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.

2

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

3

You're under-resourced.

4

And I don't mean your bank account.

5

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

6

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.

7

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

8

I'm giving you

9

The Busy Entrepreneur's Workout Playbook.

10

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

times.

11

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

12

busiest weeks.

13

Let's go.

14

What's up Queen?

15

I'm Dr.

16

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.

17

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

18

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

19

Queen Mode is your weekly dose of fierce strategy

20

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

the powerhouse you are without burning out or selling out.

21

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

22

Quick note before we dive in.

23

This episode is educational and motivational, not medical advice.

24

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

with your doctor or a qualified coach.

25

Now, let's talk about the real problem.

26

Most women entrepreneurs treat working out like a luxury.

27

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

28

But your business doesn't calm down.

29

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

30

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.

31

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

launches.

32

Hormone shifts and I'm exhausted by 7pm?

33

You're not lazy.

34

You're in the reality of entrepreneurship.

35

The problem isn't your character.

36

The problem is your system.

37

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

38

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

39

Because here's the truth.

40

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

41

We fall to the level of our systems.

42

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

43

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

44

And here's another shift.

45

Working out is not about looking a certain way.

46

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

47

Not sick is not the goal.

48

Not sick is a low bar.

49

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

50

weaken while you build everything else.

51

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

52

Bone density loss.

53

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

54

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

55

And for many women, it accelerates with hormonal shifts.

56

And I learned why this matters the hard way.

57

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

58

I'm thinking, sure, why not?

59

I'm healthy.

60

I eat well.

61

I'm on my feet all day.

62

I don't have a desk job.

63

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

64

I remember exactly where I was.

65

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.

66

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

67

This will take like 10 minutes max.

68

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

69

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

70

How is my business stronger than my skeleton?

71

And queen, I'm a healthcare professional.

72

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

73

I was moving, but I wasn't training.

74

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.

75

Your muscle mass is too low.

76

And that's when it clicked.

77

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

78

And

79

And here's the part that matters.

80

Bones respond to stimulus.

81

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

82

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

83

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

body adapts to that.

84

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

a moment of clarity.

85

I've built a business on purpose.

86

I can build a body on purpose.

87

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

88

This is exactly the right time.

89

And if you're 25, even better.

90

Start good habits now.

91

Your future you will thank you.

92

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

93

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

94

The goal isn't to punish your body.

95

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

life.

96

Now let's get tactical.

97

Believe me, I have tried it all.

98

I have 11 hour days sometimes.

99

Other times I travel.

100

Other times I have 6 a.m.

101

I am not even kidding.

102

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

what.

103

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

and keeps you consistent.

104

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

105

30 minute day, you do the full plan.

106

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

107

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.

108

Here's a five minute deposit.

109

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.

110

The goal is continuity

111

Today's a 15 minute day?

112

Great!

113

Do the minimum and keep your identity intact.

114

Hack number one.

115

The 30 minute appointment rule.

116

Schedule workouts like a client block, non-negotiable.

117

Queen, you don't find time.

118

You make time.

119

You decide.

120

So here's the rule.

121

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

122

It gets a time.

123

It gets a location, it gets a plan.

124

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

125

You can get help from your other brain.

126

Use Chagy BT or your favorite AI assistant.

127

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.

128

Identify what I'm overlooking.

129

and where I'm over committing.

130

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

the CEO.

131

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

132

And here's why this belongs on Queen Mode.

133

Fitness is a leadership advantage.

134

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

you make better decisions faster.

135

That's not vanity, that's performance.

136

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

137

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

138

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

139

You get the picture.

140

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

the gym is major friction.

141

and friction kills consistency.

142

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

143

You don't need an entire room.

144

a basic set of dumbbells.

145

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

146

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

147

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

148

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

149

Here are some great options.

150

Lululemon Studio, this is the one I use.

151

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

152

The Peloton app.

153

And Apple Fitness Plus.

154

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

155

The point isn't which app.

156

The point is remove decision fatigue.

157

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

158

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

159

Out of sight, but easy to access.

160

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

161

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

such as improved lymphatic drainage and circulation.

162

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

163

Your environment either supports your goals or silently sabotages them.

164

Hack number three, the 15 minute minimum.

165

If you can't do 30, do 15.

166

Momentum beats intensity.

167

Queen, you have 15 minutes.

168

You do, we all do.

169

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

something, you've had 15 minutes.

170

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

171

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

172

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.

173

Tie your workout to a trigger you already do automatically.

174

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

make your workout part of that.

175

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

176

Here are some examples you can tie your workout to.

177

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

coffee, after you close your laptop at 5pm.

178

Same trigger, same sequence, your brain loves patterns.

179

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

180

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

workout.

181

Hack number five, the close hack.

182

This is where decision fatigue goes to die.

183

If you want consistency...

184

Eliminate micro decisions.

185

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

alarm goes off.

186

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

187

Or yes, sometimes I sleep in mine.

188

I'm not kidding.

189

Mine is a sports bra, of course.

190

I draw the line there.

191

my favorite version is Vowarri Joggers and a light tee.

192

Pajamas that turn into a workout outfit.

193

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

ground.

194

Trust me, I have those days too.

195

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

196

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

197

Queen, this hack is not about fashion.

198

It's about starting before your brain negotiates.

199

Hack number six, the meeting buffer workout.

200

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

201

If you have 15 minutes between meetings,

202

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

203

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

204

Now here's the mindset shift for this hack.

205

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

206

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.

207

So let's make it a CEO move.

208

Walking meetings.

209

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

210

voice memo follow-ups.

211

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

as a voice memo.

212

You'll get movement and better execution.

213

Paste your calls.

214

even inside your home or office.

215

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

216

Plug those earbuds in and pace around.

217

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

pad.

218

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

219

I would feel tired just from sitting there without moving.

220

My solution?

221

I started watching those videos on a treadmill pad.

222

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

223

Is it a workout?

224

No.

225

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.

226

Movement is medicine and movement is also strategy.

227

Hack number seven, the travel carry on kit.

228

Travel is not an excuse.

229

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

230

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.

231

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

and a foldable travel yoga mat.

232

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

one.

233

You can easily bring your own.

234

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

easily fits in your travel tote.

235

It even comes with a little knee cushion.

236

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

237

The goal is not to pack your entire gym.

238

The goal is to pack consistency.

239

Hack number eight, the hotel room circuit.

240

No gym required.

241

This is your emergency plan.

242

No equipment needed.

243

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

244

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

245

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

optimized to your travel situation.

246

Here's the prompt.

247

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

rope.

248

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

249

Tell it your situation.

250

Tell it your constraints.

251

and it will create a workout just for you.

252

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

you're not excluded.

253

You're just customized.

254

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

255

Consistency still wins.

256

My travel rule is simple.

257

I keep two anchors and one bonus.

258

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.

259

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

260

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

your day will steal your energy.

261

Your inbox will steal your attention.

262

Your team will steal your bandwidth.

263

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

264

have to become a 4 a.m.

265

influencer.

266

I'm saying protect your power.

267

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

268

And hack number 10, get an accountability queen.

269

Sometimes the missing ingredient is simple.

270

Someone who expects you to show up.

271

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

272

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

273

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

274

No shame, because consistency loves community.

275

and you don't have to do this alone.

276

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

277

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

278

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

friend you text weekly.

279

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

280

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

cetera.

281

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

282

Let's make this easy.

283

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

entrepreneurial life.

284

uh this weekly base plan.

285

Two strength days, full body.

286

One cardio day, one yoga slash flexibility day.

287

daily 10-minute walk or mobility.

288

And yes, that's it.

289

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

290

split works so well for women entrepreneurs.

291

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

taught.

292

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

crashing.

293

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

294

and neat.

295

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

your life gets busy.

296

Let's make this entrepreneur friendly with a scoreboard.

297

Track just three numbers.

298

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.

299

If those are moving, you're winning.

300

So what counts as strength?

301

Full body basics.

302

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

rows, and core.

303

If you're new, start light.

304

If you're experienced, progressive overload.

305

Gradually increase weights or reps.

306

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

bulk.

307

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

308

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

309

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

310

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

311

It means adapt.

312

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

313

Example week one.

314

Busy at home.

315

Monday, 30 minute strength, full body.

316

Tuesday, 10 minute walk in mobility.

317

Wednesday, 30 minute strength.

318

Thursday, 20 minute cardio.

319

Friday, 15 minute yoga.

320

Weekend, one long walk and optional fun movement.

321

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

322

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

equipment needed

323

Set a timer for 15 minutes.

324

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

325

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

bridges, 30 second plank.

326

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

327

Example 4, travel day protocol.

328

Airport, take the long route.

329

Stairs every chance you get.

330

and walk 8 to 12 minutes before boarding.

331

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

332

That's your travel win.

333

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

334

You are normal.

335

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

336

But I need you to understand this.

337

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

338

You are too valuable not to.

339

Your business needs your brain.

340

Your family needs your heart.

341

Your future needs your strength.

342

And you don't build strength once.

343

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

discipline that says, I keep promises to myself.

344

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

feel like it.

345

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

346

I keep promises to myself.

347

My body is the foundation of my mission.

348

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

349

Now let me give you a final permission slip.

350

You don't have to do the most.

351

You just have to do something consistently.

352

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

times.

353

So here's your seven-day Queen Challenge.

354

Schedule two strength sessions.

355

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

356

Do one hotel room circuit.

357

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

358

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

359

Like right now.

360

Open your calendar.

361

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

appointment.

362

Decide what a 15 minute day looks like for you.

363

Set your clothes tonight.

364

Outfit ready, shoes ready, no friction.

365

Text your accountability queen.

366

I'm doing the seven day challenge.

367

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

368

Wanna do it with me?

369

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

can carry them.

370

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

371

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

372

Thanks for tuning in Queen.

373

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.

374

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

375

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

powerhouse woman who needs to hear it.

376

Your reviews and shares.

377

help more queens rise.

378

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.

379

Ana Castilla.

380

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