Life can get pretty hectic. Maybe work is piling up, your kids need more of your attention, or the holiday season is in full swing. With so many demands, it’s easy to put your fitness goals on hold. We’ve all been there—telling ourselves, “I’ll get back to the gym when things calm down.”
But here’s the truth: life rarely slows down for long. Waiting for that perfect moment to restart your fitness journey might mean waiting forever.
So, how do you keep moving forward when life is anything but calm?
The Secret: Think of Your Fitness as a Dial, Not a Switch
It’s time to rethink how you approach your fitness routine. Instead of seeing it as something you’re either “on” or “off,” imagine your fitness habits as a dial you can adjust depending on your circumstances.
When life is smooth, you can turn that dial all the way up—attending more kickboxing classes, pushing through intense HIIT sessions, and focusing on clean eating. But when life gets chaotic, you don’t have to switch off completely. Instead, just dial things down a bit.
How to Use the Dial Method for Exercise
Here’s how you can apply the dial method to your fitness routine:
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Busy at Work? Can’t make it to your regular kickboxing class? No problem. Turn the dial down by fitting in a quick 10-minute bodyweight circuit at home. Even a short workout is better than none.
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Kids Needing More Attention? Maybe you can’t get to the gym, but you can turn the dial down and do some mobility work while spending time with your kids. Foam rolling or stretching can be done in front of the TV or while they’re playing nearby.
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Overwhelmed by the Holidays? If your schedule is packed with holiday events, turn the dial down by focusing on staying active in small ways—like taking a walk after dinner or doing a few squats and lunges during commercial breaks.
The key is to keep the dial moving. You don’t have to go all out every day, but you should aim to do something, even on the busiest, messiest days.
The Dial Method for Other Areas of Life
This approach doesn’t just apply to exercise. You can use the dial method for other areas of your life, like nutrition, sleep, stress management, and relationships:
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Nutrition: Can’t cook a healthy meal? Turn the dial down by choosing a healthier option from a takeout menu or adding a side salad to your meal.
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Sleep: Struggling to get a full eight hours? Focus on improving the quality of the sleep you do get—maybe try a short relaxation routine before bed.
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Stress Management: If you can’t find time for a full meditation session, take a few deep breaths during a busy day to center yourself.
Remember: It’s Not All or Nothing
The strongest and most consistent people aren’t doing it all, all the time. They’ve just learned how to adjust their dials to keep moving forward, no matter what life throws at them.
So, the next time you feel overwhelmed and tempted to put your fitness goals on hold, remember that you have control over that dial. Turn it up when you can, and down when you need to—but never switch it off entirely.
Keep Moving, Keep Adjusting, and Stay Consistent!