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Døgnet har kun 24 timer for oss alle, og mange av dem er allerede fullbooket med jobb, logistikk, fritidsaktiviteter og praktiske sysler som klesvask og matlaging. Innimellom slaga skal vi gjerne også putte inn trening, avslapping, sosialisering, alenetid og kjærlighetspleie.

Jeg tror vi alle har perioder der vi kjenner på at tiden ikke strekker til. Vi skulle gjerne hatt flere timer i døgnet og gjort unna alle burde-burde. Slapp av – burde-burde løper ikke fra deg. Helsa derimot kan få seg en real smell hvis ikke den prioriteres. Det er alltid en god unnskyldning til å droppe trening eller matplanleggingen, men fordelene er så uendelig mange om planene er gjennomførbare og blir prioritert.
Det er ikke til å skyve under teppet at slike ting må prioriteres om en skal lykkes. Andre sysler må kanskje nedprioriteres, og her er det viktig at du tenker igjennom hva som er viktig for deg. Er det viktigere at skittenstøykurven er tom enn å løpe runden din i lysløypa? Er det viktigere at hjørnene i huset er frie for hybelkaniner enn å gjennomføre bodybumpøkten på treningssentret?

Bilde: https://munntilmunn.no/tag/tidsklemma/

PUNKT 1: Planen skal passe inn i hverdagen DIN
Om du lager deg en plan på egenhånd eller får hjelp til å sette opp planen din er dette et sentralt punkt. Et av de første rådene jeg alltid kommer med er å sette realistiske målsetninger. Hvor mange økter er det realistisk at du får til i løpet av uken din? Er svaret to til tre planlegger du to treningsøkter og tar den tredje som en bonusøkt. På denne måten blir ikke skuffelsen like stor om du ikke rekker den tredje. Det var to som var planen!

PUNKT 2: PLANLEGGING
Ukeskalender er et fantastisk verktøy! Sett deg ned uansett om du bor alene eller om du har en samboer og planlegg uken. Putt inn arbeidstider, fritidsaktiviteter for barna, sosiale settinger og treningsøkter. På denne måten er det skrevet ned, lagt inn i timeplanen og er SÅ MYE lettere å gjennomføre. Ved å skrive det ned på denne måten får du en bedre oversikt og kan justere forventningene utfra tiden som er satt. Ser dere at tre treningsøkter denne uken blir for mye, og at kun to økter kan passe inn, vet du det før uken starter og kan justere forventningene deretter.

PUNKT 3: MAT
Ukeskalenderen kan også være en fin måte å planlegge måltider og middagsmeny. Skriv opp hva du skal spise til middag hele uken, sett av tid til å storhandle og planlegg når du skal lage lunsjene til jobben. På denne måten har du en god oversikt over næringsinntaket og maten er tilgjengelig når du trenger den.

PUNKT 4: BARN OG TRENING
I mange barnefamilier er det ofte full fart med fritidsaktiviteter både for store og små. Barna skal kjøres og hentes på trening og i helgene er det full fart med aktivitetsturneringer eller dugnader.
Hvordan få til økter mellom slaga:

Bilde: Kaja Bastøe

1. Har du barn på trening – ta med deg treningstøy og ta en powerwalk mens de er på trening!

2. Vanskeligheter med barnevakt for å trene – ta med deg barna på trening! Finn en park med stativer dere kan herje i begge to eller meld deg inn på et senter der det er barnepass.

3. Hjemmetrening er helt genialt! Minibands, strikker og treningsmatte gjør susen. Du kan trene en mer enn godkjent fullkroppsøkt midt på stuegulvet! 😉

Du har tid til å ta vare på kroppen og trene i løpet av uken, men det krever planlegging og prioritering! Bruk kreativiteten og bruk verktøy som gjør det enklere for deg å gjennomføre. En treningsøkt behøver ikke være en to timers sykkeltur eller en tur på treningssenteret. Effektive fullverdige treningsøkter kan gjøres unna på 30-40 minutter, og kan fint gjøres rett utenfor huset eller på stuegulvet.

Finn deg gode motivasjonsfaktorer som gjør øktene gjennomførbare og sett i gang!

YOU CAN DO IT!

Kaja // Web Coach i LA Lifestyle


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