Maximising Your Training When Pressed for Time: A
Guide for Busy Entrepreneurs
As an entrepreneur coach and health and fitness coach, I’ve witnessed firsthand the challenges busy people face in maintaining a consistent health and fitness routine. The demanding role of an entrepreneur often leads to feeling overwhelmed at work, pressed for time, and struggling to prioritise physical well-being. In this post, I’ll share my strategies for efficient training for busy entrepreneurs that can help you stay fit and focused, even when your schedule is packed with entrepreneur events and business meetings.
The Challenge: Balancing Entrepreneurism and Fitness
One of the biggest hurdles I see among business entrepreneurs is the tendency to let their training frequency and quality of training slip when work demands increase. This can trigger a domino effect, impacting not just your fitness but also your eating habits and overall well-being. Many top entrepreneurs fall into an “all or nothing mentality.” If they can’t maintain their ideal training program, they abandon it altogether. This approach is not only unsustainable but can lead to overwhelming psychological distress and bad time management in the long run.
Five Steps to Efficient Training for Time-Pressed Entrepreneurs
1. Treat Your Workout Like a Crucial Business Meeting
Just as you’d optimise a shortened business meeting to cover essential points, approach your compressed training sessions with the same efficiency. Don’t fall into the trap of thinking every personal training session needs to be exactly 60 minutes. A focused quick workout can be incredibly effective if you approach it with the right mindset.
Pro Tip: Schedule your workouts in your calendar. What gets scheduled gets done, while what’s only mentally planned often falls victim to willpower failures. This is one of the key
advantages of managing time effectively.
2. Remove Distractions and Center Yourself
Before you start your training session, silence your phone, turn off email notifications, and create a distraction-free environment. Take a moment to breathe and focus. This preparation is crucial for making the most of your limited training time and can help you stop feeling overwhelmed.
Remember: Allowing constant interruptions during your workout shows a lack of self-respect. Set boundaries find peace in your training time just as you would for an important client meeting. This is a crucial example of resilience at work.
3. Adapt Your Expectations
When work commitments are at an all-time high, it’s essential to be realistic about your training goals. This doesn’t mean lowering your gym standards, but rather adjusting them to fit your current circumstances. For example, during a particularly busy period, I might focus on maintaining strength rather than pushing for new personal records. I might allow myself to carry a bit more body fat, knowing that I’ll have time to lean out later when my schedule eases up. This adaptability is one of the key qualities of an entrepreneur that translates well to fitness.
4. Set Clear Intentions for Each Session
Even in a shortened workout, having a specific goal can make a huge difference. Whether it’s hitting a certain weight target for your lifts or achieving a particular intensity in your cardio conditioning, a clear intention keeps you focused and motivated.
Entrepreneur Insight: As target-driven individuals, we perform best when we have something to strive for. Apply this same principle to your workouts for maximum effectiveness. This is how to boost confidence at work and in the gym.
5. Execute with Full Focus and Intention
When you’re in the gym, be all in. Approach each set with the same concentration and enthusiasm you’d bring to a crucial business presentation. This level of mental focus not only
improves the quality of your workout but also builds mental resilience that carries over into your professional life.
Practical Application: The One-Set Wonder Workout
When time is extremely limited, I employ what I call the “One-Set Wonder” approach. This is perfect for those days when you’re feeling overwhelmed and can’t commit to a full session:
1. Perform a quick warmup (1-2 short sets) for each exercise.
2. Follow with one all-out work set, giving it everything you’ve got.
3. Move on to the next exercise, repeating the process.
This method allows you to hit all major muscle groups in full body sessions and maintain intensity, even in a 20-30 minute session. It’s far more effective than skimming workouts or rushing through multiple mediocre sets just to tick a box.
Here’s an example of a quick High Rep FULL BODY Super Set Workout
Superset 1 (3 sets: 30, 40, 50 reps each exercise)
1. Barbell Sumo Deadlift
2. Dumbbell Glute Bridge Floor Press
Superset 2 (3 sets: 30, 40, 50 reps each exercise)
1. Glute Bridges
2. Chest Supported Rows (Overhand Grip)
Superset 3 (3 sets: 30, 40, 50 reps each exercise)
1. Dumbbell Side Laterals
2. Dumbbell Arc Rows
Superset 4 (3 sets: 30, 40, 50 reps each exercise)
1. Thrusters
2. Bicep Curls (or flys as an alternative)
Notes:
– Use rest-pause technique when needed to reach target rep ranges
– Aim to use a weight that causes failure just before reaching the target rep range
– Focus on maintaining proper form and mind-muscle connection
– Minimal rest between exercises and sets
This approach is an excellent example of high intensity workouts that can be completed in a short time frame.
Embracing the Athlete Mindset
Whether you’re ex-athletes or not, adopting an athlete mentality can transform your approach to training. Ask yourself: If someone were filming your workout for a YouTube clip, would they see a focused athlete or a lazy gym-goer?
Consistent, high-quality training sessions – even if they’re shorter – build more than just physical strength. They develop mental resilience, boost self-esteem and confidence, and reinforce a “Built to Last” identity that permeates all areas of your life.
The Power of Self-Discipline
Successful entrepreneurs understand the importance of self-discipline. The same “no excuses” mentality that drives your business success can be applied to your fitness routine. Remember, there are 168 hours in a week. Even with long work hours, social commitments, and family time, finding 2-3 hours for training is possible if you prioritise it.
Time Management Tools for Fitness Success
Just as you use time management tools in your business, apply similar strategies to your fitness
routine. Here are some tips:
1. Use fitness apps to track your workouts and progress
2. Plan your training days in advance
3. Consider training twice a day with shorter sessions if it fits your schedule better
4. Utilise quick workouts at home to lose weight when you can’t make it to the gym
The Built to Last Mentality
Developing a “Built to Last” mentality isn’t just about business longevity; it’s about creating sustainable habits in all areas of your life, including your health and fitness. This mindset helps you push through challenges, adapt to changing circumstances, and maintain your commitment to personal growth.
Conclusion: Building Consistency in a Busy World
Remember, the key to long-term success isn’t perfection; it’s consistency. By implementing these strategies, you can maintain a high-quality training program even during your busiest periods.
This approach not only keeps you physically fit but also sharpens your mental edge, crucial for entrepreneurial success.
As you navigate the challenges of balancing business and fitness, remember that every efficient training session is a step towards building a more resilient, confident, and successful version of yourself. Stay committed to your health, and watch how it positively impacts your entrepreneurial journey.
If you’re struggling to optimise your training routine amidst a busy schedule, don’t hesitate to reach out. I offer free resources, workout examples, and guidance to help you stay on track. Remember, investing in your health is investing in your business success. Let’s build a fitness routine that’s truly Built to Last.
For more tips and strategies, check out my best YouTube clips on efficient training for entrepreneurs. Together, we can evolve health and fitness practices that complement your busy lifestyle and help you achieve both your business and personal goals.
For more, check out this video on How I Train When Pressed For Time
