Squeezing in a Workout Before Work Even When Your Schedule is Tight

You know that exercise is a great way to start the day, but it can be tough to fit time for a workout into your busy schedule.

These are some suggestions for how to free up more time in the morning, along with exercise routines that will make you look forward to getting out of bed.

Tips for Freeing Up More Time in the Morning

1. Sleep well.

If you wake up tired every morning, you probably need to get more good quality sleep. Stick to a consistent bedtime and turn off the TV and computer at least an hour before you retire. You'll do everything faster when you feel fully alert.

2. Take a single shower.

Skip the shower until after you exercise rather than washing up twice. As a bonus, you'll waste less water and help avoid dry skin.

3. Simplify your look.

Talk with your hairdresser about getting a hairstyle that requires little daily maintenance. Limit the number of beauty products you use.

4. Store workout gear in one place.

You'll always know where your bicycle helmet is if you keep it by the front door. Keep your gym bag packed and in your car trunk so you're always ready to go.

5. Lay out your clothes the night before.

Stop wondering what to wear in the morning. Get your outfit ready before you go to bed.

6. Eat at work.

It's nice if you can sit down for breakfast but sometimes you need to eat on the go. Try a yogurt drink or a protein shake you can consume quickly at the office or during your commute.

7. Enlist family support.

It's always easier to make positive life changes when you have the support of your loved ones. Ask your kids to take on more tasks for getting ready for school. It will also help them to become more responsible.

Tips for Morning Workout Sessions

1. Visit the gym.

Become an early bird at your gym. It's often less crowded. The people who are there also tend to be more dedicated, so it may rub off on you.

2. Work out at home.

You can stay fit without a gym membership. Turn on the TV to join in an exercise program. Jump rope or use a stairs machine.

3. Clean house.

Whittle your waistline while you take care of your house and yard. Mopping the kitchen floor uses up more than 200 calories an hour. High intensity activities like shoveling snow burn up more than 400 calories.

4. Sign up for an exercise class.

Making it to class on time gives you an extra incentive to be prompt. Check the morning schedule at your local yoga studio. Libraries and community centers often offer programs at little or no cost.

5. Train at work.

Many companies are investing in employee wellness programs. Your boss may be happy to lend the conference room for a session of step aerobics before work.

6. Head out to a park.

If you live or work in the city, you can still enjoy exercising outdoors. See what's going on at your local park. There may be a running track, fitness stations or drop-in Tai Chi classes.

7. Dive into a pool.

Public pools are another great venue in the early hours. Swimming gives you all the benefits of a full body workout while being easy on your joints. It's a great option for people with arthritis or other conditions who need low impact routines.

Daily exercise can help you lead a longer and healthier life. Put physical activity first on your morning schedule. You'll feel more energetic all day long.

Do You Make These Errors at the Gym? Top 7 Gym Mistakes?

Are you making these common gym mistakes? These errors seem to be the most popular mistakes, yet they can negatively affect your health, happiness, and weight-loss goals.

Make your gym experience better by avoiding these mistakes:

1. Wearing jewelry.

There is no need to show off your expensive rings or necklaces at the gym. Not only are you risking losing your jewelry or having it stolen, but you're also making it more difficult to exercise.

Rings can get caught up in equipment and make it harder to lift weights. Necklaces can also get tangled in equipment. They can even put your life at risk by creating a strangulation issue.

2. Wearing inappropriate clothes.

Find a balance between comfortable gym clothes and revealing outfits.

* You don't want to wear clothes that are so baggy they make it more difficult to work out. On the other hand, extremely tight and revealing outfits can be distracting for others.

* You'll get your best results with fabrics that are comfortable, but not too baggy, moisture-resistant, and can be washed easily.

3. Using perfume.

Perfume isn't necessary at the gym, and it can actually make you smell worse as you sweat. Also, various scents can set off others' allergies. So it's best to avoid wearing any perfume or scented body products.

4. Eating a large meal right before you exercise.

This can make you nauseous and affect your workout. It's important to eat something beforehand because you'll need the fuel. However, eat at least 30 minutes before going to the gym.

* Instead of eating a large meal, fill up on water and have a smaller meal or snack.

5. Setting unrealistic goals.

One of the biggest issues at the gym is setting goals that aren't realistic. For example, if you haven't run a marathon, then avoid setting this as a goal for your first workout in months.

* Push yourself, but understand your limitations. Overdoing it can lead to serious injuries that force you to stop working out.

* You may want to work with a partner or trainer to ensure your goals are realistic.

* Be aware that it can take time to achieve big goals. You can run a marathon with the proper training and effort. But the time, training, and effort must come first!

6. Giving advice to strangers.

Unless they specifically ask for your help, it's better to avoid giving out advice or tips to strangers.

* Consider this: When you're working out, would you enjoy getting a critique from a stranger?

* The same applies in reverse. Unless you see the other person is in danger or about to get injured, then avoid giving them tips. They may feel it's not your place and the advice is unwelcome.

7. Not following the gym rules.

Each gym has its own set of rules. Before you even begin to work out, read the gym rules and learn them by heart. If the rules state you can't use a machine for more than an hour, then follow them.

* You can risk losing your gym membership if you don't pay attention to the rules.

Get more out of your gym workouts by eliminating common mistakes.

These strategies will alert you to the most common errors, so avoid these and you'll enjoy a more pleasing and beneficial fitness regimen.


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Cheers, Helene Malmsio

Related Reading: How To Build Muscle - Online Health Guide

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