Whether you are a mom, who is an entrepreneur, or a single woman trying to fit everything in, it is difficult to find the time to get to the gym.  Entrepreneurs are busy bees, and the order of prioritization tends to place working out after business and family life.

That being said, the following tips and tricks can help you to keep your mind and body in working order when you just can’t find the time to get on the treadmill:

1.   Start each day with a series of stretches: When you get out of bed in the morning, make an effort to perform a menu of stretches that makes you feel good.  Whether they are sun salutations (raise your arms over your head until your hands meet) or simple calf stretches, warming your body up before you get moving is a great way to get a positive start on the day.  This blog describes why and how stretching is helpful to weight loss.

2.  Choose green tea instead of coffee: I love coffee, can’t live without it.  And that is a problem.  Coffee is highly addictive and causes the ever dreaded noontime crash, if you become dependent.  I suggest switching off coffee with tea at least a couple of times a week, if not more often.  Green tea, both caffeinated and packed with antioxidants, is a great solution.  I like Tazo tea for its unique flavors and blends.

3.  Eat fruit: believe it or not, fruit is a very satisfying choice to satisfy your sweet tooth.  Instead of going for the Oreos, snack on some pineapples or strawberries.  I suggest these fruits because they are used in several desserts for its sweet taste and acidic content. So, this might assist in any mental block you have about satiating your sweet tooth with health food.

4.  Add fruit to breakfast food: Speaking of fruit, I’ve found that replacing syrup or butter with fruit atop my french toast or pancakes is a highly successful way to add nutrients and flavor to a carb-filled breakfast.

5.  Practice your posture at your desk: While immersed in work each day, we all become guilty of slouching, hunching or shoulders down, or generally treating our body’s alignment like garbage.  Be mindful of this.  Set your monitor high enough so that you don’t have to come down to your computer (use a monitor stand; Staples has very cost-friendly versions).  Wear reading or prescription glasses if you need them, so as to prevent sticking your nose into your screen.  Utilize an ergonomic gel wrist pad and mouse pad.  Most importantly, perform a posture check:  Head up, shoulders back, chest out, feet flat on the floor, and legs in a 90-degree position.   This website describes the benefits of good posture, and provides an alternative standing posture-benefiting exercise.

6.  Utilize a stability ball: My friend Shannon learned to use a stability ball not only for crunches, but also as a way to check her posture during work hours.  Sit on the ball with legs at a 90-degree angle, and keep your back upright and straight as if a puppeteer was pulling you up like a string puppet.

7.  Insert fitness blasts into your day: Need to go run errands?  Put on your walking shoes and hustle down to Kinko’s, Starbucks, the library, etc.  Power walk your way around instead of hopping into the car.  Take the stairs instead of the elevator.  Small fitness bursts are better than no fitness at all!

8.   Volunteer: Volunteering at a shelter or soup kitchen not only performs a great service to your fellow citizens, but it provides a great way to get a physical workout.

9.  Weigh and measure your food: Oftentimes people think that because they are eating grilled chicken or veggies, their meal is healthy.  The reality is that we are only supposed to have 4 oz. servings of protein at a time, and veggies are often loaded with oil or butter when prepared.  Be conscious of the ingredients in your meals, and perform a quick calorie count before serving.

Keep your diet and cooking simple:  Speaking of veggies, a great way to insert veggies into your everyday diet is to keep your meals simple yet satisfying.  I’ve learned that a well balanced and easy-to-do meal consists of a lean protein (chicken or fish) and a bag of frozen vegetables.  Quick, painless, good for you.

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