Finding Time: How Busy Parents and Professionals Can Stay Active

As a father of a 2‑year‑old and a 6‑week‑old—and owner of a small training business with five employees—I carve out one hour, six days a week, for workouts. It’s not just for looks; it’s the foundation that keeps me at my best for my family and my team. If I can squeeze in that hour between diapers, meetings, and late‑night emails, you can too. Here’s how to make movement non‑negotiable.

1. Micro‑Workouts: Big Impact in Small Windows

Why it works: Short, focused bursts raise your heart rate and build strength without needing a big time block.

• 3–4 quick circuits daily: Choose 3–5 moves—squats, push‑ups, planks, lunges—for 5–10 minutes. Repeat whenever possible.
• Wait‑time wins: Use baby naps or cooking breaks for calf raises, wall sits, or glute bridges.
• TV break bursts: During commercials, drop for lunges or sit‑to‑stands to turn downtime into gains.

2. Commute as Cardio

Why it sticks: Turning travel into training maximizes otherwise lost time.

• Park farther: Add a 5–10‑minute walk at the start and end of your commute.
• Transit hacks: Bike to your destination or get off one stop early and power‑walk the rest.

3. Calendar Commitments

Why it lasts: Scheduling ensures you show up for yourself.

• Book PR365 classes: Treat them like doctor’s appointments—non‑negotiable blocks you defend fiercely.
• “Movement Moment” invites: Create recurring 10–15‑minute events for quick workouts and protect them like high‑priority calls.
• Reclaim time: Audit screen use and trim non‑essential activities to free up minutes.
• Multi‑task errands: Pace during phone calls or turn grocery runs into walking sessions.

4. Deskercise: Break the Sedentary Spell

Why it energizes: Frequent mini‑breaks combat stiffness and boost focus.

• Hourly alarms: Stand, stretch, or march for 1–2 minutes—then refill your water and take a lap.
• Under‑desk gear: Keep a pedal­-ergometer or resistance bands to move discreetly while you work.

5. Tech‑Powered Accountability

Why it motivates: Tracking and feedback keep you honest and progressing.

• TrainHeroic platform: PR Strength’s app delivers custom, equipment‑free or tailored workouts and logs your progress.
• In‑app check‑ins: Habit reminders and coach feedback remove guesswork and keep you on track.

6. Morning Momentum

Why it invigorates: Starting active sets a positive tone for the day.

• Wake early: Rise 10–15 minutes before the family for a quick stretch or bodyweight flow.
• Sun salutations: A short yoga or mobility sequence primes your body and mind before coffee.

7. Celebrate Progress, Not Perfection

Why it sticks: Small wins fuel lasting habits.

• Consistency over intensity: Aim for daily movement, however brief—small gains compound quickly.
• Reward milestones: Hit 10,000 steps? Treat yourself to a new playlist, audiobook, or family game night.

Bringing It All Together

Pick one or two strategies this week. Track your small wins, adjust as needed, and watch “no time” transform into “any time.” If I can balance diapers, staff meetings, and six weekly workouts, you can too. Movement isn’t a luxury—it’s the foundation of your best life.

8. Go Virtual: PR Strength Anywhere

• Zero‑equipment workouts: Custom sessions for your living room, backyard, or hotel.
• Progressive plans: Each workout builds on the last—no planning required.
• Coach accountability: Video demos, form feedback, and in‑app check‑ins keep you honest.
• No guesswork: Follow the plan and see results.

Claim your free 7‑day virtual jumpstart and train with PR Strength anywhere. Just give me a call at (301) 635-5789 to get started.

Coach Reeves
PR Strength