By Chris Freytag
Just like you, I can get overwhelmed with work, family, business travel and numerous other obligations. To stay on track with my fitness routine, I have to plan ahead. I have some personal rules I follow, as well as some time-saving solutions for those crazy busy days. Here are my trainer secrets for fitness success.
Tip: Wear a heart-rate monitor and follow the two-day rule. My Heart Rate Monitor is my motivator—I love tracking my heart rate each workout and feeling good about my calorie burn. I also try not to ever go more than two days in a row without making the time for exercise. Since I travel almost every week, it’s easy to let a few days slide, but I hate the way I feel so I only allow a maximum of 48 hours between workouts even on my busiest weeks. I will run stairs in a building if I have to.
Tip: Schedule the time for your workouts and try to include your friends. I put my workout schedule right into my Outlook program on my laptop just like business meetings. I work out with a variety of people throughout the week. I teach group classes three to four days a week and lineup outdoor runs with friends on the weekends. I arrange walking business meetings whenever I can. My husband and I also like to use an evening walk as a chance to catch up….it usually takes us to Starbucks for a quick coffee.
Tip: Enter competitions to create some specific training goals. I love to do 5k and 10K races. They are doable training distances for a novice and comfortable distances for a fitness enthusiast. Sign up for the next charity event that involves friends, fun and a good cause. It also creates the need for a training schedule which can keep you on track.
Tip: Cross-training, include many different formats of exercise throughout the week. I am a creature of change so I love to cross train. During any given week I’ll teach kickboxing, spinning, yoga, Pilates, strength training and I may even take an outdoor run or walk. Get addicted to the excitement of something different. It’s a great way to train your muscles to work in many directions and keep your mind in the game.
Tip: Increase the intensity of cardiovascular workouts. When I am short on time, my motto is: Go Big or Go Home. I will pick up my pace when I only have time for a one mile run or 15 minutes on the elliptical. I often throw in some intervals where I push myself for one minute and recover for one minute … do that seven times with a little warm-up first, and you have a 15 minute workout! Everyone has at least 15 minutes to devote to exercise!
Make sure you prioritize exercise and get it on your daily schedule!
Chris Freytag is a health and fitness expert, author and speaker. She has been teaching fitness classes and personal training for over 20 years. She is a contributing editor for Prevention Magazine; the fitness contributor for the NBC affiliate in Minneapolis; and Chairman of the Board of Directors for the American Council on Exercise. Chris has authored 5 books; has created dozens of fitness DVD’s; and sells her signature line of healthy kitchen and fitness products on QVC. Connect with Chris at www.chrisfreytag.com www.Facebook.com/ChrisFreytagpage or on Twitter @ChrisFreytag