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Too Time Poor to Eat Well or Train? Here’s Our Top 10 Tips!

Annette Shepherd

By Annette Shepherd

Highly driven people live very busy lives. Often our career and professional life is ticking over nicely while our health and physique becomes a ticking time bomb.

Life is busy, we get it. Once upon a time you had all the time in the world to be active and you had the energy to keep up with it all but now, time is limited and you need to spend your time wisely. Long working days and a living in world of stress and responsibilities means most of the hours in your day are taken up worrying about everything else but yourself. You may have also noticed the things that used to keep you trim and feeling great aren’t as effective these days either.

Most people believe that to see better results they need to exercise more and cut calories but this is not entirely true!

Being time poor is not a death sentence for your health and fitness goals, but not taking mindful actions can be. So here’s our top 10 tips to help you keep your health in check, energy levels up and make sure your clothes keep fitting you.

  1. Have fresh produce delivered straight to your door or work place.There are lots of businesses who offer this type of service from farms like Organic Empire to Coles online.
  2. Allocate a time or two each week to do a bulk cook up and have your fridge stocked with meals. If you are to time poor to do that, make a list of people you can pay to do it for you. There are lots of small and larger businesses out there that offer this type of service. Maybe theres a relative or stay at home mum that could do with some extra cash to make meals for you? Part 2 of this tip: Put a couple of meals in the freezer for emergency times, don’t forget the work freezer too incase you forget your lunch one day.
  3. Drink your water! Fill up a 1 litre bottle if you find you get to side tracked between glasses.
  4. Get a slow cooker if you don’t already have one. These are great for throwing something quick and easy together leaving it to cook while you’re doing what needs to be done. Using the BBQ is also a great way to cook and mix things up.
  5. Slow roast meals overnight. Set the oven on the lowest temperature, wake up in the morning to the perfect melt in your mouth roast. Get yourself the largest trays your oven can fit to make as much as you can for the days ahead and freeze meals if you need too.
  6. Buy pre-packed bags of mixed frozen vegetables and pre-packed bags of salads, its the quickest salad you’ll ever make! Otherwise a food processor will let you whip up a large volume of salad with very little effort.
  7. Avoid foods containing processed sugar.Consuming foods with processed sugars to help get you through the day comes with repercussions. Replace those foods with fruit. Even better, eat more veggies! Consuming enough plant food, protein and good sources of fat will help keep you satisfied. A meal meeting this criteria will keep you more satisfied than snacks and will be more favourable to your waistline and energy stores.
  8. Avoid foods that inflame you.This point is crucial!! I’ve had long periods where some weeks I was only able to train once a week but I never gained weight because of this tip in particular. In fact, I actually looked better during then, than I did when I was eating foods I didn’t realise were inflaming me and training 4 times a week. If you’re unsure of what those are come see us for a nutrition consultation and we’ll test you.
  9. Be mindful of ways to increase incidental activity throughout the day. Some ideas to consider: Don’t always park in the closest car park to your destination, park on far edge of the carpark if thats what it needs to be. Take the stairs, instead of a lift or escalator. Get some fresh air in your breaks, quick walk around the block. Throw a change of clothes in your bag and your runners and take yourself through a short interval session before you jump in your car to come home.
  10. Hire a personal trainer. Training with an Assist PT trainer means you will never miss a training session. We will make sure we understand your busy life so that we can tailor a personalised nutrition guideline and training programs that will help your body see results. We’ll take you through a proper structural screening to ensure your programs are created using exercises your body needs to see changes and correct your posture due to the hours you spend in positions that may be causing discomfort. When you train at Assist PT you train with trainers who invest in continued education well beyond what the government expects personal trainers to have. You don’t need to do countless hours of training to see results, you just have to train the right way and eat right for your body. Our training packages make sure you get all of this.

Implement as many tips as you can and if you need more help or you’re after a great personal trainer, reach out to us for help! We specialise in providing the most personalised approach, offering one on one training packages which can be done at our studio in Lilydale or online coaching workshops to help you implement healthier habits, which is a great option if you need support and help to implement changes better suited to your situation but happy with your gym membership. It’s time to think about a different type of success! Improving your strength, health and wellness, your energy levels, confidence and physique. Contact us today if you’re ready to turn it all around.

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ANNETTE SHEPHERD

There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

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MATT SHEPHERD

There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

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Jan 9

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Totally appreciate this transformative space and the positive impact it continues to have on everyone who walks through our door

#11yearsstrong #smallbusinessmelb #personaltrainerlilydale #personaltrainer #fitness #strengthandconditioningcoach #placewecallhome #grateful #commitment #wellness #nutrition #health #assistptchampions #yarravalley

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Dec 8

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Big thanks to @dalehansford91 for the upskilling weekend on Program Design.

Time well spent on the theory and methodology of influencing factors to Program Design

Undulating vs Linear styles of Periodisation

Exercise progression short cuts to enable faster results

Structural Balance Ratios and Length Tension norms

#programdesign #periodisation #performance #personaltrainerlilydale #upskilling #yarravalley #strength #health #injuryprevention #fasterresults #knowledge

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Dec 2

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Your Body is Inflamed!

I recently just finished writing this 53 page ebook and to celebrate I've bundled it up with 3 shorter ebooks and our 10 day ecourse.

Best $22 you'll spend if you're suffering from inflammation and want to lose weight.

You can grab it all right here 👇

https://assistpt.com/course/inflammation-ebook/ link in the bio

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Dec 2

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How much can you achieve? MJ says this much 😉 #wings #michaeljordan #performance #personaltraining #personaltrainer #lilydale #yarravalley  #health #fitness #strengthtraining

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Nov 25

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One of my workshops has been snapped up and included in a Black Friday special with an incredible line up of world renowned leaders in the health and wellness industry. 

The Health & Wellness Super Stack will help you: 

Discover how to overcome the thought patterns and habits holding you back. 

Access the best nutrition information to lose weight and heal your body of chronic illness. 

Learn powerful skills to manage anxiety, de-stress your mind and body, and restore positivity and confidence to your life. 

Explore revered tools and resources that heal emotional trauma, beat anxiety, and build confidence. 

Unlock the expertise of leading coaches, the world’s top nutritionists, and renowned functional medicine doctors and naturopaths. 

Heal your mind and body, create clarity, and make decisions that empower your life and fulfill your goals. 

It includes an ebook by Dr Jonny Bowden PhD, CNS, known as the Nutrition MythBuster(TM), board-certified nutritionist, bestselling author, and regular guest of Dr Oz 

And Level 1 MAT Rapid Growth Technique By Evette Rose, author and founder of Metaphysical Anatomy, worth $395USD! 

You get everything in this supers stack for $49USD. Offer ends soon. 

Get everything you need. Link in our bio!

https://infostack.io/stack/health/?affiliate=annetteshepherd

#health #wellness #nutrition #supplements #mindset #healing #ebooks #ecourse #infostack #recipes #jonnybowden #evettemay #forensichealing

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Oct 27

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You beauty!! 9th November come at us! Let's get every one fit and healthy, mentally and physically! #wegotyou ❤💪

New 4 week reset 1 on 1 training packages available!

💪1 on 1 Personal Training sessions

💚Personalised nutrition recommendations

🏃‍♂️Training plan for you to follow outside your PT sessions - no equipment necessary

🧗‍♂️Goal setting webinar to align you goals with your lifestyle

🍅Nutrition webinar to improve your relationship with food

🧠Mindset webinar to help you create healthier subconscious programs

💫Energy clearing with your option
A. To rebalance the body so you can see changes faster OR
B. Understand the emotional cause behind your past injury that keeps flaring up OR
C. Find out what cycle sabotages your ability to maintain your progress so that you can get off the roller coaster of losing weight only to find it again.

If you'd like to know more, head to our website (link in the bio) watch the video about us and take a look around our site to make sure a personalised 1 on 1 service is what you want. If it feels good, shoot us a message telling us what your goals are and we can arrange a time to chat further 💪

#personaltrainerlilydale #personaltrainermelbourne #1on1studio #personaltraining #ptstudio #yarravalley #smallbusinessmelbourne #mindset #nutrition #lifestyle #transformations #empoweringyoutoachieve #stengthandconditioning #althletes  #emotions #peaksandtroughs #breakthroughs

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