PFP Trainer Tonja Ayala: Exercise Insight

Tonja’s Insight: Yes, You Really do Have Time to Exercise

One of the biggest complaints that I hear from people is that they don’t have time to exercise. No matter what your weekly obligations are, there is time for you to exercise. Finding time to exercise has to be an appointment that you keep with yourself. That appointment can be one hour a day every week or it can be a series of 10-15 minutes that you schedule to be active and do something for yourself.

There are 24 hours in a day. You need to sleep for 6-8 of those hours. You probably work anywhere from 6-10 hours a day. If you are sleeping for 8 hours and working for 10 hours that leaves you with 6 hours to workout! Yay! Congratulations! Oh, wait then there are kids, dogs, spouse, boyfriend, girlfriend, parents, housework, socializing, etc.. There go your 6 hours, right? Wrong. It can still be done with some creativity and planning.

Half an Hour is All You Need

First of all, try to find time during the week where you can exercise for 30 minutes 3-4 times. That is only an hour and a half out of 168 hours in a week. That hour and a half during the week will make a big difference in your fitness level. You can go for a brisk walk, do some pushups, squats, burpees, jumping jacks or any simple but effective type of bodyweight exercises to get your body moving.

Be More Active

Secondly, you can plan to be more active during the work week. If you have a sedentary job take a short break every 60-90 minutes and go walk up and down the stairs or do some squats in your office. Stand up and sit down in your chair for 3 sets of 10. It seems extremely simple but it is very effective.
I have two clients that are on the phone all day. One of them takes short breaks like I previously discussed. The other is establishing a routine where she stands up and paces or does lunges or squats a couple of times an hour while she is on the phone.


My third and final suggestion is that you multi-task your exercise. For instance, if you are cooking dinner you can exercise while dinner is cooking. Slice vegetables put them on the stove then knock out 3 sets of pushups. Go in the living room and do jumping jacks while waiting for the water to boil. You can also exercise while watching your favorite tv show. You can do dips, crunches or squats and not miss a beat while enjoying the show. If you have dumbbells bring them into the room where you are enjoying your program and use them.

Why Her Clients Train with Her

Tonja is a terrific trainer and inspires me to keep getting stronger and trying new things in and out of the gym. We started training together a year ago and I love it. She’s a strong, fierce competent woman who really knows her stuff and also makes me laugh while I’m working really hard. I’m 48 and love training with someone who is my age because she gets what it is to be a middle-aged athlete. My goals then, as now, were to get stronger and release stress, and to do it in a smart way (and not charge right in and hurt myself, as is my usual way). We’ve definitely done that. I can do a lot of burpees, sit-ups, and push-ups now. My upper body strength has increased significantly as has my endurance overall. I play on a women’s over 30 soccer team and as a result of training with Tonja, my kicks are deadly now, thanks to our sessions (and apologies to teammates who have been on the receiving end of those), and I have much more stamina.
One day, at PFP Tonja surprised me by introducing kickboxing to our one-on-one sessions and I was hooked instantly. My pal Jodi saw us and now we do partner kickboxing training with Tonja once a week. These sessions are astonishingly fun and empowering and have significantly increased my self-confidence. It’s one thing to want to kick butt and another thing to know you could actually do it. I’ve also recently been adding weight loss to the mix and am down 9 pounds (10 more to go!). Training with Tonja and her classes are a huge factor in that.

Does Tonja Seem Like a Good Fit for You?

If you want to be more active, fit, and healthy you have to make it a priority. There are numerous ways to get it done. It just has to be on your to-do list. If you would like more info and tips regarding being active during the day please contact me.

Tonja Ayala

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