Staying Fit with a Busy Schedule
Like a lot of people, I really started embracing daily exercise during COVID. When gyms shut down, I had two choices: turn my office into a makeshift fitness center or slowly morph into a sedentary blob fueled by coffee and stress. To be fair, I had my fair share of binge watching shows in the COVID era, but I used the extra time on my hands to create some good habits, and honestly, it turned out to be one of the best decisions I’ve made, not just for my health but also for my ability to lead, focus, and stay sharp.
Why Exercise is Non-Negotiable for Me
For me, starting the day with a workout isn’t optional, it’s essential. If I skip it, I feel sluggish, my brain takes way too long to boot up, and I’m much more likely to make poor eating choices (like including kid’s carb-y & sugary snacks from the pantry as viable options). Plus, life with two kids is already a full contact sport. Between school drop-offs, coding class, swim, soccer, and making sure they actually eat something that isn’t a bag of Goldfish, I need every ounce of energy I can get.
Exercise is my reset button. It gets the blood pumping, clears my head, and ensures I show up as my best self, not just for my family, but also for my team.
How I Fit Workouts into a Packed Schedule
I set my alarm for 6 a.m. (7 a.m. if I hit snooze one too many times), and my rule is simple: no matter what, I fit the workout in. I have a small setup at home with free weights, resistance bands, a pull-up and dips bar, and a treadmill. If the weather’s nice, I’ll go for a run in the neighborhood; if it’s not, I fire up the treadmill.
My workouts aren’t overly complicated, but they are structured:
- Warm-up (2-5 minutes): Jumping jacks, high knees, burpees, push-ups—something to wake up the body.
- Strength Training (20-25 minutes): I rotate between full-body, upper-body, lower-body, and cardio-focused workouts. Free weights, bodyweight exercises, and resistance bands keep things varied.
- Cool-down (5 minutes): Stretching or lighter versions of the workout to bring the heart rate down.
The key here is consistency, not perfection. Some days are high energy, some days I just get through it, but I always make sure it happens.
Exercise and Leadership: More Alike Than You Think
Oddly enough, the same principles that make for a great workout routine also make for great leadership habits.
- Discipline Over Motivation – Some mornings I wake up ready to crush it, others I just want to stay in bed. But much like leading a team, progress comes from showing up consistently, not just when you feel like it.
- Measurement Drives Improvement – Whether it’s tracking weights, reps, or miles, I measure my workouts the same way I track KPIs at work. What gets measured gets improved. Small, incremental gains lead to big results over time.
- Adaptability is Key – Some days I plan to do strength training, but my schedule shifts, and I end up doing a quick treadmill run instead. Leadership works the same way, you have to pivot when things don’t go as planned, without losing sight of the bigger picture.
- Leading by Example – Just like I wouldn’t ask my team to adopt practices I don’t follow myself, I want to be an example for my kids. If they see me prioritizing health, they’re more likely to develop those habits themselves.
Final Thoughts
Whether it’s fitness or leadership, the best results come from consistency, measurement, and a willingness to adapt. You don’t need hours in the gym—just 30 minutes of focused effort can make all the difference. And trust me, your body, brain, and team will thank you for it.
If you’re a busy professional looking to get into a workout routine, start small. Pick a time, keep it simple, and stick with it. Before long, it becomes second nature—just like leading a high-performing team.
Now, if you’ll excuse me, I have some burpees to do.