There are many benefits to morning exercise. The gym is less crowded, you’ll have more free time in the evening (and be less likely to cancel due to after work plans), plus you’ll be more focused and have more energy the rest of the day. One study suggests it will help you better manage cravings and eat healthier throughout the rest of the day.
It can be tough to wake up early enough to get that workout in before work or school. Not everyone is a natural born early riser but there are ways to make it a little easier to make a morning exercise habit.
1. Get enough sleep- Experts recommend 7-8 hours of sleep each night. Have a good bedtime routine to get to sleep as early as you need to in order to get adequate rest. Limit cell phone, computer, and TV use before you go to sleep so the blue light they emit doesn’t affect your slumber. If you are properly rested, it is easier to get up for that early workout.
2. Get everything ready the night before– The less you have to think about after the alarm goes off, the better. Set out your clothes the night before (or sleep in your workout clothes). Set a quick light breakfast and full water bottle out to take with you to the gym. Make it as easy as possible to start that workout (plus you can sleep longer!).
3. Get something to look forward to– Excitement will help you get up and at ‘em. It can be something simple like a new playlist or podcast to listen to during your walk, run or strength training. Find a group class that you really enjoy, or look forward to talking with a friend that you are meeting to exercise together.
4. Get a workout buddy– You will be much less likely to sleep in and skip that workout if someone is waiting for you. Plus socializing with that friend will make your workout more enjoyable (see #3).
5. Get an Intention– If you are going to wake up early to work out, giving yourself a good reason to do it could make it feel a little easier. Think about why you are making this choice. For example, “I’m waking up early to exercise so I can come right home after work and spend more time with my kids.” Or “I want to get my workout done early so I will feel better throughout the day and be more focused for work.” Or “I’m getting my workout done for the day now before life gets in the way and I am tempted to cancel.” Make sure you know your why and write it down. Go back and read your intention whenever you need motivation to get up and workout when that alarm goes off.
Ready to take control of your mornings? I teach a 6 AM morning workout class on Monday's and Wednesday's at LivRite Fitness Noblesville and would love to be apart of your morning routine.
LivRite Fitness has Personal Training available at all their locations. Schedule a free fitness assessment today!
Topics: LivRite News
I always tell my clients to drink water if they have a craving, a headache, are constipated, hungry, etc. Water is so beneficial, so easy, so free yet so easily overlooked. It’s really a no brainer (actually your brain is 90% water!!). Your body is about 70% Water makes up the majority of your blood and every cell in your body is composed of water. It should come as no surprise, your body needs water to function properly.
As with most things, the amount of water needed varies for each individual, but if your urine isn’t mostly clear or if you have any of the symptoms I mentioned above, you most likely aren’t getting enough H2O. Some suggest 8 (8oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.
If you don’t care much for the taste of… nothing, then you can add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or an orange slice. You can even be so bold as to add a few berries or watermelon. What ever gets you to drink up. Cheers to your good health!
10 Reasons Why You Should Drink More Water:
Increases Energy & Relieves Fatigue
Since your brain is mostly water, drinking it helps you think, focus, and concentrate better. As an added bonus, your energy levels are boosted and you will feel more alert!
Promotes Weight Loss
Removes by-products of fat, reduces eating intake (by filling up your stomach if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
Flushes Out Toxins
Gets rid of waste through sweat and urination, which reduces the risk of kidney stones and UTI’s (urinary tract infections).
Improves Skin Complexion
Water moisturizes your skin, keeps it fresh, soft, glowing and smooth. It gets rid of wrinkles. It’s the best anti-aging treatment around!
Boosts Immune System
A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
Aids in digestion as water is essential to digest your food and prevent constipation.
Prevents Cramps & Sprains
Proper hydration helps keep joints lubricated and muscles more elastic making joint pain less likely.
Natural Headache Remedy
Water helps relieve and prevent headaches (migraines & back pain too!) Which are commonly caused by dehydration.
Puts You In A Good Mood
When your body is functioning at its best, you will feel great and be happy!
Saves You Money!
Water is FREE! Even if you choose bottled/filtered water, it’s still cheaper than that high sugar and fat-filled latte!
You probably have seen mini resistance bands around the gym. These small circles are light, inexpensive, portable and easy to use to get a super effective workout. The colors indicate the level of resistance which vary by brand, but generally the green is the lightest resistance, red is medium and blue is the heaviest. They can be used for cardio, stability and strength, including both upper and lower body exercises. The workout below focuses on your lower body, especially your glutes.
Adding a mini band to these traditional lower body moves increases the impact. Not only will your workout be more effective with the band because of the added resistance, it will also help with your form and prevent injuries. Placing the band above your knees during squats helps remind you to push your knees out, which can prevent knee pain and injuries such as strains and tears to your knee's ligaments (like your ACL). Using the band also helps activate your glutes, increases hip mobility and because of the constant tension the band creates, has been shown to be more effective than dumbbells in some exercises.
Perform a dynamic warm up prior to completing these exercises. Complete each exercise 10-12 times before moving on to the next. Complete all three then rest for a minute before starting again and repeating for a total of three rounds.
Start with a mini band positioned just above your knees and stand with your feet shoulder-width apart. Push your hips back and bend your knees to lower your body as far as you can, driving your knees outward against the band's resistance. Pause, then slowly push back up to the starting position.
Side Lying Leg Raise
Lie on one side with a mini band just above your knees. The arm closer to the floor should be bent to a 90 degree angle, to support your head or place your arm all the way out on the floor and rest your head on your arm (as pictured). Your other arm should be brought across your midsection, elbow bent at 90 degrees and palm planted firmly on floor. Contract your abs and lift your top leg up to the ceiling, keeping your hips stacked. Maintain tension on the band at all times. Pause 1-2 seconds before bringing the leg back down. Continue for 10-12 reps and switch sides.
Place mini band just above knees. Lie face-up with knees bent, feet hip-width apart, and arms resting at sides. Press into the heels of feet to lift hips up, squeezing your glutes and forming a straight line from knees to head. Slowly lower hips back down. Repeat.
One Leg Hip Bridge
Remain in the hip bridge position, lifting one leg so your knees are still next to each other. Squeezing your glutes and engaging your abs, lift and lower your hips while leg remains extended. Repeat for 10-12 reps then switch legs.
Adding a mini band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hip mobilization and glute activation. Have questions about this workout? Ask a trainer at LivRite! Be sure to check out all of our great leg workouts.
Working with a personal trainer is one of the most successful ways to improve your health and fitness. Personal trainers are used by people of all fitness, age and economic levels to help make lifestyle changes not easily achieved by themselves. A 2014 study in the Journal of Strength and Conditioning Research found those who used a trainer had greater improvements in their lean body mass, and other measures of health related fitness, than those who completed self-directed training.
Consider the following benefits of hiring a personal trainer:
1. Build Confidence- Feel uncomfortable in the gym? Don’t know how to use all the machines? A trainer will show you the correct way to use equipment in the gym and give you a plan.
2. Accountability– Do you find it difficult to keep working out consistently? Having an appointment with a trainer might be what you need to get you to the gym when you may otherwise find a reason not to go.
3. Clarity– Fitness and nutrition can be very confusing. Every day seems to bring a new diet or workout trend. A trainer can help you sift through all of the information out there and provide direction to help you find the right path for your fitness journey.
4. Expert Workout Advice– A personal trainer will help you define achievable goals and plan how to meet them. They will create a workout routine specific to your goals and needs while also making allowances for your current physical condition and medical background.
5. Improve Overall Fitness- A personal trainer will create an individualized program that improves your overall conditioning and develop the specific skills you need. They will monitor your progress and fine-tune your program as you go, ensuring your progress and helping you work your way off plateaus.
6. Avoid Injury– Having a trainer demonstrate the correct form, and watch you complete each exercise to ensure you are completing the move in a safe way, will help to avoid any potential injury. Also, your trainer will plan your workouts to maximize the benefits and reduce the possibility of injury or overtraining.
7. Focus On You- If you have a unique medical concern, a trainer can work with your physician, physical therapist or other health care provider to plan a safe and efficient program that will speed your recovery or enable you to reach your health goals.
8. Motivation– Ever feel like you can’t do one more rep or keep going for one more minute? A trainer will push you (safely) to do just one (or two!) more.
9. Fun – Doing the same old thing at the gym might get boring (and may prevent you from reaching your goals). A trainer can change up your workout and show you new exercises to keep things interesting, maybe even fun!
10. Support– Your trainer will be your biggest cheerleader and source of encouragement. I know most trainers became certified for the same reason I did, because we want you to succeed in meeting your goals and live a happy and healthy life. A trainer will work with you to overcome any resistance or barriers to creating a healthier life and meeting your health goals.
Thinking about working with a personal trainer? Have questions? Sign up for your free fitness assessment today!
Topics: LivRite News
Food is fuel for your body so you want to be sure you are giving it what it needs to optimize your workout and your overall health. Without enough quality fuel, your metabolism gets the message it needs to slow down to preserve what calories you do have left in your body (storing all and any fat), or if all of your glycogen stores (your body breaks down carbohydrates into glycogen to use for energy) are depleted, your body will try slow you down, possibly making you feel nauseous or faint, or in more extreme cases may eat away at your muscles when it runs on empty. Not fueling properly for your workout can be bad for your blood sugar, your muscles and ruin your performance.
Fueling for (and recovering from) exercise matters most when you are performing a longer and more intense workout. No matter what you are doing, though, you want to make sure to eat any small snacks at least 20 - 30 minutes pre-workout, which leaves time for digestion. Keep any bigger meals to at least two hours before your workout.
Before Your Workout: If you are eating an hour or two before a workout, make sure to eat a small amount of something easily digestible. Try to stay away from anything with too much fiber as it takes a long time to digest and may cause an upset stomach. Carbs are important and depending on your workout you may want to add in some protein to stave off hunger as well. Some examples; half a banana, some greek yogurt, half of a fruit and nut bar like a Larabar, or almond butter on a piece of whole grain toast.
After Your Workout: Again, it depends on how long you exercised and the intensity of your exercise when considering what to eat when you are done. If your workout is under an hour and not especially intense, no post workout snack or meal is necessary. I know when I plan to run for 30 or 40 minutes, I love to run mid morning right in between breakfast and lunch, no special snacking required. If you had a more lengthy workout and/or did strength training, be sure to eat a little something with healthy carbs and protein after. Some examples, cottage cheese and peaches, Triscuits and cheese, almond or natural peanut butter on whole grain bread, or a handful of almonds and fruit. Just don't overdo it!
Experiment with your pre and post workout meals and snacks. Make sure you drink plenty of water and find what works best for you! If you need ideas for healthy snacks, check out some of our favorite healthy recipes.
Topics: LivRite News