{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"You don't have time to workout?","description":"You don\u2019t have time to workout? I don\u2019t have time to work out. Really? This post is not going to sit well with you potentially. So read this next couple sentences carefully. If you\u2019re content to complain about not having time or energy to workout and you truly think that on summer break or once you retire, or that it must be easier for someone who doesn\u2019t live where you live or work the kind of job you work, or have kids and a spouse or kids and no spouse\u2026  Then stop reading\/listening.  This will be a waste of time and it may ruffle your feathers. It\u2019s B.S. that you\u2019re in your \u201ccomfort zone\u201d and its hard to get out of your comfort zone. Because that\u2019s what we say right? That\u2019s what so many employees have said to me. \u201cI\u2019m just not comfortable with that.\u201d And a few woman in pursuit of more energy, their best health, who aren\u2019t willing to be uncomfortable for a while and wrap their mind around the fact discomfort is growth. If you \u2026 were in your \u201ccomfort zone\u201d you wouldn\u2019t be looking for change.  Health takes change. Change is hard.  Every professional woman I know \u2013 whether it\u2019s a coaching client, a speaking colleague or a fitness professional \u2013 dreams it will get easier when she\u2019s making more money, gets a promotion, or has her own business, or maybe has lost the weight. Guess what? No that\u2019s not how it works. When you get to the next level and the next, every single time it gets harder. You work harder.  Your habits have to be better more consistent. The life that you have now is the cost of the life you want.  You don\u2019t get to spend hours on the internet playing Candy Crush or watching Netflix late at night. Not if you want energy, great skin, a clear mind and a great mood the next day. If you want to stop aches and pains start sleeping better, the cost is the glass or two of wine you want several times or more a week.  If you want to have a change you have to change and yes, the unknown may not be what you think it will\u2026 it may be better! No matter where you are you can look at any one else- everyone else- and see how much easier they have it. So I\u2019m going to give you a second chance to bail. You will not offend me.  But have you ever noticed war vets come back having lost a leg and end up doing marathons. Blind people do triathlon. People with diseases choose not to accept the diagnosis as a prognosis. Even though it hurts, it\u2019s hard, and it gets resistance from everyone around them. If you won\u2019t start for eight more weeks because you\u2019re going to retire then and that\u2019s when you\u2019ll start, there is a good chance that you won\u2019t. You won\u2019t treat it like a job then either. Like it\u2019s not optional. Like it could save your life or at least put years in your life. Because it won\u2019t be convenient then either. You\u2019ll be retired. You\u2019ll be free and want to enjoy it.  The devil you do know is better than the devil you don\u2019t.  It\u2019s silly really to talk about time. Which is where inevitably this conversation almost always goes. Blogs and articles go into how long it takes. And how quickly you can really work out. The 15-minute or the 7-minute or the 4-minute workouts are all the rage. But they are no better than anything else if you don\u2019t do them. So it\u2019s not time. It\u2019s an excuse.  You have time. You\u2019re just spending it doing something else. Cruising the internet, supposedly catching up with \u201cfriends\u201d not really online at the same time anyway. Watching movies. Staying up late so everything takes longer due to brain fog. You\u2019re making bad choices. You have time. If you want to do something you do have time. The real answer to how much time? In 10 minutes twice a week you can do a strength training workout. In an hour a week you can prepare 3 main courses and a couple sides so you stop eating out. You choose not to do this. It\u2019s an excuse.  You and I are very good at convincing ourselves our perception is reality.  If you\u2019re going to use it, call it what it is and decide you don\u2019t want this bad enough.  Whatever this is\u2026 more energy, healthy weight, feeling sexy and vibrant. There is something much deeper than not having time or wanting to get out of your comfort zone and it\u2019s not\u2026 easier for everyone else. A vacation is not a trash your body experience for someone who loves herself. So what\u2019s up with that? You don\u2019t really want it.  You do hard things in certain areas but not others? That could be it. You don\u2019t have any ability right now to do more because you\u2019re in a lot of hard things as it is. You're using willpower up. That\u2019s OK. I get that.  But don\u2019t trash yourself. Don\u2019t decide, I can\u2019t workout right now and then go and eat out four times and get dessert every time. Don\u2019t stay up late and do something so wasted like cruise the internet. How does that make your life better? If you want to call a friend, try the phone. Don\u2019t resign to an inability to sleep and then drink wine every night and pass it off as \u201clight\u201d drinking instead of addiction. Whether the alcohol or the sugar an every evening cocktail ritual is probably not your longevity\u2019s best friend \u2013 or if you\u2019ve got a weight loss goal or struggle with sleep, there are so many ways that this complicates your health. Inflammation, insulin, influencing your choice. I don\u2019t have time to workout ? In the face of things like this, turns to I don\u2019t have energy to workout. When you stay up way too late, you\u2019re already way too stressed, of course you don\u2019t have energy to workout.  And no one, girlfriend is going to give you permission or should have to give you permission to delay dinner by 30 minutes if you can\u2019t exercise in the morning. You have time. You just don\u2019t really want to have to use it. Get real with yourself.  28:10 How much time does it really take?  How much time do you think it takes? Because you\u2019ve been conditioned your whole adult life going to hour long classes or told you have to do cardio at least 20 minutes or up to 60 to get benefits. You\u2019ve been told that the more time you do the more results you\u2019ll get. It\u2019s just not true.  You\u2019ve assumed that a weight training workout is like that too. That I know because too often I\u2019m asked \u201cHow long should I lift weights?\u201d And that is a question that doesn\u2019t even make sense. I\u2019m sensitive to the fact that might sound condescending \u2013 it\u2019s not meant to \u2013 because you\u2019re not to blame. You\u2019ve just been given the wrong impression. Time has so little to do with effectiveness. Take two kids who have the same math homework. One gets it done correctly in 10 minutes and the other takes 40 minutes to get it done, with fewer right answers. Is the question how long should a kid spend on his math? It\u2019s about getting to the right answer. How Much Strength Training? For strength training \u2013 and that is the fastest way to get the most fit in the least amount of time. It\u2019s the fastest way \u2013 in terms of weeks and months \u2013 to see a long-term change in your body. It\u2019s the least amount of time you can put in exercising to get the most benefits. I\u2019ll link to some other blog \u2013only and podcast episodes where I\u2019ve shared the biggest benefits of strength training. If you\u2019re completely crunched for time you can get a full body workout in about 10 minutes. Twice a week \u2013 provided you have good form \u2013 use the right exercises \u2013 and you reach fatigue according to your beginner\/or advanced status and you will have stimulated your muscles enough to change. That\u2019s getting to the right answer. If you have 30-40 minutes twice a week will you get more benefit? Yes. You\u2019ll be able to use additional muscles, use more movements. But you\u2019re going to be busy. Even women who aren\u2019t tied up with a job, a family, a commute\u2026 make themselves busy. We all perceive ourselves as having things to do. Or we volunteer, care for others, get involved with friends \u2013 and that\u2019s all good. You\u2019re going to need those short alternatives too. Mentally you\u2019ve got to stop thinking of them as a waste of time or not worth it. Just 30-40 minutes twice a week can change your life. Your longevity, mood, brain health, muscle, bone, disease risk and the expression of genes associated with aging. Yes, you can reverse aging. Or you can complain you don\u2019t have time now and suffer later. At some point something may make you sick and be your cause of death. The length of that sickness is in your control. You may slip away in a deep sleep. But the problem is we never know. The quality of your life between now and when you know the answer stands to benefit or deteriorate based on what you do every day. I don\u2019t know the answer to\u2026 what is more important to you? But that is the question you have to ask when you say you don\u2019t have time. Somewhere in the cycle of your 24 hours you have time you\u2019re choosing to spend in another way that is getting in the way of your exercise. I\u2019m going to link to strength training resources in the show notes. There are dozens of options in YouTube to watch. If you want support beyond five minutes for consistent progressive exercise the STRONGER 12 week program is open while I\u2019m recording this podcast. It\u2019s 12 weeks for a reason. It takes at least 66 days to make a habit \u2013 and I\u2019ve guaranteed I\u2019ll have you beyond that. I want you hooked! In a regular habit, feeling so good you don\u2019t want to stop.  STRONGER I STRONGER II is also open (but it is a bigger time commitment and I don\u2019t recommend it if you\u2019re short on time or just trying to get hooked on strength training \u2013 keep it simple). Muscles in Minutes YouTube.com\/flipping50tv ","author_name":"The Flipping 50 Show","author_url":"https:\/\/www.flippingfifty.com\/podcast","html":"