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5 Tips to Stay Fit on a Crazy Schedule

Man in business suit brushing teeth, shaving and answering phone.

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In this Article:

  • Packing healthy meals and snacks will save you time and money.
  • Exercising for 10-15 minutes during a break helps.
  • Taking a power nap can boost your brainpower and relieve fatigue.

Do you have trouble reaching your fitness goals because you have a busy schedule? Managing your time and balancing life as a Citizen-Soldier doesn’t have to be difficult. Here are five easy steps to help you stay fit no matter how crazy your life gets:

1. Meal Prep on Your Day/Night Off

Eating healthy while working doesn’t have to be expensive. Choose an affordable, tasty recipe from our #ClassIRecipes and use our meal prep guide to get started. Meal prep means you’ll have a variety of healthy meals for the week, which will help you stay fit while saving you time and money. 

2. Pack Healthy Snacks

Avoid the vending machines and the empty calories by packing your own snacks. Learn how to snack smart. 

3. Squeeze in Exercise on Breaks

If you don’t have time for a long workout, give high intensity interval training (HIIT) a try. These workouts don’t require a gym or any special equipment and can be done in 10-15 minutes. Try one of our #WarriorReady Workout videos or create your own workout using our mobile Drill Deck. You can also take a walk or alternate sitting and standing at work. Remember, every minute of activity counts. 

4. Take Power Naps

It might sound crazy, but not getting enough sleep can get in the way of fat loss and muscle recovery. Experts recommend getting at least seven to eight hours of sleep, but that can sometimes be challenging with other demands for your time. If you don’t get a full night’s rest, try to take a 20- to 45-minute nap during the day. That’s just enough to boost your brainpower and keep your body from feeling fatigued. Set your alarm so you don’t exceed 45 minutes; otherwise you’ll wreck your internal sleep clock. Find out how to reset your internal sleep clock. 

5. Plan Out Your Day

Take five minutes before you head to work to set small goals for the day. For example, budget enough time in the morning to pack your lunch for work and choose a time and place you plan to work out. Having a plan each day sets the pace for your long-term fitness goals. Invest in a day planner or use a calendar app on your smartphone so you have reminders. It also might help to take note of who or what drains your time and energy so you can adjust and reprioritize how you spend your time. 

Above all, value yourself and your time. We know it can get overwhelming to balance life as a Citizen-Soldier, but you can do it!

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