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Wake up and immediately charge! Easier said than done: you really want to dive under the covers again, and not put on sneakers for a morning run. Meanwhile, it is useful to start the day with physical activity: it helps to reduce pressure, normalize sleep, and start metabolic processes in the body. How to force yourself not to shirk? The main thing is to properly prepare in the evening. Here’s what the experts advise.
1. Get your clothes ready
“Choose a sports uniform that will give you confidence. In it, you should feel a surge of energy, ”says Sandy Smith, a personal trainer from New York.
“In the evening, put the form in the bag with which you go to training, and put it by the door so that you don’t have to look in the morning,” advises Andrea Fornarola Hansberger, founder of Elements Fitness.
2. Set your alarm away from your bed
“The alarm clock should be on the other side of the room so you can’t turn it off without getting out of bed,” says Ron Everline, a celebrity coach.
“Put your favorite melody on the bell to make you feel energized,” recommends Cricket Hodges, co-founder of fitness website GoTRIBE. She thinks pressing the snooze button is a bad habit: you have to learn to get out of bed within a few seconds of the signal.
3. Avoid large dinners
“Overeating threatens not only heartburn and digestive problems, but also morning lethargy and drowsiness, due to which you can miss a workout,” explains cardiac surgeon David Groener. – The process of digestion of food takes from 6 to 8 hours, dinner eaten late at night in the morning can still remain in your stomach. Ideally, have dinner a few hours before bed with brown rice or steamed broccoli. This will help you wake up refreshed the next morning.”
4. Get Your Gadgets Ready
“Make sure that the equipment you use during training is charged. Wireless headphones, a smartphone help to make classes more productive,” advises trainer Tadeo Arnold.
5. Optimize your sleep
Martin Rauls-Meehan, director of Reverie, a sleep-enhancing technology company, believes the surest way to get up on time is to stick to a sleep routine. He recommends going to bed at the same time every day.
It is important to relax properly before going to bed: “If you are overexcited, you will not be able to immediately switch off and fall asleep.” Therefore, before going to bed, you should avoid work and overly emotional conversations. He advises to meditate and keep the temperature in the bedroom at 5-20 ° C – this will help you relax better.
6. Prepare breakfast in the evening
“Make breakfast the night before so you don’t waste time in the morning. I prefer cold egg whites fried in coconut oil with cinnamon, says coach Tatiana Bonkompagni. – You can leave the oatmeal to infuse by adding a quarter of a banana and a teaspoon of almond paste. The main thing is that you have a ready-made breakfast that you can eat right away.
7. Plan Your Workout
“Sign up early for a group workout so you don’t miss out,” advises Astrid Swan, fitness trainer at Barry’s Bootcamp. “It will motivate you to attend the class: if you miss it, you will lose money.”
If you do exercises at home, you can mark it on a calendar or diary.
8. Find a workout partner
This helps to stay on schedule, and going to workouts before work with a friend (girlfriend) is more fun.
Source: The Huffington Post.