Three goals that I hear many people talk about are: start working out, get up earlier (or go to sleep earlier), and overall live a healthier lifestyle. All three of these goals can go hand in hand, and instead of trying to do all three separately, there’s a way to combine them and make achieving them a lot easier.
Waking up early can be a very effective way of attacking your day right and being productive from the moment you wake up, and there are many ways to go about starting your morning, but the one way of I recommend starting your day off with, is to start it with a morning workout. There are many benefits that come with morning workouts, one of those benefits being that your energy levels are increased throughout the day. A National Sleep Foundation Study showed that: “people who work out on a treadmill at 7:00am sleep longer, experience deeper sleep cycles, and spend 75 percent more time in the most reparative stages of slumber than those who exercise at later times that day.” And another research study, conducted by the University of Georgia showed that participants who exercised (specifically walked up and down the stairs for 10 minutes) felt more energized than when they ingested 50mg of caffeine (around the amount a can of soda has).
Even for myself, when I began to work out in the morning, I felt that my energy levels and mindset were higher and better than when I didn’t work out. On the days that I sleep in or don’t start with exercise, I found myself feeling much more lethargic, tired and overall unproductive throughout the day. Morning workouts have become a part of my routine, and they have helped me grow and even become physically and mentally better.
Here are some of the advantages that come with starting your day off with a workout, that will help you strengthen your daily routine, minimize stress and be the best version of yourself.
Enhance Your Daily Schedule
It has happened to all of us. You plan your evening workout, you hype yourself up for the day and get excited to finally go to the gym after school or work, and then something comes up and your workout goes out the window. There goes your consistency before it has even started, or even worse, this happens to you after weeks of being consistent.
From personal experience, missing a workout due to unforeseen circumstances would lower my motivation and drive. As someone who thrives on consistency and my determination to work out, that break in routine can be detrimental. Even if you’re able to get in your solo evening workout, many of us are prone to the many distractions that can prevent you from getting the most out of your workout, especially if you’re working out alone.
Distractions like all of those texts and emails coming in, you start stressing about having to go home and make dinner, prepare tomorrows lunch etc. All of these things can break you out of your workout mindset and can go as far as making you lose motivation and begin to dread your workouts. This doesn’t happen to everybody, and depending on the person, evening workouts are actually better for some than others. Though for people like me and our Rise and Shine Morning Warriors, that’s not the case.
Getting your workout done first thing in the morning will let you get your workout in without having to worry about being distracted by external factors. If you have your day planned out, you don’t have to worry about anything coming up and ruining your workout plans.
Morning Workout Builds a Healthy Mindset For the Day Ahead
Rather than starting your day off lethargic and unproductive, starting your morning off in a productive, physically active and challenging way can actually help set you up for the day. Getting right out of bed and doing something that takes a lot of your focus and willpower will get your brain running early. By overcoming a challenge, such as getting out of bed or hitting a good workout, the rest of your daily challenges will be easier to manage and take on because you start your day off with a victory rather than a loss (the loss being hitting the snooze button, or staying in bed and scrolling through Instagram feed). I like to use the analogy of how our minds and bodies are like cars: sooner you start to gradually accelerate, the more effortlessly you will be able to get up to high speed and maintain it, while being more efficient and being able to overcome a greater distance.
What I mean by this is that if you start your day off productively, you enable your mind to work and you begin to accelerate it. You start it off with a challenge, something that you have to overcome. Once you overcome that challenge and finish your workout, you start your day off with a win. That win acts like a stepping stone that helps rise you up to the level you want your day and mindset to be at.
Morning Workout Increases your Energy Levels Like Coffee
The same goes for your body. Starting your day off with movement can help break you out of that morning “just rolled out of bed” lethargic state many of us are prone to.
On the days where I don’t work out within a few hours of waking up, I feel that my energy levels are much lower than the days that I do. (It’s those days where even after your 5 th mug of coffee, you’re still ready to crawl into bed and sleep). Working out however doesn’t necessarily have to mean sending a crazy 1-hour sweat-dripping strength training session. Rather your workout can even be a morning nature walk, yoga, stretching, or even light
cardio (such as jogging, skipping rope, cycling etc.) Your intensity depends on your fitness level and how acclimated your body and mind are to working out. The more advanced you are, the more you are able to do.
Never force yourself to train at an intensity which is too high for you. I always believe in pushing yourself to your limits but within reason. Doing anything that involves physical activity is always better than not doing anything at all.
But don’t take my word for it. Here are a couple of testimonials from a few of our gym members who attend our 6AM Rise and Shine Class:
“Since I decided to improve the quality of my outer life I knew that I needed to change on the inside. I looked at several scientific studies to find that one of the most powerful methods of self-improvement is through habits. I started replacing the ones that don’t do good for me or my family with the new – good habits through repetitive training. Every change doesn’t come easy. To stay on track, I needed momentum from my morning rituals that would propel me through my day. That’s when morning workouts became a part of my daily routine. Working out in the morning helps me to hold myself accountable every time I think of staying late at night. I want to be well-rested at the gym and push myself to get all the benefits of the morning workout. Within an hour of focused training, my mind and body wake up completely. While the old version of myself is still sleeping after a last night’s Netflix show, my newer version is heading home from the gym to greet the family with a smile, take a cold shower, meditate and read.
Now I can win my day!”
“I initially started coming to 6am classes to give myself a challenge both mentally and physically and now they are a part of my everyday routine. It took a little bit of trial and error and constant alarms to finally get that routine down but now I feel as though I am owning this personal power I never knew existed. Another reason I absolutely love coming to work out at 6ams are the coaches at RISE. The routines and workouts they come up with are not only challenging but lots of fun and knowing that they are on the other side having already put 110% into the class and I’ve yet to wake up, makes it 10 times worth it to come in and put in that work. I am so thankful for the RISE community and all of the coaches for their hard work and dedication.”
“I do the 6am classes mainly because it is the best way to get my day started. It clears my mind and prepares me for the day ahead. It also gives me a burst of energy knowing that I have accomplished (what is to most people) the hardest part of their day. I burn extra calories, work on strength building and my overall endurance. It is that extra little push in my week for extra gains. Going to the 6am classes has also drastically shocked my body. Just adding in that extra hour of working out has really helped with my weight loss journey.”
If you want to experience all of the benefits of working out in the morning and want to make it a daily habit, then join our supportive community of like-minded individuals. Try a week to see where it can get you. It’s on us because we RISE by LIFTING OTHERS.
Our classes run 5 days a week at 6am each day! We would love to have you come out and be a part of