This Week’s Problem

Based on your feedback from a poll earlier this year and a question I was asked during a Q&A on Instagram last week, we're taking a break from our usual business talk to explore a topic that undoubtedly resonates with your everyday lives. This week, we tackle the challenge of balancing a busy work and home life while trying to create a habit of going to the gym. Yes, working out!

“How can I create a habit of going to the gym with a busy work and home life?”

Matt’s *No Bollocks* Fix

Like me, you’ve got a packed schedule (literally 100 calls take their toll on your “can I be arsed” mentality) with work and home responsibilities, and now you’re trying to squeeze in some gym time. It’s no small feat, but with the right approach, it’s entirely doable. Here’s how I’ve made it happen:

1. Set Clear Goals

First things first, you need a target. Like in business or life in general, you need to know where you want to go and what you’re aiming towards. Why do you want to hit the gym? Is it to lose weight, gain muscle, reduce stress, or simply to feel better overall? Having a clear goal will keep you motivated. Write it down and keep it somewhere visible. Remind yourself daily why you’re doing this, because if you don’t, you will FAIL.

2. Schedule Your Workouts

Treat your gym time like any other important meeting. Block it out in your calendar just like you would a business meeting or a life-or-death doctor's appointment. Consistency is key. Find a time that works best for you—whether it's early in the morning, during lunch, or in the evening. Stick to it.

3. Start Small

If you’re new to the gym or getting back after a hiatus, don’t try to be that hero in the gym, going for the 50kg dumbbells on the first day. Start with manageable workouts—two to three times a week for 30 minutes. As you get comfortable, gradually increase the frequency and duration. The goal is to build a habit, not to burn out.

4. Find a Workout Buddy

Accountability can be a game-changer. Find a friend, family member, or colleague who shares your fitness goals. Having someone to work out with can keep you motivated and make the process more enjoyable. Plus, it's harder to skip a session when you know someone else is counting on you.

5. Mix It Up

Variety is the spice of life, and that applies to your workouts too. Mix cardio, strength training, and flexibility exercises to keep things interesting. Try different classes, like boxing, spinning, or HIIT. Keeping your workouts diverse prevents boredom and keeps you engaged.

6. Make It Fun

Find activities you enjoy. If you hate running, don’t force yourself to do it—you’ll not be consistent, and ultimately you will FAIL! There are plenty of other ways to get fit—cycling, paddle, football, or letting all your anger out on a punch bag. The more you enjoy the activity, the more likely you are to stick with it.

7. Combine Activities

Sometimes, you can kill two birds with one stone. Have a conference call? Take it while walking. Need to spend time with the kids? Play a game of football in the park or go for a bike ride together. Look for opportunities to incorporate physical activity into your daily routine.

8. Prioritise Recovery

Your body needs time to recover, especially when you’re just starting out. Make sure you get enough sleep and stay hydrated. Incorporate rest days into your schedule and listen to your body. Pushing too hard can lead to injuries and burnout. You know I love an ice bath—get yourself in one of those!

9. Celebrate Your Wins

Lastly, celebrate your progress, no matter how small. Hit a new PB? Treat yourself to something nice. Stuck to your schedule for a month? Reward yourself with a massage or new gym gear. Recognising your achievements keeps you motivated and reminds you that hard work actually pays off.

Final Thoughts

Balancing a busy life and a fitness routine isn’t easy, but it’s far from impossible. It’s about making fitness a priority and finding ways to integrate it into your life seamlessly. Remember, the journey is as important as the destination. Embrace the process, stay committed, and most importantly, be kind to yourself. Every step you take is a step towards a healthier, happier you.

You have NO reason not to try now. Starting the ‘habit’ starts with you!

Don’t forget, if you want a black-and-white, no-bollocks solution, I’m here to help you avoid the mistakes I’ve made in my years of owning businesses. I have lived and learned, and now I want to share my knowledge with you. Book a call here.

Guest Of The Week

Did you miss our most recent episode? I sat down to explore data and AI with , Tech expert, and Entrepreneur of the Year and visionary behind Pangaea X.

Discover Jadd’s journey, AI’s impact on jobs, and the hidden truths of major accounting firms. Learn what giving your data really means—how companies use it to profile you, understand your preferences, and put you in a box! Plus, see how Pangaea X connects top data analysts worldwide.

Gain insights into marketing strategies, client diversity, and lessons learned from mistakes. Embrace AI to navigate technology's evolving landscape and ensure your business success.

Do you want to find out the future of your business? Stream it now, listen here or watch below!