top of page


How To Be More Fit While Balancing Work, a Family, and Exercise

It can be easy to avoid healthy choices when life seems to be motoring by at warp speed. Pretty much anyone you talk to today will tell you how busy they are. How work and family responsibilities keep them so dialed in that there is little room for anything else.

If you are burning the candle at both ends and wish for a way to be more fit while balancing work, a family, and exercise it is possible to get back on track. There may be a way to refocus and rebalance your life so you can build more strength, stamina, and nutritional stability so a busy schedule doesn’t seem so overwhelming.

How To Be More Fit While Balancing Work, a Family, and Exercise

There is a consistent and sustainable program you can fit into your schedule which can help get you where you want to go with results that speak for themselves. AFT coaching is an individualized approach to the coach-client relationship. It is the answer to finding a path toward optimal performance that, through personalized guidance by premier professionals, will help you balance the essentials you need.

Take Control of Your Energy

So many people are tired. When trying to juggle the pressures of a job and required family focus it can become easy to burn out fast. This is why so many people report being exhausted and look forward to a chance to go on vacation or simply sit in front of the television and tune out. However, sometimes re-assessing your energy choices during the day can make all the difference, particularly when it comes to:

  • Stamina

  • Mood

  • Fatigue

  • Digestion

  • Sleep

  • Focus

  • Muscle strength

The first way to stay fit while balancing work, a family, and exercise is to take control of your energy. Without optimal energy reserves, you will remain constantly in a cyclical struggle of trying to rebalance what cannot be balanced.

Improving muscle strength and reducing fatigue are essential for taking control of your energy. This can be achieved through a dedicated cardio and strength training routine. For those with a full schedule, incorporating both of these disciplines into a short period of time can be achieved, especially with proper guidance from an AFT coach.

Utilizing a variety of approaches can help you stay fit without needing to commit excessive amounts of time. One application may be high-intensity interval resistance training (HIIRT). Italian researchers from the University of Padova and the University of Palermo looked at the effectiveness of this exercise program in a six-week study and concluded that “Lack of time is one of the principal obstacles to the regular practice of physical activity, thus a protocol that allows to obtain proper levels of muscle mass and performance and simultaneously guarantees a high adherence rate is essential to promote a healthy life style. HIIRT seems to be a good training alternative for those who do not have much time to exercise” (1).

In addition, there are several foods and supplements that have been shown to assist energy reserves, one of which is vitamin D3. As many people are showing a deficiency in vitamin D3 more doctors are recommending taking it in supplement form, since it is produced mainly from sun exposure which most people do not get enough of. Studies have shown how this inexpensive, simple supplement can be a real powerhouse when it comes to improving muscle strength and fatigue (2, 3).

Working with AFT coaching professionals can help you improve your nutritional choices to assist vitamin supplementation for energy enhancement. Once your internal fuel is kicked up a notch, you are on your way to a balanced lifestyle that can support a more physically and mentally fit protocol.

Time and Prep

Juggling life demands can be overwhelming. It could include dealing with a job, relationship, small children, teens, elderly parents, or all the above. These responsibilities can squeeze every minute out of your day, making it that much more difficult to be more fit while balancing such a schedule. Assessing your schedule and preparing for ways to incorporate a fitness routine can help.

Committing to free up time can be a lot easier than you may think. Many people feel they need to put in a specific workout time amount or can even get overwhelmed just traveling to a gym. These are minor constraints that can be addressed through realistic time windows that can range from fifteen to fifty minutes or more per day. It isn’t so much the amount of time you invest in each exercise session, it is the consistency and the quality of the chosen exercise program that will make a difference.

Exercise guidelines for adults as posted by The US Department of Health and Human Services recommend, “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week” (4).

Add in proper preparation and these small time windows can be that much easier to manage. Proper preparation may consist of having a designated bag of exercise clothing and toiletries always at the ready. Some people even recommend a packed power bar and/or vitamin beverage so you can keep your schedule going while maintaining good protein and electrolyte levels.

Let us help you navigate your time and prep schedule with programs that perfectly mesh with your career/family balance. Working with individualized coaching has shown to be an excellent way to springboard into a program you can eventually maintain on your own.

A combined study by researchers from Kansas State University, Arizona State University, University of Nebraska Omaha, and University of Illinois validates the benefits of outside help when it comes to overcoming physical barriers for parents concluding that, “The results of this study suggest working mothers and fathers report similar physical activity barriers and facilitators and would benefit from interventions that teach strategies for overcoming barriers and prioritizing physical activity amidst the demands of parenthood” (5).

AFT coaching brings the coach/client relationship to a whole new level. It is a unique approach that goes beyond a personal trainer and, instead, incorporates a personal coach into your daily routine. Through a combination of emails, texts, phone calls, and zoom meetings AFT professionals help you every step of the way. By assessing, evaluating, and supporting your activity, managing how to be more fit while balancing work, a family, and exercise can be achieved. Not only can it be achieved but it can become a staple in your daily routine that will certainly increase your strength, mood, and quality of life.

There is no need to struggle all by yourself when AFT coaching can help you gain the results you’re looking for with essential information and invigorating affirmations that so many never have the chance to experience.


Our parent company, AF Training Solutions, was founded in 2008. Since then, we’ve grown into one of the largest personal training and coaching organizations in the country. Currently, we operate the fitness departments for about 100 health clubs across the United States. As an organization, we have always had two main areas of focus; the customer experience and company culture. Over the years, we have invested heavily in people, process, and technology to ensure that our customer experience is second to none.

(806) 680-2430








bottom of page