How to Take Control of Your Own Time
As a fitness and nutrition coach, one of the most common struggles I hear from clients is finding the time to prioritize their health. With busy work schedules, family commitments, and social obligations, it can seem impossible to fit in a workout or meal prep.
But here’s the truth: it’s not about having more time—it’s about how you use the time you already have.
Today, I want to share a few tips that have helped me and many of my clients—take control of their time, especially when it comes to fitness and nutrition. These aren't revolutionary tips. In fact, they’re simple and practical but they work, and they’re essential if you’re looking to prioritize your health.
1. Ensure You are Time Blocking
Treat Your Health Like an Important Appointment.
I can’t stress this enough: schedule your workouts and meal prep like they’re meetings or business calls.
It’s easy to put off exercising or cooking a healthy meal when your day fills up with unexpected tasks. But when we treat our health like an optional afterthought, we set ourselves up for failure.
In my own routine, I block off specific times during the day—usually in the morning or evening for exercise and meal planning. Whether it’s a 30-minute workout or 15 minutes to prepare a meal, these times are non-negotiable. I treat them like meetings I can’t miss.
My tip:
Use a planner or digital calendar like Google calendar to schedule your health activities. Block time for exercise and meal prep just like you would for work meetings, and stick to it.
2. Prioritize Small Habits—Consistency Over Perfection
Over the years, I’ve found that small habits are the key to consistency. When I first started coaching, many of my clients would jump into intense workout regimens and strict meal plans, only to burn out after a few weeks. The key is to build habits that you can maintain in the long term, not just in the short term.
It’s better to start with a 10-minute workout and build it up to 30 minutes, than to aim for 60 minutes and then abandon your workout altogether because it feels like too much. The same goes for nutrition. Start with prepping one or two meals a week before you move to full-on weekly meal prep.
My tip:
Start small. Focus on doing something, anything consistently. Even 10 minutes of exercise or 15 minutes of meal prep each day can make a huge difference in the long run.
3. Always Plan Ahead (Meal Prepping)
One of the most common barriers I see to healthy eating is lack of time. My clients often tell me they don’t have time to cook, so they resort to takeout or unhealthy snacks. This is where meal prep comes in.
I always recommend dedicating one hour each week (at least) to meal prep. This doesn’t mean cooking elaborate meals—it’s about planning and preparing meals that you can quickly reheat or grab throughout the week. For example, I usually prep chicken and veggies in bulk, so I have healthy meals ready to go for the week.
My tip:
Spend 30-60 minutes on a Sunday or any free day to prepare a few meals or snacks for the upcoming week. This simple habit will save you time and energy during the busy workweek.
4. Use Micro Workouts When Time is Tight
I know firsthand how easy it is to think that a short workout isn’t worth doing. But here’s the truth: even 10 minutes of exercise can provide significant benefits. Whether it's a few minutes of stretching in the morning, a quick bodyweight workout during lunch, or a brisk walk after dinner, these mini sessions add up over time.
A lot of clients I work with feel guilty about not having time for long workouts. I remind them: it’s about consistency, not duration. Even the busiest person can fit in a quick 10-minute workout if they make it a priority.
My tip:
If you can’t commit to a 30-minute workout, start with 10 minutes. High-intensity interval training (HIIT) is great for quick, effective workouts that require minimal equipment and time.
5. Stay Flexible
No plan is perfect, and life often throws curveballs. One of the most important lessons I’ve learned and shared is to stay flexible. Some days will be more hectic than others, and that’s okay. The key is to adapt your routine when necessary.
If you can’t make it to the gym, do a quick at-home workout. If you can’t prep meals for the week, try batch cooking a few staples (like rice or soups) to get you through a busy day. The flexibility to adapt will make your fitness and nutrition routine more sustainable in the long run.
My tip:
When life gets in the way, don’t give up. Adjust your plan as needed, and get back to it the next day. Flexibility is key to long-term success.
Key takeaways
Real secret to managing fitness and nutrition isn’t about having more time, it’s about using the time you have more effectively. It’s about prioritizing your health, setting realistic goals, and creating small, consistent habits that will last.
If you take anything away from today’s post, remember this: Your health is non-negotiable. You have the power to choose how you spend your time, and making space for fitness and nutrition will not only improve your physical health but your overall quality of life.
Need help to stay accountable and take better control of your time especially when it comes to your personal wellness?
Click the link below to book a free consultation.
Or send an email to hello@gbemigiwa.com
Gbemi Giwa.