“I Don’t Have the Time”: How One Client Went from Desk-Bound to Disciplined

When I first met Brian ( we are calling him that for our purposes as he prefers to keep his name private), he walked into my studio with the familiar look of hesitation , part curiosity, part resistance. Before I could even ask about his goals, he beat me to it with what I’ve heard countless times:

“Look, I’m just going to be honest. I don’t have time for this.”

He wasn’t rude. Just realistic , or at least that’s what he thought.

Brian had a demanding 9-to-5 office job that, in reality, was more like 8-to-7. He worked in tech, managed a team of fifteen, and spent his days in back-to-back Zoom meetings. He rarely took lunch breaks and often skipped breakfast. His Fitbit showed less than 3,000 steps a day. His back ached constantly. He couldn’t remember the last time he broke a sweat for something other than stress.

“I sit too much, I know. But I can’t change that , it’s my job. I’m not one of those fitness guys with all day to work out.”

And he was right , he wasn’t. But he also wasn’t stuck.

The Truth Behind the Excuses

I want to pause and speak to anyone reading this who’s ever said something similar.

If you’ve told yourself:

• “I don’t have time.”

• “I’m too tired after work.”

• “I sit all day, and by the time I get home, I just want to relax.”

• “Fitness isn’t really my thing.”

Then this story is for you.

These aren’t just Brian’s words , they’re the soundtrack of so many lives I see, especially from those working desk jobs. You’re not lazy. You’re tired. You’re mentally drained. You’re living in a culture that glorifies productivity and burns people out before they even consider investing in themselves.

But here’s the reality: if your job demands everything from your brain, then your body needs even more support.

Starting with Structure, Not Intensity

I didn’t throw Brian into an intense bootcamp or ask him to train six days a week. That would’ve been a setup for failure. We started with two 45-minute strength sessions per week , that’s it.

His only homework?Get up every hour at work. Stand. Stretch. Walk to the water cooler.

We also looked at his eating habits. He wasn’t eating too much , he was eating too little, too erratically, and not enough protein. We simplified his meals and added structure without overwhelming him.

Slowly, the man who “had no time” started making time.

“I realized the workouts weren’t the hard part. It was just getting there. Once I committed, it became one of the best parts of my week.”

He wasn’t trying to become an athlete , he just wanted to feel good in his body again.

The Results: Subtle but Life-Changing

Six weeks in, Brian stood taller. He had more energy during work. His back pain diminished. He even noticed his sleep improved , something he hadn’t expected at all.

“It’s weird. I thought working out would drain me more. But it’s actually made everything else feel more manageable.”

After four months, he’d lost 12 pounds , but more importantly, he gained consistency. He felt proud walking into the gym. He started going for walks during lunch. He began thinking differently about movement , not as punishment, but as fuel.

From Excuse to Example

Brian didn’t overhaul his life overnight. He made one change at a time. But those small steps turned into a stride that carried him to a place he never thought he’d reach:

“I used to think fitness was for people who had time. Now I realize it’s for people who make time — and I finally see myself as one of them.”

To anyone sitting at a desk reading this:

• You don’t need to train every day.

• You don’t need to run marathons.

• You don’t need to be perfect.

  
  

But you do need structure. You do need movement. And you do deserve to feel strong and healthy in your body , no matter your job title or schedule.

If you’re stuck in the belief that change isn’t possible for you because you “sit too much,” I challenge you to reframe it:

You don’t need a new job. You need a new plan.

Start with two workouts per week. Stand up every hour. Drink more water. Walk after dinner. Hire a coach if you can. Borrow structure until it becomes second nature.

Brian was once where you are. Now, he’s proof that you can turn your biggest excuse into your greatest transformation.

And if he can do it, maybe , just maybe , so can you.

Schedule your free consult and let's talk about how we will help you reach you goals.