You exercise regularly for months…then get derailed by a vacation, business trip, or just the general insanity of life. Sound familiar? Here’s how to stay in shape when you’re busy — it’s faster and easier than you think.

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It’s one of the most common patterns I see as a fitness and nutrition coach: People trying to get (and stay) in shape work out diligently for months — then get derailed by the holidays or a big deadline at work.

Many then “fall off the wagon” for the rest of the year.

It’s a seesaw that plays out physiologically too. Exercise regularly and you get a training effect — adaptations in the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimize health and function.

Stop exercising and your body starts adapting to that — doing nothing — so you start to lose all these benefits you worked so hard for.

That’s why we came up with this simple, do-anywhere workout. It takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) so it’s certain to be effective.

It’s also adaptable: You can shuffle exercises around or skip a few of them, come up with different ways to add resistance, or modify the total number of reps and rounds according to how much time you have and your preferences.

The important thing is to get some full-body movement each day.

In the end, use this plan when you just can’t make your regular workout happen. It’ll help you maintain muscle, keep your metabolism humming, stave off fat gain, and more.

Download the infographic for your printer or tablet and bring it with you everywhere so you never get derailed again.

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To make sure you have your stay-in-shape plan available next time life gets hectic, download the infographic and print a copy (or save it to your tablet).

And, if you’re a health or fitness coach, share the infographic with clients to offer support even in times when they can’t pull off their regular routine.

Want more solutions?

Most people already know that regular exercise and optimized nutrition are key to fitness and health. They just need smart solutions for making all of that happen — even when the other big priorities in their lives come knocking.

Precision Nutrition Coaching clients get one-on-one help figuring out how to fit big health goals into their busy daily routines. (We’ll be launching our next nutrition coaching program soon; to get a jump on it, check out this FREE starter kit for men and women.)

And the Precision Nutrition Certification teaches health and fitness professionals how to coach their own clients through the same challenges and get in the best shape of their lives.

Source: How to stay in shape when you’re busy. [Infographic] : Precision Nutrition