Getting active (even when you don’t have time) by Cathy Morton

Cathy is the owner of BUF Girls in Manly – a fun, social fitness group for women on Sydney’s Northern Beaches. Cathy is a big believer in making fitness fun, engaging and exciting – as well as something that fits in with people’s lifestyles. After spending 10 years as a TV News Producer she decided to pursue her passion for health and fitness and has never looked back. She loves helping others build a healthy attitude towards healthy living. Cathy is also a trained yoga teacher and spends most of her life in activewear. When she’s not training other people or herself she can be found in cafes drinking chai.

Instagram: @bufmanly

Small movements

It’s not about blasting 2 hour sessions occasionally that leave you broken and unable to move but more small incremental effective sessions that add up to the bigger picture. Move your body daily. It doesn’t have to be hardcore (in fact, it shouldn’t always be!) – a walk, yoga class, stretch, or swim will do the trick – just make a promise to yourself that you’ll do something every day. Exercise has a flow-on effect to the rest of your life. You feel better, eat better and feel happier.

That precious 15 minutes

Can’t find an hour in your agenda? No worries, find 15 minutes and start there. 15-20 minutes of exercise each day IS enough – especially if you really push yourself during that time.

Can’t find an hour in your agenda? No worries, find 15 minutes and start there. 15-20 minutes of exercise each day IS enough – especially if you really push yourself during that time.

Back to basics

There’s no need to rush out and buy some fancy equipment, simply go back to basics and use the surroundings where you live. There are also online programs you can do from the comfort of your own home – check out (and use the code FEELBUF to get 10% off) – or find a free workout from the net, print it out and take it down the beach with you!

Focus on what you're eating

Yep, what you put in your body really matters and you definitely can’t out train a bad diet so, if you’re serious about feeling fabulous in your fave outfit by the time that social event rolls round, then focus on what you’re eating. There really is no one size fits all approach – different people metabolise fats, proteins, carbs, alcohol, caffeine and sugar so uniquely – so just because the paleo diet works for your best gal pal doesn’t mean it’s right for you. There are some simple rules you can stick to though – Don’t calorie count, or restrict yourself too much – that just leads to inhibited serotonin production, a happy hormone that’s needed to control appetite and maintain harmony with food. Focus on eating a variety of nutritious foods, always choose fresh ingredients over packaged and processed foods, ditch refined sugar, watch your portion sizes and you’ll be amazed at the results.

Be patient

When you first start a new job, you don’t expect to get a promotion in your second week, do you? You’ve got to show your new boss just how dedicated and hard-working you are over a decent period of time before the rewards of all that work kick in and you’re bumped up to the next rung on the corporate ladder, right? So why would you expect your body to leap into gear and drop the 5kg you spent all winter collecting, when you’ve only just begun to do the right thing by it? Hmm? Be patient, be consistent, celebrate all the good things you’re doing daily and how healthy they’re making you feel, and the rewards will come.

A plan and a training buddy

Make them part of your plan. Your training activities can include them rather than being another additional task on the list for time division. Ask for their support and find a training buddy with similar goals – you’re much less likely to cancel on your early morning session if you’ve made a commitment to someone else to be there, particularly if they’re likely to send you a ‘naughty girl’ text/email if you don’t show!


Drink 2L plus of water every single day and get 6-8hrs sleep every night. Your body can’t shift fat, or regulate hormones, without these two things.

The 10-minute rule

If you are tired, relax, eat healthy and rest – without GUILT! But… also try out the 10 minute rule – If you don’t feel like working out today, make a deal with yourself to do just 10 minutes of your session… we guarantee you’ll probably want to keep going once the endorphins kick in and complete the whole thing BUT if you don’t, at least you’ll know you gave it a crack and snuck in 10 minutes of activity. Go you!

Do things that make your heart sing

At BUF Girls – this is our number one belief about exercise – do things that make your heart sing. You can run, walk, do yoga, join a gym, play football with your kids, go stand up paddling, take up surfing again – whatever activities you do they should be for YOU. Whatever the ‘latest’ fitness fad in the magazines is, know that you don’t have to enjoy it. Success comes from combining what you love to do with what you are good at. Time is precious so use it wisely!

Keep this vision alive:

The words: ‘can’t’, ‘cannot’, ‘don’t have’, ‘won’t have’, ‘did that’, ‘was like that’ and all your standard procrastinations go out the window. You can, you will, you will have, you are doing it …keep that vision alive and listening to the advice that you would give others around you.

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