ACE-certified personal trainer and motivational speaker Steph Greegor knows her clients all have obstacles to good health - the biggest of which is lack of time. See how Steph breaks down the issue of time and what you can do to find it for your good health. All presentations are available as topics for live speaking engagements. Contact Steph at sgreegor@runyourracefitness.com for more information.

1. OBSTACLE 1: TIME

2. “I JUST DON’T HAVE TIME!”
According to the Bureau of
Labor Statistics, Americans
age 15 and older spend about
2.8 hours per day watching
T.V.
Most adults will say they
“don’t have time” to exercise.
But couldn’t you easily replace
30 minutes of T.V. time with
exercise?

3. THE PROBLEM ISN’T TIME
The problem is
priorities.
You will make time
for those things you
believe are a
priority.
So why isn’t health
a priority?

4. YOU HAVE
OTHER PRIORITIES
 Career/Work
 Money
 Significant other
 Kids
 Family and Friends
 Philanthropy
 Leisure activities
 Down time
 Vacation/Fun

5. BUT WHERE’S HEALTH?
Fun
Down
Time
Leisure
Philanthropy
Family/Friends
Kids
Significant Other
Money
Career/Work
Your good health should
be viewed as the
foundation that makes
all the priorities in your
life possible. Without
good health, you can’t
work, make money, play
with your kids, or have
a better quality of life to
spend with your
significant other.

6. GOOD HEALTH IS YOUR
TOP PRIORITY
When you make
your good health a
top priority, it then
becomes easy to
make time for it.

7. THE TOP THREE
AREAS TO MAKE TIME

8. GROCERY SHOPPING
 Don’t make your grocery list when you’re hungry; make
it after a meal when you’re full and clear-headed
 Ditto on the shopping—don’t do it on an empty stomach
 Do meal planning for the week, then make a grocery list
based off your meal plan
 Stick to your grocery list
 Leave yourself plenty of time to shop—we all tend to
make bad food decisions under pressure
 Shop the perimeter of the grocery store, where fresh food
is
 Read the food labels when shopping—when possible,
avoid fat-free, sugar-free, and saturated fats
 Don’t buy the snacks and treats at the register

9. FOOD PREP
 Set aside one day a week to do your week’s worth of
cooking for items like chicken breasts
 Set aside one day a week to do your week’s worth of
vegetable and fruit prep, including cleaning, cutting and
stacking in containers
 Align your week’s worth of food to your schedule—have
to-go snacks ready for days you’re on the go, and
refrigerated snacks for days you’re at home
 Pack your days worth of food the night before
 Buy food storage containers, to-go bags, snack size
baggies, sandwich baggies, water bottles, and freezer
packs
 Keep healthy snacks in your purse at all times

10. EXERCISE
 Make your workout an official appointment in your
schedule
 Have the kiddos? Exercise with them by riding bikes or
swimming
 Do lunges and sit-ups while you watch T.V.
 Use a stand-up desk—or a counter—while you’re surfing
the Internet; bonus points if you do side steps
 Hold yourself accountable by tracking your workouts
 Park in the back of the lot (during the day!) and get an
extra walk in
 Take a 10 minute walk break every hour (set an alarm at
your desk!)
 Take the stairs instead of the elevator every chance you
get

11. OTHER TIME TIPS,
TRICKS, AND ADVICE
 Don’t apologize for taking time to exercise
 Ask your friends and family to join you in healthy eating
and exercising
 Combine fun and leisure with exercise—taking a
vacation in the mountains? Schedule a hike on the trails.
Headed to a local restaurant? Walk, if you can, park
further away for a little extra calorie burn.
 Reward yourself for sticking to a regular diet and
exercise program
 Workout first thing in the morning, if possible, when you
still own your time—before it becomes your boss’s, your
kid’s, or your significant other’s time