Select Page
Trainer Tony’s 8 Tips on Joining the Morning Crew!

Trainer Tony’s 8 Tips on Joining the Morning Crew!

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!

Be Your Own Accountability Buddy!

Be Your Own Accountability Buddy!

Having an accountability buddy is an amazing way to get and keep motivated when pursuing your health and fitness goals. It is truly great to have someone who pushes you to keep going even when you feel like giving up! Bravo to those partnerships that have stood the test of time and keep proving out.

Accountability partners, however, are primarily about motivation, and they help you to establish a habit. The habit itself, partner or not, is what keeps you going. We may go through periods of time where our schedules are crazy, days and times we work out are inconsistent, and we just do not have time to keep in touch with another busy bee consistently. Or, maybe your accountability partner is unable to uphold their end of the encouragement and accountability.

Both scenarios have happened to me multiple times. I have reached the decision point where I need to be my own accountability buddy. I love surrounding myself with people who motivate me, but I know that people’s lives are busy and are constantly changing. The one constant you have in the situation is yourself. Here are tips on how you can be your own accountability partner:

Have a strong “why

Why are you doing this? What are you trying to achieve? What will get you up every single day and say I need to do this? If you don’t have a strong “why”, you won’t have a fervent desire to maintain a fired-up focus or the push to make you someone else’s or your own accountability partner. Find your “why” and write it down. Display it somewhere in your bedroom. Program it in your alarm description.

Create a Fitness Account

Create a fitness account on Instagram and/or Facebook to document your health and fitness journey. Use this as a source of “checking in” on a regular basis. Snap a picture of your meals, take a shameless gym selfie, or share an inspiring quote. I have an Instagram account (@stephleigh_fitness) where I share my health and fitness progress and, of course, human struggles encountered along the way. I’m also able to find encouragement from the numerous health and fitness accounts I follow; we’ll call them silent accountability partners!

Journal

For some people, it helps to keep track of their exercise expedition by journaling about it. There are several ways you can effectively do this. One way is to simply log what you did for your workout and what you ate that day. Another way would be to share snippets about your day and use it in a similar way that you would use a diary. These are just two suggestions of how to use a journal to help keep you accountable, but the beauty of journaling is that you can use it however you want-make it your own!

Get Involved in a Community

This one is important to me. I have found that while I do not currently have an accountability buddy, being involved in a community focused on believing, achieving, and conquering fitness goals has pushed me further than I would ever do alone! CKO Kickboxing Grand Rapids is more than a place I go to exercise on a regular basis; It is a gym filled with encouraging trainers and inspiring fellow kickboxers. Their energy and consistency continually motivate me to attend classes and work even harder to reach my goals.

Having a pal on the heavy bag next to mine can be incredibly motivating and a lot of fun too; However, it doesn’t always work for everyone or all the time—especially when you need an extra push to hustle for that muscle. When you don’t have a pal to keep you accountable, remember: You have yourself and there are things you can do to be your own accountability partner because the way you train should ultimately be the way you live

Stephanie, Health & Fitness Enthusiast

Drink Up!

Drink Up!

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.

  • Keep track!

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.

 

Sources

Team, G. C. (2013, March 20). Dehydration and heat: how hot weather could be dangerous. Retrieved from https://gastrolyte.com.au/dehydration/dehydration-and-heat/

The University of Utah (2017). How to Prevent Dehydration. Retrieved from https://healthcare.utah.edu/wellness/news-resources/dehydration.php

Mayo Clinic (2016, October 29). Dehydration. Retrieved from http://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/dxc-20261072

Mazziotta, J. (2015, September 16). The Amount of Water You Actually Need Per Day. Retrieved from http://www.health.com/nutrition/the-amount-of-water-you-actually-need-per-day

How You Can Balance Work and Exercise

How You Can Balance Work and Exercise

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.

Summer’s End: Getting Back into the Swing of Things

Summer’s End: Getting Back into the Swing of Things

The positive part of summer ending is that you fall (pun not intended) back into a routine that is easy to predict and a little better to sustain. Whether you’re going back to school, you have kids going back to school or your schedule is lightening up from all the summer fun, the season change also comes with a schedule change.

As you get your work and life schedules set for the fall, now is the best time to get your workout schedule set. If you don’t plan it now, time is just going to go by and you’re going to put it off. Here are some of our tips on how to get back into the swing of things once the summer sun starts to fade.

Decide the time of day you enjoy working out

This can be a time that works best for your schedule or your personal preference. There is no bad time to work out – the only bad thing you can do is not make time to work out. When it comes to the time of day to work out, everyone has their own sweet spot. Some people like waking up early and getting their workout out of the way. Other people, however, shoot daggers out of their eyes at the mere mention of getting up earlier. Neither opinion is wrong and not everyone operates the same way. Try a few different workout times during the week and decide which one is the best for you.

Keep backup workout clothes with you

You know the feeling. You get to the gym and you’ve only brought one show. Or you’re halfway through changing and realize you have no shorts. Prepare for the worst by always having backup clothes. They could be in your car, office, purse or backpack – just have them! Maybe just one thing, though. Don’t have them hanging around for too long. Remember to swap out those clothes every once in a while to avoid mildew, mold and overall death-stank.

Find a buddy

For most people, work starts to pick up and get busier in the fall. Busier days means more energy spent and sometimes longer work days. All this combined makes it really easy for you to trick your mind into skipping your workout. Make it harder for your mind to trick you by finding a workout buddy. The best buddy is someone who enjoys the same activities as you and whose schedule matches yours. If you’re close with someone at work, they might be a good lunch-hour buddy. If you’re an early bird, find a fellow early bird. You may have to ask a few people, but the hunt will be worth it in the end.

Set a goal

Don’t view your workout as a chore or something you have to slog through. Set a reasonable goal you’d like to accomplish by winter. This could be coming to CKO three times a week instead of two or being able to add an extra 10-20 push-ups onto what you can currently do. Push yourself to make it happen, but don’t let it overwhelm you.

These tips will help motivate your, but the real motivation has to come from yourself. Realize that getting dressed and traveling to your workout is really half the battle. Once you do that, you’ll get into your workout, get in the zone and question why you were debating on skipping in the first place.