Making Time For What Matters Part 2

Last week Clint Cox shared with us three great ways to make time for what matters so our bodies and minds can be in the best shape possible. This week he finishes with three more ways to maximize our time and efforts.

4. Kettlebell Quickies

Maximum Efficiency, Minimum Time If you’re looking for the most efficient tool for strength and conditioning, kettlebells are the answer. A kettlebell workout can engage multiple muscle groups, boost cardiovascular fitness, and build core strength—all within a short session. The best part is that kettlebells are incredibly scalable; you can adjust both the intensity and duration to fit your schedule and fitness level. A simple 5-10 minute session of kettlebell swings, snatches, or cleans can provide a full-body workout that rivals longer, more traditional gym sessions. However, it’s essential to learn proper form before diving into kettlebell training to prevent injury. Many people hurt themselves by rushing into it without instruction, so it’s worth seeking guidance from a qualified trainer. Once you’ve mastered the basics, a single kettlebell can become your go-to for quick, effective workouts.

5. The Social Media Squat Challenge

Still think you don’t have time to work out? Let’s put that to the test with a simple challenge: Every time you open a social media app, perform 5 bodyweight squats. This challenge works on two levels:

1. It reveals how much time you may be wasting on social media. According to recent data, the average person spends over two hours a day scrolling through social feeds.

2. It shows how little time exercise actually takes. By integrating small bouts of movement into your daily routine, you’ll quickly realize that it doesn’t require hours at the gym to make a difference.

The cumulative effect of doing 5 squats every time you open a time-wasting app on your phone could easily result in 50 or more squats a day, without any formal workout session. It’s a small, consistent habit that can yield impressive results over time.

 6. Consistency Over Perfection

At the end of the day, the key to long-term success in fitness—like anything in life—is consistency, not perfection. If you’re pressed for time, the worst thing you can do is nothing. Instead of feeling overwhelmed by the idea of carving out an hour for exercise, start with small, manageable efforts. Five minutes here, ten minutes there—it all adds up. The biggest obstacle is often not time itself, but the mindset that exercise needs to be an all-or-nothing approach. Reframing fitness as something you can do in brief moments throughout your day makes it much more achievable. These small, consistent steps can lead to big changes over time—both in your physical health and your mental well-being. Remember, movement is medicine. It doesn’t need to be perfect; it just needs to happen. Start small, build consistency, and you’ll discover that even with a busy schedule, there’s always time to take care of yourself.

About the Author

Clint Cox is the owner and strength & conditioning coach at Penance Gym. A native son of Fayette County, raised on a family farm and active in athletics throughout his youth, Clint developed a deep connection to physically demanding activities early on. His passion for health and fitness led him to begin his professional training career in 2010, and in 2013, he founded Penance Gym. Originally focused on supporting athletes, Clint soon recognized a greater need for strength and fitness training among adults, prompting a shift in the gym’s mission. Clint believes in a simple, sustainable approach to fitness, emphasizing strength, stability, and exercises that enhance everyday life. He has developed a particular expertise in rehabilitating lower back issues, helping clients eliminate pain and rebuild functional strength. When he’s not coaching, Clint enjoys life on his homestead, where he cares for longhorn cattle, pigs, turkeys, and chickens. He spends his free time enjoying outdoor activities with his family, from camping and kayaking to playing sports—living an active life that reflects his passion for health.