Your “Good Morning!” Energy Workout
When work runs late and your energy levels reach an all-time low, it can be hard to get into the gym for a workout. Skipping workouts can cause added stress, which inevitably wears on your body and promotes aging. The good news is that morning exercise boosts endorphins in the brain that elevate your mood and offer you physical and mental gratification for the remainder of the day! Additionally, strength training in the morning can boost your metabolism for up to 48 hours, ensuring that you’re burning calories as you go about your day. By adding a quick workout to your morning routine, you can clear your mind, improve your personal well-being, and energize your body, mind, and spirit.
Fuel and Recovery
Keep your energy up during and after your workout with pre and post-workout meals. Preparing your food the night prior can help ensure that you stay on track with your meals, no excuses! Eat something light prior to working out to avoid over-eating and bloating. After your workout, help your muscles recover with a post-workout meal or shake. A protein shake is a great way to start the day. It isn’t time consuming to make and you can pack a lot of nutrition in one bottle. If you forget your shake, be sure to at least drink filtered water with a serving of Branched Chain Amino Acids (BCAA’s).
Here are a few suggestions to add to your pre-workout shake:
Plain 0% Greek yogurt
Chia seeds or Flax Seed
Unsweetened Almond Milk
Eating whole foods is the best way to recover from a workout! So get out your frying pan because eggs have the perfect amino acid structure to help you recover from your workout and fuel your day with lasting energy. If you head to work after the gym, eggs can be easily packed and eaten cold or reheated later. Be sure to consume your post workout meal within 30-60 minutes of your workout.
Light and Creamy Oatmeal and Egg Whites Recipe
What You’ll Need:
½ c Steel Ground or Quick Oats
Filtered Water (follow recipe on container)
4 Egg Whites
Stevia (I like to use the french vanilla or hazelnut flavours)
½ c Berries (Organic Strawberries, Blueberries or Raspberries)
Start by cooking your oatmeal according to instructions on the package. When almost all of the water has been absorbed, pour the egg whites into the oats while stirring rapidly. You’ll want to use a whipping action to achieve a fluffy consistency. Try adding a serving of chia seeds, cinnamon, and any flavor of Stevia to amp up the taste. Mix it all up – add your berries and you’ve got a protein-rich, tasty breakfast that will give you lasting energy.
AM Bodyweight Workout
1 min Cat-Cow Pose
3x30sec Floor Bridge
30 sec Roll Like a Ball
25 Jumping Jacks
Perform each exercise, resting 30 seconds between sets.
Touch Down Lunge Squat – 3×15 on each leg
Push Ups – 3×15
Dips off of a chair or bench – 3×15
Squat Jumps – 3×20
Inverted Rows – 3×15
Side Lateral Lunge – 3×15 on each leg
Scissor Squat Jumps – 3×15 on each leg