Episode 104: No Excuses - How to Stay Fit When You’re Busy

In this episode of 'Fit Fueled, and Busy,' formerly known as 'Boost Your Metabolism Over Age 30,' the host discusses the rebranding of the podcast and its new focus areas: nutrition, fitness, mindset, and real-life unfiltered topics. The episode addresses five common excuses people use for not prioritizing their health and fitness: lack of time, putting others first, perfectionism, lack of energy, and conflicting information. The host provides practical insights and tips to overcome these excuses, emphasizing the importance of consistency, intentionality, and planning. Listeners are also invited to visit Couture Fitness Coaching for personalized support.

00:00 Welcome to Fit Fueled and Busy

00:38 Podcast Schedule and Themes

01:10 Unfiltered Episode: Debunking Common Excuses

01:35 Excuse #1: I Don't Have Time

04:52 Excuse #2: I Have to Put Everyone Else First

06:13 Excuse #3: If I Can't Do It Perfectly, It's Not Worth Doing

07:13 Excuse #4: I Don't Have the Energy

08:13 Excuse #5: There's Too Much Conflicting Information

08:52 Conclusion and Next Steps

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Episode Transcript

(00:00):
Welcome back to the podcast,formerly known as Boost Your
Metabolism Over Age 30.
If you've been tuning in overthe last couple of months, you
know we've spent some time thissummer evaluating our company
and brand.
Through that process, werealized it was time to make a
few tweaks to better serve you,our listeners, and our clients.
One of those changes wasupdating our podcast.

(00:23):
We wanted to bring it back tolife and deliver more
consistent, valuable contentthat truly aligns with who we
are and who we serve.
So welcome to Fit Fueled, andBusy, a podcast for ambitious
women, juggling life, family andfitness.
Starting in September, we beganreleasing a new episode every
Wednesday morning at 6:00 AMCentral.

(00:43):
Each week of the month has adifferent focus, so you can tune
into what resonates most withyou.
The first week of every month,we focus on nutrition.
This second week we focus onfitness.
Week three is focused onmindset, and the fourth week is
just an unfiltered episode.
It's where we talk about reallife, the ups and downs, and how

(01:05):
it all ties back to health andfitness.
So welcome to this week'sepisode.
It's our second unfilteredepisode, and this week we're
talking all about excuses andhow to debunk the common reasons
people give for not focusing ontheir health and fitness.
There are endless excuses outthere, but today I wanna unpack

(01:26):
five of the most common ones Ihear and give you some
perspective and tools toovercome them.
So let's dive in.
Excuse number one.
I don't have time.
Reality is we all get the same24 hours in a day.
It's how we use that time thatcounts.

(01:47):
If you're juggling a full-timejob, kids activity, family
commitments, your weekdaysprobably feel packed.
I get it because I'm one ofthose people.
But with a little planning, youcan stay consistent.
Personally, I spend about anhour on Sunday prepping a few
staple meals for the week.
It makes such a difference.

(02:08):
And in an upcoming episode, I'llwalk you through exactly how I
meal prep if you travel forwork.
No excuse there either.
Go back and listen to episode 97where I share how to use chat
GPT to plan healthy meals on thego.
So saying that you don't havetime because you're busy
traveling.
There's tools out there to helpyou execute your nutrition.

(02:32):
And when it comes to workouts,you don't have to spend hours in
the gym.
I lift weights four times a weekfor about 35 to 45 minutes in
each session, and that's it.
What matters is beingintentional with that time and
following a workout routinedesigned to build muscle and.
Execute that workout routineconsistently week after week.

(02:54):
Don't switch up your workoutsevery week.
Be consistent and beintentional.
When I say be intentional, don'tbe scrolling on your phone in
between sets during your restperiod, because before you know
it, five minutes has passed andyour workout, that should only
take 30 to 45 minutes.
Just took an hour.
And also you don't have to liftfour times a week.

(03:16):
It's what I like to do and whatmakes me feel good.
Maybe you can only lift weightsthree times a week, but I
promise you that you can findtime to fit it in.
You just have to take a stepback and evaluate your day, look
and see how you're spending yourtime.
Are you spending an hour bingewatching a Netflix series?

(03:36):
How much time do you spendscrolling on your phone?
Did you know that you can gointo your phone settings, at
least, I should say, on an Applephone?
I'm not sure about Samsung, butyou can set.
Limits for how much time you canspend on social media apps.
You might be surprised if youset a one hour time limit for
all social media apps per day.

(03:58):
You might be surprised howquickly you're hitting that one
hour time limit, and maybethat's a good opportunity for
you to take a look and see howmuch time are you spending
scrolling on your phone.
Maybe you do actually have timeto focus on your health and
nutrition.
Or another goal of mine is thatI like to get 10,000 steps every
day, but I'm gonna be honest,between my full-time job, my

(04:21):
kids' activities and shuttlingthem from school to gymnastics
practice and soccer practice andother family commitments,
sometimes it is so hard for meto get 10,000 steps in a day
because I have a desk job.
But to maximize.
My morning workouts, I will walkon my treadmill during my rest
periods, between my liftingsets.

(04:42):
It keeps me moving and it helpsme hit my goal every single day.
It's all about being creativeand intentional with your time,
let's move on to excuse numbertwo.
I have to put everyone elsefirst.
If you're a parent, and I amone, I get this deeply, the
guilt of taking 30 to 45 minutesfor yourself is real.

(05:02):
But here's what I want you toconsider.
When you take care of yourselfphysically and nutritionally,
you have more energy, you havebetter mental clarity, and you
have more patience.
You show up better for yourkids, your family, and your job.
And one thing to consider is youcan involve your family in your

(05:22):
health and nutrition.
My girls often join me in thekitchen when I meal prep, or
they'll watch me finish myworkouts.
Sometimes they join in with meon my workouts.
I get to show them that takingcare of your body matters
because honestly, more is caughtthan taught.
They're gonna pick up from thatmore than me just telling them

(05:43):
that it's important toprioritize their nutrition and
their fitness.
It also gives me an opportunityto teach them new skills in the
kitchen, which is a fun thing todo as well.
But I have to bring you back tothe fact that when you take care
of yourself physically andnutritionally, you show up as a
better version of yourself foreverybody else around you, your

(06:05):
kids, your family, yourcoworkers, everybody that you
come into contact with.
Excuse number three.
If I can't do it perfectly, it'snot worth doing this all or
nothing.
Mindset is one of the biggestroadblocks that I see.
Life happens, things come up.
You might miss a workout or grabtakeout instead of your prepped

(06:27):
meal, and that's okay.
Progress is built throughconsistency, not perfection.
Your ideal body or the thingsthat you wanna change about your
health and fitness.
Habits.
They happen through consistency,not perfection.
The key is to be intentional.
If you're going to dedicate timeto a workout, give it your best

(06:50):
move with purpose.
The same goes for yournutrition.
If you're going to plan andprep, execute it well, but when
you do hit a bump, adjust andmove forward.
Don't get hung up on it anddwell on it for days.
Remember, it's not all ornothing.
It's about doing the best youcan with the time and
circumstances that you have, andbeing consistent and

(07:11):
intentional.
Excuse number four, I don't havethe energy.
This one's tricky because it canfeel very real, but often it's
that you're stuck in a cycle.
If you gave me just four weeksof focusing on your nutrition
and moving your bodyconsistently, I promise you, you
will notice that your energy.

(07:33):
Will improve dramatically.
Fueling your body withnutrient-dense foods and
exercising regularly cantransform how you feel both
physically and mentally.
The energy you gain will faroutweigh the effort it takes to
get started.
And if starting to focus on yournutrition and your fitness at
the same time feels toooverwhelming, then start with

(07:55):
just one.
Dedicate the next four weeks toworking out three times a week.
Execute the plan for the nextfour weeks, and then in week
five, start incorporating anutrition plan and build on your
progress.
Let's move on to excuse numberfive.
There's too much conflictinginformation.

(08:16):
I don't know what's true, andhonestly, you're right.
The internet is full of mixedmessages and it's overwhelming.
That's why we created thispodcast to bring you clarity and
practical guidance.
And it's also why Couturefitness coaching exists.
Our coaching takes the guessworkout of health and fitness.
We help you create a plan thatfits your lifestyle and your

(08:38):
goals.
And we also help you adjust itas you go.
As life happens, as thingschange, maybe your career
changes and your days lookdifferent.
We help you make thoseadjustments.
Honestly, since there's fiveWednesdays this month, next
week's episode doesn't have atheme, so I think it's a perfect

(09:00):
opportunity for me to give you adeeper look into exactly how we
coach our clients, to inform youof the new tools that we've
implemented and what it wouldlook like to work with us at
Couture Fitness Coaching.
Here's the thing.
We all have the same 24 hours ina day work, family,
relationships, andresponsibilities to fill those

(09:22):
24 hours up very fast.
But prioritizing your health andfitness will make you more
successful, more confident, andmore impactful in every area of
your life.
If you're ready for support andwanna take the guesswork outta
your health and fitness journey.
Visit Couture fitnesscoaching.com.
We'd love to help reach, helpyou reach your goals.

(09:45):
Thanks for tuning in to FitFueled and Busy.
If you found today's episodehelpful, please share it with a
friend and don't forget tosubscribe so you never miss an
episode.
We'll see you next week.