Monday, August 31, 2015

Early Morning Workout Tips!

Don’t let your morning routine hamper a great workout opportunity!

I have been asked time and time again how in the world do you get up at 4am to work 
out!  And my answer (after the usual and honest “you really do get used to it”) is preparedness.  If I am getting up that early to work out and then get straight to work I have to have everything ready prior to the alarm clock going off!  I don’t want to get up and have my workout be clouded by the stresses of running late because I couldn’t find a shoe or not having the time to eat a quick breakfast.  So here are some simple steps for those that do the morning workouts.

  • Do as much the night before as possible.  
  • I lay out my entire “outfit” the night before.  Pants/Shorts, Shirt, Sports Bra, Socks, Sweatshirt (if I need it) and I even have my shoes laid right by where I am getting dressed.  Ready to be slipped on.
  • I make my water the night before and leave it chilling in the fridge.
  • I also get all things ready for my breakfast.
  • Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar might be low. If you don't eat, you might feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something to raise your blood sugar, such a simple smoothie (recipe below!). Emphasize carbohydrates for maximum energy or protein to keep those muscles happy!
  • Leave in plenty of time to get in a good warm up and wake up!
  • Let’s not sugar coat any of this…the majority of us who do morning workouts are not necessarily morning people.  MYSELF INCLUDED!  I work out in the morning because it works best with my schedule.  I always try to get to camp about 5-8 minutes before class starts to just walk.  Sometimes I walk alone and “wake” up and other times this is my visit time with my other chicks in class. This little extra time is imperative to a good workout to really get the body ready for the “real” warm up. 
  • Lastly remember that this time is YOUR time. Your time to improve your mind, health, and body and should be looked at as important as any other appointment you may have – whether it be your job, doctor’s appointment, anything.  I mean…if we ladies don’t take care of ourselves then who will?!?!
So all your ladies who get up “in the middle of the night” to work out!  You go girls!!!
To all you ladies who work out mid-morning or at night…YOU GO GIRLS!!  Most of these honestly apply to you as well with just a few tweaks!  

Jennifer Shumate, CFT
Senior Trainer
Denton North (MWF – 5AM)

Chocolate Peanut Butter Smoothie 
  • 1 large banana, peeled, sliced, and frozen (you won’t even taste this!)
  • 3 Tablespoons unsweetened cocoa powder
  • 6 oz Chobani 0% Greek Yogurt (or 2%, flavored or unflavored)
  • 3/4 cup skim milk (or your favorite kind of nondairy or dairy milk – use your favorite milk!)
  • 1 Tablespoon honey
  • 1 Tablespoon peanut butter (natural peanut butter)
  • 1 Cup Kale Leaves (again…won’t taste them!)
Put all of the ingredients into the blender, in the order listed, and blend on high until thick and smooth. I would start with only 2 Tablespoons of cocoa powder, blend, and then add 1 more for a stronger chocolate taste. You may need to stop and stir/scrape down the sides of the blender a few times.   (If you prefer a less sweet smoothie, you may leave out the honey. Add more peanut butter for a stronger peanut butter taste. Add more milk to make the smoothie thinner, if desired.)

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