Blog Archives

10 Ways to Squeeze a 30-Minute Workout in Your Day

A note from someone who committed to a simple 30-minute workout:
“Hey Bonnie, I wanted to share with you the results I’ve had with the BCx Express program (at FitStudio). My friend and I started doing BCx in January; we worked out regularly before that, but never had a specific program that we followed, so our workouts were less than spectacular. When we started BCx we had a rude awakening, and we LOVED it! Since January I have lost 26lbs and my friend has lost 20. We are both at our goals and feel amazing and we owe so much of that to you and Steve and BCx! We absolutely love the program! Thank you!” (Dana Gillespie Brooke, from Oklahoma)

Do You Have 30 Minutes?

One of the most common excuses I hear is “I don’t have time to workout”. I don’t know if people think it takes 2 hours a day to workout, or if they really honestly feel they don’t even have 30 minutes to spare. I also think people underestimate what 30 minutes a day can do for someone’s body, so they don’t even attempt to set aside the time. But, Dana is real live proof that 30 minutes CAN make a BIG difference.

What a small sacrifice for such a big reward. I’m not trying to sell you on doing our BCx Express program, I’m trying to sell you on the fact 30 minutes a day is not that big of a commitment – and that it can make all the difference in the world.

It’s Time to Not Waste Time

Most of us throw away 30 minutes a day by just being unorganized or unprepared. Time is also wasted, simply because we lose track of time. Whatever the case, here are 10 ways to free up more time in your day.

1. Don’t watch TV live. Record shows and skip commercials to save more time for fitness. You’ll have to watch it after it airs of course, but it won’t kill you to find out if your favorite stars kissed a day later.

2.Wake up earlier. Don’t be lazy! Set your alarm clock 30 minutes earlier and get your workout out of the way before you even leave the house.

3. Let your hair air dry. Thick hair can take forever to dry. The longer you let your hair air dry, the less time you’ll spend blow drying your hair.

4. Track your time online. Set a timer when surfing online to help you keep better track of time. The clock will keep you on task and prevent you from wasting time.

5. Cook in bulk. Instead of spending time cooking a new meal every night, cook large quantities of meat so all you have to add is a new side.

6.  Cook with a crock pot. Instead of being stuck in the kitchen standing over a stove, throw food in a crock pot and let it cook while you get your fitness on.

7. Plan your day. You’ll never have extra time at the end of the day, so if you want time to workout you need to set aside the time. You can save time by managing your time better.

8. Get your kids to pitch in. Why do all the housework yourself when your family could help? Not only does it teach your kids discipline, but it keeps them active – and can help you free up a little extra time too.

9. Grocery shop. If you don’t stock up on healthy food, you are more likely to go out to eat or take multiple trips to the grocery store, which takes extra time out of your day. Having all the supplies you need at the house is a timesaver, as well as a lot healthier.

10. Multi-task. There are so many things you could be doing at the same time. Checking your email while eating breakfast, washing the laundry while taking a shower, or listening to your favorite podcast while putting your make-up on. The more you multi-task, the more time you can make for your health.

BCx Express Workout: Day 1 at the Max

I wanted to let you take a peak into our gym today and see what we do here in Vero Beach. Here is today’s BCx Express Workout at Max Fitness 30-Minute Workout designed to make the most of your time – a fast pace, fat-melting, body sculpting workout! As Steve says, “YUMMY!”

If you like this workout, Subscribe to our BCx Boot Camp workout blog to get more fresh new workouts!  Click on the FitStudio exercise link for video instruction for each exercise.

ROUND 1
3 Minutes of Roll-Over Get Ups*
3 Minutes of Plank

*Roll-Over Get Ups: Start flat on your back each time, arms overhead and knuckles touching the ground. Legs outstretched with heels touching the floor. Rollover and standup however you want, raise your hands overhead and start over. 

ROUND 2: 15-Minute Mission
15 Squat Presses with 25lb sandbag (or dumbbell)
15 Mountain Climbers
15 Sit Ups
15 Burpees
1/8 Run mile lap
Repeat as many times as you can do it in 15 minutes

ROUND 3:
150 Jump Rope / or 30 Double Unders
Pushups
Wall Ups 
Mountain Climbers
2 Times Through 

Do BCx Boot Camp Express at Max Fitness or online at Fitstudio!

One last mantra if you just said to yourself “I’ll try this tomorrow

CLICK HERE to register for BCx Express at the Max & start TODAY!

%d bloggers like this: