How to Motivate Yourself to Get Up and Workout in the Morning

How to Motivate Yourself to Get Up and Workout in the Morning

Getting up early to workout before heading off to run errands, go to work, and do everything else your life requires of you is hard. It can be even harder, though, to motivate yourself to workout when you get home from work. You may start your days off with every intention of hitting the gym or going for a run after you get off work. Then you get home and sit down for just a minute, but a minute becomes an hour. Then you need to make dinner. They have some take-home work to do. The kids need help with homework. Sound familiar?

Some people successfully make time to exercise after work, but it’s actually a lot harder to do than getting up in the morning and working out before you get your day started. Beginning the day with an energy-boosting workout is great for your productivity and demeanor, too. So how can you motivate yourself to get up and and workout in the morning?

Plan Ahead

Lay your clothes and gear out before you go to bed. I’ve known moms who actually sleep in their workouts clothes! Not necessary, but if you at least have your clothes and shoes sitting out by your bed, you’ll be able to sleep a few more minutes and not fumble around in the dark looking for socks. Once you’ve gotten changed into your workout clothes, and you have everything ready to go, there’s no excuse at all. Get moving!

No matter how well intentioned you are, “Just 5 more minutes” usually turns into 10, 15, 20, and more. Before you know it, you’ve slept through your workout time. When the alarm goes off, don’t let yourself doze off again. I put my alarm (my phone) in the bathroom so that when it goes off I have to actually get up out of bed to turn it off.

Think About How You’ll Feel When You’re Finished

No one LOVES getting up at 5:00 a.m., but what you will come to love is the feeling of accomplishment you have when you’ve already taken care of you before breakfast. Think about that feeling when you’re wiping the sleep from your eyes. Forget how you feel in that moment and focus on how you’ll feel when you’re finished.

After a three weeks of following these simple tips, you’ll be well on your way to forming a great morning workout habit. I promise it gets easier but you have to give it time to become a habit before giving up!

 

4 Instant Energy Tips

4 Instant energy tips

 

As a mom, I almost always feel zapped of energy on some level. Diapers, meals, snacks, potty, laundry, work, house, phone, snacks, meals….you know! I still have a mental check-list I run through on days when I’m really struggling to get (and stay) going. While it may be normal to feel run ragged at the end of a long day, struggling with energy all day is not normal. My 4 instant energy tips:

Get More Sleep

If I’ve gotten less than 7 hours, I’m zapped. Quick fix? Skip the T.V. and reading and go to bed earlier. Even 30-45 minutes makes a huge difference. For me personally, it never works to head to bed at the same time and just skip my morning workout by hitting snooze! Catch up on the front end.

Eat A Healthy Breakfast

Some days it’s 10 a.m. and I realize I’ve been up since 5:30, worked out and still not eaten. It’s difficult for me to recover on these days. Best I can do is to eat ASAP and wait it out until the next day. Skipping breakfast, or not eating a well balanced breakfast will zap your energy every time!

Workout

People don’t workout because they are tired. They are tired because they don’t workout. It’s a vicious cycle. Yes, the first couple of days are going to suck! But sooner than later, a short workout will help you feel more energized every day. Even 20 to 25 minutes!

Drink More Water

According to a study in The Journal of Nutrition, women who experience even mild dehydration saw significant drops in energy levels. Carry a water bottle with you at all times. You’ll sip unconsciously on it all day! If you’ve been dehydrated, drink up and your fog will lift.

Megean and the boys Meagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

3 Surprising Things Slowing Weight Loss

Is the scale stuck?

Is the scale stuck? Do you feel like you are doing everything right but not seeing the results that you want? It’s actually very common among women trying to lose weight. They are working hard and are focused, disciplined, and serious about their health, yet they aren’t seeing the results they want to see.

These are the top 3 reasons why ladies in my online support groups find themselves in a weight loss plateau.

Not Eating Enough

When you eat a clean, healthy diet, the body requires a surprisingly large amount of food. If you are obsessively counting calories so that you hit your calorie target, you may not be getting enough food to fuel weight loss. You should never drop below 1200 calories (NET) a day, but many of us should be well above that number for healthy weight loss. This is especially true if you are working out intensely. Take two weeks and increase your calorie intake by 200 HEALTHY calories a day and see what happens.

Sleep Deprivation

It doesn’t matter how perfect your diet is or how intense your workouts are, if you are sleep deprived your weight loss will stall. The body requires adequate sleep to function properly – that functionality includes weight loss. Lack of sleep also makes proper nutrition extremely difficult. I really don’t feel like a chicken breast and brussel sprouts when I’m running on 4 hours of sleep – I would rather have a cheese burger! If you’re a mom, this can be the most challenging part of losing weight. Do the best you can and at least be aware that it affects weight loss.

Lack of Weight Training

If you are nearing your goal weight and feel stuck, you may need to either lift heavier weights or START weight lifting. Strength training will not make you bulky. Women generally do not have enough testosterone to bulk up from lifting. It will build muscle mass, prevent injury, and keep you strong. Without weight lifting you’re going to have the same shape body even at a smaller size. To change the SHAPE of your body, you have to have weight lifting in your life. Think of it as a toner bicep taking away from post-baby belly fat.

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

5 Common Sense Tips For Rapid Weight Loss

Common Sense

We are so bombarded these days with information on how to lose weight, what works and what doesn’t. I dare you to google “weight loss” and read for 20 minutes without your heading spinning. If you weren’t confused before that, I can guarantee you will be afterwards. I’m such a no nonsense person – I just want you to give it to me straight without all the fluff. Why not get back to the basics of a healthy lifestyle? I promise that if you focus on healthy living and making these 4 things common practice, weight loss will be an oh-so-fabulous side effect. It will just happen naturally and quickly.

1. More Sleep.

Duh. Right? Easier said than done. Right? Sleep is non-negotiable. We have to have it to function in the world. Our bodies have to have it in order to function properly. Things like metabolism, levels of stress hormones, and appetite are all greatly affected by lack of sleep…and not in a good way. Chronic sleep deprivation can actually cause weight gain along with a whole host of other unpleasant conditions like high blood pressure and heart attack. If you can’t find time to sleep for 7-9 hours a night, you must re-evaluate things. That may sound harsh but until you can get enough sleep, nothing is ever going to feel great or come together like you want it too!

Want more information? Check out this link

2. Limit Processed Foods.

It sounds so great to say, “I limit processed foods!” Yay! But what does it really mean? What and how much you limit is up to you, but I think that in this case, more is actually better. Generally, I think of processed food as any pre-packaged food with more than two or three ingredients. Here are my general guidelines when deciding something is not consumption worthy:

• It has more than two or three ingredients. Frozen broccoli should only say “broccoli” next to ingredients.
• I found it in the center isles of the grocery store. With the exception of grains, most things in the middle of the store are highly processed with lots of junk.
• I found it in a convenience or gas station store. Even the nuts and dried fruits in these places are FULL of truly awful things like sugar, nitrates, and other preservatives.
• I found it in a drive through. In a pinch, ok fine some of the salads are edible, but even those are topped with meat that’s processed.

3. Don’t Go Back For Seconds, Ever.

This is the simplest thing in the world, but not always easy to do. Our perceptions of serving sizes are skewed. Chances are you had plenty to eat in your first round. If you’re still hungry an hour later, have a snack instead of another plate of food.

4. Drink Water & Only Water.

We hear this so much now that it’s almost like white noise when someone says, “drink more water!” A cup of coffee is fine. Herbal tea? Go for it. Our bodies are more water than anything else so water intake is actually required for it to function properly. If you’re already drinking only water, that’s amazing! Keep it up. If you’re not, it just makes sense to start. It’s a simple way to see immediate improvements in how you feel and in your waistline. Ditch the sodas, alcohol and juices and drink water!

5. Be More Active.

You don’t have to commit to doing Insanity or P90X. You simply need to increase your activity level. Shoot for 30 minutes of activity 5 days a week. If you hate exercise, get outside, play with your kids, turn up the music and dance, or go for a walk. Not only will you feel amazing from those endorphins, you’ll also speed up weight loss. As you become more active, keep working on being even MORE active. If you only have 30 minutes, that’s ok just make those 30 minutes a little more intense over time. Keep challenging yourself! The rewards of accomplishing something you thought you couldn’t are just as profound as dropping a clothing size.

There are always exceptions, I certainly haven’t covered every “what if” here, and I’m not saying you need to be perfect all of the time to make progress. Generally, if you do these five things you’re going to feel better, make better choices, lose weight, feel better, make better choices….you get my drift.

Meagan Norris- Beachbody CoachMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!