After several months of online classes, I went back to an in-person Spanish school last week.

The online classes have been great, but I want more practice speaking with other learners around my level.

Funny enough...

Nobody else came to the class.

So it ended up being two hours of conversational practice with my teacher.

I did better than I expected to, and we actually had a really fun conversation—at least for me—about fitness and nutrition.

She ended up telling me that she wants to exercise more, but feels like she doesn't have enough time.

Most coaches immediately call this an excuse.

Even she said, "I know, I know. It's an excuse."

But I don't jump the gun here. Because in my experience, most people seriously overestimate how much time they need to devote to exercise to get good results.

So I asked her more questions, and yes: she thought she had to do WAY more than she actually does.

She was surprised that I said two 30-minute sessions per week could build strength and muscle—and relieved, given that she works two jobs and legitimately has very little time.

Do I also think that most people have way more time on their hands than they realize?

Your screen time and streaming history usually answers that question pretty effectively.

But still, I don't think it's helpful to label every time concern an "excuse." It's much better to:

1. Get very clear on how much activity and effort your goals require
2. Get very clear on the gaps on your calendar

Then we can mesh the two.

Sam

P.S. I ended up sending her my free BDB Program after class.

It's only two days per week, 30-45 minutes a pop, and only requires a bench and heavy-enough dumbbells.

If for some reason you haven't asked me for this yet... reply to this email with the word "PROGRAM."

I want you to have it ASAP, so time is never a hurdle when it comes to getting stronger and building muscle.