30 Hacks to Get your Fitness Goals *with Full time Job or School*

You're working 40 hours a week. We're

studying for finals and Instagram's convinced you you also want to train for a triathlon. Where's the time? You got

a triathlon. Where's the time? You got

to sleep at some point. Well, as someone who's balanced a full-time career while going to school and maintaining a fitness routine, I have 30 practical tips for you to stay consistent on your fitness journey and so you actually

enjoy it. Mhm. Even if your schedule is

enjoy it. Mhm. Even if your schedule is jam-packed.

[Music] I've broken down these 30 things into five different sections from how to structure your routines, tools and tech to sneaky little hacks. Number one,

structuring your routine. These are the not sexy things. These are the laying the foundations of your routines and habits that will truly adjust your lifestyle and have the foundation to

implement the fun little hacks we have later on. Number one, schedule your

later on. Number one, schedule your workouts like meetings. Treat workouts

as non-negotiable appointments. Put them

in your calendar at the start of the week. Bonus, book workout class or book

week. Bonus, book workout class or book with a friend to keep you accountable.

Two, pick your workout windows. Look in

your schedule and find what will work best, morning, lunch, after work, and make sure it works for you. I recently

did this with my sleep routine. I wasn't

able to get everything in my life. And I

was overcommitting. So, over a few days, I examined my schedule and asked myself, where was their missing time? And for

me, that was 10:00 p.m. to 12:00 p.m. I

like to get home, have dinner, watch TV, 9:00 p.m., watch a good show, and then

9:00 p.m., watch a good show, and then what happens 10:00 p.m. till midnight?

Doom scrolling. I'm not relaxing. I'm

not being productive. I'm not being social. I'm doing nothing of substance.

social. I'm doing nothing of substance.

I even had my 1 hour of scroll fun time.

It's just a waste. And I realized I will never be productive in that time. My

only option is sleep. So, what did I do?

Wake up early, work out early, which forced me to go to bed earlier. Number

three, start small, build big. If you're

slam, decide on frequency or duration.

Maybe you can only do 10 minutes every day. Start there. Or maybe you can only

day. Start there. Or maybe you can only do one to two long sessions a week. Just

start with that for a month. Small

little gym sessions a week or one to two big ones. Four, stack it with existing

big ones. Four, stack it with existing habits. You might have heard James

habits. You might have heard James Clear's concept of habit stacking. Pair

workouts with something you already do daily, whether it be at the same time or right after each other. So, for example, you have your coffee, you go to workout, or maybe take your coffee out on a walk.

For me, I have my cup of coffee in the morning. That's my signal after the

morning. That's my signal after the coffee, go to workout. Five, prioritize

compound or multi-ben workouts. If time

crunch, choose workouts that give the most return. Stick to compound lifts

most return. Stick to compound lifts like squats, deadlifts, barbell rows, and press, which engage the most muscles versus something like a bicep curl that just engages your bicep. Something like

a squat is going to engage your quads, back, glutes, multiple different muscles, so more bang for your buck.

Six, plan weekly, adjust daily. Cuz

guess what? Life happens. If you miss a workout, shift. Lots of people get

workout, shift. Lots of people get discouraged because you make a plan that is rigid. So when life happens, you feel

is rigid. So when life happens, you feel like a failure cuz you can't do it 100%.

And then because you feel like failure, you fall off. Instead, have a plan that allows flexibility, like having a backup plan. Say you have a specific workout

plan. Say you have a specific workout program at the gym that you do three times a week. Also have an option of a 10-minute at home workout you can swap in at any time for life gets busy. So

you can still complete at 100% your three sessions. It just might not be

three sessions. It just might not be three sessions specifically at the gym like you'd originally planned. Seven,

cycle workouts with your schedule.

Account for busy weeks in the month ahead and plan your D lo or lighter workouts for then. Final season, work projects dues, schedule D losses for that. Something like syllabus week,

that. Something like syllabus week, which you know you're not doing much work, go heavy. That's the time to go for the PR. Yeah, just look up in the distance. three weeks, four weeks, a

distance. three weeks, four weeks, a month in your work schedule and plan for time off because guess what? You're

going to take the time off because work's going to be the priority. Finals

is going to be the priority. Don't set

yourself up for failure. Plan lighter

workouts or a de lo week. Section number

two, time-saving hacks. These are little ways to implement workouts easily throughout that routine and structure we talked about previously. Number one,

workout snacks. 1 to 5 minutes of movement or just little micro workouts count. 1 to 2 minutes throughout a day

count. 1 to 2 minutes throughout a day add up. Or do a quick little mini

add up. Or do a quick little mini workout, a quick core section. You could

do a mini run, a few yoga poses, or just take a break from your desk and do a couple squats. You do that a couple

couple squats. You do that a couple times a day. It's going to add up. Two

active commutes. If possible, walk, bike, or run to work or school if possible. Even I hate that I'm saying

possible. Even I hate that I'm saying this. Park as far away as possible. Mhm.

this. Park as far away as possible. Mhm.

I hated that my mother did this and now I'm recommending on the internet. So,

you're welcome, Marjorie. Three. turn

waiting time into movement. Walk during

calls. Do calf raises while brushing your teeth. I'm going to be honest,

your teeth. I'm going to be honest, these sound great in theory. I don't do them. Like, I've heard that one a

them. Like, I've heard that one a thousand times like, "Do calf raises as you brush your teeth." I'm like, "No, I'm half asleep." It's not happening.

But what I will do is take my phone on a Zoom call and go on a walk and do it or just when I'm calling friends and family, do it while I'm cruising the seaw wall. So, remember with all these

seaw wall. So, remember with all these things, you don't have to implement them all. It's the one that sounds good. If

all. It's the one that sounds good. If

you're like, "Yeah, a couple calf raises while brushing my teeth sounds good."

Great. If you're like, "That sounds miserable." Don't do it. Four, keep

miserable." Don't do it. Four, keep

things handy. Store resistance bands, a mat or dumbbells near your desk or in your car for quick sessions. I sometimes

do this. I'll have a yoga mat beside my desk and so every once when things are stiff, it allows me to do it. If I don't see it there, if it's buried away in a closet, I'm not going to do the effort to take it out. You just have to make

things as easy as possible cuz we're all toddlers. Five, choose ondemand

toddlers. Five, choose ondemand workouts. have a 10-minute emergency

workouts. have a 10-minute emergency workout playlist on YouTube or an app for no excuse days when you have no brain capacity to think of something.

It's great to have a plan to follow, but sometimes you can't do that plan. So,

have a break class in case of emergency.

So, yeah, go on YouTube, make a playlist, throw in a bunch of workouts that you know, just like, oh, life, oh, what am I going to do? Just throw one on. You got it. Part three, mental and

on. You got it. Part three, mental and motivational tips. Now that you have

motivational tips. Now that you have some ways to fit it in, how did you get over the hardest part, just the mental hurdle sometimes of getting to the gym or working out? One, redefine success. A

10-minute workout on a busy day is still a win. No more of this all or nothing

a win. No more of this all or nothing mindset. We're all guilty of it. If like

mindset. We're all guilty of it. If like

you don't have this 60inute workout or whatever, it doesn't count. 10 minutes

counts and it adds up over time. So, I

think redefining like we said that a workout just might be 10 minutes at home is still a workout and success. So,

having your programs allow you to be successful even without going to the gym 60 minutes every day because that's very unrealistic and most of us aren't professional athletes, so we don't need to. Two, attach your fitness to your

to. Two, attach your fitness to your why. Now, I'm not against aesthetic

why. Now, I'm not against aesthetic goals if it's something you really want.

I just find personally for me, they're never motivating enough to actually be consistent. Like, at the end of the day,

consistent. Like, at the end of the day, having a six-pack doesn't really matter.

So, if that's my complete motivation to get to the gym, like I'm like, I'll put that off tomorrow. Like, it's not going to affect our life unless we're trying to be the next Miss Olympia or something. But what will be motivating

something. But what will be motivating is having more energy for work, more stress relief, a better sleep. Even if

like you can tie how being fitter allows you to do your passion more, like have more energy for it or just like you have more energy to stay up dancing all night. Just find an attachment to your

night. Just find an attachment to your why of working out will just allow you to be a lot more motivated and seen as something versus just aesthetic goal.

Unless your aesthetic goal is to be the next Miss Olympia, and then that's motivation. That's part of your why.

motivation. That's part of your why.

Three, plan fun. Mhm. Mix in workouts you enjoy. dance, hikes, sports. So,

you enjoy. dance, hikes, sports. So,

it's not always a chore. This is

probably the biggest reason. If I've

done anything in my fitness journey, it's just be consistent over a decade for a long time. It's cuz I do workouts that I enjoy. Occasionally, I got to do stuff that I don't really like, like squat. Okay, I got to do it. But I do a

squat. Okay, I got to do it. But I do a lot of things that keep me active that I enjoy from playing tennis, swimming, walks, running. Just find ways to keep

walks, running. Just find ways to keep it fun and then it's not hard. Four,

reward, consistency, not perfection. You

all know I love a 30-day streak. And

here's kind of why. Then the reward is the consistency, not the outcome. And

you don't have to be 100% with this, but sometimes even if you follow a plan 100%, you can't guarantee your results.

But something about just the goal be the consistency. And checking off 30 days of

consistency. And checking off 30 days of something is so satisfying at the end.

And then whatever outcome happens is like a bonus cherry on top. Now, also

another thing I like about doing things like 30-day challenges, streaks, is say you want to walk every weekday. So

that's five walks a week. Start for the first month and get as many as you can.

You might only do 14 of the 20. So,

what's your goal for the next month? 15

of the 20. So, start what you can do and add on and have just consistently showing up be the goal. Five, community

accountability. Join a class, run club, or text a friend to do your workout with you. There was a reason so many of us

you. There was a reason so many of us who played sports never missed a practice because you can't let the team down. Suddenly, when you're on your own,

down. Suddenly, when you're on your own, you can let yourself down. That's not as hard, which is just reality. So, find a way that you can have that team atmosphere, whether it be working out with friends, showing up for run club,

or just scheduling a 6 a.m. berries

because then Chloe will judge you if you don't show up.

She won't, but six, use micro milestones. Plan a little reward for consistently showing up a few times instead of just waiting for the very end. say, "If I do my workout plan

very end. say, "If I do my workout plan 100% this week, I get to go get that special coffee at the end of the week."

Or if I consistently do my running plan for a month, buy a new sports bra.

Whatever it is, hopefully just don't financially ruin yourself with sweet treats because sweet treat culture is a thing that I fall very victim to. But

does it work to keep me accountable?

Yeah, sweet treats allow for accountability. And this isn't a finance

accountability. And this isn't a finance YouTube. This is a fitness YouTube. So

YouTube. This is a fitness YouTube. So

um David Hermosi or whatever all the Graham stuff all those go to your side of the internet here sweet tree cultures encourage for health and wellness cuz what's the point of

money if you're not healthy take that Graham over here on fitness YouTube financial YouTube as they all drive Lamborghinis

and I don't have a car so you know who's laughing come a fight in fitness first finance YouTube 2020 27 showdown. Okay, anyways,

I'm getting off track. Back to the video. Part four, practical tools and

video. Part four, practical tools and tips. One, fitness apps with short

tips. One, fitness apps with short workouts. There's so many great fitness

workouts. There's so many great fitness apps out there. And then a lot of them allow you the ability to do 5 minute, 10 minute, 15 minute workouts. So, find one you enjoy that you know has a backup

one. Or sometimes it's just as simple as

one. Or sometimes it's just as simple as having the workout app allows you to just not waste money in the morning of like, oh, what am I doing to do this?

Like, I've been using Rena. I really

enjoy it cuz like every day I wake up, I'm like, "Oh, this is what I got to do.

Just go out and do it." Instead of I can definitely program my own workouts and I'm capable of that, but I find I just waste so much time versus like it's structured out and I'm like, "Oh, just

go and do it." Two, track activity passively. Use a smartwatch to gify

passively. Use a smartwatch to gify movement. Yes, activity trackers can

movement. Yes, activity trackers can turn toxic. You can become obsessed with

turn toxic. You can become obsessed with them. So, you have to be self-aware. If

them. So, you have to be self-aware. If

you're someone who becomes obsessed with numbers, I would say avoid them at all cost. But if you're someone like me who

cost. But if you're someone like me who just needs to gify everything, um, they're great. I find I just turn myself

they're great. I find I just turn myself into a Tamagotchi because '90s kids things and I'm just trying to keep myself alive and I find it fun. I find

it fun. And just realize if you're pacing while you're brushing your teeth to get your steps in at the end of the day, um, let's stop that. But if you just find of it a game, fun little hit

of dopamine at the end of the day, they're a great way to track your movement. Three podcasts and audiobooks

movement. Three podcasts and audiobooks specifically for cardio. I have a couple podcasts I love and I won't lie, they're of no substance. They're just talking pop culture things. And that's my treat.

Every day go on a run or go for a walk, I get to listen to that podcast. So,

bribe yourself that you have like a little audio book, a podcast, something like that you get to do on your run, and it's just your motivation to get out there because it's a little you only get it while you listen there. So, that's

more of a motivation tool to use. Four,

standing desks and walking pads. Low

intensity movement throughout the day can be a great way to just break up a very sedentary life. And the reality is some people may have a very sedentary life. And you listening might be

life. And you listening might be completely strapped. You're up in the

completely strapped. You're up in the morning with kids. You're doing two jobs. Your entire job is at the desk.

jobs. Your entire job is at the desk.

You have a 2-hour commute home. Like you

have no time to just not be sitting and not working out. And this is when a walking pad can just be a great alternative if your office allows it. So

it is just something if you're just like I sit at a desk and drive all day.

There's no way for me to walk. A walking

pad can be a great alternative. Or even

if you can't do a walking pad, a standing desk and at least you're already standing. Hopefully with some

already standing. Hopefully with some good posture and it just encourages you to get up and move and maybe throw in some of those workout snacks. Before I

go into some sneaky hacks that I have for you guys, I also want to just have a little one caveat of my credentials cuz some of you right now might be sitting there and be like, "Oh yeah, this YouTuber is telling me, mom of five

student going for their PhD doing two jobs." Like, oh, this is real sweet that

jobs." Like, oh, this is real sweet that you're giving me this advice. I just

want to show my credentials a little bit as a not completely out of touch YouTuber who's now a YouTuber, but but did the First, I was a college player while working my way through

college. Then after basketball ended, I

college. Then after basketball ended, I was in school bartending on the weekends. After that ended, I was a

weekends. After that ended, I was a full-time job while bartending on weekends training to be a national level bodybuilder. After that, I maintained

bodybuilder. After that, I maintained two jobs while starting this YouTube channel at the same time. So, I've

balanced three things at once, all while having a through a line of different fitness eras from athlete, bodybuilder to just general health and wellness. So,

these are things I've done in the past.

I just want to give some credentials.

It's like I've worked. I've been a student.

I know I'm a YouTuber now, but like I see you. I've done the grind. I know

see you. I've done the grind. I know

this. I'm not trying to be like, "Oh, look how relatable I am." See, I just I I just wanted to premise sometimes things like this are rich. like, "Oh,

yeah. Workout snack." Mhm. I'm in eight meetings, Kelty. I'm like, I know these

meetings, Kelty. I'm like, I know these are not meant to be like perfect. These

are just little ideas you can implement.

So, implement one. Do not follow this 100%. These are just some ideas that

100%. These are just some ideas that you're like, "Oh, I could do that one.

Will I calle brush my teeth?" Absolutely

not. Am I going to stretch in the middle of my work when I have to wear a pencil skirt and heels? No. So, I get a couple of these you can laugh at. That's fine.

We can laugh at some of these because some are crazy, but they're just ideas.

Take them as you wish. And if you do them all, you're psychopath and better than us all. Cuz I'll be honest, I don't do all these. Nor did I when I had two full-time jobs. Let's finish off with

full-time jobs. Let's finish off with some sneaky hacks that you can implement to just get some extra movement in your day or stay accountable to whatever program you have. One, the one minute rule. I've said this time and time

rule. I've said this time and time again, but it's my favorite. When I do a motivation to get to the gym, I just tell myself I just have to go to the gym and stretch for 1 minute. And once I start stretching for a minute, I stretch for two. That turns into five. And then

for two. That turns into five. And then

I'm warmed up. So, I go and do some weights. And even though I know I'm

weights. And even though I know I'm lying to myself, it always works. Two,

lay out your workout clothes as a cue.

I've heard some people are intense and sleep in their workout clothes. Couldn't

be me cuz there's no way I'm wearing a tight sports bra for more than the hour I have to. But for me, I will just put my workout clothes in my sink. So, I see them and just put them on as soon as I get up. Warning, a few times I've been

get up. Warning, a few times I've been halfleep and just turn the sink on and then wet clothes. But, you know, they dry fast. Now, along with leaving your

dry fast. Now, along with leaving your clothes out, you can kind of do this for anything. I find you can go two ways in

anything. I find you can go two ways in this. A little bonus hack is you can

this. A little bonus hack is you can just leave stuff out like this, but that can be easily a slippery slope cuz you can't leave out 50 things. You just got to leave out one as a reminder or make

it enjoyable and easy af. For example,

my supplements. I always have a cold water bottle in the fridge at any time.

So, it's just no friction when I'm busy.

And also, the water's cold, so it's going to taste even better. So, what do I do every day? Boom. Grab that ice chilled water bottle in my fridge that past Kelty set up for me at night while I was brushing my teeth or whatever.

This bad boy is ready to go. It's

missing one thing.

[Music] Fun little history lesson of Kelty.

Probably the first healthy habit I ever started was the night before while I'm getting ready making dinner. I fill a water bottle and I put it beside my coffee machine. So when Kelty wakes up

coffee machine. So when Kelty wakes up in the morning while the coffee is brewing, I just chug this. And that was like the first little healthy thing I did that just became like a default in my routine. I just do it every night

my routine. I just do it every night before bed while I'm brushing my teeth, getting ready, making dinner, fill a water bottle, it's ready to go. Now,

this was back in the days that we were anti salt. Back in those days, yeah, I

anti salt. Back in those days, yeah, I did drink a lot of water, but I suffered from crazy cramps in the middle of the night. Calf cramps in my runs, stitches.

night. Calf cramps in my runs, stitches.

I always had it. And it was because I deemed sodium as awful. It just bloated you and I was in the bodybuilding world.

So I was trying to get shredded as possible. So I feared salt so much. And

possible. So I feared salt so much. And

then once I left the bodybuilding world and now it is different is more educated but really start focusing once again back on performance and fueling my body like I did when I was a basketball player and in college back when I was like an athlete and basketball player

and I started incorporating electrolytes and it changed everything. It is my favorite healthy habit. See this is not a hard one because it tastes delicious.

cold drink grapefruit. Oh, and let's see if any of you have been paying attention. You got 5 seconds to answer

attention. You got 5 seconds to answer if you're watching this with someone.

Why is this my favorite electrolyte?

Yeah, because of the sciencebased ratio of 1,000 millig sodium, 200 milligs of potassium, and 60 milligs of magnesium.

It's trusted by players in the NFL, NHL, NBA. I will say my fiance,

NBA. I will say my fiance, I got to say it online for first time.

Um, he's a pro hockey player. What do

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you've ever tasted your sweat, which we all have, it's salty because you sweat out electrolytes. And if you're just

out electrolytes. And if you're just drinking more water and more water, you can actually over consume water and under consume electrolytes, which creates electrolyte imbalance. And

that's why it's so important in hot climates when you're working out, especially a lot of you on this channel are working out for at least an hour a day or hope to consider supplementing with electrolyte. And of course, I'm not

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Thank you, Element for sponsoring this video and my healthy habits morning routine because it is the best healthy habit. It's easy.

habit. It's easy.

Have fun with your boring water.

Sorry, that was really aggressive.

Tastes good. Better performance.

It's that easy sometimes. Three, Sunday

setup. If you have a typical work schedule or school schedule, lay out your workout gear, prep some snacks, schedule workout sessions every Sunday night, so you're set up for the week.

Personally, I do this on Thursdays. I

used to always save my laundry and all that for the weekends. And then I just found like I was never having time off.

like I was just always working or doing chores. And so, unfortunately, my

chores. And so, unfortunately, my Thursdays suck now cuz I work out in the morning, work all day, and then come home and do my laundry, clean the house, do my groceries, all that. But then it's just done. And then for the weekend, I

just done. And then for the weekend, I don't have any laundry to worry about.

So, it's not for everyone. That's what I currently do. And I I hate Thursdays,

currently do. And I I hate Thursdays, but my god, Friday, when I got no chores, it's just like gh weekend's here. Speaking of weekends, four stack

here. Speaking of weekends, four stack social plans. I love going out for

social plans. I love going out for dinner and coffee with friends. It's one

of my favorite things. Going out

dancing. Absolutely love. But at the same time, me and my friends had an aha moment. Like that's the only way we can

moment. Like that's the only way we can hang out. And then we also are trying to

hang out. And then we also are trying to do our fitness life. Why don't we do our fitness lives together? So we go on walks together. We book workout classes

walks together. We book workout classes together. Even just coffee. We take for

together. Even just coffee. We take for a nice little stroll, do a yoga class, do Pilates, join a sports team together.

Sometimes go play tennis. So just

reframe your mind that you can be social and active at the same time. And not all social activities have to just be going out for dinner. And I hate to be this person, but number five, replace I don't

have time with it's not a priority. Mhm.

This is one of those like tough loves for yourself. When it's been multiple

for yourself. When it's been multiple weeks in a row and I'm not accomplishing something I want to accomplish, I do try and step back and ask myself and it hurts. I say, do I actually not have the

hurts. I say, do I actually not have the time or is this not a priority? And one

of two things. If it's something that should be a priority, then I need to reframe other things in my life and just where this stacks up and how can I fit it in and maybe loosen up some things

and let go of some other things to make this more of a priority or I have to just admit to myself this isn't a priority right now and yeah and sometimes it is like whether it be maybe you wanted to learn to do the splits.

I've had that many of times in my life and I'm like, "Oh, I really want to do it." And it's always in the workout, but

it." And it's always in the workout, but I shift it over and I shift it over and I shift it over and then one day I just had to accept it's not a priority. It'd

be really cool to do the splits and yeah, I should work on stretching and mobility and flexibility, but at the end of the day, learning to do the splits isn't going to benefit me in any way in my life or my goals. So, I just had to

say, "This isn't a priority. Maybe one

day, but push it aside and let room for things that are more important." And

right there are just my 30 little ways of sneaking in fitness, staying motivated when you got a full-time job, when you're a student. Back to fall, back to school is such a fun time to like redo our routines. So maybe it's

just that's all it is. You're already

dialed in. You got a lot of stuff, but it's just a little way to remind yourself to refresh in some things. And

so I hope this helped. And one of my favorite things about my channel is the comment section. It's always people with

comment section. It's always people with reviews, recommendations, and their own hacks. So, if you have any like sneaky

hacks. So, if you have any like sneaky little one minute hacks that you find just save you so much time, allow you to get movement, stay accountable to your workouts, pop them down in the comments.

And if you want some extra, check out the comment section down below. And I

just say good luck with back to school, my university students, college students, high school students, and good luck to us that are in full-time job mode. cuz for whatever reason there's

mode. cuz for whatever reason there's still just that back to school vibe come fall that we're like let's get back in our routines after the shenanigans that was summer that you deserved because

life is about having a routine being bored of it sabotaging it going having fun remembering you like your routine and going back to it and so we're going back to it after sabotaging in the

summer as you should have a great day go pet a dog you guys bye