You’re Over 40. You’re busy, constantly on the go. And by Thursday each week you’re the kind of tired a good nights sleep can’t fix.

Finding time and motivation to get in shape can be a challenge.

With work demands, family responsibilities, and a limited schedule, it’s easy to put fitness on the back burner.

However, taking care of your health and well-being is crucial, especially as you reach your 40s and beyond. In this comprehensive guide, we will address the common concerns and problems faced by busy professionals like yourself and provide easy-to-follow tips on how to solve them.

Let’s dive in!

STEP 1: SETTING YOUR GOALS

Before setting off on your fitness journey, it’s essential to set clear and realistic goals. Take some time to reflect on what you want to achieve and why it’s important to you. Are you looking to lose weight, build strength, improve flexibility, or simply enhance your overall well-being? Identifying your goals will provide you with a sense of direction and motivation throughout the process.

IDENTIFYING YOUR PRIORITIES

Your time is limited, and it’s crucial to prioritise your fitness goals. Consider what aspects of your health are most important to you and align your efforts accordingly. If weight loss is a priority, focus on incorporating some exercise into your day. If stress reduction and mental well-being are key, prioritise finding time for yourself and having an outlet.

SETTING REALISTIC EXPECTATIONS

While it’s natural to want quick results, it’s important to set realistic expectations. Remember that sustainable progress takes time and consistency. Be patient with yourself and understand that small, incremental changes can lead to significant long-term results. Avoid comparing your progress to others and focus on your own journey. A simple way to do this is to begin thinking of your actions and behaviours as being the goal, rather than the outcome. For example, if your goal is to lose 10kg, that can become overwhelming at times. However, if you switch to thinking of walking 10,000 steps a day and drinking 2L of water a day as your goal it becomes less daunting. And — it helps you achieve the goal of weight loss too!

STEP 2: EFFICIENT WORKOUTS FOR BUSY PEOPLE

Time is a valuable resource to you and finding efficient workout strategies is key.

You don’t need to become a gym junkie to be in great shape.

Here are some tips to help you maximise your workout time:

135 MINUTES

Finding efficient ways to workout can be an absolute game changer. You don’t have to workout for hours each day to be fit, healthy and in great shape. An effective 45 minute workout done 3 times per week can be incredibly effective and is far easier to squeeze into your busy schedule than 90 minutes each night.

*challenge — open the screen time app on your phone, then find how many hours you spent on Facebook/Instagram/Youtube/TikTok for the past week. You have 135 minutes to spare, I promise you.

FULL-BODY EXERCISES

When time is limited, focusing on full-body exercises can provide maximum benefits. Incorporate exercises like squats, lunges, push-ups, and planks into your routine. These exercises engage multiple muscle groups simultaneously, saving you time and maximising your workout efficiency. Aim for at least two to three full-body workouts per week.

SUPERSETS & CIRCUIT TRAINING

Supersets and circuit training are also great options for when you’re time poor. These methods involve pairing two or more exercises together and completing them back to back. Designate a specific amount of time for each exercise or complete a certain number of repetitions before moving on to the next. Circuit training allows you to work multiple muscle groups while keeping your heart rate elevated. It is usually advised to alternate muscle groups with each exercise to allow for better recovery and a better workout.

STEP 3: NUTRITION FOR OPTIMAL PERFORMANCE

As the saying goes, “you can’t out-train a bad diet” Proper nutrition is crucial for overall health and achieving your fitness goals. Here are some tips to help you make healthy eating choices as a busy professional:

MEAL PLANNING AND PREPPING

Meal planning and prepping can be a lifesaver for busy professionals. Dedicate some time each week to plan your meals and snacks, and then prepare them in advance. This will help you avoid impulsive and unhealthy food choices when you’re pressed for time. This doesn’t mean you have to spend 6 hours every Sunday poaching chicken breast and steaming broccoli.. But spending 15 minutes to plan what you and your family are going to eat throughout the week means you don’t have to think about it when you’re in a rush during the week.

BALANCED MEALS

Focus on consuming balanced meals that include a variety of macronutrients. Incorporate lean proteins, such as chicken, fish, tofu, or beans, into your meals to support muscle growth and repair. Include a mix of complex carbohydrates, like whole grains and vegetables, for sustained energy. Don’t forget about healthy fats, such as avocados and nuts, which are essential for brain health and overall well-being.

*Don’t focus so much on what you CAN’T eat. Focus instead on prioritising the above.

MINDFUL EATING

Practise mindful eating to cultivate a healthier relationship with food. Slow down and chew your food, paying attention to your body’s hunger and fullness cues. Avoid distractions while eating, such as working at your desk or watching TV, as this can lead to mindless overeating. Listen to your body and eat until you feel satisfied, not overly full.

STEP 4: PRIORITISING RECOVERY AND SELF-CARE

You’ve let your health and fitness slide. You’ve probably been putting everyone and everything else first. And, look where that’s got you! You can’t look after everyone else very well if you don’t take some time to look after yourself.

Here are some strategies to help you prioritise rest and rejuvenation:

ADEQUATE SLEEP

Quality sleep is essential for optimal performance and overall health. Aim for seven to eight hours of uninterrupted sleep each night. Establish a consistent bedtime routine to signal to your body that it’s time to wind down. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.

STRESS MANAGEMENT

Stress can hinder your progress and negatively impact your overall well-being. Find healthy ways to manage stress, such as practising mindfulness meditation, engaging in relaxing activities like reading or taking a bath, or participating in hobbies you enjoy. Prioritise self-care activities that help you unwind and recharge.

ACTIVE RECOVERY

Incorporate active recovery days into your fitness routine. These are days dedicated to low-intensity activities that promote blood flow and aid in muscle recovery. You don’t need to hit the gym every time you need to exercise, go for a walk with your dog, play with your kids, or go for a swim. These are all excellent ways to be physically active and improve your health and wellbeing.

CONSISTENCY AND ACCOUNTABILITY

Consistency is the key to long-term success in any fitness journey. Here are some strategies to help you stay consistent and accountable:

SCHEDULE YOUR WORKOUTS

Treat your workouts as important appointments and schedule them into your calendar. Set specific times for exercise and treat them as non-negotiable commitments. By prioritising your workouts and sticking to a schedule, you’re more likely to follow through and make progress. If you’re struggling to get out of work on time, block these appointments with reminders. Make sure your colleagues know you need to leave at a certain time, and stick to your rule.

FIND AN ACCOUNTABILITY PARTNER OR GROUP

Having an accountability partner or joining a fitness group can provide the support and motivation you need to stay on track. Find someone with similar goals who can hold you accountable and vice versa. Consider joining fitness classes or online communities where you can connect with like-minded individuals.

TRACK YOUR PROGRESS

Keep track of your progress to stay motivated and see how far you’ve come. Set achievable milestones and celebrate your achievements along the way. Use a fitness tracker or journal to record your workouts, track your nutrition, and monitor your progress. Seeing tangible evidence of your efforts can be highly motivating. Note: this doesn’t have to be your body weight. It can equally be the number of days you went to the gym. Or the number of days you drank enough water. Whatever makes sense to you.

CONCLUSION

Getting back into shape as a busy professional may seem challenging, but with the right strategies and mindset, it’s entirely achievable. Remember to set clear goals, prioritise efficient workouts, make mindful nutrition choices, prioritise recovery and self-care, and stay consistent and accountable. Embrace the journey and enjoy the process of becoming a healthier and stronger version of yourself.

You’ve got this!

To book a call and speak to one of our expert coaches about how you can navigate the challenges of being over 40 and get your mojo back CLICK HERE

Disclaimer: Always consult with a healthcare professional before starting any new fitness or nutrition program.