It can seem impossible to get up early in the morning to workout before the rest of the day begins. However, when you do it is unbelievable rewarding. Not only are you starting your day off with a load of endorphins, you are saving time during the afternoon or evening that can be spent with family or friends, driving your kids from one place to another, or simply guilt-free time on the couch binge watching your favorite show.
Joining the early morning workout crew at CKO Kickboxing GR is a personal goal of mine. Completing my workout early in the morning allows for more time in the evening to clean around the house, make a nice dinner, or take our dog to the park. This is especially nice for my husband and I as we adjust to life as a newly married couple. Also and admittedly, I love telling people when I attend a boxing class at 5:30am or 6am in the morning. People are instantly impressed (#braggingrights).
I sought out CKO trainer, Tony Deakin, to see how he gets up early in the morning and kills his workouts. He offers us 8 tips on how we can join the morning crew with him:
Tip #1 Set an Alarm
Tip #2 Prepare the Night Before
Tip #3 Do NOT Hit Snooze
Tip #4 Eat Breakfast
Tip #5 Give it your all!
Tip #6 Wake up with a Shower
Tip #7 Stick with it!
Tip #8 Arrive to Class Early
Early morning workouts can be difficult to wake up for, but with the help of Tony’s 8 tips on joining the morning crew, we hopefully all will be attending an early morning class soon! Make sure you are prepared the night before, wake up with a shower and light breakfast, arrive early to class, give it everything you have on the heavy bag, and most importantly, stick with it!
Overall, it has been a muggy summer for us Michiganders, with many days seeing humidity above 90 percent. Fortunately this has made for perfect weather when hitting the lakeshore! However, this has also made us more susceptible to dehydration and if you have been working out, you are even more at risk (Team, G.C, 2013).
I myself have fallen victim to dehydration in the past months. I have not been drinking enough water for my body, activity level, and the temperature and nearly fainted during a kickboxing class. You may be experiencing dehydration, as well, if you have noticed any of the following symptoms (Mayo Clinic, 2016): Extreme thirst, less frequent urination, dark-colored urine, fatigue, dizziness, and/or confusion.
I’ve never truly been worried about proper hydration, but I can assure you it is not something to be taken lightly. Dehydration can lead to severe complications which can even be life threatening. Examples of complications which may occur include heat injury, urinary and kidney problems, seizures, and low blood volume shock (Mayo Clinic, 2016). I believe it’s safe to say we all prefer to avoid any of these complications! So, what are a couple things we can do to prevent dehydration?
Fluids, fluids, and more fluids
Continuously consume water-based drinks throughout the entire day with very little to no added sugar or artificial sweeteners. It’s important to note here that the suggested amount of eight eight-ounce glasses per day is not necessarily what your individual body needs. Each person must listen to their body, thirst level and, yes, monitor the color of their urine (Mazziotta, J., 2015).
If you regularly work out, there are several things you can do to prevent becoming dehydrated. One tool provided by Camelbak is their Hydration calculator. You provide information such as your gender, weight, height, age, weather, and temperature, etc., and it provides you with an approximate amount of ounces of water you be drinking per hour. Another way to prevent dehydration is the weight test (The University of Utah, 2017). For this test you need to weigh yourself right before your workout and right after. “If you weigh 150 pounds before exercising, but weigh only 148 pounds after exercising, you have lost two pounds of water weight,” (University of Utah, 2017). It is recommended that to replenish the fluid lost, you should drink 3 cups of water for every pound lost during the workout.
There are several creatively cool and easy-to-use apps to keep you on the hydration straight and narrow. The apps can even send you notifications to remind you to drink more water throughout the day. I have used the apps Waterlogged and MyFitnessPal in the past to help track my water intake. If you have a Fitbit or Apple watch, you can also use the apps provided by both companies.
Dehydration is a serious matter and it shouldn’t be taken lightly. Leverage simple guidelines and helpful technology to ensure you are properly hydrated for the times you really need it, like river tubing, boating, hiking, and cycling in the warmer months. Stay safe and drink up, my friends!
Stephanie, Health & Fitness Enthusiast
DISCLAIMER: This article is intended to raise awareness on dehydration and should not be relied on for personal medical advice. Please be sure to consult with your doctor on any concerns to ensure proper diagnosis and treatment.
How to Optimize your Health & Fitness Routine this Summer!
Summer has officially begun and for most, many evenings and weekends are filled with barbeques, laying out by a pool or the beach, attending weddings and open houses, or vacationing with family and friends. It can be easy to get caught up in these fun summertime activities and leave exercise out of the picture. However, summer is one of the best times to optimize your health and fitness routine. The warm weather, fresh produce, and local activities can help you reach new goals and implement new routines and habits which stay with you all year long. Here are four tips on how you can optimize your health and fitness routine this summer:
Schedule your workouts
One suggestion is to pull out your calendar each week and fill in your work hours, planned activities, and when and where you plan to work out. You can schedule these in a regular planner, phone calendar, on a workout scheduler app, or even planners that are designed specifically for workout and nutrition notes. I personally like to use my phone calendar along with mobile apps. I’m able to view my work calendar, social calendar, and CKO class schedule through the mobile app, all on my phone. Choose a method which will work best for you and keep you accountable.
Take advantage of these warmer months by getting active outside! During your lunch break, get some fresh air and take a walk. After dinner, go out for an evening stroll. If you have children in your life, go out in the yard or park and play with them. Ride your bike, run, or rollerblade around your neighborhood or along the 15-mile paved pathways that Kent Trails offers. Go hiking and take in the beautiful sights that Michigan holds. Take a fitness class on the Blue Bridge. Swing dance in downtown Grand Rapids. The options go on and on. Get out there now and enjoy it while you can!
There is a plentiful amount of fresh fruits and vegetables available to us locally in the summer. Fuel your body with these fresh foods and simultaneously help our local community. You can even turn this into a fun summer activity by visiting u-pick farms. Several farms in or near Grand Rapids let you pick your own blueberries, strawberries, raspberries, cherries, and apples.
When you sign up for a race, you’re giving yourself a goal to work toward which has a set day and time you need to be prepared. For those days when it’s hard to get yourself moving, you will think about the race you’ve committed to and hopefully be given the motivation to get up and move. For the past few years I have done The Color Run. This race is a high energy 5k and provides me with encouragement throughout the summer to mix up my workouts by incorporating running. Plus, it’s another way I get outside and enjoy the weather (as the second tip suggests)!
In order to fuel your body, you need a nice balance of nutrients.
In order to execute powerful, tight strikes, you need to have a strong center of gravity.
In order to manage stress, you need a healthy work/life balance.
When it comes to health and wellness, balance is at the core. And just like your diet, your center of gravity and your life, your muscles need balance. Here is why paying attention to all your muscle groups and making sure they’re balanced is so important to a healthy lifestyle.
Muscle Imbalance Throws Off Your Entire Body
Your body is this amazing machine. Each piece of our anatomy does its own part to make sure the body can do the simplest to largest tasks. There’s a reason why you don’t need to remember to breathe or deliberately think about every step you take. Your body already knows. That’s why, without balance, your body has to overcompensate for the weak areas. If you only work on abs and forget the rest of your core (back, obliques, hips, glutes, etc.), your posture is going to be off, which will lead to back pain. If you injured your knee and don’t rest it long enough, your other leg will overcompensate. Trust us, you will notice when something is wrong. To keep your body operating at peak performance, learn to read pain signals and understand when something is off. Work with a physical therapist to identify weak areas and incorporate exercises to strengthen them. These things will help your body be better in tune with itself and create harmony.
Your Muscles Need Time to Rest and Recover
You may think that working a muscle every day will help it develop quickly, but that’s the last thing you should be doing. The way muscle growth works is that the strain put on your muscles creates tiny tears in the muscle fibers. In order for the muscles to strengthen, they need time to repair and recover. If you alternate the muscle groups you work, it gives every group a day to recover. Adding in three-to-four full-body workouts like the kind we do at CKO guarantees that every muscle gets equal attention. Add in at least one active rest day a week to make sure your muscles are getting the rest and recovery they need in order to get stronger.
Mapping Out Your Workouts Help with Balance
Creating a weekly workout plan will help you keep track of the muscle groups worked and give you the most balanced exercise routine as possible. Make each day’s focus a different muscle group, while incorporating full-body workouts into the weekly schedule. Sticking to a workout calendar will not only help keep you balanced, but make it more likely for you to stick with your fitness plan. There are plenty of fitness apps available for free to help you create and map out weekly workouts.
By keeping your body balanced, you will be able to get maximum results, reduce the chance of injury and feel all-around awesome.
As fitness experts, there are plenty of opportunities to educate people on how to live their best life. Health and wellness doesn’t just include exercise, but your overall well being. Recently, we were able to lend some life-balance tips to Corp! Magazine. Read on.
Think about fitness this way: a one-hour workout is only 4 percent of your day. A 30-minute workout is just 2 percent. No matter how busy a person’s life is, there is always a way to sneak in exercise during a busy day. The great thing about exercise is that it can be modified to fit each individual’s lifestyle and schedule. Here are some ways you can get more exercise into your schedule.
Switch up your lunch routine
For typical nine-to-five jobs, squeezing in a lunchtime workout is the most efficient way to go. Eat lunch before or after your workout, and then spend your hour on a walk, pumping iron in the gym or doing whatever activity you prefer. You’ll come back to the office refreshed, motivated and ready to finish the day strong.
Incorporate “deskercise” into your day
There are only so many responsibilities one person can handle. If your schedule is packed, find little ways to get in some exercises throughout the day. Find one minute to do push-ups, whether they’re at home or in your office (with the door closed). Take another minute during the workday to do triceps dips on the edge of a chair, push-ups against your desk, lunges or squats – whatever combination is best for you.
Connect with a fitness-minded coworker
Skipping a workout is difficult if you have a fit friend pushing you. Find the most fitness-minded person at your workplace and partner up with him or her to help reach your goals. It’s easy to make excuses for yourself. It’s not as easy to make excuses to another person. Plus, if they are at a different fitness level than you, it will be an extra push for you to not slack on your workout.
Schedule in a workout before work
For as hard as it can be to get out of bed early, morning workouts can be a real blessing. Once you get going, you’re jazzed up and feeling like you can take on the world. Thanks, endorphins! By the end, you start to think why you even thought about going back to bed. By raising your heart rate, you’re ready to take on the day with extra oomph. That’s one of the benefits of morning exercise – they give you energy to tackle the workday and have you going into your day feeling great.
Bring gym clothes to the office for an after-work sweat session
Not everyone is a morning person and sometimes after-work exercise can help ease the stress and anxiety the workday brings. Pack a gym bag with a few changes of clothes and throw it in your car or bring it to the office. You won’t have the I-forgot-my-gym-clothes excuse if you have a week’s worth of clothes in your bag.
Join a 24-hour gym
Not everyone has a nine-to-five job. If that’s your case, find a gym that’s open 24 hours so you have access to it whether you work out at lunch, before work or after work. There are benefits to having these types of hours, too. Depending on when you go, the gym could be all yours. No more fighting over free weights.
When it comes to working out, finding time to balance work and exercise is really about efficiency, problem solving and knowing what’s best for you and your schedule. If you’re committed to a fit lifestyle, however, you will find a way and make it happen, no matter what kind of obstacles you face.