My schedule was busier than most when I started working out at the age of 41. Today, at the age of 51, my schedule is different than it used to be, and still busier than most I’m told. I love what I do and love that my schedule is packed with family events, concerts, rehearsals, blogging, workshops and keynotes all over the country, composing music and conducting musicals, co-authoring a large ongoing series of children’s books, classroom visitations to model effective learning techniques, co-owner of a healthy and delicious food truck called the Cuban Twist, AND yes, working out.
If you’ve read my blogs in the past, you know I used to weigh over 300 pounds with a Body Mass Index (BMI) that was upside down. Today I’m in great shape and have transformed my body, which has impacted my mindset in many positive ways.
Today I work out 6 days a week. Keep in mind I’m a father of two kids, now 19 and 23. I’m co-authoring the children’s books with my 23 yr old daughter and co-owner of the Cuban Twist Food Truck (website in construction) with my 19 yr old son. My wife and I still go on dates and spend a considerable amount of time together.
Why didn’t I workout before age 41? One word… ignorance. I was ignorant of the connection between body and mind. I didn’t know what I didn’t know. Let’s get to it!
How do I find the time to work out with this kind of chosen schedule, which is loads of fun, yet very time consuming?
Here are the keys for me, and I hope for you:
Short Metabolic Workouts spread out through the day and week
In a previous blog, I describe the nature of a workout metabolic, and how you can get it done in 11 minutes.
In that short period of time, you can ignite your calorie burning machine. What does this look like in the reality of my day. It varies. Here are some examples of what I do and when I workout in this manner.
- 11 minutes of cardio
- 11 minutes of weighted cardio (ex., jumping jacks with 5 lb dumbbells in my hands)
- 15 minutes of Kenpo (basic mixture of kicking, punching, etc.)
- 20 minutes of Kenpo
- 20 minutes of strength training (my preference is using a lot of dumbbell work and using my body’s weight with pushups, etc.)
NOTE: I also incorporate 30 minute, 45 minutes and 60 minute workouts, however a large percentage of my workouts are shorter and metabolic in nature.
Because the nature of a metabolic workout demands that you rest for approx. 60 seconds in between 30 seconds blasts of intense and speedy exercise, this allows me to integrate my metabolic workouts into everyday moments.
- While I’m cooking (a go to for me is while I’m making steel-cut Oatmeal)
- While I’m watching something on TV/Netflix/Amazon Prime
- While I’m blogging
- While I’m reading
- When I’m taking a walk
Note on mindset
Know that “being healthy” is not about what we do here and there, or sometimes. Being healthy is all about changing our routines in ways which WE CAN SUSTAIN. For example, you don’t have to workout 6 days a week. I didn’t start at that level. I began with 3 days per week.
Finally, don’t beat yourself up for not hitting a certain level. Instead, congratulate yourself for:
- Starting on a healthier road in the first place
- For doing what you can in any moment
- For being honest with yourself when you miss a goal
- For resetting that goal
- For being a positive role model for those around you, especially our children
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