Clean Eat Education :: 5 Tips to Make Morning Workouts Easier

If you are a morning person like me, you may find it easier to get your workout in during the morning hours, preferable before you start your day. If you are not perky and a pleasure to be around in the morning, but mornings work better for your schedule, here are a few tips you can use to make your transition to morning workouts easier!

5 Tips to Make Morning Workouts Easier

1. Plan your workouts for the week and know which body part and/or exercises you will be doing the night before. Let's face it - you don't need the added stress of having to think about your workout in the morning. Just get up and get it done!

2.  Pack your gym bag the night before! Don't have time to come home and shower? The night before, choose two or three outfits you would want to wear the next day (or one if you are good at that - I need options!) and have them hanging, ready to go with everything you need for the outfit. Pack all of your toiletries, makeup, towels, flip flops and undergarments in your bag the night before. Set it by the outfits, so you can make an easy choice and grab the hanging clothes and your gym bag in the morning.

3. Pack your food for the day the night before! You HAVE to eat something before you workout, so set up a water bottle and some dry oatmeal on your counter the night before. Add some hot water to the oatmeal and take it with you in the car. Grab the rest of the food you packed for the night before and you will be on your way to a good day with no excuses about food!

4. Find a support system for morning workouts! Make a friend at the gym, make a pact with one of your friends to go together or join a class where you KNOW you will be missed if you won't be there. This will help to hold you accountable and you will be less likely to flake on your workout.

5. Make morning wake up time less traumatic! Set your alarm for 15 minutes before you need to get up! This will give you a little time to toss and turn and make you feel like you can hit snooze one more time and may make you feel less "slighted" on sleep! Find a tune on your phone's alarm or your alarm clock that doesn't jolt you out of bed, but that eases you out so you aren't inclined to be cranky!

And...here's one more tip! Sleep in your workout clothes! It's easier when you just have to put on shoes, grab all of your packed bags and off you go! NO EXCUSES!

Do you have any tips for making your morning workout easier?

P.S. Here are our tips for evening workouts!

Fit Finds :: At Home Workout Essentials

We often get questions from our readers asking us to help them create the home gym of their dreams or simply asking what the best equipment is for home use. Although it helps if you lack space, a gym is NOT a requirement to eating clean and building the body you always dreamed of having. NEITHER is spending a TON of money on equipment for your home gym. You can stock your gym using our recommendations for UNDER $300!!

Create a Home Gym Under $300

Here are our recommendations for must-haves to get the most out of your workout at home:

A Good Quality Height Changing "Step" - This is a triple-duty piece of equipment! Not only can you use it for toning your legs (think step-ups) but also for cardio and as a bench upper body workouts (just consider throwing a towel down or a yoga mat for added comfort)

• The Step F1004 Workout System - $25.95
• Extra risers ($24.95) are always a good idea so that you can make the most out of this piece of equipment - change angles and intensity. 

A Workout Mat or Yoga Mat - This one is really up to you! If you feel like you will need a little extra cushion (say you are working out on hardwood floors vs carpet) then you may feel like a workout mat is right for you. If Yoga is your thing, a good quality yoga mat can do double duty for you (PS - You can also get them in extra thickness!).

• Harbinger 340100 Durafoam Exercise Mat  - $25.55
• Yoga Monster Mat 1/4"x72" Extra Thick 17 Colors SGS Approved Non-Toxic PER No Phthalates or Latex by Bean ProductsTM - Purple  - $21.95

An Exercise/Stability Ball - Stability balls can be great to use as "benches" for upper body workouts or to tone your abdominal muscles during planks or crunches. My best suggestion is that you choose a ball that is medium in size - you don't want it to be too large (unless you are 6'4'') or too small.

• TKO Anti Burst Fitness Stability Ball (65cm) - $15.68

A Weighted Medicine Ball - Medicine balls are phenomenal for a multitude of exercises. Slam one of these puppies against a wall during an ab workout, use it while you do burpees or simply use as a weight while you lift upper body. It's as functional as it is small!  We recommend a variety of weights, depending on your fitness level.

• Valeo MB12 12-Pound Medicine Ball - $41.40
• Valeo WFB10 10 lb. Weighted Fitness Ball (10 lb) - $21.99
• Valeo WFB8 8 lb. Weighted Fitness Ball (8 lb) - $18.99

Resistance Bands - Resistance bands are possibly one of the best items that provide a "bang" for your buck! Not only can you string them together to make your workouts more challenging, but they are portable - you can take them with you when you travel!  Here is Jim's favorite set:

• Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band Carrying Case - $29.99

Free Weights - You can never have enough free weights! Especially as you begin building your gym and building your endurance and strength. When choosing weights, consider buying three (if buying static dumbells) - one that you are comfortable with, one you can do but struggle too and one to work up to! You can always keep adding! Or, consider a plate-loaded mechanism.

• Cap Barbell 40-Pound Dumbbell Set - $55.98
• Valeo HW8 8-Pound Neoprene Hand Weights (Set of 2) - $43.60
• Valeo HW10 10-Pound Neoprene Hand Weights (Set of 2) - $29.99
• Body Solid Tools BSTVD15 15-Pound Vinyl Dumbbell (Gray) (Sold Individually) - $26.50 ea/$53 pair

Jump Rope - Need a quick cardio pick me up? Try a jump rope! They are portable and CHEAP!

• Valeo Speed Jump Rope with 10 inch Adjustable Length Val-JRS - $8.99

Workout DVDs - These are great for days when you just need a change from your ordinary workout! We have reviewed several different DVDs over the course of the blog - you will find the links to the reviews below.

• Beach Body Insanity DVDs
• The Biggest Loser : The Workout - Boot Camp
• Physique 57
• Jillian Michaels : Banish Fat, Boost Metabolism

What piece of equipment can you NOT live without in your home gym?

Creating YOUR Workout Plan

It seems like we get questions from our readers everyday asking how to create their own workout plan. Here are some simple rules and tips for creating a workout plan that will help you get closer to your goals.

Think about your goals.

Are you interested in adding muscle? 

      Consider a plan with increased weight, less cardio and more rest between muscle groups.

Want to lean out? 

      Continue lifting weights, increase reps and increase cardiovascular exercise.

Determine how/where you will workout.

• Do you have access to a gym? If so, what equipment is available?
• Will you workout outside? What routes can you use for cardio? Is there a park with pull up bars, benches and stairs?
• Can you workout at home? What equipment do you have/need? Will you use any DVDs?

Follow these simple guidelines:

1. Work All Muscle Groups at least once per week - Think one group per day or group them together (for example - chest/back, legs, bis/tris OR chest/tris, back/bis, upper legs, calves/abs)

2. Do NOT work the same muscle group the following day - If you worked legs one day, do not follow it with an additional leg workout - your muscles need rest!!

3. Incorporate more challenging cardio on non-leg days - Use those days to your advantage and save your energy for lifting heavy on legs.

4. Alter exercises every 4 weeks - Muscles have memory. They also get adapt well to the "work" that you are subjecting them to - keep them guessing by changing up your exercises and routine every 4 weeks. 

Remember - it takes time to produce results. Don't be afraid to try new things and determine what works best for you. You and your body are unique - what works for one of your friends may not work for you. 

Try one of our workout plans here - we take the guesswork out of it!