Let’s be real, mornings can be tough, but we all know a good cup of coffee can make it easier - especially if you’re a non-morning person. For me, that first cup of joe is motivation to get out of bed and get moving. I mean, how great is that first sip? Cannonball coffee consumers already know, it’s not only the perfect cup, but the perfect wake up for a productive and energy filled day.
Here’s the scoop, certain morning rituals and habits will kick start your day on the right note - energizing your body and focusing your mind. Outside of drinking that perfect cup of joe, there are many benefits to moving and working out first thing in the morning. Our psychology is greatly affected and influenced by our physiology - healthy body, healthy mind. Adding in a morning workout with purpose, intent, and effort will positively impact your day. Even a 5 minute workout routine!
A morning workout can result in the following health benefits:
- Improves your mood. Exercising releases endorphins (the happy hormone), starting your day off in an emotional state of happiness. As we move toward colder, shorter days, having a morning mood boost will help fight seasonal affective disorder that surfaces during these upcoming winter months.
- Increases mental clarity. As you move, your blood flow increases, supporting working muscles and increasing your heart rate. Increases in energy expenditure gives your body an opportunity to exert stored energy, which increases mental clarity - helping with focus and productivity throughout the day.
- Helps with weight loss. Working out first thing will put the calories consumed during breakfast to use - replenishing depleted glycogen stores, rather than storing for later (storing as fat). As well, exercise leaves you feeling energized, clear, and happy, which motivates better nutritional choices throughout the day. Keeping you on track with your diet.
- Improves sleep quality. Exercising in the morning rather than the evening promotes deeper sleep cycles. When you exercise you put your body under stress, and in reaction it releases adrenaline, which can disrupt your sleep cycles. By working out in the morning, adrenaline released will energize you throughout your day instead of disrupting your sleep.
- You’re less likely to skip or miss your workout. The day can get unexpectedly chaotic, and all of a sudden you don’t have time to get your workout in. Doing a workout first thing will ensure you don’t skip it later in the day. There’s always something that can get in the way, and a million excuses to push things to tomorrow. When you workout first thing, it’s done and over with.
Here's simple a 5-minute workout you can do in your pants
For those of you that struggle to get going first thing in the morning - other than getting ready for the day ahead, do you have energy or motivation for anything else? Probably not - it’s hard enough to get out of bed sometimes. I’m guessing waking up earlier than needed to workout isn’t an option, right?
How do fellow non-morning people find the motivation and energy to wake up extra early for a workout?! A question I’ve yet to answer. Instead of trying to answer the impossible, I have an alternative solution to this dilemma: incorporate a 5 minute workout into your current morning routine, and do it all while your coffee brews!
Rearrange and change your morning routine to incorporate a morning workout during the time it takes your coffee to brew. During the 5 minutes your liquid gold is brewing, you’re going to complete the following “Cannonball coffee workout”. It only takes 5 minutes, and no equipment is needed. It’ll help wake you up, get your mind and body ready for the day, and kick off your morning on a positive note. Best part is, you can even do it in your pajamas!
The 'While Your Coffee Brews' Workout
Complete 1-2 rounds of the following circuit:
- 20 Squats
- 20 Alternating Lunges (10 Each Side)
- 10 Single-Leg Romanian Deadlifts w/ Reach (10 Each Side)
- 20 Alternating Side Lunges (10 Each Side)
- 20 Push Ups
- 30 Second High Plank Hold
- 20 Alternating High Plank Shoulder Taps (10 Each Side)
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Squats
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Lunges
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RDLs
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Side Lunge
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Push Ups
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Plank Hold
-
Shoulder Taps
Important Cues:
- Sit hips back and down
- Keep Heels on ground
- Tall chest, shoulders back
- Neutral spine (flat back)
- Push Knees outwards and back
Important Cues:
- Keep the majority of weight in heel of front foot
- Neutral spine (flat back)
- Shoulders back and down
- Keep knee of front leg in line with foot
- Keep both feet pointing forward
Single Leg Romanian Deadlifts w/ Reach:
Important Cues:
- Keep stabilizing leg straight
- Drive hips back and bend over
- Maintain neutral spine (flat back)
- Reach arms straight out
- Keep hips square with ground
Important Cues:
- Keep the majority of weight in heel of bent leg
- Neutral spine (flat back)
- Keep heel of bent leg on the ground
- Sit hips back and down
- Tall chest, shoulders back
Important Cues:
- Neutral spine (flat back)
- Squeeze quads and glutes
- Push up against counter if you need to scale the movement
Important Cues:
- Neutral spine (flat back)
- Hands under shoulders
- Squeeze quads and glutes
- Rest on your elbows to make it more challenging
Important Cues:
- Neutral spine (flat back)
- Hands under shoulders
- Hold hand on shoulder
- Elbows tucked inwards
- Keep hips square
- Squeeze quads and glutes
As we move toward colder, shorter days, having a morning mood boost will help fight seasonal affective disorder that surfaces during these winter months