Listed below are five simple ways to make the most of your time and money when it comes to being fit and healthy.

1.   Do compound movements

Multiple joint movements give you the most bang for your buck when it comes to building strength and cardio capacity. Think heavy hitters, like squats, deadlifts, thrusters, cleans, snatches, renegade rows, swings … and leave the single joint exercises to the body builders. (Or do them if you have extra time for accessory work.)

2.   Protein powder

I’m a minimalist when it comes to supplements, but a high quality protein powder helps you save on time, money, and calories. The key here is high quality. If the list of ingredients is a mile long and super weird, you’re better off eating a PB&J. Look for a whey-based product from cows or goats, and a short list of ingredients you recognize as actual food. 

I use ActivWhey from Elite Fuel. Cute happy goats provide the whey for this ultra clean product from an ultra small company.
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3.   Lose the commute

Working out at home or work saves tons of drive time to the gym. You don’t even need equipment; a well-programmed bodyweight routine will do the trick. A kettlebell or a dumbbell is icing on the cake and allows for more versatility and resistance. If self-motivation is a challenge, technology makes it possible to workout with a trainer virtually.

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4.   Small group training sessions

With small groups, you get the benefit of personal training without the hefty price tag. It’s easy to get lost in the mix of a large fitness class, but a small group allows for personal attention to form (so you don’t get hurt) plus the fun vibe of working alongside your pals.

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5.   Schedule it

Plug in your workout times for the week ahead to iCal just like you would for any appointment or meeting, and treat it with the same respect. Don’t flake out! You are worth keeping a promise to. Start small and only schedule 2 or 3 workouts a week if you’re just beginning. The key here is to challenge yourself, but make your intention attainable. It’s about building a habit. You’ll probably notice that once you get the ball rolling it’s easier to keep the momentum going.