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Get Your Morning Workout Done With These 10 Habits

Get Your Morning Workout Done With These 10 Habits

Benjamin Franklin said it like this “Early to bed, early to rise, will make a man healthy, wealthy, and wise.”  Why did he say this some 200 + years ago?  Because he knew from his own experiences and watching others, that the ones who got up early, were healthier and more successful.

1. First and foremost you have to remember why you want to get up early and workout.

It starts here.  If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.  Early is hard.  If it was easy everyone would do it, right?  Your goal for your health and fitness must be so strong and the WHY behind it must be so powerful that nothing will stop you from accomplishing that goal.

2. Go to bed early.

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    No brainer right?  I have a lot of friends, that deal with insomnia, but really what happens is they have a lot on their mind.  We have all been here before.  As an early riser, I don’t have problems falling asleep, ever.  My only problem is falling asleep too early and getting up too early.  To ensure you get that workout in make sure you are in bed early.

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    3. Make a commitment.

    This sounds weird, but it works.  I sometimes tell my Facebook community, which consists of several people who work out and we all keep each other motivated by posting our runs, our workouts, etc.  What I like to do is post that I can’t wait until the morning to knock out 5K or 10 miles, or what I will accomplish in the gym.  Once I make that statement, I must complete the task because someone will ask me about it and I refuse to say, “Oh, I didn’t get up and get it done.”  Make your commitments out loud, especially if you have accountability partners, which we all should.

    4. Friends/Partners

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      Without a doubt the best workouts I have had in my life have happened when I had a partner to workout with.  Now, I work out too early in the morning to find a partner. If you can find a partner that is motivated like you are and you can hold each other accountable daily to working out, then you will accomplish your fitness goals.

      Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” The brain is weird, if you were thinking or they were thinking about not working out, you just gave them an opt out.  Make a statement.  “Can’t wait to see you in the morning”.  This implies that they will be there.  I am telling you have seen it enough, always make the statement and assume you will be working out in the morning, never ask.  If you ask it gives you both an option to opt out.  The guilt of trying to bail out on the workout is too overwhelming for the mind.

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      5. Treat.

      Treats are nice.  We all have to treat ourselves every now and then.  I have found that when I think about the next day, and what I will do, I will include whether or not I will be eating out.  I will actually think about the potential calories I may take in either through going out to eat or by treating myself after a nice workout in the morning.  The bottom line is that when you burn enough calories through a workout, you can have some wiggle room in your diet.

      6. Change your mindset. 

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        I am not a morning person.  I have heard this at least a thousand times.  None of us our morning people until we become morning people, and shift our mindset.  Say “I am becoming a morning person”, and then become one.

        7. Think about your current day.

        Think about how busy you were that day and how you wouldn’t have been able to get a workout in that day, if you wouldn’t have done it in the morning.  You have to make time for it, if not the day will be gone before you know it.

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        8.  How good does it feel.

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          How does it feel knowing that your workout is in the books and when you get off work, and you can go and have a few drinks with colleagues or dinner with a spouse, or spend some quality time with kids.  I live in an area where there are a lot of runners.  When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.  It feels great!

          9.  Set your workout clothes out. 

          Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something. Also, let’s face it, before bed we are likely to be a lot more gung ho about our morning workout than we are first thing in the morning.

          10.  Set multiple alarms. 

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            My friend Paul says he sets multiple alarms.  First call is at a certain time and then a last call is about an half hour later.  I have found this works for me as well.  The best thing to do is to bounce up before the alarm goes off and after a certain period of time I am sure this will happen as long as you make it a routine and a habit.

            About three years ago I went from being the person that says I will never be an early riser to a person that is now to the opposite extreme in that I want to see how I early I can get up and still get what I need to do throughout the day accomplished.  I accomplish more between 4 and 10 in the morning than I ever did between 4 and 10 in the evening.  There are no distractions in the morning.

            Take some of the actions above and see if you can become a morning workout person.

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            Last Updated on August 12, 2019

            12 Best Foods That Improve Memory and Brain Health

            12 Best Foods That Improve Memory and Brain Health

            Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

            But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

            I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

            Here are 12 best brain foods that improve memory and brain power:

            1. Nuts

            The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

            Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

            Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

            Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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            2. Blueberries

            Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

            When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

            3. Tomatoes

            Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

            4. Broccoli

            While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

            Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

            Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

            5. Foods Rich in Essential Fatty Acids

            Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

            The body does not naturally produce essential fatty acids so we must get them in our diet.

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            Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

            6. Soy

            Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

            Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

            Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

            7. Dark Chocolate

            When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

            Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

            8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

            Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

            B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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            Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

            Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

            To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

            9. Foods Rich in Zinc

            Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

            Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

            Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

            10. Gingko Biloba

            This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

            It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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            However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

            11. Green and Black Tea

            Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

            Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

            Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

            12. Sage and Rosemary

            Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

            Try to enjoy these savory herbs in your favorite dishes.

            When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

            More About Boosting Brain Power

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            Reference

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