing.
So go ahead and plan out a five
minute workout.
Have it pre-planned ahead of time so
that when Wednesday rolls around, if that means
waking up 20 minutes earlier to get your
workout done, then you can get it done.
If time opens up and all of a
sudden you have more time that day, great.
But plan for what you have.
(12:15):
And science shows that a five minute workout
can be very beneficial, not only to your
health, specifically to your heart health, but also
can help increase your serotonin levels and put
you in just a better mood.
It makes you feel like you did something.
You guys should know that over on my
YouTube channel, I do always have five minute
workout fit finishers available that you can use
(12:35):
as a fit finisher, or you can do
it as a workout in and of itself.
If you have five minutes, do it once.
If you have 10 minutes, do it twice.
If you have more time, mix and match
some different workouts options that are available over
there, but just know something is better than
nothing.
Plan ahead for it.
Cheat.
Tip number two is repeat workouts.
(12:56):
The first time you ever do a workout,
you're kind of getting familiar with it, right?
The second time you know what you're supposed
to do, and you're able to knock it
out a lot faster.
So on those weeks and those days where
life is just insane and you don't really
have much time to go into a brand
new workout, trying to figure out what weights
are you going to use?
How are you going to lay this out?
What are the exercises?
(13:17):
Go through your workout database, because remember, I
always tell you guys track your workouts.
You should know what your past workouts were.
Pull from there one that's fresh in your
mind.
I would say one that you just did
a week or two ago and repeat it.
Try to go a little bit harder on
yourself to increase the intensity to make it
like really worth your time.
So whether you increase your weight or try
(13:37):
to increase the speed at which you get
the workout done, make sure that you're doing
that.
But there's nothing wrong with repeating workouts at
all.
And when you are short on time, that's
just one great cheat to help it go
a little bit smoother.
And then last but not least, have someone
else design workouts for you.
Personal trainers even have trainers because at the
(13:58):
end of the day, there are two problems
that come with this.
One, designing good workouts, it's time consuming.
So if you have somebody else do it
for you, awesome.
They get it to you.
You get it done.
You didn't have to spend up to an
hour planning your workouts per week.
But also two, when you're designing your own
workouts, you are already cheating yourself sometimes because
(14:20):
chances are you're going to create workouts or
change a workout up, even if you're pulling
it from somewhere else that focuses on the
things that you like and avoid the things
that make you uncomfortable, whether it's exercises that
you're not crazy about or exercises that you're
not good at.
And chances are those are the exercises that
you should be doing more of because spoiler,
(14:42):
the more often you do the workouts you
don't want to do, the faster you become
better at those things.
And all of a sudden you do like
them.
So having somebody else design workouts is also
a time saver, but it can also help
you get good at your weaknesses, which I
highly recommend.
So with all of this information, what I
want you to take is that it is
(15:03):
okay to take shortcuts.
It is okay to cheat your way to
creating a healthier life, whether that is through
some processed foods, creating a simpler meal plan
that you can actually follow.
You know, if you get the chance and
you want to make a more elaborate meal,
great.
But you know that you have the backup
options there already.
And then same thing with your workouts.
(15:24):
Cut corners, but make sure it's in a
way that allows you to still push yourself
and progressively overload those muscles so that you
can continue to see results.
If you liked this episode and you found
it helpful, do me a favor.
Make sure that you are subscribed to the
podcast.
It really does help.
So hit that subscribe button.
If it's somewhere that you can leave a
review, leave a review.
(15:46):
I do read them all and they make
me so happy to hear from you guys
and to connect with you.
And if you're watching this on YouTube, make
sure that you subscribe, you hit the like
button and then leave a comment down below.
What is your favorite five minute meal?
I would love to hear it.
I will try to come up with some
and share them down in the comments as
well.
Alright guys, thanks so much for hanging out
with me today.
(16:07):
Talk to you later.
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