Bridget Moroney  00:04

Welcome to the performance RX podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast, I'll be bringing you expert interviews, personal stories and actionable advice to inspire, educate and empower you to reach your goals. So hit follow, grab your headphones and get ready to take your health and performance to the next level. Hey, everyone, welcome to today's episode of the performance RX podcast powered by aspire to coaching. I'm your host, Bridget Moroney. And if you're someone who's constantly juggling a hectic schedule while striving for peak performance and overall health this episode is tailor made for you. So in this episode, I am going to guide you through some evidence based actionable strategies that are going to help you optimize your health and performance even amidst your demanding lifestyle. This episode is all about the busy achiever. And if you don't know which athlete archetype you are, again, I highly encourage you to check out my quiz on the Aspire to coaching website it's at WWW dot aspire to coaching.com forward slash athlete archetype. And taking that quiz will give you some insight into what type of athlete you are, and give you some key tips and pieces of advice to optimize your training, your nutrition, your mindset, all that good stuff to just make you overall awesome. So getting into the busy achiever archetype. Basically you are someone who understands and knows the value of time, the importance of growth and the need to excel at every aspect of life. Whether you're balancing a thriving career, family commitments or personal pursuits, your commitment to self improvement extends to your physical well being. So again, this episode is all about empowering you with practical, actionable advice that aligns perfectly with your dynamic lifestyle. Let's go ahead and dig in. So a key part of being a busy achiever is finding time and mastering consistency in your training routine. So here's a couple of steps that you can do to accomplish that. So first of all, I would say set micro goals and establish routines. So research has shown that breaking down your goals into micro goals can boost motivation and adherence. By creating smaller, achievable milestones you build a sense of accomplishment that propels you forward, then what you want to do is establish routines that incorporate these goals, whether it's dedicating a specific time each day or just weaving them into existing routines, like your morning ritual or lunch break. If you listen to last week's episode of the performance RX podcast with Amanda Ward, then you might have heard us talk about habit stacking. This is a perfect strategy for busy achievers. So here's a quick and easy way to do this. Each Sunday carve out 10 minutes, just 10 minutes to set three micro goals for your week. This could be anything from doing 15 minutes of hit exercise in the morning to taking the stairs at work, write them down and then slot them into your daily routine, creating mini habits that are going to inch you closer to your bigger goals of weight loss performance, whatever they may be. Speaking of HIIT, I would say the next thing you need to do as far as finding time and mastering consistency is really think about incorporating high intensity interval training or hit. So if you're a busy achiever, your jam packed schedule demands that you have efficient workouts and this is where hits is very valuable. So basically hit involves alternating short bursts of high intensity exercise with brief recovery periods. And basically this approach is going to maximize your calorie burn while also developing good overall cardiovascular fitness and improving your metabolic rate all in a shorter duration. And if you are doing hit with compound movements that engage multiple muscle groups, you're going to tap into that afterburn effect where your body continues to burn calories even after the workout ends. Now, total disclaimer it's not a lot to be honest, it's probably around one to 300 calories, but this can give you a little bit of an edge there especially if your schedule is already pretty jam packed. So here's something you can try next time you're watching Netflix or just TV is just during any sort of break. I would incorporate a Tabata workout so if you're not familiar with what Tabata is it is 20 seconds of work followed by 10 seconds of rest for eight intervals. Basically this is equates to four minutes of really intense work. And you can do whatever you'd like during that time. So you could do burpees, push ups, sit ups, squats there, the whole idea is to engage those muscle groups and get your heart rate elevated for as high of an intense period as you can. The next thing I would say when it comes to finding time, and mastering consistency is prioritizing your sleep and recovery consistently. So you're probably going to hear me talk a lot about sleep and recovery during this podcast episode because I talk a lot about recovery and sleep during every podcast episode, because recovery and sleep are super important. And if you're a busy achiever, then it's even more important that you're getting in the rest and recovery you need. Because I know for people with very busy schedules, sleep often takes a backseat as often the first thing that people look to cut into when they're trying to add more to their schedule. But here's the thing, sleep isn't just rest, it is a critical component of your performance and consistent sleep patterns have been linked to improve athletic performance, cognitive function, and overall well being so prioritize your sleep hygiene and establish a regular sleep schedule by creating a calming bedtime routine. And then you can ensure that your sleep environment is conducive to restful slumber. And I say this all the time, but you need to commit to a bedtime ritual that includes turning off screens for an hour before asleep Dimming the lights. And then if you are looking for something as you wind down, I would just say read a book. And then the last point I would touch on for consistency is set a consistent sleep schedule. So aim to sleep and wake up at the same times every day, yes, even on weekends, if you can manage. And this is going to help you regulate your body's internal clock to promote more restorative sleep. Okay, so the next thing we need to think about when it comes to optimizing the routine of the busy achiever is integrate health and training as part of your lifestyle. So there's a couple of things you can do, especially when you have a jam packed schedule, just to kind of weave it in throughout the day, especially if you're crunched on time. So the first thing I would say is think about if you are able to, but really consider active commuting, and then also adding in micro workouts, if you think about it, commuting doesn't have to be sedentary, I would say if you're able to try to get into some active commuting, so you can either walk or bike to work, or just inject any sort of movement into your day. So this is where sprinkling in micro workouts throughout your schedule can also help. So whether it's going for a brisk walk during meetings, getting a couple of squats, or lunges in during your breaks, this can all add up to some significant physical activity over time and just increase your overall work capacity. It's also just great for an energizing break during the day, especially if you're stuck at your desk there just get up and move around, you're going to feel better overall. And if you can't walk or bike your entire commute, no worries, I would still try to find ways to get some more movement in so if you are taking the bus or train, maybe get off one stop earlier and then you can walk the remaining distance. The next part of having a more holistic lifestyle for the busy achiever has to do with your nutrition. So I would say focus on nutrient density. So fueling your body with the right nutrients is going to be paramount not just for your performance in the gym, but again, your overall life, health and well being. So a good overall piece of advice is to opt for whole unprocessed foods that are going to provide you with essential vitamins, minerals and macronutrients. So think about all of your colorful vegetables and fruits, lean proteins, whole grains, and then of course, healthy fats like olive oil, avocado, nuts and seeds. This is going to support your overall well being and again, it's going to give you sustained energy for your life in general and your performance. The last step in developing a more holistic lifestyle as a busy achiever is to leverage your social support for accountability. You may have heard me mentioned deep health a couple of times. But basically when we talk about deep health, we're talking about more than just training and nutrition we're actually talking about like our social and emotional health. So having good social connections is great for not just overall mental well being but it can help you with accountability. And again, accountability is a game changer, especially when you have a busy life getting your social circle involved. I'm talking about friends, families, even co workers. If you get them involved in your health journey, it's going to make things easier. So share your goals, your milestones, even Your setbacks with them is going to help you be more successful because when you're not just accountable to yourself, staying consistent becomes a lot easier. Try to find someone that you can have some sort of fitness pact with when you know someone else is counting on you, you're more likely to stick to your commitments. And again, sharing victories with a like minded friend is really fun and just enhances that sense of accomplishment. The next part of optimizing performance for the busy achiever has to do with your mindset. And I've said this so many times, but cultivating a learner's mindset is so key. Even when you're not a beginner, the power of learning is at the core of your journey. And so first and foremost, of course, I would say seek professional guidance. As a busy achiever, your time is valuable. So seeking guidance from professionals in nutrition, fitness and mental health basically ensures that you're using your time effectively. And following evidence based practices. You don't have to sit there and sift through all the nonsense on social media and the Internet to decide if it's valid or not. So whether you're consulting a registered dietician Certified Strength and conditioning coach or a mental health therapist, their expertise basically streamlines your efforts and sets you up for success. So my challenge to you would be to identify an area of your fitness journey where you're seeking improvement, it could be refining your training routine, optimizing your nutrition, or just enhancing your mental health research local professionals or online coaches in your area, and then reach out for a consultation. A lot of coaches and experts out there offer free discovery calls, have a discussion about how their expertise could help you along with your goals. Continuing along with that theme of learning, I am a huge fan of technology, I would say especially for a busy achiever to use a fitness tracking app. In this case, technology is going to be one of your biggest allies. So there's a lot of trackers and apps out there that can give you personalized workout plans, they can monitor your progress. And just give you some data driven insights. Whether that is for your workouts, your recovery, your sleep, your overall health, nutrition, there are so many options out there. And the great thing about them is that you can adapt them to your schedule and preferences. So it's perfect for your dynamic lifestyle. And by keeping track of your progress and celebrating milestones, you're fueling that motivation and enhancing your commitment to your journey. Everyone wants to see results in their progress and getting a fitness tracker and using it can help with that sense of accomplishment and reward. The last thing I would say about keeping that learners mindset is to invest in some educational materials, whether that is websites, or especially podcasts, kind of like the podcast you're listening to right now, continuous learning is going to be such a big asset for you. And podcasts are one of the greatest ways that you can do that, especially with a busy schedule, because you can do it while you're working out while you're commuting. It's a very simple way to get some good quality information and not just podcast, there's tons of audiobooks out there. And many of them are going to deliver evidence based insights, inspirational stories, practical tips, and all way keeps you motivated. But it also deepens your understanding of just different health and performance topics and aspects out there. Part of having a learner's mindset is just staying curious and informed. And by doing that, you're not just optimizing your physical performance, but also cultivating that growth oriented mindset that's going to spill into other parts of your life like your job, your family, your relationships. So when it comes to your health and fitness, I would say pick a podcast episode that is related to a fitness aspect you're curious about whether it's sleep, nutrition, training, HRV supplements, there are so many out there. And like I said before, listen to it on your daily commute or while you're walking or while you're working out. If you're able to maybe take some notes on valuable insights and actionable tips, go ahead and share it with a friend or a family member. This not only creates some really engaging conversations and spreads the knowledge but it actually helps you learn and remember these things even better. The last part of optimizing your performance as a busy achiever has to do with respecting your body. So some of this advice might seem a little redundant from the other pieces. But bottom line respecting your body is a non negotiable. So again, I have to bring up nutrition your body thrives on quality nutrition, so you need to prioritize a balanced diet that provides a variety of nutrients that you need to function optimally Of course, again, lean proteins, complex carbs, healthy fats, the rainbow of all the fruits and vegetables, this balanced approach is going to feel your workout aid your recovery and support your overall well being. So one of the best things that you can do as a busy achiever to ensure that this happens is designed a weekly meal plan. Take a few moments over the weekend, sit down, look at your menu, look at your meals for the week, make sure that they have that balance of protein, carbs, fats, and vegetables. And then if you have the opportunity batch, cook some of those meals over the weekend so that you have those options ready throughout the week. I also recommend creating a grocery list based on the meal plan so that you make sure that you have the right ingredients on hand, and you know that you're not stuck without them when you go to cook those meals. Also, when it comes to respecting your body, I'm going to talk about active recovery. So earlier in the episode, I talked about overall recovery, which includes of course sleep, but active recovery strategies are a little bit different. We all know recovery is where the magic happens. So if you incorporate active recovery into your routine, you can enhance your performance and prevent some overuse injuries. So doing things like foam rolling, light stretching, and low intensity activities like swimming or yoga can help improve circulation, it can reduce muscle soreness, and it can help you maintain your overall flexibility and mobility and also gives you a chance to let your muscles and joints relax a little bit. But also be ready for your next workout. One of the biggest excuses that I hear people make all the time for active recovery is they don't have time, I would challenge you next time you're done with your workout, spend 15 minutes just doing some gentle stretching, mobility foam rolling, and as you roll, just try to focus and explore the areas of your body that feel tense or tight. Do it right after your workout. Don't wait. Because by the time you get in your car and go home, the desire and motivation is going to be gone. But just spend 15 minutes on the foam roller doing a little bit of mobility, just getting some of that stiffness out of your body and loosening up the muscles so that you will feel much better and recovered the next day. The last piece of respecting your body as a busy achiever has to do with mindfulness and stress management. And this is probably one of the most important pieces of this podcast just because stress is a common companion in your life as a busy achiever, between family, your careers, social relationships, and your own goals and aspirations. Stress can accumulate both mental and physical. So mindfulness practices such as meditation, deep breathing, even just doing mindful walks, is going to help you manage your stress amidst all the chaos and these practices not only reduce stress, but it's going to enhance your mental clarity, focus, and overall well being a great conversation that I had with Lynn, Ellie's Vassallo, who was one of my friends. And as a great mindfulness teacher and friend of the podcast, we were talking about doing meditation in the morning, and we were talking about how some people sometimes can feel reluctant to meditate in the morning because they feel like they lose their edge by being so calm, but actually, it's the reverse by doing meditation and mindfulness practices, you can actually increase your edge because you're that much mentally sharper. The other thing that Lynne Ellie's would say is frequency matters over duration, so it doesn't have to be a 30 minute meditation session. Start by incorporating a five minute mindfulness practice into your daily routine. So find a quiet space, sit comfortably and just focus on your breath. And as thoughts arise, just gently bring your attention back to your breath. And this simple practice helps reduce stress hormones and helps you just feel more calm and centered. You can do this in the morning or when stressors arise during the day, just pause, take a few breaths and reset. All right there you have it a comprehensive guide tailored to your busy lifestyle. So just remember, you're not just conquering your busy schedule, you're rewriting the whole playbook on how to thrive amidst your hustle. And as you implement these evidence based strategies. Just remember that every step you take is a testament to your dedication, your commitment to both your goals and your well being is awe inspiring. Whether it's setting micro goals, getting some hit workouts during your day prioritizing sleep or just fostering your learner's mindset. You are crafting a path to optimal performance that is uniquely yours. I just want you to know that the journey you're on is one worth celebrating every healthy choice every well planned meal and every moment of mindfulness is going to help you grow overall and be successful. So tune in to the performance RX podcast next week as I continue to empower you with actionable insights, expert interviews, and success stories that align with your ambitious journey. Just remember, you're not alone. In this pursuit. You're part of a community of like minded individuals who refuse to settle for anything less than their best. Until next time, take care and keep pushing the boundaries of what's possible. Hey, really quick before you go, I need you to do one thing for me. If there was something in this episode that you think would be a value to someone else, please share it for me. My goal is to empower as many people as possible on their health and fitness journeys and one of the best ways to do it is to share awesome information like what you heard in today's episode out with many others, so do me a favor, copy and paste that link. Send it to one of your friends, your family or anyone who you think would get some enjoyment and value out of this. I appreciate you for listening. I'll see you next time.