Lauren Saint-Louis is a fitness and nutrition coach and founder of LSL Fitness. She specializes in helping today’s high-performing professionals build fitness-forward lifestyles and sustainable habits and overcome the “all-or-nothing mentality” when it comes to behavior change.
How often have you told yourself, “I need to focus on my health, but I just don’t have the time”? Between back-to-back meetings, endless emails, and social and family obligations, dedicating time to a fitness routine can feel impossible. But here’s the reality: fitness isn’t about finding the time; it’s about reframing how you use your time. I’ve helped dozens of clients with demanding careers find the right routine that fits within the time they have.
Health isn’t a luxury you earn after ticking off every box on your to-do list. It’s a reflection of how much you value yourself in the first place. When you shift your mindset to see fitness as a nonnegotiable act of self-care, you stop fighting against the clock and start working with it.
Why does this happen? Time vs. motivation
Motivation is fleeting. It’s a surge of energy that gets you started, but when life gets busy, it disappears faster than a Friday night drink. What really keeps you consistent is a habit system paired with discipline and small, intentional choices repeated over time.
Psychologically, humans are wired to prioritize urgent tasks over important ones. That’s why deadlines, meetings, and deliverables seem to win out over workouts and meal prep. But here’s the good news: with the right mindset and strategies, you can train your brain to see your health as a priority, no matter how busy you are.
Schedule fitness like a business meeting
I understand that scheduling fitness on your cluttered calendar can be easier said than done, but treat your workout as an appointment with yourself. Just as you wouldn’t skip a crucial meeting with a client, don’t cancel on your health.
Block time on your calendar for movement, meal prep, and recovery. Even 30 minutes is enough to make an impact. When you prioritize yourself, everything else in your life benefits. Your energy, focus, and resilience increase.
Think of it this way: carving out time for your health isn’t taking time away from your work. It’s ensuring you have the stamina and clarity to perform at your best.
Grab “movement snacks” for busy days
Fitness doesn’t always have to look like a one-hour gym session. On days when your schedule feels overwhelming, embrace what I like to call Movement Snacks, which are short bursts of activity that fit into your busy day.
Examples include:
Getting in a quick 5-minute stretch routine in the morning to loosen up your body.
Performing a set of squats, push-ups, or lunges between meetings.
Going for a 10-minute walk after lunch to boost digestion and clear your mind.
These micro-movement sessions provide more than just a quick energy boost; they’re a reminder that consistency, no matter how small, creates lasting results.
Simplify and automate your nutrition
Nutrition often feels overwhelming, but it doesn’t have to be. For busy professionals, the key is to simplify and automate your meals so you can stay consistent without spending hours in the kitchen.
Here’s how:
Outsource: Utilize a meal prep service, hire someone to meal prep for you once a week, or order grocery delivery.
Keep it grab-and-go: Stock your fridge and pantry with ready-to-eat options like Greek yogurt, pre-washed greens, and protein shakes.
Stock up on smart snacks: Have mini meals on hand that provide some protein, healthy fats, and fiber-rich carbs for sustained energy throughout the day.
By streamlining your nutrition, you’re not just saving time; you’re building a foundation of energy and focus that supports every area of your life.
Trade perfection for action
One of the biggest reasons people avoid starting is because they think they don’t have “enough” time. This mentality keeps you stuck. If you’re not doing anything now, even the smallest effort is an upgrade. Five minutes of movement, prepping one meal, or drinking one extra glass of water is infinitely better than doing nothing.
At the same time, life is unpredictable. Meetings run over, travel disrupts routines, and unexpected obligations pop up. Flexibility and self-compassion are your greatest tools in these moments.
Missing a workout or indulging in an unplanned meal isn’t a failure; it’s life. The key is to adapt and keep moving forward. Swap a gym session for a quick workout at home, or choose a nourishing option at a restaurant without overthinking it.
Progress isn’t about being perfect; it’s about being consistent over time. When you let go of the all-or-nothing mentality, fitness becomes an extension of your lifestyle, not an obligation. Show up for yourself anyway.
Focus on the big picture
Rewriting your relationship with time is about more than just fitting fitness into your schedule. It’s about recognizing that you are the luxury. Your health, energy, and confidence are investments in the life you want to create. The most powerful thing you can do is show up for yourself consistently and intentionally.
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Read more from Lauren Saint-Louis
Lauren Saint-Louis, Fitness & Nutrition Coach
Lauren Saint-Louis is an Exercise Physiologist and fitness & nutrition coach based in NYC. She specializes in behavior and lifestyle change, habit development and is passionate about helping clients overcome the “all or nothing mentality”. She founded LSL Fitness to help today’s high-performing professionals elevate the version of themself that they bring to their career and life.
