How to Get Your Morning Workout Motivation!
Have you wondered what is the best time of day to exercise to burn more fat and lose weight?
The magic is less in the actual TIME of day and more in what time YOU will Stick To your workouts. Morning Workouts have been quite successful for super busy moms – like myself.
Benefits of AM Workouts
~ You are taking care of your needs 1st – placing what is important to you at the top of your “To Do” list and following through with your priorities. This is YOUR time…and for many busy moms this is the only time of our day we have all to ourselves.
~ Our days can become super busy and the best of intentions to get your workout in later in the day tends to get set aside and labeled as …”I’ll start tomorrow”. Studies show that those who do workout first thing in the morning are more likely to stick to their fitness plan long term….and we all know – consistency is what Gets Results!
~ Getting your Workout in First thing in the Morning Sets the Mood of your Day You start your day energized, will feel less stressed and are more likely to make better choices throughout the day.
Yes, each of us has a choice to plan our workouts as to when they best fit our schedule. if you have been most successful with afternoon or evening workouts…no reason to change. However, if you thought afternoon or evening workouts would be best, but you just haven’t followed through yet….try the Morning Workout Routine.
Here are some tips and strategies to get you going.
1. Plan Ahead
The most successful morning routine begins the night before. Planning ahead- once again – is an essential step to your success.
The night before, take a 5 to 10 minutes to be sure everything you need is ready to go once you awake.
- What’s for breakfast ?
What can you prep tonight to make it easier on you in the morning – Your workout is set and ready to go – what you will wear, your workout log, equipment, music, etc.
2. Get Enough Sleep
Going along with planning ahead, be sure you are getting enough sleep. Your body needs adequate rest to wake up refreshed and ready to start your day. Be sure you are getting at least 6 to 8 hours of sleep.
3. Begin with a Positive Attitude
Wake up with positive, encouraging thoughts…easiest way to begin – simply be grateful for this day before you. Also be sure to review your journal, affirmations or your goal setting sheet for a reminder of WHY you are doing this, WHY this is important to you.
4. Allow your body to actually Wake Up
Do some light stretching and if possible, get some fresh air, drink a glass of water. I love to walk out on my deck first thing in the morning, breath in the morning air and take note of the beauty and peacefulness of the day. Yoga has always been a part of my life, so I enjoy a series of sun salutations to prep my body. Drinking water right when you wake up is a great way to revitalize and rehydrate your body.
5. Fuel Your Body
Review your fitness journal or your goals over a cup of freshly brewed mint green tea and nourishing meal to fuel your workout.
Allow me to dispel a morning workout motivation myth
Exercise on an Empty Stomach
There are many studies that discuss your body’s ability to burn more fat when you workout 1st thing in the morning on an empty stomach.
Yes this has validity – however, please take note that your fat loss transformation is NOT about how many calories you burn during each exercise session…..but rather how many calories your body burns ALL Day Long.
Any time you decide to workout on an empty stomach, your body does not have an immediate source of fuel – in these studies it does show your body is able to pull some additional fuel from your fat stores BUT your body is also in a state to pull from a more immediate source of energy…your Lean Muscle.
So even though you may be burning more fat, you are also at risk for burning muscle tissue- this will affect your metabolism for the rest of the day – less muscle = slower metabolism. (i.e. your body will not be burning as many calories and fat for the next 24-48 hours with a slower metabolism due to the loss of muscle during your morning workout).
Also…if you do not have the right type nourishment to fuel your workouts, the intensity of your workout will suffer.
As I have shared in many other posts about the effectiveness of your workouts, Intensity is KEY to achieving fast results. Take away the intensity of your workouts…..and you are slowing your body’s ability to achieve results.
Please make every effort to eat before you workout.
No time?
Wake up 15 minutes earlier.
Give yourself this time to drink some fruit juice or a smoothie. Make it easy on yourself – as a partner of Team Prograde Nutrition, I have and highly recommend you have Prograde Lean Chocolate Meal Replacement or Workout on hand. All you have to do is mix with water and you have a delicious and energizing breakfast.
Above all else …..
6. Focus on the Benefits
I always focus on the POSITIVE outcomes — physical and emotional.
My energy levels, I feel empowered to make good choices for the rest of the day, improved mood, less stressed and more.
These outcomes allow me enjoy my day and enjoy the time I spend with my loved ones….thus improving my relationships!
Physically it feels great to feel lean and toned and I just feel Strong (inside and out)!
THIS is what motivates me! Hope it has the same effect for you!
The whole purpose of this journey is to create a lifestyle change. The most efficient and effective method of making this possible…Consistency.
You Must Be Consistent in order to create New Habits in your Life. Habits that become stronger over time and deliver the most powerful results.
Here’s to a successful start to your Morning Workout Motivation
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Good Day Holly,
Thanks for the wonderful tip! Like it very much…God Bless…
I LOVE Waking up between 5 and 6 am. I eat a healthy meal, drink Water and Get my Workout Done. Now it’s out of the way and I am ready for the Day. Thanks for all of your Tips and Motivational Tools Holly!!
Hugs, Erica
I get my workouts done in the morning after I’ve taken the kids to school and kindergarten. That way I know I’ll get it done because if I wait until the evening my motivation has usually waned by then and it’s easier to find excuses not to bother! Also if I get the workout done in the morning I find it easier to stick to my meal play for the day.
Today is my first day trying a 5:30am workout. I am NOT a morning person but surprisingly I am feeling better. I did not eat before my workout though. I found when I used to run in the mornings and I a bagel or banana before. My stomach gave me a lot of problems. I take a while to digest food. I am going to try the meal replacement shake for my Wednesday workout and see how I feel. Thanks for hte tips Holly.
Suzanne
I have always worked out first thing in the morning. I’ll be done with maternity leave on Wed, so this week I’m getting up at 5 a.m. like I did when I was working and doing my exercises. I did not know I shouldn’t be working out on an empty stomach. Would a piece of fruit be ok to eat before working out, or should it be in liquid form?
My workout buddy and I have been hitting the gym at 5:15 and getting our workout/cardio done for the day! Two days a week we take a spinning class at 5:45. I feel great since I’ve been working out in the morning. Definitely more energy throughout the day! It’s nice to get it done before all the kids and hubby start stirring! Thanks for all your great tips!
Hi Holly,
I love my morning workouts!! Gets me going in the morning and I have already accomplished something before I get the kids ready for school.
I haven’t been eating though. I do my shake after or I will wake up the kids and then NO exercise in the morning!
I have tried morning workouts, and i feel awful the rest of the day. I kept listening to people telling me that i’d feel great, and i tried for about a year and half, but i still felt bad. If it’s something gentle like walking, fine, but if i want to do an intense workout, my best time is between 4 and 7 pm. Actually any time after 2pm works best for me, but in a pinch, i can start at noon.
I think it’s important to know when your optimal excercise time is and try to accommodate your schedule. When i finally let go of the notion that i could “get over” feeling bad on days i did morning workouts and switched to afternoon workouts, i felt wonderful!
I am awake and alert, ready for exercise.
I have been up for a number of hours, am properly hydrated and have fuel in the tank because i’ve eaten throughout the day.
My energy after exercising helps with things i want to get done in the evening.
To those of you who can exercise intensely in the early a.m., my hat’s off to you. To those who maybe struggled so hard as i did to try to get it all done in the early a.m., maybe a different time slot will work better for you. I know it did for me, and i’m glad i didn’t give up.
I usually workout at around 9 or 9:30 am but there are days that it doesn’t get done till after lunch. No sweat. I always get it in!
This is why I workout at 5AM, hehe.. Get it in and get it out the way and the rest of my time is dedicated to my sons and all the other duties I have!
I used to try to workout at 1PM and when it got to 1PM, I NEVER did it! I always said I’d do it later..Getting it in at 5AM is no excuse for me.
I love morning workouts! It makes the rest of my day seem like a piece of cake!
I usually workout in the mornings, I do feel better and ready for my day. I am in a groove so if I don’t get my workout done in the morning I fit it in throughout they day, but it gets done.
My body is usually tight and sore first thing in the morning, so I like to get it warmed up by eating breakfast, moving around some and then I get a good workout in. I have also tried working out first thing in the morning and I don’t feel it’s my best time to workout. I get a better workout in when my body is all warmed up and after I’ve had a good breakfast – and sometimes lunch!
I used to workout in the evenings, but if I do an intense workout, my sleep is affected.
So, I prefer a mid morning or mid afternoon workout time! I think you just have to find what works best for you, your body, and your schedule, and stick with it!
Thank you, Holly!
I try to get my workouts in the morning time. I am finished with school now so I can get up at 5am just like I did for school.
Luv it! Luv it! Luv it!
My life changed when I started exercising in the morning. This article explains it all so well. I’m posting it up on my Facebook Fan Page now…
Women need to know about this. As always, thanks for the great content and motivation Holly!
Andréa
I start my workouts at 9am most days of the week. There are 2 days that I won’t be able to get my workout in until 5pm due to a change in my work schedule. It should be interesting because I prefer the morning routine. Once that workout is done, I feel much better and have less stress about getting it in later in the day.
Megan, I’m with you. I do movement in the morning, but for an intense workout, it’s just not the best time for my body. I can do late morning, but my best time is late afternoon or evening. As Holly says:
“The magic is less in the actual TIME of day and more in what time YOU will Stick To your workouts”
Learning to listen to our bodies to figure out what time works best for us, and then make it work with our schedule is the best approach!
I am definitely a morning workout person. I get up at 5 AM – have to be out of the house at 7 AM for work. I like the energy I feel after my workout and it really does set the stage for the day plus, it’s me time and no one else needs me then – and, I know I’ve gotten it out of the way and the rest of my day is open for everything else. It is the only way I can be consistent.
Morning is my time now over the years I have learnt that if I do not do a workout in the a.m. it will not likely happen. I work in a high stress environment and my committement to wellness is to have my mornings for myself. It sets the tone of the rest of the day and makes me feel good about doing something for me.
I’m a fan of the morning workouts for sure! It’s not always easy to get up and get going, but I’m so glad when I’m done and my day is always more productive. But I agree, it’s what best works for you and your body!
Thanks Holly!
I love morning workouts. The only trouble i have is that now that my children are older (16-22) they stay up MUCH later and sleep can be tough. I still prefer to do a morning workout – I swim at 5am 3 days a week and try to do my weights the rest of the days. I find that if I start I always have a great workout!
I find it easiest to work out in the morning so that it is done and I can move on with my day. I enjoy the quiet solitude of working out before the rest of my family is up and the hustle and bustle begins!
Hi, I’m new at FYM a beginner, have just started this month 1st of March and I’m excited with the programs I’m in so far, i’m still not really in any schedule haven’t try the a.m workout yet I’ll just jump in doing the 10-15min when I can sometimes in the afternoon around 2pm sometimes evening around 5pm one time i thought i’ll pass but then i thought the day is not yet over so l end up doing 15min at 10pm lol.
I’m a mother of 2 age 8 and 3 and like many i’m not that happy with my mummy figure and this is the first time i’m giving myself a try in a workout so far so good.
Thank you Holly and all for the motivations and tips I’m slowly tuning myself into this FYM
Im part of the small minority that also prefers to excercise in the afternoon. Im so NOT a morning person – I feel like I get up and have so much to do for the day that I cant focus on working out – especially if I have to eat first. Maybe when my kids get older I will? I look forward to my late afternoon workouts and rarely miss doing them. Thanks Holly!