Tag: home workout

How to Workout in the Morning

6:00, 6:10, 6:20… I would hear the alarm and just keep hitting snooze… Finally I’d roll out of bed around 6:30, drag myself to the shower and slowly get ready for the day… This was how the first 9 years of my professional life would go.

And then in the summer of 2016, I moved in with my now husband. And while moving in together was one of the best decisions ever, we quickly in July had to learn a lot about each how, how to communicate and how to be flexible while occupying 550 square feet in Brooklyn.

And if you know me, I’m not flexible… I like things a certain way, and usually think my way is the best way (and yes… I’m working on it and sorry for anyone I’ve offended!) So in those first few weeks of being roommates as I used to call it, I learned about something that he did that drove me insane… he hit snooze! I am a teacher and in the month of July, I don’t want to hear an alarm… but when I was hearing his multiple alarms go off every morning, and for some reason to Veruca Salt, I knew something had to change… and that was that neither of us would press snooze if the other person was in bed.

So as September began, and school started, and the schedule filled up quickly, I knew that if I wanted to workout, it had to be done before work and early. And since I’ve made that decision, I have never missed a single planned morning workout and here is how…

1. Do Not Press Snooze! The second you hear the alarm, get up… You won’t register how early it is or how tired you are before you’re well out of the bedroom!

2. Lay your clothes out. Sounds simple but taking the guess work out of what you’re going to wear is huge! I know some people sleep in their workout clothes (aka my hubby) and that’s helpful too!

3. Have some caffeine! I swear by my pre – performance workout drink! The best thing about it is if I drink it and then don’t work out, as the substance is running through my body, I get tingles… so you might as well workout to prevent the tingles!

4. Have a plan! The programs I follow at home have calendars so I know weeks in advance what the workout is and how much time I need! This also helps me mentally prepare for it!

5. Give yourself some time to reflect on the day. After my alarm goes off at 4:30, I don’t work out for 20 minutes… I usually drink my energiZe and check my day. This helps me wake up a bit!

And here is the most important:

6. It’s all about mindset and this is the most important! I go to bed with the intention of waking up and working out… If I have any self doubt about it, I can’t make myself get up to workout. Trick your mind into saying, I can’t wait to get up and workout… I promise you, if you only think about how great it will be and remove all the negative thoughts, you will do morning workouts…

I recently heard on a podcast, that you should do something everyday that makes you uncomfortable… Try the whole morning workout thing for 21 days, get uncomfortable and see how you mentally and physically change.

Stop Saying You Don’t Have Time!

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This post may not be received well by everyone, but I think it is important to give some tough love… and that is… stop saying you don’t have time to workout and be healthy! If you really want it, you’ll find time… It might be hard to find the time and that’s what I’m here to do – help you find that time… but if you really want to live a better, healthier life, you’ll start prioritizing your health and stop blaming your busy schedule on your inability to workout a few days a week.

So you might be thinking what does this girl know? She works out 6 days a week and is pretty healthy and fit so it’s easier for her… and you know what, you’re right, but I wasn’t always like this and I sacrifice things like sleep or watching TV to get a work out in. Don’t believe me? Let me explain a typical day…

I need to leave my house at 6:10 to get to the train. If I work out, I’m up at 4:30 and if I have a rest day, I’m up at 5:15. During the day, I am a learning specialist and spend my time working with students from 8:00 – 3:00 (and yes my commute is over an hour and a half)… I am currently getting certified to be a Wilson Dyslexia Reading Specialist so I work with my practicum student from 3:00 – 4:00. Then I tutor (Monday – Thursday) from about 4:15 – 6:30. After that I take the hour and a half train ride home. On Tuesdays I actually get home at 8:30, Wednesdays I go to a dance rehearsal until 9:30, and Thursdays I have a team call until 9. I also have to find time to eat dinner, say hello to my husband, and get ready for the next day. On top of that I am a Beachbody Coach so have to find time to help my clients, am currently getting certified in 2B Mindset, am completing the coursework for the Wilson Certification, and work for two other nonprofit organizations…

I don’t write what my day is like to complain or say I am busier than you, but I am writing to show you that if you want it, you can find the time. 4:30 sucks and I HATE that alarm clock but if I didn’t work out then, I would say I don’t have time to work out… But I know if I take care of myself for 30 minutes a day, I am going to add years to my life. I owe that to my family and to myself. I also know that my workouts give me energy… sure I’m tired at 4:30, but give me a 30 minute workout, and I am beyond ready for everything else in my day.

So here are my steps to finding time to take care of you.

  1. Write down your goals. Don’t just say you want to lose weight but be really clear and these can constantly change. My goal right now is to get my body in the best shape possible because soon we’ll begin trying to start our family and I know my health is important for that.
  2. Map out your day… and like really map it out… There will always be things that come up that will change your schedule, but knowing it, allows you to see when you can work out.
  3. Decide on a workout plan that will work with your goals and your availability. Right now I’m completing an online program that is only 4 days a week and between 30 – 40 minutes a day, which works so well with a busy schedule like mine.
  4. Schedule your workout times for the week. Write it down! You won’t cancel on a doctor so why would you cancel on what would prevent you from visiting the doctor.

Still not sure… spend a week writing down what you do throughout the entire week… and be specific… Then look at your week – how much time did you scroll through facebook or watch TV, or sleep maybe more than you needed to?

Want help? Let me know! I can help you schedule out your day, recommend a workout program, or send you daily messages for accountability! Send me a message on cair4health@gmail.com if you want this help…

If not and you still think you don’t have time, you probably aren’t ready for this change or you may have other priorities… and that’s TOTALLY OKAY… I know plenty of really busy people with other priorities, but be truthful with why you are not working out. If you want it, you’ll find the time.

It is OK to have a Bad Workout

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Day 47 today, and it was not my workout day. I woke up, feeling decent, but once I pressed play, that liquid gold, never kicked in. I was out of breath in the first five minutes, I couldn’t lift as much as I did last week, and quickly my enthusiasm for the workout diminished.

I had some mental choices during this 60 minutes of misery today. I could have easily given up, but I knew that wasn’t a choice I would be making. I then could either choose to suck it up and give it my all, or be annoyed throughout the workout and give it as much as I could in the moment. I did not do every rep, and I even lowered my weights throughout the workout, but at the end of the 57 minutes, I knew I made the best choice I could. I gave it all I could today and was okay at the end of the workout with my effort, because I don’t think I could have given more.

Having bad days when working out is normal… just like when I was running, having bad running days was the norm. You can decide what you do with the bad day… You can decide how you go about the rest of the day. Just because it was a bad workout, doesn’t mean I ate unhealthy or had a bad attitude all day. I was just glad I got it done, burned some calories, and worked on reaching my goals.

Embrace the suck, embrace the bad days, becaues it will make the good days that much better.