“Everyone Has Three Hours Per Week” – Kinesiotherapy Expert Shares Her Fitness Perspective

Natalija Karanovic throwing the tire

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If you’ve ever felt like there just aren’t enough hours in the day to fit in a workout, you’re not alone. Many people find themselves in the same situation. But what if I told you that lack of time is not actually the problem?

Today, we’ll be talking with one of our experts, Natalija Karanovic, who believes that carving out just a little bit of time from our busy schedules can make a huge difference in our health and well-being. Stay tuned to hear more of her professional tips!

Natalija Karanovic exercises with TRX
Natalija Karanovic exercises with TRX

How to combine working out with a busy schedule

“I believe everyone can set aside 3 hours a week for themselves, the rest are just excuses”, says Natalija.

It’s all about your organization. With a little planning and flexibility, you can easily start working out on a regular basis. Here’s what you can do:

  • Prioritize your workouts. Schedule them in your calendar and treat them as non-negotiable, just like you would a business meeting.
  • Be efficient with your time. Opt for high-intensity interval training (HIIT) which can deliver significant benefits in a short amount of time. Even 20 minutes can be effective.
  • Incorporate activity into your daily routine. Consider biking or walking to work, taking the stairs instead of the elevator, or doing a quick workout during your lunch break. These small changes can add up.
  • Wake up earlier. Getting up just 30 minutes earlier a few times a week can provide you with enough time to get a workout in before the day begins.
  • Use the weekend. If weekdays are too cramped, schedule longer workout sessions on the weekends. This can balance out a less active weekday schedule.
  • Try micro workouts. Spread your activity throughout the day. This could be doing push-ups during a break or squats while waiting for your coffee to brew.
  • Stay prepared. Keep workout clothes and a pair of sneakers in your car or office. Being prepared removes barriers and excuses.

The results? Confidence boost!

The thing is, people always feel good after doing something useful and the same goes for working out – you know you’ve done something good for your health.

“After some time, you’ll start noticing changes on your body and you’ll feel better in your own skin and that will result in bigger self-confidence”, adds Natalija.

We can all agree that regular physical activity not only strengthens the body but also empowers the mind.

Women in fitness – what are their goals?

Natalija points out that her female clients usually want to lose a few pounds and tone their bodies. In most cases, they want to get the hourglass figure – a smaller waist and bigger hips. The way to achieve it? Caloric deficit! There’s no secret weapon that will save you the time and effort. You have to put in the work!

On the other hand, genetics is a very important factor in the whole process. Regardless of the weight you lose, you cannot change your bones.

“It’s important that individuals are realistic about themselves and their goals from the very beginning. Someone who hasn’t been working out for years and has had a bad diet cannot achieve her goals for a couple of months. That’s why I always talk to my clients about their goals before we start working together, to see whether they are achievable. It’s a 50-50% deal – my job is to make them do a good training session in the gym, while their job is to take care of their lifestyle in general“, added Natalija.

How to tone your gluteus

According to Natalija, the most effective exercises for gluteus toning are hip thrust, romanian deadlift, and squats. She adds that there are many variations of these exercises so you can experiment by changing the tempo or the equipment you’re using.

Common misconceptions about women in fitness

While talking with Natalija, she mentioned that there are many myths about women in fitness. She adds that her favorite one is the division of exercises into exercises for women and exercises for men – It’s complete nonsense says she.

After training routine

Natalija recommends going to a sauna or going for a walk after training. In fact, she does it herself after her workouts on weekends. But one thing that she states as a must after a training session is a quality meal!

For more on what constitutes a quality meal, check out our article with nutritionist Tijana Mladenovic here.

Are supplements necessary for progress?

“Supplements are just an addition to your diet”, says Natalija.

And we couldn’t agree more.

She further explains that if your diet is complete, there’s actually no need to take supplements. However, it would be best to check whether you have some kind of deficiency before you start using any kind of supplementation.

Wrapping It Up

So let’s take Natalija’s advice to heart and make those three hours count each week, proving to ourselves that when it comes to fitness, we are all capable of creating the time and making the change.

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