I know that you say people make time for exercise if they really want to do it. But I really don't know how I can fit it in. I work long hours and then the rest of the time I have my 3 y/o son. I am totally at a loss of what I can do to get in shape with so little time. What should I do?
It does sound like you have your hands very full. First off I will say that it is important to make sure you are getting adequate sleep. Many people are concerned with getting a workout in but do not realize that sleep is very important. As for your workouts there are a few things you can do.
#1 Go for a walk at lunch time. Even if it is only a 10-20 minute walk, it is still better than nothing and it will at least get your blood moving which will help you be more alert. You may even want to see if a co worker will join you, this may help you both stick with it.
#2 Get little bursts in whenever possible. For example when you are sitting down into your chair do it slow and controlled like a squat, same goes for getting back up out of your chair. You can also be tightening your abs all throughout the work day like when you are at your desk or while standing around talking to a colleague etc.
#3 Go do an activity with your son when you get home. You can get a trailer for your bike and go on a bike ride together. You could go on a walk, swimming etc. Because you have your son so much, and I assume you like the time you have with him after work, do stuff with him that will get your exercise in but also your quality time. This also has the added benefit of teaching him healthy habits from an early age.
#4 Let him watch a show while you workout in the same room. You do not need a gym to get in a good workout. You could easily do pushups, squats, lunges, dips, jumping jacks etc while you are in the same room and get an amazingly intense workout.
You just need to be creative and if you only have 5 minutes here and there then that is what you work with. When you have a few minutes do as many squats you can in the time you have available. You do not have to do the standard 60 minute workout to get in a great workout.
You got this! LIVE FULL OUT!