How to Become the Type of Person Who Works Out in the Morning

Rise and grind with tips from fitness trainers who’ve already mastered morning workouts.

You plan a workout for the evening, but then something comes up—a happy hour, a deadline for work, or maybe even a Tinder date. And there goes your exercise for the day. If this keeps happening to you, there’s a logical solution: shift your workout schedule to the morning.

But…that’s easier said then done. When you’re barely awake and have to choose between working out and staying in bed for another hour, there’s a good chance the snooze button will win. So how is it that some people manage to get up for 5:30 a.m. workouts like it’s no big deal? We picked the brains of trainers and nutritionists for lifestyle changes you can make to help you become the person who wants to #riseandgrind.

Eat right the night before

The foods you eat the evening before an a.m. sweat session will impact how you feel when you hit the gym. “If you scarfed down mom’s leftover meatloaf and garlic bread at 9 o’clock last night, chances are you’re going to wake up feeling exactly like that—a sluggish loaf of meat,” says Noah Neiman, master trainer at Barry’s Bootcamp in New York City. Make it a point to eat lean protein, veggies, and healthy fats so you wake up feeling replenished, not tired and gross. Just be sure to finish up at least 90 minutes before you hit the hay, says Leslie Bonci, RD, founder of Active Eating Advice and the director of sports nutrition at the University of Pittsburgh Medical Center. “This gives your stomach some time to digest the food so it’s not having a fiesta while you’re trying to take a siesta.”

Coax yourself to bed earlier

It’ll be easier to get out of bed in the morning if you’ve logged your expert-recommended 7 to 8 hours, so you need to hack your body’s internal wakefulness clock. What does that mean exactly? “The body has an internal circadian rhythm that if you do your best not to disrupt, it makes waking up in the morning much easier,” explains Joe Holder, Nike+ Trainer, Nike Run Coach, and coach at S10 Training in New York City. Translation: Limit cell phone, computer, and TV use before bedtime so the blue light that they emit doesn’t affect your zzz’s.

RELATED: 30 Sleep Hacks for Your Most Restful Night Ever

Find something to look forward to

Excitement will help get you up and out; it can be something as simple as a new playlist. “Your body is a highly adaptable machine that responds to the stimulus you present it,” says Neiman. “If you can self motivate, which is always the strongest form of motivation, and just get to the gym or start your workout every morning; your body will adapt, making it much easier to routinely break that AM sweat.” You could also try snacking on melatonin-rich foods like walnuts and cherries before bed, suggests Bonci. In a 2013 research review, melatonin—a naturally occurring hormone that sets sleep-wave cycles—helped people fall asleep faster.

Have an AM workout buddy

Ask around—you probably have a friend who either already gets up in the morning to work out, or wants to start doing it. Make plans to meet her at the gym or a class, which will hold you accountable. “You’ll be far less likely to bail when you know someone is waiting for you, and you’ll even get the benefit of social interaction, regardless of how quick or sweaty it might be,” says Liz Barnet, head strength instructor at Uplift Studios in New York City.

RELATED: 10 Habits of People Who Love to Work Out

Set up your morning ahead of time

The less you have to think about when the alarm goes off, the better. “Lay out your shoes and clothes in the evening,” says Kristin McGee, celebrity yoga and Pilates instructor in New York City. “Have a pre-made pre-exercise snack ready to go and set the coffee pot to start brewing at the same time as your alarm.” (We love this overnight oats recipe.) Once you’re out of bed, everything is ready for you.

Source link

A 15-Year-Old Helped a Blind and Deaf Passenger After the Crew Struggled to Communicate

A kind passenger stepped up to help the plane’s crew communicate with the man.

Even small acts of kindness can make a big difference to your fellow passengers.

While on an Alaska Airlines flight out of Boston last week, 15-year-old Clara Daly found herself in the unique position to help someone in need. Shortly after take off, a flight attendant asked if anyone knew sign language over the plane’s announcement system because the crew needed help communicating with another passenger, Tim Cook, who is both blind and deaf, the Boston Globe reported.

Daly had been studying American Sign Language and was eager to help.

Because of Cook’s challenges, Daly had to make signs into his hands in order to communicate, but it worked. Cook himself was traveling alone, so Daly periodically checked in on him during the flight.

“This was the first time I was ever able to use it,” Daly told the Boston Globe.

During the last hour of the flight, the two passengers sat and talked with one another. Fellow passenger Lynette Scribner posted about the interaction on Facebook and said it “was fascinating to watch as she signed one letter at a time into his hand. He was able to ‘read’ her signing and they carried on an animated conversation.”

“It was a beautiful reminder, in this time of too much awfulness, that there are still good, good people who are willing to look out for each other,” Scribner added.

Daly was originally supposed to be on a flight from Boston to Los Angeles, but it was canceled and she ended up on a flight to Portland with Cook. According to the Boston Globe, she likes to think it was meant to be.

According to Scribner’s post, Alaska Airlines has gotten in contact with Daly and Cook about the happy incident.

Source link