Do you find your workout routines and fitness goals on hold because of the many responsibilities you have to face throughout the day – preparing breakfast, getting everyone ready for school and making sure everything is well-organized?  Instead of hitting the pavement for a jog, you end up in the kitchen instead. After everything you’ve accomplished in the morning, you end up with lack of energy and sluggish at work. Yikes! The key in sticking to your fitness goals is to jump start your day with a morning workout!

There are a lot of workout routines you can do in the morning. It is recommended that you do 3 sets of 12 repetitions of strength training exercises like crunches, squats and planks. However, to make it more heart pumping, start with a light cardio or medium cardio 30 minute jog. Here is a sample routine:

• 5 minutes stretching or any type of warm up
• 20 minute jog
• 3 sets, 12 repetitions of  crunches or planks
• 3 sets, 12 repetitions of squats or lunges

You can modify your workout every day. Just make sure you try to mix cardio and strength training workouts together. This will ensure that you sweat it out while toning your muscles, too!

One popular question is whether or not you should eat before a morning workout. Now, this poses a dilemma because of two things:

1. Your body’s main source of energy is the stored glycogen from your carbohydrate intake. However, 80 % of this is consumed in your sleep. Thus, you need to fuel yourself with food.
2. You will be able to burn more fat when you workout on an empty stomach. However, your intensity of exercises will be less when compared to when you eat before working out in the morning.

So, should your breakfast wait until after you’ve finished your morning routine? Not necessarily. Let’s face it; you need food, just like a car needs gas. To make sure that you fall in between these two, take something that will give you energy that is low in calories and will not be stored as fat. Get to know your new workout friends– protein and fibre! Try having a boiled egg and oatmeal they’ll be sure to do the trick. Warning – stay away from the yolk though as that is high in cholesterol. Try to eat a banana with your oatmeal as well.

Why work out in the early morning instead of late in the afternoon? First of all, there are greater odds that you get to stick to your routine when you exercise in the morning because you can’t make up excuses to skip your routine like you are tired from work. Come on! You just woke up!  Second, it jump starts your metabolism and can keep you burning calories for up to 14 hours or so depending on the intensity of your routine. Third, it will help you be alert and energized throughout day!

What are you waiting for? Start your day on the right foot, literally. Get up and get those muscles moving!

Your Healthnut,

Nikky

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