I've been tutoring elementary and middle schoolers for over three years here in Los Angeles. "I don't have time" is an excuse I don't hear in my sessions. These kids, for the most part, know how to prioritize. They get home and begin their homework, read their textbooks, make progress on their long-term projects. They know they can't put television and video games before their schoolwork. They have it down to a science.
And don't assume that they've got it easy because they've got parents looking out for them, cooking them dinner while they work and read and study. These kids have it tougher than any of us. Aside from a full day at school, they've got 2-3 hours of homework, more standardized testing than ever, and a half-dozen extracurricular activities to boost their private school, high school and college resumes. They literally don't have time for "I don't have time."
The trouble is, adults don't get a recess or a gym class. It's our obligation to cook right, eat right and get our 30 minutes (at least) of daily exercise.
I can't cook dinner at night because I don't have time. I have too much other stuff going on. Assuming watching The Bachelor is not the "other stuff" you've got going on, how about enlisting your family to assist with the cooking? It's never to soon to get kids to help out in the kitchen. Or ... take some time over the weekend to cook some larger dishes that can be consumed throughout the week.
I can't get to the gym because I need to be at work early and I'm too tired when I get home. If waking up earlier isn't an option for you (we work out at 7am on weekdays so we can still begin the day at an early hour and get to work on-time), how about exercising at home? You don't need any special equipment or training. All you really need is a 4' x 4' space and a little creativity.
Burpees: my favorite body weight exercise
Check out these exercises: lunges (forward and reverse); burpees (above); prisoner squats; sit-ups; push-ups; mountain climbers; and planks. Have a stable table or bench? How about step-ups or dips? How about incline and decline push-ups? Have you thought about going for a jog in the morning? Basically, if you don't have time to go to the gym in the morning -- don't go. But don't use that as an excuse.
There is nothing wrong with body weight exercises. Feel free to add weights as you become comfortable with the exercises. As long as you're working at a pace that gets you sweating and your heart pumping, you'll know you're getting a good workout. Making this a routine is not easy, but it is within your control.
SOME ADDITIONAL LINKS
No Excuses - Lose Fat Without the Gym (via LVPF.net)
The 20-Minute Hotel Room Workout (via NerdFitness)
Look, time is more precious than anything these days -- and that includes your time on this earth. MAKE TIME for exercise.
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