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Oct 29, 2013

{Fit and Strong Day 29}: Setting Up A Workout Schedule

Make time

Most of you have expressed their sincere interest in taking up a fitness regimen.  I think that's a great start!  But we all know (yes that includes me) that excuses are lurking up everywhere.  One of the overly used excuse (that I have used often enough for myself) is that I am just too busy.  And it's probably true for most of us.  But you know what?  We will always be busy, no matter what.  Unless of course we abandon our jobs or responsibilities and just go on a vacation spree.  By then we'll have another excuse, that we're on vacation lol!

What I'm simply driving at here is that it's actually just a matter of setting aside some time for something as important as exercising.  That is assuming it's important to you.  

It doesn't have to be a precious hour of your waking hours.  Probably not even half an hour.  I'm a believer in taking the small steps to whatever we set out to do...those small steps that are doable and those that don't overwhelm a beginner.  So, start small, but make it a point that you set time for exercise.  

Really, really too busy?  Let's see, how about some 20 jumping jacks while on a restroom break?  Or how about reading from the computer while you're doing the horse stance?  Or how about some leg back kicks while you're brushing your teeth?  Who says you can't do two things at the same time, right?  And I do these things, most times, particularly when I notice I am spending too much time sitting in the office.  

So enough of the pep talk.  Assuming I have managed to convince you to set time for exercise, let's try to schedule the workouts.  Running, Yoga, Tai Chi, Swimming, and other such activities do require considerable time and more commitment.  Honestly, I don't get to do much of those, but I try.  Like in running, I schedule that on Tuesdays and Sundays.  Those are my "free" time for running.  The only things I can manage to do on a day to day basis are those workout routines for the major muscle groups that we've been discussing from  Day 3 to Day 18 of this series.

These are the options you could do while getting in the habit of exercising:
  • Full body workout 3x a week, done on alternate days.  For example, you do the head to toe workout only during Mondays, Wednesdays, and Fridays.  Too overwhelming?  Try twice a week then.
  • Or breaking it down, do the upper body workout on MWF, and lower body workout on TThS.   
  • Running and other cardio exercise - that depends on you.  Try once a week for starters, then build up the frequency according to your liking and availability.  
  • Some cardio exercises, you can already include on either the first or second option.  An example is doing several reps of jumping jacks, or probably skipping rope. 
These are just some suggestions.  You have the freedom to choose how you would go about your workout.  What's important is that you have a workout schedule that you can make a habit of.  

"Time and health are two precious assets that we don't recognize 
and appreciate until they have been depleted." -- Denis Waitly

This is Day 29 of Steps to Fit and Strong series.  Do visit The Nester if you're interested in other health and wellness series. 


  1. Spare some time to the things that benefit good health, like exercise! 5 minutes, 10 minutes won't hurt daily routine.. This is like an inspiration. Thanks, Sis:)

  2. wow sis day 29 na.. 2 days na lang tapos na ang challenge.. hehehe

  3. In truth, I am finished with the articles already, just waiting for the publishing time. It's on cue :-) Contingency plan since I'll be really busy tomorrow and there's the travel back to the province. Didn't think I could finish it, but I did!

  4. Yes, we should give time to important things. I believe health makes the list of priorities

  5. Setting a schedule may be hard but it's possible. Thanks for this. :)

  6. This is so true for me. I have been using the I AM BUSY excuse for the longest time, hehe. Until one day I have decided to really start my workout regimen. Para hindi na maging excuse ang time, I decided to start my day with workout. Since Daddy woke up earlier, mga 4:30am ako naman 5am. Nagsstart the ko magstretching, then sit ups, then a little lifting. Dati natatagalan na ko sa 10 minutes ngayon I can do 20 minutes up without worrying of my time. Hehe. It feels good and I am so inspired kasi nakikita ko nawawala na ang aking belly fats.

    Mommy Maye

  7. I don't have the early morning leisure so what I do is, when I clock in at work, I do the exercises on spare time. After work, that's the time I can really max out on exercise or a run, if I'm not too tired from the day's work. Congrats Mom Maye! Keep it up!

  8. This is one of the hindrants talaga when considering workout. Just like me and Mommy we used to do our mini-exercise every morning before taking bath. a few minutes will definitely do a lot.

  9. I do my routine twice a week around 5 am naman. It takes discipline and motivation but there are still days when my bed wins. I guess my goal is to increase my frequency to 4 times a week.

  10. I couldn't imagine myself brushing my teeth and doing leg back kicks, sis. :-) But I love your post, and will find time to work out (like you've suggested because it sounds like a lot of fun) when my health is on an even keel. Miss you!

    The Musings of a Hopeful & Pecunious Wordsmith-SittieCates

  11. First time reading this blog thanks for sharing