How to Become a Morning Workout Person
By: Shelby Williams
Y’all have spoken and I am hearing it! I hear a lot of you want to feel motivated in the morning and get your workout done first thing. I feel the same way. I usually workout in the afternoons but a lot of times it doesn’t happen because my son will be in a mood, I forget, no motivation or energy by the end of the day, etc. I would love wake up and get it done first thing in the morning and feel accomplished.
I interviewed my good friend and fellow Get Greauxing trainer, Mallory, on how she is able to stay motivated to workout most mornings. It was very eye opening to interview her, and I hope you get some tips and motivation out of it. Before I share the interview I do want to state how she said this is not easy. We can see that someone else has this awesome habit and feel jealous and we can deduct that it is easy for them. Mallory said that this is no easy thing for her each morning but it is just something that she has to do! I love the idea of starting your day out with something semi hard. We can move on with our day feeling accomplished, proud, and with the confidence that we can do hard things!
Shelby: How often do you workout? How many of those are morning workouts?
Mallory: I workout on average 5 days a week. I usually get 3-4 morning workouts in a week. I have to stay flexible with this because I don’t have childcare at all. Sometimes my 1 year old wakes up at 5am and I can workout with him but sometimes I can’t.
Shelby: Yes, key is being flexible and not giving up! It may not work one morning, but we can try again the next. So how do you structure your workouts? What kind of workouts do you do?
Mallory: Monday is full body strength, Tuesday lower body strength, Wednesday 20 min bike ride, Thursday long walk, Friday full body strength. Sometimes I will get a weekend workout in too if I couldn’t during the week. This is all flexible though. I always do an online workout that is usually 30 min. Even as an exercise professional, I don’t have time to plan a workout the night before or think of a workout at 5am. I just press play on my phone and get moving. Again, I have to stay flexible with kids. This morning I had a 30 min workout that took me an hour because my son did end up waking up during my warm up so I got him and had him hang out with me.
Shelby: Ok love it. I usually do 20 min workouts since having kids because that feels like such a manageable amount of time.
Mallory: Yes 20 min workouts are so effective. Really any movement is a huge win!
Shelby: So take me through your whole morning routine. Like all the nitty gritty. Do you set multiple alarms? Do you drink coffee before? What do you wear?
Mallory: I wake up using my sleep setting alarm on the iphone because it is a gentle way to wake up. I only set one alarm and really try not to snooze because that just makes it harder to get up. I have my workout clothes laid out to change in to. I have my water bottle filled up from the night before with electrolytes and water. I then splash cold water on my face and brush my teeth. I head straight down stairs to my basement where I have my weights and mat. I press play on my phone and get moving. I don’t let myself sit down or do much else in between waking up and getting moving.
Shelby: Wow that is amazing! As someone who has such a hard time in the mornings, I am so impressed. Since I want to start working out in the AM, I want to have a really specific plan so that I can set myself up for success. I will start putting my phone back in my bathroom so I don’t snooze for an hour. I will set my clothes out the night before. I like the idea of having my water ready with electrolytes too. I feel like I would need coffee before my workout though?
Mallory: I have it as a treat for afterwards. Something to look forward to and the electrolytes give you energy. It is also better for your energy to not have coffee immediately after waking up. Also, I eat after my workout. Since you are pregnant, you may want a little snack before. See how your body feels.
Shelby: Ok gotcha! I would be looking forward to my breakfast + coffee combo with Holden for sure. For those reading, make sure to get your electrolytes without sugar so you aren’t drinking basically a soda when you wake up! What keeps you motivated to keep doing this in the mornings?
Mallory: It is all about having this time for myself in the morning. I love being able to finish my workout alone, then if I have time I will make my coffee, read, put on some jazz music and get cozy to have more alone time before the kids wake up. This starts my day off with a calm and regulated nervous system. It helps so much to start your day with a calm nervous system, especially if you have kids and have to help them learn how to regulate their nervous systems as well. Also, if I don’t workout in the AM, I am constantly thinking about this thing that I have to do later.
Shelby: That makes sense. It is always in the back of my mind that I need to workout later. Or my crazy brain will just forget and I will remember when it is too late (like when I am trying to go to sleep!). Love the idea of starting out my day calm too. So do you feel like you are a better, more calm person and mom when you workout in the AM?
Mallory: Oh yes! I am definitely a better mom. I am more patient, have more energy, happier and more playful because I don’t have that nagging in the back of my mind that I need to get this task done. It is already done!
Shelby: I know that you are a full time mom and don’t have a nanny or anyone to help. You do this on your own! Do other things fall to the wayside so that you can focus on your health?
Mallory: No not really. I actually feel the opposite. If I get up early and do it, I have time during nap time to do other things that fill my cup like working with pre/post natal clients, rest, read, etc.
Shelby: Ok so what would you say to someone who is a sleepy person in the AM?
Mallory: First, accept that it is never easy but it is worth it and just something that you have to do. Have something to look forward to after the workout (mine is my coffee, jazz music, reading and turning on my Christmas tree right now). Also, I have that motivation that I will feel good and be a better mom if I do this. Keep that in your mind’s eye. Go straight to working out after you wake up. Don’t sit down in between waking up and working out. Also, this habit has taken a long time to form. I first started just giving myself some time in the morning to wake up and be with myself before my kids wake up. I would just wake up 20 min early, read, and ease in to the mornings. Then after this became enjoyable and a little easier to get up, I started to add the workouts in. I built this habit slowly.
Shelby: Oh I like this all! It is like you are really romanticizing a self care morning routine so that you can show up for yourself and be the best version of yourself. So I am not adding in a bunch of new habits at once, I can start off by just waking up 20 min earlier for some me time. That morning alone time is so needed even when you don’t have kids. It is so good for your nervous system to wake up and have some ME time. I used to do this and I can remember how great it felt! Then, after I got used to waking up earlier, I can add in a 20 min workout.
Shelby: What time do you go to sleep? I need a lot of sleep unfortunately, especially being pregnant.
Mallory: I try to be asleep by 10pm at the latest. I get in bed no later than 9pm to read and relax. The magnesium that you suggested helps me to get to sleep faster! I have to play with the dosage though because sometimes it does make me groggy in the AM.
Shelby: What about being a woman and cycle synching? I heard that it isn’t good to workout in the morning if you are a woman. WHY DOES BEING A WOMAN HAVE TO BE SO COMPLICATED?
Mallory: Yes, I have heard this somewhere but we all have elevated cortisol (our stress hormone) in the AM so it is good to use that cortisol in the morning! Then, cycle synch with the time of the month. So during my ovulation, I will go harder and maybe do HIIT workouts, and with my luteal phases I will go lighter and do pilates based exercises. But also just see how your body feels. Do you feel depleted after your morning workouts? Go lighter. Or is your hormonal acne increasing? Again, go lighter and don’t do intense workouts.
Shelby: Ok yes that makes more sense! Listen to your body. I will definitely be doing that now too since I am pregnant. I am needing so much more rest than my last pregnancy. Ok I am feeling really motivated now. Thank you for your tips and being such an inspiration for all of us :)
Mallory: Yes, you got this!
Ok friends, if you want to have a better morning routine, let’s make a plan and write it down. Also, remember that times change and that you are constantly changing. Even if you have a morning routine and workout plan, maybe it is time to shake things up. What is working and what isn’t?
Here is an example of my plan, winter and pregnancy edition:
Night before - Have my to do list for work ready for the next day. Set out clothes. Have my water + electrolytes ready to go. Make my bed time really cozy and relaxing. No scrolling at night!
Put my phone with my alarm set in the bathroom so I have to get out of bed to get it. Accept that this isn’t easy when I am quite literally dragging myself out of bed. BUT I can still do it. Feel proud.
Wake up 25 min earlier than Holden. Honestly, this is nothing! I can do this! (Hyping myself up).
Brush my teeth and splash cold water on my face.
Put on a sports bra and shorts with my pajama t-shirt.
Grab my water + electrolytes.
Either head downstairs to do a 20 min workout OR
Turn on some relaxing music and journal or meditate.
Get Holden and make coffee and breakfast with him. Something I look forward to so much! Now I will be able to do it feeling accomplished, energized, and calm.
Also, I am changing my perspective. “I am a morning person!” “I am not trying this new morning routine. I am DOING it.” “If one morning doesn’t work out, I will see what I can do differently the next day and make those changes.”
Lastly, I am remembering my WHY. I want to feel proud of myself for doing something that is good for me. I want to be more calm and present with Holden. I want to just get that workout done and move on with my day!
What are your barriers to working out in the morning? Will you make a plan to do this with me?
