Fitting Fitness Into a Busy Life: Real Strategies for Real People

Between work and parenting, I know what it’s like to feel there’s no time left for yourself. My reality? The alarm goes off at 4:30am, supplements at 5am, out the door for my workout by 5:15am, and back home at 6:30am to get Yumi (our daughter) ready for the day. Sound familiar?

The truth is, you don’t need hours at the gym or a perfect routine to make progress. Real-life fitness is about making it work for you, even in the middle of chaos. Here’s how:

Real-Life Fitness Tips Backed by Science

Micro-workouts: 10–15 minute bursts of movement really do add up. Research shows that short bouts of exercise can improve your fitness, heart health, and mood (Murphy et al., 2009). Whether it’s squats while the kettle boils or a quick walk after dinner, every bit counts.
Habit stacking: Pair movement with daily tasks. For example, do calf raises while brushing your teeth or squats while waiting for your coffee. This builds consistency almost effortlessly (Duhigg, 2012).
Movement breaks: Schedule walks or stretches like you would a meeting. Even a few minutes can counteract the effects of sitting too long (Dunstan et al., 2012). Set a reminder on your phone or calendar—your body will thank you!
Consistency over perfection: Progress is about what works for your life, not what looks perfect on Instagram. Small, sustainable steps beat all-or-nothing thinking every single time.

The Truth: Fitness Is for Your Real Life

Fitness isn’t about perfection—it’s about making it work for you, one small step at a time. You don’t need to overhaul your life, just start with what you can do today. Your future self will thank you for every effort, no matter how small.

Need help fitting fitness into your chaos? email us at hello@motivatedstrengthfitness.ca or book your consult: https://www.motivatedstrengthfitness.ca/contact-us for tips on how to make movement work for your life.

You’ve got this!
Coach Mia

Fitting Fitness Into A Busy Life