November 2025 Newsletter

{{contact.first_name}}, as the end of the year approaches and schedules get packed, I want to remind you of this:

You always have time for movement.

I get it: Sometimes you just don’t have time for a full workout. As in, you can’t travel to the gym, warm up, work out, cool down, chat with your friends and drive home. On a truly packed day, it’s not easy to find 60-120 minutes.

But it’s a mistake to think that you can’t get anything out of 10 or 20 minutes. I know, it’s not an ideal time frame, but on the busiest days, something is better than nothing. 


Let me say that again in bold: 

Something is better than nothing!


I’m going to give you a list of simple stuff you can do, and I’ll assure you that every activity on the list will have an effect. No, these “mini workouts” don’t replace a tailored training session delivered by a great coach, but your body will respond to them. And that’s what we want when time is tight.

A word of caution: Don’t feel the need to rip into anything at max intensity. That’s unwise. You should ease into everything on this list and ensure that you aren’t going too hard too fast. Remember, it’s not about intensity. It’s about doing something for your body when it would be easier to do nothing.


Here’s the list, with a quick tip for each simple activity:

  • Go for a walk—Start slow and walk faster as you loosen up.
  • Climb the stairs—This is perfect if you work in an office building. 
  • Just stretch—Too many people forget about this one, and your body will thank you if you take just 10 minutes to increase range of motion.
  • Hold a plank for several intervals—This is great for the core, and you can do it anywhere.
  • Ride your bike—Five minutes out, five minutes back and you’ll feel like a new person.
  • Hop on any piece of cardio equipment you own or have available in your workplace—Your goal is a slightly elevated heart rate, not a world record.
  • Alternate 10-15 squats with 5-10 push-ups—Start slowly here and build momentum as you warm up.
  • If you have access to a kettlebell or dumbbell, do 10 swings, 10 squats and 5 presses per arm—This is a great one-implement full-body workout!
  • Walk around the building and do 10 alternating lunge steps after every 20 normal steps.
  • Pick a short distance (such as 100 m), jog one way and walk back the other way—Increase speed slightly each round and you’ve got a great interval session.

Simple Stuff for the Win!

If you’re used to more involved workouts at a gym, this stuff might look “too simple.” But all we’re trying to do here is get a little movement in the time you have. 

The biggest mistake you can make: Thinking “it’s pointless to do anything” and then staring at social media for 10 minutes. Use that time for some movement—any movement!

I promise you will feel better no matter what you do. It doesn’t matter if it’s hard or if you “feel the burn.” We just want some movement on a day when every minute is precious.

I hope the list helps! Drop me a reply if you try something or come up with a great idea on your own. I’d love to hear what you do!

And remember: We help busy clients stay active and accomplish their goals no matter what their schedules look like. 


To talk about a personalized plan that works for your life, book a call to chat with a coach here [LINK].


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