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Workout tips for people with little to no time



A small group of busy young workers around a meeting table in the office
Access to gym equipment is not mandatory and even from home you can get your daily workout successfully done

When we think about getting in shape and reaching our fitness goals, we often think about long workouts and a big time commitment.

But it doesn’t have to be this way! As a personal trainer and someone who has been involved in the fitness industry for almost 10 years, I have coached my fair share of extremely busy people who have limited time  but still managed to reach their goals.

Even in terms of my own fitness goals, it’s much the same story. I am a lawyer as well and gone are the days of being a teenager with a few spare hours to kill every day. What I’ve learned over the years is that if you’re time efficient and you focus on the right things, reaching your fitness goals doesn’t have to be incredibly time-consuming.

Over the years, I’ve come up with some tips and tricks that have worked well for busy clients as well as for myself. Here are 11 ways that you can workout when you have little time available.

1. Workout early in the morning

Why not try waking up one hour earlier and exercising first thing in the morning?

As someone who has worked out at every hour of the day at some stage over the last 10 years, I’ve found that early in the morning works best for me.

The main reason why I love getting my workout ticked off early in the morning is because there tends to be significantly less distractions compared to later on in the day.

I understand that everybody lives a different lifestyle and has different responsibilities, but a common theme that I’ve observed over the years is that it’s pretty rare for something unexpected to pop up that disrupts a 7 AM workout! Now contrast this to working out later in the day! As the day wears on, there tends to be a lot more things vying for your attention!

2. There’s always time if you make it a priority

I understand that not everybody will have the time to workout for 2 hours everyday!

But seeing results and reaching your fitness goals does not need to involve this level of time commitment!

The average person living in the Western world doesn’t exercise consistently and eats too much highly processed food.

It’s the relative change that matters! Making the change from this unhealthy lifestyle to 2 or 3 workouts per week, combined with eating more whole foods is all that the average person needs to do to see great results. It might not be enough to step on a bodybuilding stage, but it will be plenty if you’re an average person looking to tone up or slim down.

Turning your current lifestyle upside is unnecessary and it won’t even be sustainable in the vast majority of cases and will lead to burn-out.

The net point is that the time commitment isn’t that big in the context of a 168 hour week. And if improving your health and fitness is important to you, and you put it high up on your priority list, you’ll find the small bit of time needed to get done!

3. Become more time-efficient

For busy people, the answer is often becoming more time efficient with the time that you already have.

Related to the last point, a lot of people waste time sweating over the small details that don’t really matter! You need to find out what the important variables are for reaching your fitness goals and then become excellent at executing them on a daily basis.

In the fitness industry, there’s so many myths and so much fluff that just complicates things and takes your focus away from what actually matters! There’s only so many hours in the day and so many variables that you can focus on. So you want to make sure that you are focusing on the variables that will give you the best return on investment.

For example, if your goal is weight loss, then on a daily basis you need to focus on being in a calorie deficit, exercising a few times per week, eating a high protein diet and getting plenty of sleep.

Forget about the latest fad diet that you see flashing on your phone promising to give you a six-pack in two weeks! It’s not going to happen and in a few weeks from now you will be back at square one again.

4. What days should you workout on?

Most people are at their busiest during the week and take it easier on the weekend.

If this applies to you and you currently do all of your workouts during the week, then why not move some of your workouts to the weekend when you’ve more free time?

It’s a lot easier to find the time to workout on a chilled Sunday, then it is on a busy Monday when it’s deadline after deadline!

5. Find yourself a sweat buddy

Why not kill two birds with one stone?

Think about the important people in your life that you spend quality time with on a weekly basis.

Instead of taking a few hours out of your day to meet them every week and then another few hours to do your workouts, why not combine the two? Why not move your socialising to the gym floor and workout with them?

If you know that you’ll be going to the gym yourself regardless, this will allow you to double-up on your time and save a few hours every week.

Most people have at least a few friends that go to the gym. And even if you can’t think of anybody, you probably have at least one friend who is looking to get started with going to the gym. And who knows, you might just give them the push that they need to also start living a healthier and fitter life too!

6. Workout at home

Very often, one of the biggest time drains for people that prevents them from having the time to workout is the commute and the transition time coming and going from the gym.

For example, if you live 15 minutes away from your gym, then that’s 30 minutes gone on travel every time you go to the gym.

One thing that we’ve learned in recent years due to world events is that home-gyms can be a viable alternative to public gyms for people looking to save time. This is even more true for people who work remotely.

The home gym and equipment that you’ll need to make it a viable alternative is naturally going to vary depending on your goals. For example, a powerlifter is obviously going to need access to more weights than someone who is simply looking to just “tone up” or lose a few pounds.

You definitely don’t need to break the bank and shell out thousands on unnecessary gym equipment. But on the other hand, if you have serious fitness goals, then you don’t want to sell yourself short on the equipment front.

Due to financial and space constraints, most people won’t be able to kit out a home gym that’s as well equipped as a public gym. That’s alright! An entire gym floor worth of equipment isn’t necessary for 99.9% of the general population!

Furthermore, it’s about making a trade off. You might not have access to as much equipment in your home gym, but saving 30 minutes each time you workout will often be worth it for busy people.

7. Go to the gym at quiet times

Working out at quiet times is a great way to get in and out of the gym much faster. This is because there is a lot less waiting around for machines and equipment.

From personal experience, I’ve found that early in the morning tends to be the quietest time and this is another reason why I love waking up and heading straight to the gym.

8. Have a plan and a program!

Go into the gym with a solid plan and program that sets out what you’re going to be doing once you arrive. Going into the gym and flirting around with different equipment without a plan can waste a lot of time!

That being said, while having a plan is important, it’s also important that busy people don’t become too fixated on their plan either. For example, if a piece of gym equipment that’s down on your plan is taken and being used then learning to improvise and do a different exercise that works the same muscles can be a great time-saver. That way you’re not waiting around 5 or 10 minutes for the other gym user to finish up.

I highly recommend that you come up with an exercise library that allows you to improvise to save time as needed.

Another option is to ask the other gym-user to “work-in”. This is where you do your rests while they rest and vice versa.

In terms of your plan, another great tip to save time is to focus on compound exercises and supersets if you lift weights.

Having a plan and program also acts as a strong accountability mechanism, rather than going to the gym and winging it every time. In order to make progress, you need to apply progressive overload so that your body has a reason to grow back stronger during the muscle recovery process.

9. Exercise at lunch time

Why not get a quick workout done during your lunch break? If you have a 1 hour lunch break, then you’ll easily have time for a 30 minute workout, a shower, and time to get something to eat.

Alternatively, you could go for a long walk during your lunch break – exercise doesn’t have to always involve something more intense like lacing up your running shoes or stepping out onto the gym floor.

You might also find that getting in some exercise also helps with your energy levels during the second half of your day and helps to avoid the dreaded midday slump. This is especially true if you spend large parts of your day inactive and seated at a desk.

10. Fully commit

Modern life is very busy for a lot of people. As discussed, unexpected things are going to pop up that interfere with your workout plans, even if you’ve made it a priority.

Sometimes to get your workout done, you’re going to need to go above and beyond the call of duty. For example, you had a 6pm workout planned out, but you got held up at work and now it’s 8:30pm.

If your day had gone according to plan, you would have had your workout done by this stage and you would be at home watching TV .

In this situation, some people will still head to the gym for a later workout and other people will skip it and head straight home. A lot of people will play the “I don’t have time to workout” card. Without trying to sound judgmental, you do still have time to workout, just not at the time you intended.

I’m not saying that there’s anything wrong with this! You’re free to spend your time as you please. Relaxation is an important part of your health and well-being too. And truth be told, skipping the odd workout here and there won’t make or break your fitness goals.

I’m not here to tell you that working out is more important than relaxing and watching TV. That being said, if you’re trying to leave no stone unturned and get the best results possible, then you can’t afford to be skipping your workouts too often!

As a Personal Trainer, the clients that get the best results are those that fully commit to nailing the day-to-day process and will literally have to “break a leg” to skip a workout!

11. Multitask

If there’s a TV show you like to watch, why not put your phone on the stand on the treadmill and watch it while walking or jogging?

If there’s a podcast that you’re listening to, why not pop in your earphones and listen to it while lifting weights or while out walking?

If you have 5 minutes spare while waiting for the wash to finish or while waiting for your food to finish cooking, why not go for a quick walk around the block?

Simple multitasking is a great way to fit more exercise into your lifestyle without any extra time commitment.

These are all things that I do every day and in total it saves roughly a good hour worth of time rather than doing everything separately.

Overall, being busy is often a symptom of the modern lifestyle that we live. While this makes finding the time to exercise harder, it’ll rarely make it impossible provided you are willing. Regular exercise has so many physical and mental benefits that make it is too important to ignore.

I am a graduate lawyer with a passion for health & fitness. Whilst studying law at University College Dublin, I also qualified as a Personal Trainer and have worked with clients in Ireland and across the world via online coaching.


New iPhone photography exhibition opens in Paris



A shot of some of the work being displayed at the iPhone 15 photo exhibition in Paris
The two-day event held at the Salon Corderie features work from five photographers, all shot on iPhone

“I Remember You,” a two-day photography exhibition, has opened today in Paris highlighting original work shot on iPhone 15 Pro Max.

The collective work of photographers Malin Fezehai, Karl Hab, Vivien Liu, Mika Ninagawa, and Stefan Ruiz incorporates people, places, and things that move them, exploring memories and the power of photography to preserve them.

“‘I Remember You’ brings together five photographers who share their deeply personal conceptions of memory, connection, and nostalgia,” explains Isolde Brielmaier, Ph.D., the exhibition’s curatorial advisor. “It is a moving glimpse of life, preserved in time.”

In celebration of the opening, each artist spoke about how iPhone has contributed to their creative process and what they hope people will remember from their featured work.

Malin Fezehai is an Eritrean/Swedish photographer, filmmaker, and visual reporter currently living in New York. She has worked in over 40 countries in the Middle East, Africa, Asia, and America. Fezehai is a National Geographic explorer, and in 2023, she became a Climate Pledge grantee. She is working on a project about adaptation to living on water. Her career started in her native Sweden, where she studied photography before attending the International Center of Photography in New York. Her work focuses on communities of displacement and dislocation around the world. She was commissioned by the United Nations Development Programme to photograph survivors of violent extremism across sub-Saharan Africa and published a book titled Survivors. She has received a 2015 World Press Photo Award and the Wallis Annenberg Prize, and was named one of the “30 Emerging Photographers to Watch” in 2015 by Photo District News. Her image depicting a wedding of Eritrean refugees in Israel was the first iPhone photo ever to receive a World Press Photo Award.

“The integration of the iPhone into my photography workflow marked a significant shift in how I perceive and capture the world around me — feeling more inclined to capture life as it happens — the fleeting, candid moments that often define the human experience,” Fezehai says. “Its ease of use and ability to capture high-quality images effortlessly enables me to explore and document the ordinary in extraordinary ways. That sentiment is embodied in the work I created for the show.”

“I Remember You” will be on display at the Salon Corderie in Le Marais in Paris on Friday, November 10, and Saturday, November 11, from 11 am to 7 pm.

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9 Christmas Markets to visit in the UK in 2023



A Christmas market in Bath, UK
UK Christmas market are also an opportunity to discover new destinations this winter.

It is Christmas market season in the UK.

From late November through December, towns and cities across the UK are coming alive with festivities and a variety of local markets offering handcrafted gifts from local artisans showcasing their talents to international vendors offering goods from around the world.

Beyond the shopping experience in the market stalls, twinkling lights, live entertainment, and mulled wine, UK Christmas market are also an opportunity to discover new destinations this winter.

Euronewsweek has selected nine of the country’s best Christmas markets, ideal for a family day trip or a romantic night out.

Here are our Christmas Markets to visit in the UK in 2023.

Birmingham Christmas Market 2023

A firm favourite on the city’s Yuletide calendar, Birmingham Frankfurt Christmas Market  is the largest German Christmas market outside of Germany or Austria. Expect a fine range of traditional gifts and products on its 180 stalls and get into the  festive spirit while indulging in schnitzels, bratwursts, crepes, glühwein and weissbeer. Another huge draw is its bandstand location in Victoria Square and the programme of live music and carol singers that bring party vibes to your festive shopping. 

When? 3 November to 23 December 2023 

While you’re here
Check out outdoor skating at Ice Rink Birmingham, the Big Wheel Experience, or head to Wightwick in Wolverhampton to experience a traditional Victorian Christmas. 

Hyde Park Winter Wonderland 2023

Hyde Park, London

Transforming London’s most famous park, Winter Wonderland is the biggest Christmas attraction in the capital. Home to the world’s tallest transportable Ferris wheel and the UK’s largest open air ice rink, thrilling fairground rides and numerous bars and food stalls, you’ll need at least a day to enjoy all the attractions here. Don’t miss jaw-dropping circus acts at Cirque Berserk and creative ice sculpting workshops, and browse over 100 wooden chalets for unique gifts, festive decorations and culinary delights.

When? November 2023 to January 2024

While you’re here
Wander further afield and take photos of the festive window displays at Hamleys, Selfridge’s and Harrods, and the capital’s festive lights along Regent Street and Oxford Street.

Southbank Winter Festival 2023

Southbank Centre, London

The popular Winter Festival returns to London’s Southbank Centre this autumn, a festive favourite that sits alongside an eclectic programme of festive shows and events along the banks of the River Thames. All along the South Bank you’ll find twinkling wooden cabins selling Christmas gifts, from the quirky to the traditional. Make sure you get a selfie by the towering Christmas tree before you leave.

When? 28 October 2023 to 7 January 2024

While you’re here
Enjoy a live classical music concert Christmas in Tinseltown, featuring tunes from your favourite Christmas films played by the London Philharmonic Orchestra and presented by film reviewer Mark Kermode on 14 December.  

Winchester Christmas Market 2023

Winchester Cathedral

With its unique location on the grounds of a celebrated English icon, Winchester Cathedral’s Christmas Market is widely regarded as one of Europe’s best. More than 100 chalets are home to hand-picked exhibitors offering exclusive gifts that visitors won’t find on the high street – from hand-crafted decorations and festive treats to craft beer and mulled wine.

When? 17 November to – 21 December 2023

While you’re here
Head inside the 1.000 year-old Cathedral to hear a range of seasonal services taking place, from Advent evensongs to carol services, featuring the acclaimed choir. 

York Christmas Market 2023

Parliament Street, York

Soak up medieval charm at York’s award-winning Christmas fair. Alpine-style chalets take pride of place on Parliament Street, offering an array of festive decorations, foodie treats and traditional Christmas gifts. For local Yorkshire produce, head for the Make in Yorkshire Yuletide Village, and for all the fun of the fair, slide down the Victorian-style helter-skelter at Kings Square. After all that excitement, you’ll need a tipple or two, so stop by the rustic barn in St Sampson’s Square for a glass of mulled wine and a cup of hot roasted chestnuts.

When? 18 November to 23 December 2023

While you’re here

Lace up your walking boots for a 90-minute daily Festive Guided Walking Tour, which explores the history, tales and traditions of 2,000 years of festive tradition including Winter Solstice, Saturnalia, Yule and of course, our modern idea of Christmas.

Rochester Christmas Market 2023

Rochester, Kent

This Medway market attracts more than 130,000 visitors a year. Found in Rochester’s Castle Gardens, browse a range of chalet-style stalls selling everything from Fairtrade clothing to dog toys and homemade jams. Head over to the Bavarian food village for a bratwurst before letting loose on some good old-fashioned fairground rides. The market also coincides with the Dickensian Christmas Festival (2 to 3 December 2023), where you can immerse yourself in Victoriana, meet costumed characters and listen to open-air carolling.

When? 25 November to 10 December 2023

While you’re here
Grab your 19th-century ball gown and attend the Mistletoe Ball, part of the Dickensian Christmas Festival. 

Bath Christmas Market 2023

Bath Christmas Market sees more than 160 pop-up chalets set up on pretty Georgian streets and around its prized Abbey. Browse stalls selling food, decorations, homeware, jewellery and everything in between from local artisans and craftsmen in the South West and further afield. With new stalls to explore alongside the perennial favourites, you can indulge in a cup of mulled wine and a warm festive snack to keep those winter chills at bay.

When? 23 November to 10 December 2023

While you’re here
Check out Bath on Ice, which along with its ice rink, is home to Glow Golf, a mini golf course decked out with fairy lights. Glow-in-the-dark golf balls will also help you get a hole-in-one after dark.

Norwich Christmas Markets 2023

Norwich doesn’t have just one Christmas market; it has several! With festive events taking place from November, there are plenty of reasons to visit up until the big day itself. The largest, Festive Fair at The Forum, spills onto the pedestrianised amphitheatre opposite Norwich’s biggest medieval church. Browse stalls selling handmade East Anglian crafts, art, food and drink to the soundtrack of live Christmas music, and don’t miss the delicious street food.

When? 23 to 26 November 2023

While you’re here
Stop for a cup of warming Gluhwein at Sir Toby’s Beers on Norwich Market (Norwich’s smallest bar), The Nutcracker-themed afternoon tea at The Assembly House and the magical illuminations on Norwich Castle.

Stratford-upon-Avon Victorian Christmas Market 2023

Stratford-upon-Avon, Warwickshire

Step back in time at this award-winning Victorian Christmas Market spreading traditional festive cheer with shopping, street food and free entertainment. Around 300 stalls, complete with Victorian outfit-clad vendors, will be selling a wide range of gifts and seasonal products, and over on Wood Street, there’ll be a traditional funfair to keep the little ones entertained, including an original Victorian-era carousel.

When? 7 to 10 December 2023

While you’re here
Experience traditional winter blooms and ‘Wassailing’ (traditional folk singing) at Christmas at Shakespeare’s birthplace.

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Almost 300 London renters face no-fault evictions each week



A family at home
A third of all no-fault evictions in England in recent years have been in London, up 70 per cent in the last year | Photo: Jimmy Dean

Mayor of London, Sadiq Khan, has warned that the Government’s delay in banning Section 21 ‘no-fault’ evictions has already taken a devastating toll on many Londoners, and that thousands more are at risk of becoming homeless if the Bill is delayed further into next year.  

New City Hall analysis reveals that 290 London renters a week have faced no-fault evictions since the Government’s pledge to strip landlords of the power to evict tenants without reason four years ago (also known as a ‘Section 21’ evictions given their legal basis in the 1988 Housing Act).  

Under current legislation, landlords in England can issue a Section 21 notice if they want to take possession of their property from its current tenants. Landlords do not have to give a reason for the eviction and only have to give two months’ notice.  

Ministers promised to scrap this method of evictions back in 2019 to give renters more security, and this year the Levelling Up Secretary, Michael Gove, introduced the long-awaited Renters Reform Bill to Parliament which, if passed, would ban no-fault evictions for good.   

However, this four-year delay has had a detrimental impact on London renters, where the use of no-fault evictions is particularly high. City Hall analysis shows that since 2019, a third of all no-fault evictions in England took place in the capital, up 70 per cent in the last year. This analysis is based on the number of Section 21 notices that have been followed up with a possession claim. The true scale of the problem could be far worse as not all Section 21 notices will necessarily reach this stage [1]. A further delay of six months to the passing of the Bill into law would mean 15,000 more Londoners risk facing no-fault eviction.  

With homelessness in the capital already on the rise, Sadiq is urging Ministers urgently to strengthen and pass the Renters Reform Bill to prevent more London renters from being kicked out of their homes without good reason. In particular, he is calling on the Government to close any loopholes that would still enable landlords to unfairly evict tenants once Section 21 is removed. Sadiq is also calling on the Government to extend the notice period when tenants are evicted for no fault of their own – such as where the landlord wishes to move into the property – from two months to four, to allow renters sufficient time to seek advice and plan for an unexpected move, and to prevent homelessness. 

“This new analysis is deeply concerning. For too long, landlords have been able to take advantage of exploitative no-fault evictions, which leave renters vulnerable, simply because the Government refuses to act. It is inexcusable that four years after the Government vowed to ban no-fault evictions, so little progress has been made. Ministers must act swiftly to strengthen and pass the Renters Reform Bill to ensure that renters get the legal protections they desperately need and deserve”, says Sadiq Khan.  

Today (Monday 23rd October), is the second reading of the Renters (Reform) Bill. Khan has also called on the Government to urgently introduce a two-year rent freeze to ease the burden of the cost-of-living crisis, saving London renters on average £3,374 over two years, and to deliver the £4.9bn a year that’s needed to build more genuinely affordable homes across the capital.  

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