FREE TOP 10 TIPS TO GET UP AND GOING IN THE MORNING…
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1. EARLY TO BED, EARLY TO RISE It might seem obvious but going to bed at a decent time is the key to feeling fresh when you wake up. If you’re a night owl, try to gradually bring your bedtime earlier.
2. EASE INTO IT Don’t shock your body by suddenly getting up two hours earlier than normal. Gradually set your alarm 10-15 minutes earlier to start with and just try to squeeze a really short workout into your morning. Even beginning by getting up to do five minutes of core will help you to kick start the habit.
3. SNOOZE CONTROL Don’t put your alarm by your bed. It’s too tempting to just press the snooze button and go back to sleep. By putting your alarm on the other side of the room, you’ll be forced to get up and switch it off. That’s the hard part out of the way!
4. DON’T THINK – JUST DO! Early in the morning, its way more likely you’ll talk yourself out of a workout than into one. Decide the night before exactly how it’s going to play out. As soon as you wake up, say to yourself: “Out of bed, kit on, out the door” (Or whatever routine you have decided on). You want to be able to do most of it on autopilot.
5. REWARD YOURSELF Promise yourself a small treat if you get up and work out. If you have something to look forward to after your ride, you’re way more likely to do it. How about a nice coffee on your way into work? Or a tasty breakfast you wouldn’t normally allow yourself if you hadn’t already burned those calories?
6. GET YOUR CLOTHES READY THE NIGHT BEFORE Again, the easier you make it the more likely you are to do it. Set your clothes (and everything else you need for the workout) by your bed, ready to go. If you really want to, you can sleep in your cycling clothes.
7. LET THERE BE LIGHT Turning on the light is the best way to wake up your body. Open the curtains if it’s light out or switch on the bedroom light. It works better if you gradually increase the intensity of the light. Try a light box or switch on a bedside lamp first, and then the main light.
8. TO EAT OR NOT TO EAT? You should be fine to exercise steadily for up to an hour in the morning without needing fuel unless you are working out very intensely. Just make sure you eat a nutritious meal the night before with some slow release carbohydrates such as brown rice or wholemeal pasta.
However, everyone’s different, and some people find they run better if they have a small snack (try a cereal bar or banana) just before they workout. A sugary pick me up like a biscuit can do wonders for some but make others feel sick, so experiment with what works for you.
9. MAKE IT SO YOU HAVE TO EXERCISE, RUN OR CYCLE Make it so you NEED to ride in the morning. For example, if it’s possible for you then cycle into work. If that isn’t possible, consider enlisting a cycling/ gym buddy. You’ll be way less likely to slack off if it means you'll be letting someone else down.
10. Caffeine Caffeine is a good friend for exercise. Even the smell can perk you up. Try a few sips of coffee before you head out the door. If you don't have time to boil the kettle, you can sip a soft drink that contains caffeine (such as flat Coke). Put it by your bed and then take a few sips straight away when you wake. Again this doesn't work for everyone and you’ll know what you can handle here.