Finding time to work out can be challenging, especially when you have a hectic career like I had being a first responder. With unpredictable shifts, emergencies, and long hours, staying consistent with fitness routines often times seemed virtually impossible. However, I treated my workouts with the same priority as work commitments or important meetings, which was key to maintaining my fitness—even with a jam-packed schedule. Here’s how I do it and how you can adapt this to any busy lifestyle.
Treat Workouts as Non-Negotiable Appointments
Start by viewing your workouts as appointments that you cannot miss. Just like a meeting with a superior or a critical assignment, your fitness should hold the same level of importance. Use your calendar (digital or physical) to block out specific times for your workouts. This small but powerful step ensures there is dedicated time set aside, even in the midst of chaos.
Plan Ahead for Flexibility
The unpredictable nature of my schedule as a first responder has taught me the importance of flexibility. Some days, a shift might run late or an unexpected critical incident might arise. To combat this, I prepared several “micro-workout” plans. These were efficient 15-to-20-minute workouts that I could squeeze in during breaks or downtime. While longer workouts are ideal, consistency matters most, and even short sessions can make a big impact.
Early Mornings or Late Nights
One strategy that works well is capitalizing on the quiet hours—either waking up an hour earlier or dedicating time after work to exercise. These slots are often distraction-free and can be a perfect opportunity to stick to your fitness plan. Identify which time of day works better for your energy levels and stick to it religiously.
Leverage Accountability Tools
Accountability can make all the difference. Share your workout goals with coworkers, friends, or family so they can encourage you to follow through. You can also use fitness apps to set reminders and track progress. For me, discussing fitness goals with fellow first responders sometimes led to group workout sessions, making the process more enjoyable and less isolating.
Transitioning This Approach to Any Career
This mindset isn’t exclusive to first responders—it’s adaptable to any busy working professional. Whether you’re a doctor, teacher, or corporate employee swamped with deadlines, scheduling your workouts with intention will help you stay consistent. Prioritize your health, plan for the unexpected, and remember, even in short bursts, your effort adds up over time.
By treating fitness like an essential work meeting, you can reclaim control over your health and boost your energy levels for both your career and personal life. Balancing it all might not be easy, but consistency and strategic scheduling make all the difference.
About the Author:
Steve, the CFO and online trainer at Coreve Health & Fitness Coaching, brings a wealth of experience and expertise to the table. With a background as a retired First Responder and Personal Trainer, Steve has a deep understanding of the importance of fitness and nutrition in achieving optimal health. In his previous role, he specialized in training police personnel, equipping them with the physical fitness required to compete for elite positions within the Department. Drawing from his extensive knowledge and passion for fitness, Steve now dedicates his time to providing online training and guidance, empowering individuals to reach their fitness goals and live a healthier lifestyle. With his unique background and commitment to helping others, Steve is a valuable asset to the Coreve Health & Fitness Coaching team.
For further information about health & fitness, contact us via our website for a free non-committal 30-minute consultation. Start your journey towards a healthier and fitter you today! https://www.corevefitness.ca/
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