The number one reason that my clients give me for not sticking to their health and wellness goals is that they don’t have enough time. “There’s just not enough hours in the day,” they tell me….
And I get it!
Crazy Busy and Heart Healthy! (click to the left for VIDEO)
When I’ve been pulling back-to-back shifts at the hospital, or working for seven days straight, or staying up late to work with clients in different time zones, the LAST thing I feel like doing is hitting the gym or making some complicated vegetable dish. It would be so much easier to just collapse on my couch with my two friends, Mr DVR and Miss Chocolate.
But, the thing to remember is this: A little time spent looking after yourself – through nutrition, movement and self-care practices – will actually give you more energy and help you perform better in all of the other activities you have to do in your busy life.
Think of it like this: when you don’t look after yourself, you end up functioning at a less-than-ideal rate – say, only 70 per cent of what you’re actually capable of. You’re fatigued, sluggish and can’t concentrate properly. Everything becomes a struggle. But, if you spend just half an hour a day preparing healthy foods, half an hour a day moving your butt, and ten minutes taking time out, you will actually get a whole lot more done. Instead of it being a struggle, you’ll be able to operate optimally. You’ll get more done in less time, and feel better doing it.
It’s a win-win situation if ever I heard one!
One hour and ten minutes each day, when well used, can keep you firing on all four cylinders. Here are my top tips on how to get maximum bang for your self-care buck.

Take half an hour to prepare healthy food
When you’re prepared, eating well is a cinch. I like to spend half an hour in the kitchen in the morning to set myself up for the whole day. Here are some great ideas as to what to do in your half hour food frenzy!
Prepare dinner. Slow-cooked dinners are great. I throw meat, a clove of garlic, 2 quartered onions and one roughly chopped sweet potato (no need to peel) into the cooker, then cover with stock and a handful of dried herbs. It takes less than 15 minutes. The cooker simmers all day on my kitchen bench top, and when I get home, all I do is add some greenery – maybe green beans, spinach or peas – and let that heat through. You get a delicious, healthy dinner in no time flat. TIME TAKEN = 15 minutes.
Get snacks sorted. Assemble healthy snacks for the day. For me, this means apples, carrots, nuts, cheese, a tub of Greek yogurt, home-made trail mix, and tins of tuna. I gather it all and shove it in a cooler bag, and I know I’m prepared for the whole day. TIME TAKEN = 4 minutes.
Mmmm, leftovers. Leftovers are the best lunch when you’re run off your feet. I like to always cook enough at dinnertime that I know I’ll have a nice portion for lunch the next day. Just pack it in a drip-proof container, grab a fork, and lunch is done! TIME TAKEN = 2 minutes.
Breakfast blitz. Smoothies are brilliant for a brekky on the run. I love to shove a banana, a handful of spinach, some berries (fresh or frozen) in the blender with a cup of water and whatever yummy extras I’ve got on hand (chia seeds, raw cacao powder, goji berries, maca powder etc.). I pour it into my protein shaker cup, and I’m good to go. If I’m really busy, I’ll sip it in the car during my commute. TIME TAKEN = 5 minutes
These steps total less than half an hour of food preparation time, leaving you a few minutes to clean up! The moral of the story is that some well-planned, focused time in the kitchen can set you up for a whole day of excellent nutrition.

Take half an hour to move your body
When you’re time poor, driving to the gym can be an inefficient way to get your exercise in. Instead, I like to mix it up with the following:
Walk. Anywhere, anytime. I keep my sneakers in the car for spontaneous walking opportunities. Walking is the simplest, easiest way to move your butt and feel awesome.
YouTube. There are so many excellent exercise routines on YouTube – from 5 minute yoga sequences to 10 minute body-weight strength routines to 15 minute aerobics sessions. Whatever you feel like, the internet can deliver on demand, for free! Join a few together to create a custom-designed workout that you can do in your lounge room.
Back to basics. Go old-school. Set yourself a goal to do 10 push-ups, 20 squats, 20 sit-ups and 30 jumping jacks. Slowly increase your reps, and do as many sets as you can to make up the full half hour. You can do this anywhere – your lounge room, a park, a spare meeting room at work.
Exercise in disguise. Walk your dog, chase your kids, dance in your lounge room, do a half hour of active gardening. As long as you’re moving, it’s doing you good!
Staying Healthy When You are Crazy Busy!

Take ten minutes of time out
This is the part that people are most likely to skimp on, but I urge you to follow through. You‘ll feel so much better for it!
Time in nature. Sit in the sun with a cup of tea for ten minutes. Do not check your blackberry, answer your cell or think about work!
Stretching. Ten minutes of stretching can release tension, center your body and trigger the relaxation response.
Quiet contemplation. Sit somewhere quiet where no one can disturb. Focus on your breath. Whenever thoughts pop up, kindly and gently return your concentration to your breath.
Turn it up. Spend ten minutes listening to your favorite music – the kind that always makes you feel really, really good. Pop your headphones on, shut out the world, and lose yourself in the rhythm.
So there you have it! My top tips for staying healthy when you are crazy busy. Take the time to implement these strategies and you will reap the rewards all day.
Do you have any strategies that you’d like to add? I’d love to hear them. Head down to the comments and share away!
As Always, To your Health!
Rosemarie