Season 4, Episode 2 – How to Choose Stronger Over Too Busy – Finding Time for Exercise

Hey everyone, and welcome back to Inspiration2Grow! I’m your host, Lisa Oberbichler—personal trainer, Pilates instructor, and transformation coach for women over 40 who are ready to rewrite their story.

Today we’re talking about something I hear all the time:
“I just don’t have time to exercise.”

And listen—I get it. You’ve got work, family, meals to cook, errands to run… and let’s be honest, by the end of the day, you’re exhausted.
But here’s the truth you need to hear if you want to change your body and your life:
You don’t find time. You make time.

So in this episode, I’m going to show you how to strategically incorporate strength training, Pilates, and stretching into your week—even if you’re juggling a million things. I’ll also share mindset shifts that will help you stop making excuses and start making progress.



🎯 The Reality Check—Why You Can’t Afford to Wait

Let’s start with a gentle but honest truth:
Your schedule isn’t too full—your priorities just aren’t aligned yet.

Now before you get defensive, I say this with so much love. I’ve worked with many women who believed they had “no time.” But once they understood the power of movement and made their health a non-negotiable, they found a way.

💬 If you don’t make time for your wellness now, you’ll be forced to make time for illness later.

Let that sink in.

Personal story: 
For years, I juggled two full-time jobs, glued to a desk for over 12 hours a day, completely consumed by work and responsibilities. My own health took a back seat—I told myself there just wasn’t time. I neglected my body, rarely moving, stretching, or even stepping away for a breath of fresh air despite encouragement by my husband to go for walks, step away from work and practice some self care. 

Everything else seemed more important: deadlines, meetings, caring for others. But deep down, I knew I was slowly losing connection with myself—physically, mentally, and emotionally. I had poured into everyone else and left my own cup empty.

You can’t keep putting yourself last and expect to feel energized, strong, or confident. And you can’t transform your body and mind if you’re only “all in” when it’s convenient.

💪The Core 3 – Why These Types of Movement Matter

Now let’s talk about the 3 forms of movement I recommend most in a transformation journey:
Strength Training (2–4x/week)

Builds muscle, boosts metabolism, protects your bones, and helps you lose body fat the right way.

These don’t need to be 90-minute sessions. A focused 30-minute workout with dumbbells or bodyweight is enough if done consistently

Pilates (1–2x/week)

Incredible for core strength, posture, joint mobility, and mind-body connection.

Even a 15–20 minute session can realign your body and reset your nervous system

Stretching (Daily or 3–5x/week)

Keeps your muscles long, mobile, and injury-free—especially important if you sit a lot or train hard.

You can even stretch while watching Netflix or just before bed.

💡 You don’t need 2 hours a day. You need intention and consistency.

Hindsight truly is golden. If I could turn back time and have a do-over, I would have made my health a priority much sooner. 
I now see how different things could have been—how much stronger, more energized, and more at peace my mind, body, and spirit could have felt over the past 20 years. I wish I had understood then that taking care of myself wasn’t selfish—it was essential. 
I can’t change the past, but I can use that clarity to shape a better future, and help other women do the same.



📅 How to Structure Your Week – Sample Schedules for Real Women

I’ve got two structured workout routines designed specifically for busy women who are ready to take control of their health and feel stronger from the inside out. Whether you choose Option 1 or Option 2, the most important thing is that you’re taking action—and that alone is a powerful step in the right direction. These routines were created with your time, energy, and lifestyle in mind, because you don’t need hours in the gym to see progress—you just need consistency, intention, and a plan that works for you. Let’s get started!

Here’s a sample weekly breakdown you can customize:
🔹 Option 1: 3-Day Strength, 2 Pilates, Daily Stretch (Busy but Committed)Mon – 30-min strength (upper body)

Tues – 20-min Pilates

Wed – 30-min strength (lower body)

Thurs – Rest or gentle stretching

Fri – 30-min strength (full body)

Sat – 20-min Pilates + stretch

Sun – 10–15 min full-body stretching


🔹 Option 2: Super Busy Beginner Schedule, New to working out, Haven’t done training before

Mon – 20-min strength

Wed – 15-min Pilates

Fri – 20-min strength

Daily – 5–10 min stretch (morning or before bed)

Even this minimal schedule will lead to incredible transformation over 8 + weeks.

🧠 Mindset Shifts to Ditch Excuses and Stay Consistent

Let’s talk about what really stops you from moving your body—it’s not just time.
It’s mindset.

As your transformation coach, I’m here to remind you that the biggest thing standing between where you are now and where you want to be… is your mindset. Excuses are just stories we tell ourselves to stay safe, to stay comfortable—but comfort never leads to change. You can do this. You deserve to feel strong, energized, confident, and proud of the woman you’re becoming. It’s not about proving it to anyone else—it’s about showing yourself what you’re capable of when you stop holding back. So ditch the excuses. Rewrite the narrative. Say it out loud: “Yes, I CAN do this—and I’m going to prove it to myself.” Your transformation begins the moment you believe in that truth.

Here are a few powerful mindset shifts:
“I don’t have to do it all. I just have to do something.”
Perfection is the enemy of progress. 15 minutes is better than nothing. Stop waiting for perfect conditions.


“My health is a priority, not an option.”
Your workouts are appointments with yourself. Would you cancel on your boss or your doctor? Then don’t cancel on YOU.


“I am becoming the woman I want to be—with every rep, every breath, every stretch.”
Visualize your future self. The one who feels confident in her clothes, moves without pain, and wakes up energized. Show up for her.

💬 Quick Tips to Make It Happen—Even on Your Craziest Days

Let’s face it—life gets hectic. Between work, family, errands, and everything in between, it can feel like there’s just no time for you. But here’s the truth I want every woman listening to hear: you don’t need hours, you just need intention.

Here are some real-life, no-excuse tips that I personally use—and coach my clients through—on how to still move your body, fuel your mind, and stay connected to your goals, even when your schedule is bursting at the seams.

1. Commit to Just 10 Minutes
If you don’t have 45 minutes for a full workout—no problem. Set a timer for 10 minutes and do a bodyweight circuit: squats, push-ups, planks, and lunges. You’ll elevate your heart rate, engage your muscles, and mentally feel like a rockstar for showing up. You’ll be amazed at how those “just 10 minutes” can shift your energy and momentum.

2. Prep Once, Win All Week
Take one hour on Sunday to wash, chop, and prep healthy snacks and simple meals. Having grab-and-go options like boiled eggs, chopped veggies, cooked protein, and portioned-out nuts will save you from impulsive choices when you’re hungry and stressed.

3. Schedule Your Workouts Like Appointments
Literally block your workout into your calendar like you would a meeting or doctor’s appointment. That time is for you, and it’s just as important as anything else on your to-do list. Honor it.

4. Stretch While You Work or Watch TV
Working from home? Sitting at your kid’s practice? Watching Netflix at night? Use that time to stretch, foam roll, or even do some Pilates moves on the floor. Movement doesn’t have to be separate from life—it can be woven in.

5. Have a “Busy Day Plan B”
Always have a go-to backup workout for those days you oversleep, the meeting runs long, or dinner time gets chaotic. A simple 3-exercise routine or a quick walk around the block is better than nothing. Movement keeps the habit alive.

6. Stop Waiting for Perfect
There is no perfect time. Life will never slow down just for your goals. The transformation happens when you take imperfect action—consistently. Do your best today, with what you have, where you are.

7. Affirmations on the Fly
Repeat this mantra: “I don’t need to do it all—I just need to do something.” Keep sticky notes on your mirror, alarms on your phone, or mantras in your planner. A strong mindset is just as important as strong muscles.

8. Celebrate the Tiny Wins
You drank more water today? Win. You walked for 15 minutes after dinner instead of scrolling? Win. You resisted emotional eating after a stressful call? Big win. These small choices stack up—and that’s what builds real, lasting change.

So, on those days where it all feels like too much—pause, breathe, and remind yourself: “I have 10 minutes. I have a choice. I can show up for myself.Because your transformation doesn’t happen in giant leaps—it happens in those tiny moments where you decide to say yes to yourself, again and again.

Summary:
Schedule your workouts like meetings. Literally block them in your calendar.


Keep your equipment ready. Dumbbells, bands, or a mat nearby can remove barriers.


Use pockets of time wisely. A 10-min strength circuit in the morning. A stretch while dinner’s in the oven.


Stack habits. Do Pilates while listening to your favorite podcast. Stretch while watching TV.

Here’s what I want you to remember:

You are not too old. It is not too late. And you are absolutely capable of becoming the strongest, healthiest version of yourself.
But you have to stop waiting for life to slow down.

You have to stop letting excuses steal your potential.
You deserve to feel good. You deserve to be strong. You deserve to show up for yourself.

So start today—even if it’s messy, even if it’s short.
Progress begins with just one choice. And then another. And another.

I’m cheering for you, always.

If you loved this episode, share it with a friend who needs that extra push. And if you’re ready to start your own transformation, send me a DM or check out the link in the show notes.

Until next time, keep showing up—and keep growing stronger. 💪