Health and Fitness Coach
28/09/2013 3:27 pm
It’s 5.30 a.m.
The alarm goes off. You hit snooze. It wails again. You hit snooze, again.
It’s suddenly 7.30 a.m. You are late for work and have missed your morning gym session.
“How did this happen?” you cry out loud.
Well, for starters, you played a very successful game with your alarm clock. Congratulations on winning!
However, you did lose a very vital battle against fitness motivation this morning.
If the aforementioned has become an everyday morning drama in your life, then you need to change things.
Work with me…
Why exercise in the morning?
A morning workout is close to my heart for three main reasons:
1. Fat Burning Benefits – Your body uses up energy in three forms while training: first is muscle glycogen, then it’s blood sugar and lastly the fat stored in the body. When it’s been anywhere from 8-12 hours since your last meal, it’s safe to say your blood glucose levels are low, so when you wake up and train, the body kicks into burning muscle glycogen and fat much faster. A study published in The Journal of Physiology states that exercising in during a fasting stage stimulates energy provision via fat oxidation. Therefore if weight loss is your goal, morning training rocks. Don’t get me wrong, lunch or evening training is still fabulous. In fact, the best time of the day to train is, well, ANYTIME! If muscle size, strength or performance is your number one goal, afternoon or evening training may suit you better, but if weight loss is on your agenda, mark my words that mornings are the best time to train.
2. Boost in metabolism – After a morning workout, your digestive system runs on a fast forward speed. Talking on a generalised level, the metabolism stays boosted for up to 15-hours after an A.M. workout. This in turn means that the body burns up the food you eat throughout the day faster, like a Kenyan runner (well – almost!).
3. Morning exercisers are more consistent – In my many years of working in, owning, basically living and breathing gyms, I can assure you that morning exercisers are more consistent. Not only day by day, but week by week, year by year. Health and Fitness experts from American Council of Exercise in San Deigo suggest that morning workout is the best problem solver of lazy exercisers, as it gets you in a long-lasting routine.
Because of these golden reasons, I am pumped to convince each and every one of you to train first thing in the morning. No matter how busy you are, I have tips, tricks to get you out of that blanket and into your running shoes.
I might also have some treats post-challenge. But don’t worry; I’m not bribing you, not just yet.
Appalachian State University in North Carolina conducted a study in 2011 granting 7 a.m. to be the best time to workout in the day, as it proved to have lowered blood pressure and improved the quality of sleep amongst participants.
But I didn’t exactly need a study to tell me that. I have been a vivid fan of working out before breakfast, so much so that I have converted an army of my friends and clients in doing so. At least, I’d like to believe I have.
The Crack of Arse Challenge
To create a new buzz in your fitness routine, I have sculpted a fitness challenge for all my loyal social media followers. So if your 70-year-old grandma is riding the Twitter wave, please don’t hesitate to let her get on with the challenge. I’d love her on board.
Crack of Arse, also known as #CrackOfArse on Twitter, is a challenge that lasts the first five working days of a month, i.e. Monday-Friday.
For these five days, you have to start training between 5-7 a.m., then take a photo of your training as a proof and tweet it to my Twitter account. Do this diligently for five days and win yourself a health-laden hamper prize of the month.
All I’m asking for is a disciplined morning routine for five consecutive days in a month, no more and no less. At best I’m hoping that after you successfully finish this challenge, your body will adjust to the morning hour and crave a morning workout session from there on. At worst, you will have trained a few extra days when you normally might have hit the snooze button.
Remember – the change starts in your bedroom, under that warm and cozy blanket. If you can resist the urge to hit the snooze button, get out of bed on time, tie those shoe laces and walk out of the house in pride, and do all this before the sun comes out, you have already half-won the battle.
But having said that, let me also put my other motto on the table, that being, any time is a good time for a workout. If you realistically cannot fit in a morning workout in your schedule, don’t give up all together. Workout at any hour of the day and you’ll still be a winner.
Tips to avoid the snooze-tragedy
We know it’s hard, especially when the weather cools down,but discipline and perseverance is all it takes to delegate yourself to a morning workout routine.
October’s Prize Hamper
As promised, I’ll be picking two winners from this week-long challenge, starting September 30 – October 4.
This October, I’m giving away two hampers from Mayver’s that’ll include the cutest wooden crates including a handmade “Mayvers Makes me Happy” teatowel and four yummy products of your choice – yes, you get to pick this time!
All Mayver’s products are 100% pure-state, dairy, gluten, sugar and cholesterol free with no added oil, salt, sugar, hardened fats or any chemical nasties. Being pure-state means they are just pure natural ingredients which have been crushed, blended (where there are more than one ingredient) and bottled.
Savoury spreads you can choose from:
Sweet spreads (no sugar, just the ingredient makes it taste sweet) you can choose from:
Mayver’s is all about making healthier, tastier food available for everyday Australians. Their products are not of the niche kind that you can only get in selected health food stores, instead they are readily available in Coles. How good is that?
I am extremely excited about this team up, as I truly believe this brand is on to doing big things into making Australian a healthy, happy country. One where we don’t need imported goodies in order to take a step towards a healthier life.
Now, what do you have to do to win this fabulous basket? Just wake up, exercise and tweet!
Who wants to workout at 5am now?
Check their website – www.mayvers.com.au