For active women juggling careers, sports, and life, finding time to exercise isn’t just about willpower—it’s about strategy. Science shows that intentional planning, clear goals, and a supportive environment drastically improve adherence and performance outcomes. Here’s how to turn intention into action.





Make Your Schedule: The Blueprint for Success


Plan your exercise sessions like important meetings. Treat them as non-negotiable appointments.


Define your priorities: ask yourself what matters physically right now. Are you aiming for:

  • Cardiovascular health to reduce disease risk like heart attacks and strokes
  • Increased VO₂max for endurance events?
  • Improved power, speed
  • Increased jumping capacity? Be if high of far!
  • Sustained energy for multiple games or long races? Sure everyone is tired by hour 6, but you need to be less tired ;)
  • Playing actively with your kids at the end of the day?


Your current goals dictate where to focus your time and energy. Not everything needs to happen at once—be realistic and intentional about what matters now versus later.





Be Honest With Yourself: Time Management and Realistic Goal Setting

• Assess your actual available time: sacrificing sleep or recovery is counterproductive.

• Choose goals you can action now and plan others for later.

• Focused, small wins compound into long-term success.





Staying Committed: Tips to Keep Your Routine


Reminders: Set phone alerts to grab your gym clothes before work or prep your gear the night before.


Visual cues: Sticky notes on your toothbrush or bathroom mirror can serve as morning pep talks.


Gamify your routine: Use calendars and stickers to celebrate completed workouts.


Rewards: After two weeks of 80% adherence, treat yourself—a fancy sports bra, a massage, or a non-alcoholic beverage. Bonus - my guide on how to pick the right sports bra for you!





Communicate and Negotiate: Building Your Support System


Talk to the people involved in your success:

  • Arrange childcare or swap parenting duties (and make sure it's in the calendar for all to see) for evening classes.
  • Coordinate with friends or teammates for accountability.
  • Work with co-workers or admin to protect workout time during the day.




Consider Expert Guidance: Build Your Fitness Team


You don’t have to go it alone. A skilled professional can help you accelerate progress, prevent injury and remove any health obstacles that are preventing you from levelling-up!


Consider:

  • Personal trainers or kinesiologists for program design
  • Physiotherapists or osteopaths for injury prevention
  • Naturopathic doctors to address underlying fatigue, pains, recovery issues as well as performance optimization
  • Sports nutritionists for recovery and performance optimization


A multidisciplinary approach ensures you’re training efficiently and safely while supporting your long-term health and performance. But don't be afraid to mix it up. Perhaps the person you're seeing now has been great for your ankle injury but isn't the right person to design a protocol to maximize your vertical jump. It's ok, we get it as health professionals, you're going to mix and match. Do what's best for you!




Takeaway: Your Goals Deserve a Plan

The question isn’t if you’ll find time to exercise—it’s when. By scheduling intentionally, aligning with your current priorities, leveraging support systems, and considering expert guidance, you can maximize your results without burnout. Your body, performance, and long-term health will thank you.


Because if you don't do it now, you'll never get closer to being that future-self amazing version of yourself!