5 Most Effective Ways to Transform into a “Morning Workout Person”

How many times have you heard (or asked) the question:

“When is the best time to workout?”

 

Typically, the answer is when you make time, whether that’s in the morning, after work, after dinner, or on your lunch break. In our hectic world, it is better to workout at some point in the day than not workout at all. But, working out in the morning has some serious benefits that will make building a sweat worth getting out of bed:

–  You are much more productive throughout the day.

–  You are much more likely to make healthy food choices.

–  You are less stressed knowing you already worked out and don’t have to worry about finding time later in the day.

–  You are better able to cope with unexpected tasks or decisions.

–  Early morning endorphins boost your mood for the rest of the day.

–  You will actually have MORE energy after a great workout, not less.

 

1.     Be Ready to Workout—the Night Before

Just thinking about rushing around trying to find workout clothes when you’re half asleep will make you want to curl back up in bed. So, why not get ready the night before? Put your workout clothes on your nightstand or next to your bed.

When you get up, grab them, change, and off you go! No rushing around like a crazy person! Bonus: You’ll cut about 15 minutes off your morning routine~ one less reason to pull the covers over your head.

 

2.    The Old Buddy System- “Virtual Style”

It’s all about accountability. Have a friend type a post on Facebook or Twitter that says something like “Can’t wait to see you tomorrow at 6:30 am!” ~ and then tag you or several people meeting at the gym to workout or for a class. Now everyone knows where you should be at 6:30 the next morning! You just got called out- to become healthier! Knowing that you are getting to see positive people that are caring and supportive will also help you get out of bed. Friends are looking out for you and cheering you on!

 

3.    Put Mints in Your Nightstand

Really? That’s what I thought too. I read this tip from Brett Hoebel, fitness trainer and founder of Hoebel Fitness. He suggested that the sugar in the mint will wake up your brain and trigger your taste buds into thinking that food is on its way. Plus, no morning breath! I tried this for a week (thinking there’s no way it’s is going to help) and it actually worked. I could get out of bed and get ready for my workout so much more easily than without the mint. Weird? Yes, Worth trying? Absolutely.

 

4.   Put Your Alarm Clock Across the Room

That alarm clock is blaring from the other side of the room, refusing to let you sleep. You can’t just turn over and hit the snooze button. To shut that annoying sound off, you have to physically get out of bed, walk across the room, and turn it off. Since you’re already up and out of bed, you’ve just made it through the hardest step! I know that bed might be calling your name, beckoning you to return and cuddle, but it will have to wait for later that night.

 

5. Use the IFTTT App

The what?? I learned about this at the SMART Success Academy; and it is just too cool. It stands for “If This, Then That.” You create “recipes” using your phone and/or all channels of social media. For a morning workout, you can make a recipe that basically states: “If the time is 6:00 am, then I need to get up and out of bed. That means I need a wake-up call on my phone, just like at a hotel.” The recipe can be whatever works for you. You can have the app call your phone and when you pick up, you hear an actual recording of your own voice saying something like “OK; you’re up! It’s a new day, time to do that workout! Think about how amazing you are going to feel after!” Go to www.IFTTT.com to learn the in’s and out’s and how to make your own recipe. It can be used in so many ways; you’ll love it!

 

Working out in the morning is no easy task. (I am nowhere near perfect at this, trust me) If it was, everyone would be exercising at 6:00 am! Time, patience, and practice is what it takes. You can learn a new habit in just 21 days. Commit to this new habit. You won’t regret it.

 

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Halftime HIIT Workout

Why sit around during halftime when you can fit in a great workout?
Weekends in the fall= lots of football!! Here is a fun HIIT (high intensity interval training) workout to fit right into those 15 minutes of halftime you have to kill

Now you can work-off all the brats, chips, and game day food! Bam! 🙂

#resiliencyfitness #football #collegefootball #collegegameday #HIIT #tailgating #NFL#workout #weekend #exercise #fall

#fitness #quickworkouts #challenge #getfit #workoutideas

3 Awesome Ways to Use Apples

It’s not fall without apples, right?

Apple cider, apple pie, caramel apples… Hold up, I need to keep it healthy here! 😉 (Even though apple cider is oh so delicious!)

Tip 1:

Use apple butter or applesauce to replace the margarine, butter, or oil when baking. It adds just a little sweetness and the moisture needed to make what you are baking just as soft and delicious….. with way less fat! I do this with any kind of boxed cake or dessert, with graham cracker crusts, or even for homemade cookies (if it’s a fruit-based cookie).

Tip 2:

Add apples into a salad with chicken for a little sweet/salty combo. Or, try putting some thin apple slices on your boring old turkey sandwich to liven it right up. In the morning, nothing feels more like fall than warm healthy oatmeal with some apple pie spice and fresh apples mixed right in. Try it, you’ll love it~

Tip 3:

If you pack it, you’ll eat it. Before you go to work, take an apple with you for a snack. Or, if you have kids, make sure to throw one into their lunch bags. Apples are at their best this time of year, so get as many fresh ripe apples while you can! Apples are great in the morning too because they give you ENERGY! Some research has shown they provide more energy than reaching for that extra cup of coffee….. Plus, they have a lot of fiber to make your stomach happy too…. Convinced yet? 🙂 I hope so!

Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 

 

Pumpkin Roll Protein Bars

Ingredients:

1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin

—-

2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk

Directions:

  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars

 

 

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4 Easy Steps to Baking Spaghetti Squash

I have always heard people talk about using this squash as a substitute for pasta. So, I finally decided to try it. Maybe I was worried it would be a long process or wouldn’t know how to cook it, but it only took 4 simple steps: Cut, Scoop, Bake, and Shred.

 

What you’ll need:

1 medium spaghetti squash

Large knife

9×13 glass baking dish

1/3 cup water

Fork

Spoon

Bowl (2 salad or one large bowl)

 

 

Cut

  • First, cut the squash in half length-wise. I am accident-prone, so I put a kitchen towel underneath to hold it. It didn’t slip at all. spa squash 1

 

Scoop

  • It’s very similar to a pumpkin inside, so this will be good practice for Halloween. Taking the spoon, scoop out of the seeds and messy part, leaving only the squash flesh. It should look like an empty bowl. spa squash 2

  • spa squash 4

Bake

  • Preheat the oven to 425 degrees.

  • Pour the water into the 9×13 glass baking dish spa squash 3

  • Place both halves of the squash flesh-side down into the baking dish

  • Bake for 37-42 minutes

  • When you can easily put a fork all the way through the flesh to the skin, it’s cooked thoroughly. The outside becomes almost “crispy.” spa squash 5

Shred

  • Taking your fork, start to scrape the inside of the squash from one side to the other (as best you can).

  • You will notice that what you have scraped turns into what looks like spaghetti! Place the shredded squash into a bowl. spa squash 6

  • Continue until all squash has been shredded and removed. The only thing left will be the outer shell. One half of the squash literally fills up an entire salad/soup bowl. So, keep another one on hand!spa squash 7

  • Do the same with the other half of the squash.

  • Voila!spa squash 8

 

I have read various ways to serve the squash. Some people pour marinara sauce over the squash, just like pasta. Others will add seasonings, olive oil, chicken, and vegetables to make almost a pasta salad. The squash isn’t like butternut squash. It’s actually kind of bland. So, you can really experiment! Have fun baking this at home- just four easy steps!