healthy routine for busy seasons 🧠

🧘🏻 healthy body and mind = higher quality of work and life

its pretty simple on a high level. if you workout and eat healthy your quality of life is better. but lets break this down. now a days it is not that simple to stick to a healthy routine with crazy work hours and family priorities. we are hear to help you understand that with the right guidance you can implement every pillar of a healthy routine with whatever schedule you have. this is promised from us. give us any schedule, and we will be able to implement the following pillars into your life along with accountability so that you actually stick to it. this is our promise to you after you read.

💪🏼 First, YOU DONT HAVE TO BE AT THE GYM FOR A WHOLE HOUR!

so happy you’re reading! first off id love to invite you to get out of the paradigm that working out for hours at the gym is the only way to stay healthy. we’re here to show people that during busy seasons in life, it is better to get a good workout in 30 minutes at home (with whatever/zero equipment you have) over choosing not to move at all. our personal trainers are also here to be the people you can rely on for accountability in every part of your your health journey. we support your with sleep reminders, step count goal reminders, water intake reminders, and more. on top of this all, we want you to be nourished properly to go about your day with the best energy. we support you with weekly personalized recipes based on your goals, your body, tastes, schedule, and budget. at ayam, we will give you 5 ingredient meal prep recipes. this way you only have to cook once a week for at most 1 hour (including the clean up time). on top of this, we make you a grocery list each week with links to the products at your grocery store so that they know what products to buy. if you even dont have time to grocery shop, we make you a custom amazon fresh link cart.

😰 scared you wont be able to do it?

we have been doing this for a while now. we understand that the biggest thing that keeps people from starting is themselves, and their beliefs in their abilities. the good news is that we believe in the effectiveness in our program… the accountability is crazy. you will submit workout and meal accountability pictures in the daily check in, you will have the option to do in person workouts, and you will have an accountability contract with a loved one. we give no room for excuses. if you have been reading up to here, it is more than likely because you want us to convince you that this will work for you. you want the change. you are craving growth, and you want a routine that works against your current cycle of:

• eating out

• stiffness

• staying sedentary

• crash diets

• not sticking to anything

we want you to be able to break the cycle too. all that it takes is accepting support from professional trainers that will tailor every step of the routine to fit into your schedule. we will give you guidance on what actions to take day by day to get to your goal even during busy times. remember, different actions lead to different results.

🏰 The pillars to a healthy routine

• waking up 30 minutes earlier. this means going to bed 30 minutes earlier. you will replace night time scrolling with a morning workout.

• workout at home for 30 minutes following the workouts our trainers give you. have this be the first thing you do before turning on social media, answering texts, etc. remember, yesterday you would have been asleep during this time, so you are not expected to do anything else during these 30 minutes. you can do it.

  have one hour in your week to cook?

• breakfast: 5 ingredient overnight oats

• lunch: 5 ingredient quinoa and chicken mexican bowl

• dinner: 5 ingredient kale and salmon bowl

  dont have an hour in your week to cook?

• breakfast: greek yogurt cups, peanut butter, and fruit

• lunch: protein smoothie

• dinner: sweetgreen order (we help you order)

• Prioritizing sleep and reducing stress

• And having someone in your corner (like your Ayam trainer or dietitian) keeping you accountable.

🙋🏻‍♀️ Frequently Asked Questions

🕒 how to lower stress?

engage in regular exercise, practice mindfulness, prioritize sleep, and stick to whole nutritious foods.

🥗 how to stay healthy with no time?

stick to 30 minute workouts, 5 ingredient recipes, and have an accountability partner!

🔥 can i get in a good workout in 30 minutes?

yes! by using the right amount of rest time between exercises, doing exercises that keep your heart rate up, and doing good form you are golden.

🫶🏼 Want Your Own Plan? We Got You.

At Ayam, we pair you with a personal trainer who:

• Creates your custom fitness plan

• Works with a dietitian to plan your meals and groceries

• Keeps you accountable and empowered every step of the way

We make it easy to stay consistent — so you can stop second-guessing and finally feel at home in your body.

💪 Ready to radiate in every aspect of life regardless of your crazy schedule?

👉🏽 Join Ayam today and connect with a trainer who gets you.