How to Tackle a Busy Day?

How to manage busy days and find time to exercise on these days?

Last Wednesday I had a super busy day but I was still able to fit a workout in my day. This was all possible because

a) I planned my day thoroughly (on Tuesday evening I packed my gym gears, lunch and protein drink)

b) I didn't want to miss my workout (so I prioritized it) and

c) I decided that no matter what, I will stick to my plan.

Here is how my Wednesday looked like:

I woke up 6 am.
I worked from 8 am to 1 pm.
After work, around 1.15 pm I rushed to the gym and had a quick HIIT -workout (about 45 minutes).
At 2.15 pm I was picking up my son from preschool.
At 2.30 pm I had a quick snack and studied (I am finishing my master's degree in English).
At 5pm I finished studying but I needed fresh air so I went for a walk (this was really nice! I needed to clear my head in the fresh air).
At 5.30pm I made some dinner preparations and house chores.
At 7pm I watched The Designated Survivor (highly recommend!)on Netflix and read blogs.
At 8.30 pm I took my Magnesium* and went to bed and read The Drums of Autumn * (from Outlander -series *).

I can say that this day was a success: although it was intense, I felt I accomplished a lot! I also felt super productive! I don't usually plan to do any studying after work but now I have two English courses going on and I also have this blog to write so I am quite busy.. Therefore, I have to plan my weeks quite carefully. I also have to say that I didn't feel stressed or worse, tired, during my Wednesday although I was running a lot :) I think this is mainly because what I ate that day. My blood sugar was steady throughout the day because I ate regularly. I had my usual breakfast which consisted of oat porridge, gluten free bread with a boiled egg. My lunch was a salmon soup with an orange and I had a protein drink after my gym session. After I came home I had fruits and a gluten-free bread with an egg as I started to study. In addition, I had a tasty salad for dinner. I am now obsessed with salads so I will do a post on them later on..

The importance of a post-workout snack

Now few words about post-workout snack..If you finish your workout and you don't have a chance to eat a proper meal in 30-45 minutes after your session, I encourage you to have a Protein drink

*, a protein bar

*, a banana or other fruit RIGHT after your gym session. In the gym you have tired your muscles so they need fuel as soon as possible. Here you can read more on my snack ideas and here I will present to you some of my favorite smoothie recipes. I have noticed that I gain muscle mass better if I invest in my eating habits right after the workout. It does make a difference, you should try it!

Then to answer my question in the first row of this post...At the end of the day what it really comes down to is that you plan, schedule and stick to your plan! It is always easy to come up with excuses that I am just so busy and don't feel like it etc. However, these are just lame excuses. Just DO it.

Good luck to your busy days,

Jennikatja

*These are affiliate links.

💗 how to find time for exercise

💗 10 tips to get more energy
💗 Smoothie recipes
💗 11 tips how to optimize your recovery

Comments

I Quit Drinking Coffee and it Changed My Life

The U.S.Food and Drug Administration (FDA) says about 80 percent of U.S. adults take some form of caffeine every day. Accordingly, coffee is one of the most commonly used ingredients in the world. But caffeine does so much more than just keeping you awake.It’s a central nervous system stimulant that affects your body in numerous ways. So, let's talk about this and why drinking coffee might not be good for for you. While there has been numerous studies about the benefits of coffee, such as it increases alertness , lowers the risk of depression and reduces the risk of brain diseases , it has also negative effects on sleep and anxiety and it can cause headaches, panic attacks, adrenal fatigue, loss of energy, it can deprive minerals and vitamins from your body (read more on here ) As I mentioned before( here ), I quit drinking coffee last spring. Well, how did I get the idea to stop drinking coffee? After consuming my morning coffee, I noticed that at first it made me feel

Why Are Cola Drinks So Addictive?

Did you know that in Argentina people drink the most soft drinks in the world? Their annual consumption is 155 liters per capita. Not far behind is number two, the USA with 154 liters per capita. Americans are one of the largest consumers of the soda drinks in the world because of their modern lifestyle and high incomes. As it is very common to drink colas or other soft drinks but I have heard many people saying that they cannot stop drinking them. I started to wonder what is it that makes drinking Coca-Cola so addictive? Is it the caffeine, sugar or the artificial sweeteners? Besides what's the harm in drinking Coca-Cola? Below I will examine these three issues. Caffeine content The caffeine content in a 330ml serving of regular (sugar) Coca-Cola is about 32 mg. Compared to a a mug of coffee which contains 100 mg of caffeine that is a bit less. According to the Coca-Cola company the caffeine in their drinks is not addictive. However, if you are really sensitive to caffein

Viimeinen hormonimyrsky: imetyksen lopettaminen

Olen imettänyt lähes vuoden ja nyt tämä tie on tullut päätökseen. Imettäminen herättää paljon tunteita ja vaikka olenkin ollut onnellinen siitä, että olen pystynyt tarjoamaan molemmille lapsilleni parasta ravintoa, ei se ole aina sujunut ongelmitta. Usein pohdin, että pulloruokinnassa olisin päässyt "helpommalla". Kuitenkin molempien kanssa jatkoin imetystä sitkeästi ja näin jälkikäteen ajatellen onneksi niin tein 💗 Ehkäpä tämän vuoksi imetyksen lopettaminen kuopuksen kohdalla ei ollutkaan niin helppoa. Viimeiset imetyskerrat sijoittuivat rauhallisiin aamuhetkiin joten sen lopettaminen minulle olikin haikeaa. Miksi? Ehkä se oli se läheisyys ja tunne siitä, että se on sitten niin lopullista. Nautin, kun sain pitää vauvan vielä hetken aikaa rauhallisena vieressä. Lopulta tulikin päivä, jolloin tyttö heräsi mieheni kanssa enkä enää imettänytkään. Eilisen kerta olikin ollut tietämättäni viimeinen kerta. Mitä kehossani sitten tapahtui, kun imetys loppui? Pari päivää lopettamise

5 Effective Weight Loss Drinks

When it comes to losing weight, there is a lot of different kinds of detox packages and weight loss drinks available. However, I would not recommend using these products because they only offer short term benefits if any benefits at all. Instead I encourage to use a weight loss method which is sustainable. Usually this is acquiring healthy eating and exercising habits for life. You can achieve this by following my online nutrition programmes . Surely different starter kits, such as detox kits and ready to eat soup diets may come in handy but eventually when you have lost some weight, you should opt for methods which offer permanent results. Therefore, in this post I will share with you 5 effective weight loss drink recipes. I would like to remind you that drinking these drinks are not your only diet. On the contrary, these are recommended beside your healthy meals and these healthy drinks could replace your other sugary sodas and juices..Besides they are also healthy and delicio

VHH ruokavalio esimerkkejä: näin koostat vhh:n herkullisesti

Ketoilu on ollut pinnalla, mutta sen haittavaikutuksista on myös nykyään puhuttu enemmän. Itse suosin ketoilun sijaan vähähiilihydraattista ruokavaliota. Tässä postauksessa kerron miksi. Vähähiilihydraattinen ruokavalio on erinomainen valinta monista syistä. Tässä muutamia syitä, miksi vhh ruokavalio kannattaa: 1. Painonhallinta: Vähähiilihydraattinen ruokavalio voi auttaa sinua saavuttamaan ja ylläpitämään terveellistä painoa. Kun vähennät hiilihydraattien määrää ruokavaliossasi, kehosi alkaa polttaa enemmän rasvaa energiaksi. Tämä voi auttaa sinua pudottamaan ylimääräisiä kiloja ja pitämään painosi hallinnassa. 2. Verensokerin tasapaino: Vähähiilihydraattinen ruokavalio voi auttaa pitämään verensokerin tasaisena. Kun vältät nopeasti imeytyviä hiilihydraatteja, kuten sokeria ja valkoista viljaa, verensokerisi ei nouse yhtä nopeasti. Tämä voi auttaa välttämään verensokerin heilahteluja ja pitämään energiatasosi tasaisena koko päivän. 3. Energia ja keskittymiskyky: Vähähiilihydraatti

How to Stay Young and Healthy

The other day I watched a really interesting BBC document about how to stay young and more specifically how to prevent dementia and Alzheimer's disease. As you get older your brains begin to shrink. As a result of this your cognitive skills diminish. How to prevent this? The key is to use your brains on a daily basis. More specifically scientists have discovered that learning a new language has the most efficient way to prevent dementia because learning will increase the size of your brain. According to these scientists other important ways to affect the size of your brain were reading exercising in general learning a new skill, such as playing guitar studying In the document researches investigated whether regular walks or ping poll plays had an effect on the brain tissue. The test groups walked or played ping poll for 2 hours per week. The results revealed that both test groups gained positive effects on their brain tissue because of their increased exercise. Mo

Search This Blog