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This podcast is for people who want to feel fit, strong, and energised again β but havenβt found a way to make fitness hold when life is busy.
Youβve tried plans that work on paper but fall apart under pressure.
Youβve had periods of momentum, followed by long stretches of drift.
Not because you donβt care.
But because most approaches werenβt built for real life.
On this podcast, we talk about how to build strength, energy, and confidence in your body inside a full life β not an ideal one.
Training that adapts when work ramps up.
Nutrition that stays simple when attention is limited.
Habits that survive travel, stress, family, and changing weeks.
These are honest conversations about systems, mindset, and identity β and how fitness stops slipping to the bottom of the list and starts reinforcing the rest of your life.
I don't have time to work out. I hear this every single day. And, honestly, I used to say it too until I realized that I was spending forty five minutes scrolling every night whilst telling myself I was too busy to exercise. Now the truth is that I don't have time is never really about time. So in the next fifteen minutes, I'm going to debunk the most eight common excuses I hear and give you the exact solutions for each one.
Jake:So by the end of this workshop, you're gonna have zero excuses left. So let's get into it. Now welcome to this workshop. I'm Jake, and I've helped hundreds of successful guys with High Standards With Work and Family break through the I don't have time barrier when it comes to their fitness. Now from my experience, people who get results aren't the ones with more time.
Jake:They're the ones who stop making excuses and start finding solutions. So today, we're gonna dive through eight excuses and eight x solutions for those excuses, and this is gonna be fast, tactical, and actionable. So let's get into it. So excuse number one is I don't have an hour. Now an hour could be any time.
Jake:Right? It could be ninety minutes. But the problem is people think we have to work out for a long time. The solution of that is really straightforward. Do thirty minutes instead.
Jake:You don't need an hour to get results. You definitely don't need ninety minutes to get results. And in fact, most of my clients see better results with focused thirty minute sessions than they ever did with those long, unfocused hour long workouts. The key with this is having a plan, training at the right intensity, not just duration for the sake of it, and that thirty minutes of focused movement will beat that hour of half effort every single time. And it will certainly beat that hour that gets skipped half the time as well.
Jake:Right? Because consistency is gonna be the number one lever that you can use to actually get the results that you want. So next excuse. What about if you don't actually have the thirty minutes? Right?
Jake:Maybe it's not even an hour. Maybe it's the thirty minutes. Well, the solution is even simpler. Do fifteen minutes. Because even fifteen minutes of movement will beat zero.
Jake:And I think that's the thing most people don't realize is that fifteen minutes is enough to build strength, improve your mood, burn some energy, elevate your heart rate, and you can do that fifteen minutes before your shower, during your lunch break, before bed. With this, it's not about perfection. Is an hour workout better? Is a thirty minute workout better? Potentially, yes.
Jake:But none of that matters if you're not actually doing it in the first place. So when we're dropping to these levels of action, really think of this with a consistency first mindset. We've got to lead with consistency, and we've got to do what it takes to actually get it done in the first place. So if that's dropping from an hour to thirty minutes, if that's dropping from thirty minutes to fifteen minutes, then so be it. Build that habit first.
Jake:Stay consistent. Make that time for yourself, and then build from there. So let's keep going. Next one is I have to get to work, of course. Now here's the truth.
Jake:Every single day, you have at least six windows. Right? You have 6AM before work. You have 7AM, say, you drive to work and then you do something at work. You have 12PM, lunch break.
Jake:You have 6PM after work. You have 8PM after dinner, and you have, let's say, 9PM before bed. Right? Obviously, everyone's different, but we roughly all have those six opportunities every single day, perhaps even more. And the beauty of this is that you only need one for this to work.
Jake:Not all six, just one. So pick the window out of these that works for your schedule and protect it like it is an important meeting with your most treasured client or with your boss. Because once you start taking priority with this and you start treating this like it's a meeting with yourself that cannot be missed, then you will start taking action and actually start getting results. Because trust me, this is just as important as any meeting you're gonna have at work. And the sooner you stay consistent and start prioritizing yourself and actually treating yourself with respect, the sooner you're actually gonna make this time, find this time, create this time, and actually get this done.
Jake:Next excuse. I have to cook dinner. You haven't managed to do it all day. You didn't manage it at work. You get back, and then you have to make dinner.
Jake:So solution for this is actually one of my personal favorites, and that's to to use the rest periods between your exercises to cut. So do a set of push ups between chopping. Do a set of push ups between boiling. Do a set of push ups between seasoning. Do a set of squats between serving.
Jake:You're already in the kitchen. Right? Maybe you're in there for twenty, thirty, forty minutes, an hour even. So use that downtime. Dips on the counter, push ups on the kitchen floor, half raises whilst you wait for that water to boil.
Jake:We have to understand that movement doesn't have to be separate from life. It can be woven into it. And dinner is just one example of how we could do this. It could be when we're cleaning. It could be doing chores.
Jake:It could be making the bed. It could be emptying the shopping. We can weave movement into our day to actually almost multitask and get double the double the impact of the same dedicated time. Right? So really start thinking of movement as something that can be woven in.
Jake:Again, is this perfect? Is this the ideal situation? No. Maybe not. But if this is what it takes to actually get it done, to move forward, to hold the line, to actually continue that momentum forward, then we take that option and we do what we can.
Jake:Right? All of this is really just about identifying opportunities and actually making sure we seize them. And sometimes those opportunities are not gonna be ideal, but an opportunity seized is always gonna be something that beats an opportunity lost. Next excuse. I can't get to the gym.
Jake:Cool. Well, instead, train at home and use your body weight. If you do that, you don't need equipment. Your body is your gym. Your body is the equipment.
Jake:You can do push ups, squats, planks, lunges, pull ups, rows, post grip push ups, dips, pike push ups, pistol squats. The list is endless. So you can get a full body workout done from home in fifteen minutes, thirty minutes, an hour if you want to, but you don't have to commute. You don't have to wait for equipment. You don't have to get trained or showered.
Jake:You can literally get to the kitchen, pants on, do your workout, get it done, and get on with the rest of your day. Next one. I have the baby. I don't know why I've done that. I'm gonna do a little hair.
Jake:There we go. We've got the baby. Okay? Really straightforward. The baby, most of the time, is either gonna be sleeping or cooing, playing around.
Jake:Right? Obviously, there's moments where the baby's crying. Maybe they need to be fed. Maybe they need to change their nappy. Maybe they wanna go to sleep.
Jake:Right? But this is not all the time. So either put the baby in the crib, put the baby on the play mat, and do your workout. Fifteen minutes whilst they're not. Fifteen minutes whilst they're grabbing stuff on the play mat.
Jake:And I know that parenting is exhausting. I've got a four month year old baby right now and two toddlers. It's tiring. Right? But taking care of yourself isn't selfish.
Jake:It's actually essential, and you can't pour from an empty cup. So take those fifteen minutes whilst they nap. Take those fifteen minutes whilst they play with their mobile. That's really all you need, and it's all you need to actually get some results and keep the flame alive at the very least. And worst case scenario, you take the pram out, get some steps in, get the baby in the carrier.
Jake:There's loads of ways to do this with a baby. And it actually gets much harder when you have kids, which is the next one. So what do you do when you have kids? Toddlers. Right?
Jake:If the kids are older, you probably have more time anyway because you they're not relying on you. But let's talk about the toddlers. And the key solution for this is to make it a team sport. What I mean by that is that race them. Do jumping jacks together.
Jake:Get them doing push ups. Make it fun. They're gonna remember the parent who moved with them, not the one that sat on the sidelines. And the bonus of this is that you're teaching them that movement is normal, fun, and a part of everyday life. And in my opinion, this is one of the biggest gifts that I can give my kids in a world that struggle so much with their health and fitness.
Jake:Making this normalized for them is something that is so, so important to me. And trust me, when you get your kids involved, they will have the best time ever. You're being present with them. You're being physical with them. They're doing new things.
Jake:It's literally joy and bliss for toddlers. Right? And all of my clients, we get them involved in this straight away, the ones that have young kids. And the amount of comments we get in our community about how much the kids are loving it, how much they can interweave it into their day like we talked about before, The it's it's crazy. Right?
Jake:So get the kids involved. They will have an amazing time. You'll get your workout done. You'll have a beautiful time with them as well, laughing, playing, testing out your abilities. And, yeah, it's a win win for everyone.
Jake:And then the final excuse is I don't have time because let's stop. You've just watched eight solutions in less time than it takes to do three sets of push ups. Right? So we can see that the problem isn't time. It's just that we don't look for solutions.
Jake:We look for validation for excuses. Now you've got solutions. You've got eight solutions, and this one is about social media. It's about scrolling on your phone. It's about watching YouTube videos, utilizing time that could be used to actually prioritize yourself.
Jake:So here's what I want you to do right now. I want you to comment below this video with a number one through to eight, eight being the last one that we just talked about watching this video itself or scrolling on social media. And I want you to comment which excuse you use the most. And if you're about to say all of them, pick the biggest one, and let's solve it first. And I'll get back to you with some kind of help based on your specific situation.
Jake:Because here's the thing. Once you solve one of these, the others get easier because it is more about the mindset and the way that we think about this rather than the actual practical solutions. And if you want a free fifteen minute body weight system that you can do anywhere with no equipment needed, I've linked that in the description below too. So if this workshop helps you, hit that subscribe button so you don't miss the next one. And if you know there's someone out there, one of your friends, family that needs to hear this, someone that's been stuck in that I don't have time loop, please share this video with them.
Jake:Thanks for watching, guys. Now go do one set of push ups, and I'll see you on the next one.