Podcast #1: Time Management
Time Management: How to Make the Most of Your Time and Finally Get in the Gym
Introduction: The Battle Against Time
Let’s be honest—time is the biggest excuse we all use when something doesn’t get done. “I don’t have time to work out,” “I don’t have time to eat healthy,” “I don’t have time to sleep enough.” But here’s the truth: time isn’t the issue. It’s how you prioritize and use it.
We all have the same 24 hours in a day. The difference between those who reach their fitness goals and those who stay stuck isn’t luck—it’s how they manage their time and what they choose to prioritize.
So, let’s break down how to stop letting time control you and instead take control of your time so you can finally get in the gym, get strong, and feel better.
Setting the Stage: Your Time Is Yours
Before we dive into solutions, let’s get real about time management. Time isn’t something you “find”—it’s something you make. People who successfully work out and take care of their health don’t have more time than you. They just manage it differently.
Here’s the mindset shift: You are in control of your schedule. Not your job. Not your family. Not your never-ending to-do list.
How to start:
Audit your time. For one week, track where every hour goes. You’ll likely see where time is slipping through the cracks.
Identify wasted time. Social media, TV, unnecessary meetings—these add up more than you think.
Decide what truly matters. Your health is not optional. Schedule workouts like you would an important meeting—because it is.
Excuses: The Lies We Tell Ourselves
We all have excuses. The difference is some people acknowledge them and push through, while others let excuses run their lives.
Here are the most common time-related excuses and how to destroy them:
“I’m too busy.” → If something is a priority, you will make time for it. Even 30 minutes a day is better than nothing.
“I don’t have energy after work.” → Energy comes from movement. The less you move, the more tired you’ll be. Schedule workouts earlier in the day if needed.
“My schedule is unpredictable.” → Then set non-negotiable blocks. Even if it’s just three days a week, it’s better than waiting for the “perfect time” that never comes.
“I have kids and responsibilities.” → So do millions of fit, strong parents. Involve your family in active habits or carve out your time like a necessity, not an option.
The solution? Be honest with yourself. Are you really too busy, or is it just not a priority yet?
Be the Doctor: Control Your Own Schedule
If you don’t take control of your time, someone else will. It’s time to be the doctor of your schedule—not the patient.
Doctors don’t let people walk in and dictate their appointments. They set their hours, and people fit into them. You should do the same with your workouts.
Here’s how:
Schedule your workouts like a non-negotiable meeting. Put them in your calendar and treat them like a work meeting or a doctor’s appointment—something you don’t cancel.
Set boundaries. If people constantly demand your time, learn to say no or delegate tasks.
Morning workouts? Evening workouts? Pick what works. The best time to work out is the time that you can be consistent with. Stop overcomplicating it.
Stop letting life “happen” to you. Take charge of your schedule and protect your time.
Getting Rid of Time Wasters
Want to find more time? Cut the waste.
Here’s where most people bleed time:
Social media scrolling: The average person spends 2+ hours a day on their phone. That’s 14 hours a week.
TV & Netflix binging: One episode turns into four real quick.
Unnecessary errands & tasks: Learn to delegate or automate simple things in your life.
Poor planning: Winging it every day wastes mental energy and leads to inefficiency.
How to fix it:
Set app limits on social media and stick to them.
Batch tasks. Grocery shop once a week, meal prep on Sundays, answer emails in chunks.
Use dead time. Commute? Listen to fitness podcasts. Standing in line? Do calf raises or mobility work.
Set workout alarms. Treat them like the absolute priority they are.
Time isn’t the issue. Wasting time is.
What Is the True Value of Your Time?
Here’s the thing—your time is your most valuable asset. You don’t get it back. So, how are you spending it?
A strong, healthy body allows you to:
Have more energy for your career, kids, and hobbies.
Reduce medical bills and prevent chronic disease.
Be present in life instead of being too exhausted to enjoy it.
Live longer and stronger.
Ask yourself: What is your health worth? Because if you don’t make time for it now, you’ll be forced to make time for illness later.
Achieving Your Goals: One Time Block at a Time
Success isn’t about doing everything at once. It’s about consistently doing the right things over time.
Here’s how to structure your time for goal success:
Pick 2-3 fitness goals at a time. Focus matters.
Time-block workouts. Set a start and end time, just like you would a meeting.
Make workouts efficient. Short on time? Strength train with compound movements. Prioritize progressive overload.
Track progress. Whether it’s lifting heavier, losing inches, or gaining endurance, track your wins.
Success is built on small, intentional time investments over weeks and months—not random bursts of motivation.
Stress Reduction: More Time, Less Chaos
Good time management isn’t just about doing more—it’s about feeling better.
When you have a plan and stick to it:
You reduce decision fatigue.
You eliminate guilt over “not having time.”
You gain mental clarity and confidence.
Time stress is real, but most of it comes from disorganization, not an actual lack of time. Take control, and you’ll find yourself less stressed and more in charge of your life.
Balance: No, You Don’t Have to Do It All
Balance doesn’t mean doing everything—it means doing the right things at the right time.
Here’s how to create balance:
Know your priorities. Your health should be in the top three.
Let go of perfection. A 30-minute workout is better than skipping altogether.
Adjust as needed. Some weeks will be packed. Adapt instead of quitting.
Stop looking for the “perfect balance.” Aim for consistency over time.
Opportunities: The Time You Take Today Creates the Future You Want
At the end of the day, how you manage your time directly shapes your future.
Will you:
Keep saying “I don’t have time” and stay stuck?
Or take control and build a life where you feel strong, capable, and unstoppable?
You have all the time you need to become the strongest, healthiest version of yourself. It’s just a matter of how you use it.
So, what’s your next move?