Dr. Ana Castilla shares a practical, no-excuses fitness system built for busy women entrepreneurs who need more energy, strength, and stamina to lead. In this episode of QueenMode, she breaks down why movement isn’t “extra” — it’s foundational — and how to stay consistent even during packed schedules and travel weeks.

If you’re building a business and you keep telling yourself you’ll “work out when things calm down,” this episode is your wake-up call — because business doesn’t calm down… it scales.

I’m sharing the exact moment everything changed for me: I got a bone density scan and discovered osteopenia — and even osteoporosis in parts of my back — before I was 50. That was the day I realized something that hit me hard: how could my business be stronger than my skeleton? And from that moment forward, strength training stopped being optional. It became a MUST.

In this episode, I’m giving you a complete workout playbook designed for real life — the kind where you have client calls, team fires, kids, travel, and zero margin. You’ll learn my 30/15/5 decision tree (so you stay consistent without shame), my Top 10 workout hacks for fitting movement into even the busiest days, and my simple weekly structure: The 2–1–1–10 Framework.

Here’s what you’ll walk away with:

1. A powerful mindset shift: fitness isn’t a luxury — it’s your CEO infrastructure
2. A plug-and-play weekly system: 2 strength days, 1 cardio day, 1 yoga/flexibility day, plus daily 10-minute movement
3. A travel-ready plan with a hotel-room circuit (no gym required)
4. A 15-minute “minimum” strategy so you never fall off completely
5. CEO-level tactics like walking meetings and “anti-burnout insurance” movement buffers

And I’m not just motivating you — I’m challenging you. I’m giving you a 7-day Queen Challenge to build momentum immediately:

✅ Schedule 2 strength sessions

✅ Do 1 walk-meeting (or buffer walk)

✅ Do 1 hotel-room circuit (even if you’re not traveling)

Because the truth is: you are not too busy to take care of your body — you’re too valuable not to. Your business needs your brain, your future needs your strength, and your dreams deserve a body that can carry them.

Dr. Ana Castilla hosts QueenMode, a podcast for women entrepreneurs who are ready to lead boldly, grow without burnout, and build businesses that match the life they actually want. To connect with Ana and access more tools and resources, visit dranacastilla.com or follow @queenmodepodcast and @dranacastilla on Instagram.

Let me hit you with a truth that might sting a little.

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If your calendar is packed, but your body is neglected, you're not disciplined.

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You're under-resourced.

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And I don't mean your bank account.

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I mean your energy, your muscle, your bone strength, your nervous system.

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Because you can have the best strategy in the world and still lose the game if you don't

have the stamina to execute it.

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And that's why today isn't just motivation.

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I'm giving you

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The Busy Entrepreneur's Workout Playbook.

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Even if your schedule is wild, even if you travel, even if you've fallen off a hundred

times.

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And by the end of this episode, you'll walk away with a four day plug and play workout

system, a travel plan and a 15 minute emergency workout you can do anywhere, even on your

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busiest weeks.

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Let's go.

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What's up Queen?

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I'm Dr.

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Ana Castilla, orthodontist, author, speaker, unapologetic dream chaser, and yes, I took my

business from flatlining to an eight figure exit in just eight years.

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But spoiler alert, I didn't get there by playing it safe.

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I broke rules, I made bold moves, and I became the woman my younger self was waiting for.

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Queen Mode is your weekly dose of fierce strategy

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unfiltered truth, and mindset shifts that will have you leading, growing, and living like

the powerhouse you are without burning out or selling out.

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So if you're done playing small and ready to rise, welcome home.

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Quick note before we dive in.

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This episode is educational and motivational, not medical advice.

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If you're pregnant, postpartum, recovering from injury or managing a condition, customize

with your doctor or a qualified coach.

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Now, let's talk about the real problem.

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Most women entrepreneurs treat working out like a luxury.

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Like, I'll get back to it when things calm down.

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But your business doesn't calm down.

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It scales, it expands, it demands more of you.

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So if you wait for a perfect season, you'll spend years in a body that can't keep up with

the woman you're becoming.

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And if you're thinking, I want to work out, but I have clients, team fires, kids, travel,

launches.

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Hormone shifts and I'm exhausted by 7pm?

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You're not lazy.

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You're in the reality of entrepreneurship.

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The problem isn't your character.

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The problem is your system.

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Fitness isn't a personality trait or something only people with more can achieve.

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It's a system and it's available to everyone.

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Because here's the truth.

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We don't rise to the level of our goals.

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We fall to the level of our systems.

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I also want to shatter the myth that you need a perfect routine to get results.

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The truth is you need a minimum standard that you keep.

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And here's another shift.

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Working out is not about looking a certain way.

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It's about becoming a woman with the capacity to hold your life.

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Not sick is not the goal.

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Not sick is a low bar.

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We want energy you can rely on, strength that protects your future, resilience under

stress, a metabolism that supports your hormones, free, and yes, bones that don't quietly

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weaken while you build everything else.

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Because let's talk about the silent longevity killer for women.

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Bone density loss.

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A lot of women think bone density is a 60 year old lady problem.

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No, the decline can begin earlier, as early as 30.

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And for many women, it accelerates with hormonal shifts.

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And I learned why this matters the hard way.

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A couple of years ago, I did a full body workup and got a bone density scan.

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I'm thinking, sure, why not?

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I'm healthy.

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I eat well.

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I'm on my feet all day.

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I don't have a desk job.

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And then the results came back, osteopenia, and in certain areas of my back, osteoporosis.

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I remember exactly where I was.

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I was sitting in my home office, logged into a Zoom meeting with my doctor during which

she reviews the results of my bone density scan.

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The whole time I was arrogantly thinking, everything's going to be flying colors.

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This will take like 10 minutes max.

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But when my doctor said osteopenia and osteoporosis, I felt my stomach drop.

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I thought, wait, I'm not even 50.

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How is my business stronger than my skeleton?

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And queen, I'm a healthcare professional.

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I should have known better, But I had been doing what so many high achieving women do.

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I was moving, but I wasn't training.

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I was doing light yoga a few times a week and thinking I was working out, and my doctor

said it plainly, you have to do weight training.

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Your muscle mass is too low.

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And that's when it clicked.

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If I want a body that can carry my dreams, I need to build it on purpose.

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And

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And here's the part that matters.

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Bones respond to stimulus.

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Your body is constantly asking, what do I need to adapt to?

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If the stimulus is light, your body adapts to light.

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If the stimulus includes resistance, strength training, impact, progressive overload, your

body adapts to that.

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So when I got my scan and saw osteopenia and even osteoporosis in parts of my back, I had

a moment of clarity.

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I've built a business on purpose.

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I can build a body on purpose.

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And if you're listening and thinking, Ana, I'm 32, 38, 45, 51, listen to me.

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This is exactly the right time.

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And if you're 25, even better.

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Start good habits now.

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Your future you will thank you.

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Also, if you're exhausted, that's not a reason to avoid movement.

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It's often a reason to choose the right movement along with rest.

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The goal isn't to punish your body.

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It's to rebuild capacity so you have more energy for your clients, your team, and your

life.

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Now let's get tactical.

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Believe me, I have tried it all.

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I have 11 hour days sometimes.

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Other times I travel.

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Other times I have 6 a.m.

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I am not even kidding.

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From everything I have tried, here are my top 10 hacks for getting a workout in no matter

what.

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But before we go hack by hack, I want you to use a simple decision tree that removes shame

and keeps you consistent.

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Today is either a 30 minute day, a 15 minute day, or a five minute day.

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30 minute day, you do the full plan.

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15 minute day, you do the minimum and keep the habit alive.

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Five minute day, you do a quick movement deposit, mobility, a brisk walk around the block,

a few squats and planks, just enough to stay in identity.

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Here's a five minute deposit.

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60 seconds brisk walk in place 10 squats 10 glue bridges 20 second plank repeat once 5

minutes identity protected Because the goal is imperfection.

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The goal is continuity

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Today's a 15 minute day?

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Great!

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Do the minimum and keep your identity intact.

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Hack number one.

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The 30 minute appointment rule.

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Schedule workouts like a client block, non-negotiable.

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Queen, you don't find time.

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You make time.

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You decide.

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So here's the rule.

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You schedule your workout like it's a revenue generating appointment.

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It gets a time.

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It gets a location, it gets a plan.

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And if you're thinking, Ana, my schedule is packed, I don't know where to fit this in,

it's 2026.

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You can get help from your other brain.

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Use Chagy BT or your favorite AI assistant.

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Literally paste your to-do list and say, build me a schedule for tomorrow, protect a 30

minute workout at the time I'm most likely to follow through.

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Identify what I'm overlooking.

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and where I'm over committing.

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You'll be shocked how often the answer is, you're trying to be the hero instead of being

the CEO.

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Believe me, 30 minutes is enough if you have a plan.

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And here's why this belongs on Queen Mode.

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Fitness is a leadership advantage.

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When your body is stronger, your brain is clearer, your stress tolerance is higher, and

you make better decisions faster.

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That's not vanity, that's performance.

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Hack number two, create a home gym or a home gym space.

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If your schedule is intense, commuting to the gym can be an obstacle.

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You have to drive there, find parking, check in with the front desk, find a locker.

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You get the picture.

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Listen, I love a good gym, but if you're having trouble scheduling a workout, driving to

the gym is major friction.

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and friction kills consistency.

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So I want you to either build a home gym or a home gym space.

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You don't need an entire room.

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a basic set of dumbbells.

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They have cute ones in every color you could want on Amazon.

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Resistance bands, a mat, a place for your tablet.

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Then pick one app to view your workout on your tablet.

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so you don't waste 12 minutes hunting for the perfect workout on YouTube.

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Here are some great options.

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Lululemon Studio, this is the one I use.

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Nike Training Club, which has awesome classes and it's free.

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The Peloton app.

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And Apple Fitness Plus.

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If you are an Apple everything type of gal, this one's for you.

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The point isn't which app.

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The point is remove decision fatigue.

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And if all you have is a corner, make it cute.

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Put your dumbbells, your bands, and your mat in a decorative basket or trunk

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Out of sight, but easy to access.

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If you have a full room, add a small rebounder.

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It's low impact, fun, serves as a great movement snack, and has incredible health benefits

such as improved lymphatic drainage and circulation.

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You can also add a bike or compact treadmill for weatherproof cardio.

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Your environment either supports your goals or silently sabotages them.

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Hack number three, the 15 minute minimum.

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If you can't do 30, do 15.

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Momentum beats intensity.

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Queen, you have 15 minutes.

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You do, we all do.

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If you've ever scrolled social media, answered one quick email, or watched one episode of

something, you've had 15 minutes.

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And I'm not anti-Netflix, I love Netflix, but I love myself more.

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15 minutes isn't barely anything, it's a vote.

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It's you telling your identity I'm the kind of woman who trains even when it's Hack number

four, stack it to an existing habit.

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Tie your workout to a trigger you already do automatically.

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meaning, if you already have something in your life that you already do without thinking,

make your workout part of that.

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It's like your workout is writing piggyback to something you don't have friction about.

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Here are some examples you can tie your workout to.

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After meditation, after school drop off, after your last patient, after your first cup of

coffee, after you close your laptop at 5pm.

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Same trigger, same sequence, your brain loves patterns.

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It doesn't want to overthink if it doesn't have to.

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And when you remove the when should I do it debate, you free up willpower for the actual

workout.

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Hack number five, the close hack.

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This is where decision fatigue goes to die.

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If you want consistency...

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Eliminate micro decisions.

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Set your workout clothes out the night before in the place you will see the instant your

alarm goes off.

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This could be a chair or ottoman near your bed or simply your nightstand.

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Or yes, sometimes I sleep in mine.

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I'm not kidding.

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Mine is a sports bra, of course.

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I draw the line there.

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my favorite version is Vowarri Joggers and a light tee.

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Pajamas that turn into a workout outfit.

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I know it sounds comical, but it works, especially when your motivation is crawling on the

ground.

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Trust me, I have those days too.

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Then in the morning, sitting on my nightstand are a sports bra, socks, and sneakers.

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I get up, I put them on, done, I walk over to my home gym.

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Queen, this hack is not about fashion.

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It's about starting before your brain negotiates.

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Hack number six, the meeting buffer workout.

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This is how you can turn in between time into movement.

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If you have 15 minutes between meetings,

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Do a 10 minute brisk walk, take the stairs, do a quick mobility flow.

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Bonus points if you go outside, nature is a nervous system reset.

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Now here's the mindset shift for this hack.

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This isn't a workout, this is anti-burnout insurance.

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Because sitting all day drains your energy, stiffens your body and makes you feel foggy,

which is exact opposite of how a CEO needs to show up.

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So let's make it a CEO move.

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Walking meetings.

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If it's a call that doesn't require a screen, take it while you walk.

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voice memo follow-ups.

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After a meeting, walk for five to 10 minutes and record your key takeaways and next steps

as a voice memo.

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You'll get movement and better execution.

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Paste your calls.

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even inside your home or office.

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You don't need a treadmill to stop being sedentary.

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Plug those earbuds in and pace around.

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And if you do work from a desk sometimes or you're doing CEO days, consider a treadmill

pad.

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When I was in my MBA program, I watched online course after online course.

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I would feel tired just from sitting there without moving.

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My solution?

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I started watching those videos on a treadmill pad.

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And yes, it definitely kept me awake during accounting class.

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Is it a workout?

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No.

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But it's powerful for your health and it's powerful for your leadership because movement

improves circulation, clears your mind and resets your nervous system.

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Movement is medicine and movement is also strategy.

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Hack number seven, the travel carry on kit.

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Travel is not an excuse.

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It's a new environment, so we use a new system.

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Your carry-on kit can be two resistance bands, they weigh practically nothing, a jump rope

for quick cardio, and sneakers you can wear on the plane.

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If you want optional upgrades, you can also pack a weighted vest, ankle or wrist weights,

and a foldable travel yoga mat.

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No need to disinfect the yoga mat at the hotel gym or beg the concierge to let you borrow

one.

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You can easily bring your own.

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Mantra Yoga has a super light foldable yoga mat that comes in a cute zippy pouch that

easily fits in your travel tote.

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It even comes with a little knee cushion.

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You can find this one on Amazon, but of course there are a million options out there.

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The goal is not to pack your entire gym.

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The goal is to pack consistency.

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Hack number eight, the hotel room circuit.

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No gym required.

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This is your emergency plan.

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No equipment needed.

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Simply do three rounds of squats, pushups, lunges, planks, glute bridges.

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if you did pack bands or a vest, even better.

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Queen, you can absolutely use AI to make your hotel room workout super customized and

optimized to your travel situation.

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Here's the prompt.

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I'm traveling and I need a 20 minute hotel room workout using resistance bands and a jump

rope.

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I'm intermediate, no pushups because my shoulders are sensitive.

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Tell it your situation.

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Tell it your constraints.

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and it will create a workout just for you.

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And if you have knee pain, shoulder sensitivity, or you're postpartum or perimenopausal,

you're not excluded.

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You're just customized.

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Swap jumps for marching, do incline pushups, use chair squats, and prioritize form.

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Consistency still wins.

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My travel rule is simple.

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I keep two anchors and one bonus.

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anchor number one steps daily anchor number two one hotel circuit every other day bonus

yoga and stretch when I can Travel isn't a pause.

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It's just a different playbook Hack number nine do it as soon as you wake

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Until your mind and body are truly committed, morning workouts are the cheat code because

your day will steal your energy.

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Your inbox will steal your attention.

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Your team will steal your bandwidth.

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So if you do it first, you win before life starts lifing.

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have to become a 4 a.m.

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influencer.

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I'm saying protect your power.

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And for many entrepreneurs, mornings are the safest place to do that.

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And hack number 10, get an accountability queen.

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Sometimes the missing ingredient is simple.

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Someone who expects you to show up.

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Start a tiny workout group chat with one or two of your fellow queens.

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You can use WhatsApp, iMessage, Facebook Messenger, and the rules.

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Post a check emoji when you finish, share picks and wins, keep it positive.

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No shame, because consistency loves community.

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and you don't have to do this alone.

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And if group chats aren't your thing, I get it.

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I know my friends don't want to get a WhatsApp message from me at 6 a.m.

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You can do solo accountability, a simple habit tracker, a calendar streak, or one trusted

friend you text weekly.

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I have a habit tracker on my planner where I track not only my workouts,

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but also other habits that are important to me like meditation, beauty routines, et

cetera.

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The point isn't pressure, it's follow through.

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Let's make this easy.

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I call this the 21110 framework because it's simple, memorable, and it fits real

entrepreneurial life.

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uh this weekly base plan.

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Two strength days, full body.

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One cardio day, one yoga slash flexibility day.

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daily 10-minute walk or mobility.

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And yes, that's it.

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Not 7 days, not perfection, a base plan you can actually execute.

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split works so well for women entrepreneurs.

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Strength training protects your muscle and your bones, which matters way more than we were

taught.

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Cardio supports conditioning and stress resilience so you can handle big days without

crashing.

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Yoga and flexibility keeps you mobile and pain free so your body can keep up with your

business and the daily 10 minute walk slash mobility is your secret weapon for consistency

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and neat.

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The everyday movement that keeps your energy metabolism and mindset from falling off when

your life gets busy.

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Let's make this entrepreneur friendly with a scoreboard.

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Track just three numbers.

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number one, strength sessions completed, number two, daily movement minutes or steps, and

three, one, strength progression marker, like reps or weight on squats or rows.

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If those are moving, you're winning.

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So what counts as strength?

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Full body basics.

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Squat pattern, hinge pattern, like deadlift or hip hinge, push, pushups, presses, pull,

rows, and core.

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If you're new, start light.

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If you're experienced, progressive overload.

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Gradually increase weights or reps.

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And if you're thinking, I don't want to get bulky, Queen, most women won't accidentally

bulk.

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What you will build is strength, posture, and protection.

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Start with basics, start light, and focus on consistency over complexity.

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Travel Week version, three hotel room circuits, airport steps.

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Yes, I'm serious, because travel doesn't mean pause.

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It means adapt.

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I want to give you a few examples you can steal.

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Example week one.

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Busy at home.

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Monday, 30 minute strength, full body.

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Tuesday, 10 minute walk in mobility.

317

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Wednesday, 30 minute strength.

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Thursday, 20 minute cardio.

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Friday, 15 minute yoga.

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Weekend, one long walk and optional fun movement.

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Example 2 Travel Day Hotel 5 minutes warm up march arm circles air squats 12 minutes

circuit 3 rounds 10 squats 8 push ups 10 reverse lunges each side 30 second plank 12 glute

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bridges 3 minutes stretch and breathe Example 3 your 15 minutes strength express no

equipment needed

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Set a timer for 15 minutes.

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Repeat the circuit as many rounds as you can with good form.

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10 squats, 8 incline pushups on a bed or desk, 10 reverse lunges each side, 12 glute

bridges, 30 second plank.

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Queen, that's a workout and it's done.

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Example 4, travel day protocol.

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Airport, take the long route.

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Stairs every chance you get.

330

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and walk 8 to 12 minutes before boarding.

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Hotel, 12 minute circuit, 3 rounds plus 3 minute stretch.

332

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That's your travel win.

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If you've been inconsistent, you're not broken.

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You are normal.

335

00:24:35,413 --> 00:24:39,695

You're a high achieving woman with a lot of responsibility.

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But I need you to understand this.

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You are not too busy to take care of your body.

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You are too valuable not to.

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00:24:49,199 --> 00:24:51,540

Your business needs your brain.

340

00:24:51,540 --> 00:24:53,961

Your family needs your heart.

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00:24:53,961 --> 00:24:57,062

Your future needs your strength.

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00:24:57,062 --> 00:24:59,606

And you don't build strength once.

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You build it repeatedly, through small decisions, through identity, through the kind of

discipline that says, I keep promises to myself.

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And I want to give you a mini incantation, something you can repeat on the days you don't

feel like it.

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I'm the kind of woman who trains even when it's messy.

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I keep promises to myself.

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00:25:24,246 --> 00:25:27,477

My body is the foundation of my mission.

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00:25:27,735 --> 00:25:34,257

Because when you keep promises to yourself in fitness, you start keeping them everywhere.

349

00:25:34,357 --> 00:25:37,438

Now let me give you a final permission slip.

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You don't have to do the most.

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00:25:40,039 --> 00:25:43,260

You just have to do something consistently.

352

00:25:43,260 --> 00:25:51,102

A 15-minute workout done four times a week is more powerful than a perfect plan done zero

times.

353

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So here's your seven-day Queen Challenge.

354

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Schedule two strength sessions.

355

00:25:58,353 --> 00:26:04,495

Do one walk meeting or a 10 minute buffer walk if you can't take meetings while walking.

356

00:26:04,715 --> 00:26:06,876

Do one hotel room circuit.

357

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Yes, even if you're not traveling because this is your no excuses plan.

358

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And here's exactly what I want you to do today.

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00:26:15,947 --> 00:26:17,527

Like right now.

360

00:26:17,948 --> 00:26:19,488

Open your calendar.

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00:26:19,548 --> 00:26:26,870

Pick the exact times for your two strength sessions this week and label them like an

appointment.

362

00:26:28,241 --> 00:26:32,881

Decide what a 15 minute day looks like for you.

363

00:26:32,881 --> 00:26:34,801

Set your clothes tonight.

364

00:26:34,801 --> 00:26:38,101

Outfit ready, shoes ready, no friction.

365

00:26:38,115 --> 00:26:40,066

Text your accountability queen.

366

00:26:40,066 --> 00:26:41,886

I'm doing the seven day challenge.

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00:26:41,886 --> 00:26:44,807

I'll send you my check emoji after my workouts.

368

00:26:44,807 --> 00:26:46,307

Wanna do it with me?

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00:26:46,588 --> 00:26:54,510

And then execute like the woman you're becoming because your dreams deserve a body that

can carry them.

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You are not a woman who works out when life is easy.

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You're a woman who works out because life is demanding.

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Thanks for tuning in Queen.

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I hope today's episode gave you the clarity, courage or confidence boost you needed

because building a powerful business starts with believing in you.

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If you loved what you heard, don't forget to subscribe so you never miss an episode.

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00:27:21,509 --> 00:27:29,954

And if this podcast moved you, inspired you or made you think, share it with another

powerhouse woman who needs to hear it.

376

00:27:30,115 --> 00:27:31,896

Your reviews and shares.

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00:27:31,896 --> 00:27:34,137

help more queens rise.

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00:27:34,277 --> 00:27:45,301

And if you want more tools, resources, or just want to connect, head to dranacastilla.com

or find me on Instagram at Queen Mode Podcast and at Dr.

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00:27:45,301 --> 00:27:46,621

Ana Castilla.

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Keep showing up, keep leading boldly, and remember, you were born to rain.