Finding Time for Fitness: Incorporating Movement into Your Busy Life

24 Sept

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Whether you’re embracing the vibrant hues of autumn in the UK or basking in spring’s fresh bloom in Australia, there’s something about this time of year that inspires a fresh start.

But forget what marketing tells you—you don’t need a complete reset just because you missed a few workouts over the summer (or winter, for my friends in Australia!).

Instead, let’s lean into the season’s energy and refocus on creating fitness habits that work for you, on your own terms.

(P.S. you don’t have to wait for a new season for a fresh start, life gets busy and there might be times anytime of time of the year that you might want a little reboot to your fitness routine)

Here’s a little secret: fitness doesn’t have to be fancy or take hours out of your day. In fact, I’ve been known to do full workouts in my pyjamas—yes, pyjamas!

Whether it's lifting weights while I wait for the kettle to boil or sneaking in a few squats before I sit down to work, I’ve learned that movement can happen anytime, anywhere.

It’s all about making fitness fit into your life, rather than turning your life upside down for fitness.

You don’t need special clothes, a gym membership, or even a big chunk of time. Honestly, sometimes it’s as simple as doing a couple of squats in the morning or fitting in some stretches while you wait for your tea.

If you think you’re too busy to exercise, trust me, there’s always room for a little movement. And it doesn’t need to be perfect—it just needs to be consistent.

Read on to find out more….

Psst… Would you rather listen to these tips? Hit play on our podcast episode now for a more in depth chat on the subject! 👇

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The Power of Consistency: Small Steps, Big Wins

In this blog post: Building Sustainable Fitness Habits: Bite-Size Movements for Busy Days we learned the real secret to long-lasting fitness is consistency—not perfection.

It’s not about how intense your workouts are or how many hours you can spend at the gym.

It’s about showing up, even for those small, seemingly insignificant actions.

Take my pyjama workouts, for example. They’re quick, casual, and certainly not fancy, but they happen regularly.

Those tiny movements build the foundation for bigger results over time.

Fitness is about finding those little opportunities to move, and stacking those small wins until they add up.

Just start small, stay consistent, and celebrate every single victory along the way.

Practical Tips for Sustainable Fitness Habits

1. Habit Stacking: One of the easiest ways to fit movement into your day is to stack it onto something you already do. I often stack my habits to make fitness even easier to fit into my day. Like when I grab my dumbbells while waiting for the kettle to boil or do squats right after brushing my teeth. These tiny, seamless additions make movement a regular part of my routine, even if I’m still in my PJs!

By attaching new fitness habits to existing routines, you take the guesswork out of when or how you’ll fit exercise into your day. It just becomes part of your life, no extra planning required.

2. Start Small: It’s so easy to think you need to carve out an hour for a workout, but that’s simply not true. Some days, my ‘workout’ is as simple as a few stretches in the morning or a quick set of squats between emails. Trust me, those little moments add up. It doesn’t have to be a 60-minute gym session to count as progress!

The key is to keep it doable, no matter how busy your day is. You’ll be amazed at how even the smallest movement can shift your energy and boost your mood.

3. Celebrate Your Wins: After I sneak in a quick pyjama workout, you better believe there’s a little happy dance happening in my living room. Celebrating those small wins is key to keeping myself motivated—it reminds me that every step counts, no matter how small.

Whether it’s a fist pump, a happy dance, or even just a smile to yourself, take a moment to acknowledge the effort you put in. It might seem small, but those tiny celebrations help wire in the habit and keep you going.

Boosting Your Habits: Expert Insights and Science-Backed Research

Let’s nerd out for a minute. Books like "Tiny Habits" by BJ Fogg and "Atomic Habits" by James Clear delve into the science behind habit formation. They both highlight how small actions, repeated consistently, lead to lasting change.

One thing they both emphasise is the power of setting a low bar—something you can easily achieve even on your busiest days—and then celebrating those achievements.

As I mentioned earlier, I’ve incorporated those ideas into my life in fun, practical ways, like the pyjama workouts.

These tiny, manageable movements, combined with the habit-stacking technique, can make a huge difference over time.

Make It Stick: Tools for Long-Term Success

Track Your Progress:

Just like I do with my quick pyjama workouts, tracking those small actions keeps me motivated. Use a fitness habit tracker or a visual progress chart to mark off your completed workouts. Seeing your progress builds momentum. You can download my free tracker here

Workout Playlists:

Music has the power to turn any moment into a workout. I love putting on my favourite playlist while I’m getting ready in the morning or doing a quick stretch. A little music and suddenly that small movement feels like a dance party.

Involve Friends and Family:

Fitness is always more fun with friends! Whether you’re doing it together or checking in virtually, having someone to share your fitness journey with keeps things light, fun, and motivating.

Set Reminders:

On the days when life gets hectic, having a little nudge helps. Set reminders on your phone or use sticky notes around the house. Whether it’s a note by the kettle that reminds you to pick up your weights or a quick phone alert to remind you to stretch, those little cues go a long way.

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

To sum up: Small Actions, Big Impact

Incorporating fitness into your busy life isn’t about finding extra hours—it’s about making the most of the moments you already have.

Whether it’s a full workout or a quick pyjama squat session while the kettle boils, what matters most is that you’re moving consistently.

It’s all about finding ways to fit fitness into your life, just like I do.

Remember, fitness doesn’t need to be perfect, but it does need to be consistent.

⭐ Start small

⭐ Celebrate your wins

⭐ Enjoy the process

If you’re ready to take your fitness routine to the next level, be sure to download my free Fitness Habit Tracker and if you’re not sure how to get started,

investing in some support to work with a coach like me might be a great first step.

I offer virtual personal training and fitness coaching from the comfort of your own home.

We can work together with what you have at home and start where you are to build up your strength and fitness overtime and most importantly confidence as we work towards your goals.

The first step in us working together so you can find the time to put yourself first, fit health and fitness into your busy and often unstructured schedule and feel strong and confident in your own skin is to have a conversation.

Head to my work with me page and fill out the form so we can start the conversation (there is no commitment at this point), I look forward to hearing from you.