Wie Du trainierst, wenn Du keine Zeit hast | Fitness mit Mark [Audio] Bonusfolge

Fitness with Marc, intermission. Welcome to Fitness with Marc, where everything is about you looking good naked. And here is your host. His biggest fear is that his deep-cooled Heidelberg stock is going down. Maaaaaarc Maslow! Hi, I'm Marc Maslow, your stay-at-home fitness coach from MarathonFitness.de. And I want to give you a little thought for today, for this week. I don't have time for training. Where should I put that? It may be that you don't feel like it today, but you will definitely come to a day in the future where you have decided to train and you ask yourself, how the hell can I do that today? And we all know that. Such a situation is particularly critical and important when you are just on your way to build up a normal training routine. And I know many people whose lives are so packed with obligations that the thought alone of getting 30 minutes extra for a training session on such a day 30 minutes make sense, of course, and it is often recommended that this thought seems overwhelming. And there is something else to it. From just 30 minutes of training, it can easily become an hour if you plan around it. Like, for example, going to the gym, changing into sportswear, or drinking a sip after training, jumping under the shower again and putting on something fresh. Does that sound familiar to you? I'm with you. And I also have a solution that I would like to share with you. The solution is, on such days you can reduce your daily goal. If you struggle with training despite all the good intentions and a strong will, just forget the optimum for today, the ideal training that your coach might have given you and that you know would be perfect to go through now. Forget that for today and instead you don't aim for perfect, but for better. Better than nothing. That means, for example, at least when you are not tied to the bed all day for some reason, that you can somehow get some movement into your day, no matter what happens. So the question is, what does that look like? What does better than nothing mean for you? Of course, only you know the answer to this question, but I would like to give you a few ideas. For example, it could mean a little more, a little better. You only take 1,000 steps more today than the steps you would normally take anyway. If you have a smartwatch, an Apple Watch or whatever manufacturer, it shows you your steps. Or if you have your smartphone on your husband or wife, you just look at it and say, okay, 1,000 steps more today. That's something you can do in a short time. It is also something that you can do very easily by simply doing a phone call while walking. Second possibility. You take 10 minutes, only 10 minutes after dinner and go for a walk. Or third suggestion. In the morning, as soon as you wake up, you do a set of exercises. It can be a set of push-ups, a set of squats, a set of kettlebell swings, if you have a kettlebell at home, a set of pull-ups, whatever you can think of. You do a set of exercises that you can easily do at home next to your bed. Or you go to YouTube, look for a 5-minute yoga flow, do it. Or if you are in the bodyweight circle with us, you pick one of the workouts out and do one exercise out of it. These are all just ideas. It's about the idea behind these ideas. That you are a stickler, that you build a stable movement routine, no matter what happens. And you work with the framework conditions that are available to you. Freely according to the motto, rather done than perfect. And here's another tip for your training routine in general. This is a question that we like to discuss with our clients. When we develop a concept, we ask on a scale of 1 to 10. Whereby 1 means I'll never get it right. And 10 means it's so damn easy. I have to laugh about it. I'll definitely get it right. On a scale of 1 to 10, you evaluate how sure you are that you can pull through your training program. And you can do exactly the same on a difficult day. If you don't get what you were supposed to get, then you look for an alternative. And you evaluate that again on a scale of 1 to 10. And you like it when you're honest with yourself. That's the important part at this point. If you say 9 or 10 in your evaluation, then go for it. Then you are exactly in the right area. An 8 is already a bit on the tip and everything underneath. That's my recommendation. Make the goal smaller. Make the daily goal smaller. What does a training activity look like? Or just some movement that you get under today or on such a day and that would give you an absolutely solid 9 on your evaluation scale. Maybe it's only 500 steps a day. Or 500 steps in 4 days a week instead of 7 days a week. Maybe it's the 5-minute yoga session in 2 days a week. Or 5-minute push-ups and squats at home next to the bed in 2 days a week. Maybe it's 3 evenings a week, 10-minute walks after dinner. There are situations in life where you can push your goals down so far for a limited period of time that you might think, that will never work. That's too easy. And the point is, it doesn't matter. Because what happens then is that you prove to yourself that you are a stickler. That you are a stickler. That you can regularly push through what you set out to do. And if you manage to make a ridiculously small change for two weeks, then something happens in your head. Suddenly you have self-confidence and you realize, okay, I can put a little more on it. And if you should find out on the other side after two weeks, that's enough for me, I can't do more anyway. Then you can ask yourself, what chance did you have at all, to get the optimal training volume? If what you set out to do becomes too much for you, then make it a little smaller. And as soon as you have set up a routine and stayed on it for several weeks, then you can ask yourself, okay, is there room for more now? I can tell you, this is an incredibly powerful approach, which works wonderfully for many people. And if you are in the routine and then look back, where you once stood and where you stand now, then you may also belong to those who realize, this little thing, these micro steps that I took back then, they changed my life. So why not try it out? Maybe that's exactly the little change you needed. And that's a skill and an approach that you want for every change, for every improvement you want in your life. And that brings me to the end. I have one more little hint. If you have been with us for a long time, or even if you are just new to the Dranbleiber community, we produce once a year, most of the time we do it once a year, for everyone who wants to be there. Our motivation to get going, our Dranbleiber collection. We are still accepting orders until January 29, 2023. If you want to be there, just have a look at our secret pop-up store. It's still open. You can find the link in the description of this podcast or you can go to www.marathonfitness.de-shop. If you are listening to this episode and have not yet subscribed via Apple Podcasts, Spotify or other platforms, then you should change that as soon as possible. Because the best way to stay tuned is if you download this podcast for free on your phone or your favorite device. You can easily subscribe by going to Apple Podcasts and searching for Fitness with Marc. Or you go to www.marathonfitness.de-podcast and click on subscribe. If you like this podcast, you can give something back. 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