We know how hard it is to find time for a workout with a busy schedule, so we turned to the experts for advice. University of Florida coaches,
Mary Wise, Gregg Troy, Todd Morgan and Jenny Gladding, share their insight about how they make a workout work with a busy lifestyle.
Answers provided by:
Mary Wise, Volleyball
Todd Morgan, Track and Cross Country Assistant Coach
Jenny Gladding, Softball Assistant Coach
Gregg Troy, Swimming
How do you maintain a steady workout schedule with such a busy coaching career?
Mary Wise: I make the workout a part of a daily routine.
Todd Morgan: I try to stick to a set schedule during the workweek, in terms of establishing a common time to workout. On the road, I always try to get it done before anything I need to do with the team.
Jenny Gladding: It’s hard, but I try to make the most of my time at softball practice. Being a pitcher in college has afforded me the trait to be a great batting practice pitcher for our student-athletes, which is a great daily workout.
Gregg Troy: You have to be aware when you have a free moment, and take advantage of it to get a workout in. The workout schedule I maintain is not as regular as I would like, but you have to do what you can with a busy schedule.
What does your routine workout consist of? Do you tailor it when you are traveling on the road? If so, how?
Mary Wise: 25 – 35 minutes of running per day
Todd Morgan: I always get in a 45 to 65-minute run. Then, four to five times a week I will go through a core/push-up routine. A few times week I may alter my run into a harder session within the 45-60 minutes (i.e. – Fartlek, hill repeats, intervals).
Jenny Gladding: A normal routine workout for me is throwing hundreds of pitches each day anywhere from a half-hour to two hours. On the road, the routine stays the same, but may vary in time as we prepare for games.
Gregg Troy: I run three to four days a week and lift weight twice a week. Stadiums are a great workout too. When I’m on the road I usually try to get into gym at the hotel for at least 20 minutes if there is one available, and do some aerobic activity.
For someone who is not able to always make it to the gym, do you have tips for at-home workouts?
Mary Wise: I am able to get a work out in much easier by running from home and not having to drive to the gym.
Todd Morgan: You can do a tremendous amount of strengthening exercises with just your body weight. One of my favorite books is Never Gymless, by Ross Enamait. It has endless tips for home-based workouts that don’t require gym equipment.
Jenny Gladding: Even doing something small, like going for a walk or doing some stomach crunches while watching your favorite show on TV can help keep you fit.
Gregg Troy: If you can’t make it to the gym, running or walking is always good for your body. Any sort of aerobic activity that elevates your heart rate to 140, and if you continue that for 20 minutes or longer, you’re doing well for an at-home work out. Think of it as a workout in 20 minute bouts – that’s what I try to do – it keeps your heart rate up and your body moving.
Our busy readers are curious about how to get the best results in the short amount of free time that they have. What exercise(s) do you believe gives the most effective work out in the shortest amount of time?
Mary Wise: Our strength coach would tell you body weight workouts are best and all core strengthening is a plus. For that reason, I will do push-ups and sit-ups daily.
Todd Morgan: Running. I know, I am biased, but seriously, it gives you the most “bang-for-your-buck” in terms of investment versus return.
Jenny Gladding: I would recommend taking a short class, like Zumba, or something fun that gets your heart rate up and is a full body workout. Workout classes only take little time, are fun, a great workout and will give you the best results in the shortest amount of time.
Gregg Troy: In all honesty, the most effective workout in a short amount of time is walking stadiums. It never gets easy no matter how many times your do it, and it elevates your heart rate quickly. The impact of running can be too much on your body.
Obviously your team exercises and conditions together during the sports season. What is your opinion about the benefits of working out in a group?
Mary Wise: There is much to be gained by our team conditioning together, but most important, is that our team trains under the direction of Head Strength and Conditioning Coach, Matt DeLancey. Each work out is specifically designed for that individual player based on her position and her needs.
Todd Morgan: I think having a partner is a great idea. Let’s face it, some days you don’t want to get out the door and work out. But knowing that someone is counting on you being there can be that extra little needed push.
Jenny Gladding: Working out as a group has many benefits, but the biggest benefit would be having others there to push you. It’s not always easy to push yourself on a daily basis and it’s great to have someone that can be there to make you work a little harder.
Gregg Troy: I think you have the opportunity to do much better in a group. Working out alone can be nice, however, a group helps to motivate you. If you’re having a bad day, the group will help push you to keep going. Choose wisely though, because an unmotivated group can have a negative impact on your motivation.
Do you have a ‘cheat’ day that you give yourself a break from exercise and strict diet? What does your ‘cheat’ consist of?
Mary Wise: I try to run every day knowing there will eventually be a day due to team travel or recruiting where it’s not possible.
Todd Morgan: I don’t run in the rain anymore, that’s my “cheat” day. I hated doing it when I was training as a student-athlete and professional, so now I just stay inside.
Jenny Gladding: My cheat day is usually Monday. We typically play games all weekend, so Monday is our “off day” from practice and softball.
Gregg Troy: For all of the exercise that you do, recovery is just as important. If my schedule is simply too busy, instead of stressing out, I write it off as my recovery day. I also listen to my body and if it’s telling me that I’m too tired, I take a day off. Don’t feel guilty if you need that day away.
Are there any other tips or advice that you’d like to share about staying fit?
Mary Wise: What has worked best for me is to make workouts part of your daily routine – much like eating breakfast.
Todd Morgan: Set fitness goals for yourself, whether they are short term or long term. For me, I plan to run 40-miles a week, even if that makes for a long Sunday. Running a road race or marathon are good long-term goals also.
Jenny Gladding: Try to do something small for yourself every day, even if it’s just talking a walk around the block.
Gregg Troy: Although I don’t do it myself because I’m around it all the time, swimming is possibly one of the best workouts that you can get. It works the entire body at once, and increases flexibility and endurance. It does things that not only help your body, but are really great life skills in the grand scheme of things.
