Here are 5 tips to improve yourearly morning workouts, along with the benefits of early morning workouts, and a quick 30 minute workout you can do with no equipment.
Why Early Morning Workouts Are Great
Exercise in the morning provides a wide range of benefits that offer physical and mental gratification:
Strength training exercise can boost metabolism for up to 48 hours so doing your workout in the AM is a great way to jumpstart your metabolism.This elevated metabolism will ensure you are burning calories throughout the day.
Exercise also promotes endorphins in the brain, which can elevate your mood and start your day off on a positive note.More so, your sense of accomplishment from knowing you have your workout done before you even start your workday will elevate your mood and keep you from stressing over it later if something unexpected arises. According to research, exercise significantly increases mental capacity and exercising in the A.M. can allow you to harness that increased brainpower.
5 Tips For Better Early Morning Workouts
1. Pre-Plan Your Pre-Workout Meal
If you find that you have more energy eating something before your workout, planning your pre-workout meal the night before can be helpful. Research has shown more calories tend to be burned with some fuel in your body before a workout. However, each individual knows his own body best, so finding out what works best for you is essential.
Eating a small to medium sized meal may provide ample energy for your workout without the bloated feeling that comes with larger meals that can affect performance. A great way to kick start your daily meal plan is to make a shake the night before. A healthy pre-made smoothie is versatile and can provide ample fuel to power you through a workout.
Human sleep cycles follow a daily cycle called circadian rhythms. Using an alarm clock, establishing meal times, and even routine workout times are all cues that reset our rhythms. People who consistently exercise in the morning teach their body to be most ready for exercise at that time of day.
Go to bed 30-45 minutes earlier so you can stay on your normal sleep schedule. This will ensure the 30-45 minutes it will take you to get your warmup and workout done in the morning won’t come at the expense of adequate rest.
Research also suggests that morning exercise improves sleep so getting into a good routine of an earlier bed time might not be an issue.Exercise in the morning can help to set the body clock for a day of activity and a night of sleep, while exercise at night can potentially push back the sleep part of the sleep-wake cycle. In one recent experiment women who exercised in the morning averaged a 70% better nights sleep versus non exercisers.
3. Set Everything Up The Night Before
Whether its pushup blocks, a jump rope, bands, or your workout attire, make sure everything is laid out before you go to bed so you won’t be scrambling the next morning. This will save you crucial moments and give yourself the peace of mind that you don’t have to rush your workout. Knowing you have made sufficient preparations will ensure a worry free sleep and stress free morning.
Another great option is to create a new playlist the night before or start your workout with a new song you really enjoy and look forward to hearing. This will help you get out of bed in the morning and get those energy levels fired up early in the morning.
4. Perform A Longer Warm-Up
Your body temperature is naturally lower in the morning and the last thing you want to do is open yourself up for injury. When you begin to exercise, your body undergoes a number of changes such as an increased blood flow, increase respiration rate, and an increased amount of oxygen delivered to muscle cells. In order to ensure these bodily changes respond properly you should gradually prepare your body by performing an adequate warm-up.
Benefits of a solid warm-up:
Prepares your nervous system for the impending exertion of exercise
Heightens your mental acuity
Loosens up your joints and muscles for the prevention of injury
Allows your heart to gradually adjust to the increased activity, thereby increasing the blood flow and sending the proper amount of oxygen and nutrients to your body’s cells.
Perform at least 5-10 minutes of muscle activation and dynamic flexibility movements to get your blood pumping and mentally prepared for you morning workout.
5. Start With Exercises You Enjoy And Recruit A Partner
You’ll be more likely to get out of bed and into your workout if you perform exercises you enjoy. Whether it’s a brisk run, yoga sessions, or a bike ride, perform a morning workout you appreciate to ensure you will stick to a routine and not come to dread that morning alarm. Recruiting a partner can also help with consistency. A pre-arranged workout time with a partner will force you out of bed and take the option of “going back to sleep” out of the equation completely.
Sample 30-Minute Early Morning Workout
The following workout should take you only 30 minutes and require no equipment. It’s a great option if you are on the road on a business trip, or don’t have time to run to the gym.
It’s bound to be utterly delicious “, he said, “cooks are from Qatar, no joke.”
I was waiting for my turn sitting in a corner with my head buried in the newspaper when this remark made me look up; he was cutting hairs of an elderly half-bald man while talking to another old guy sitting at the other end of the pew, almost on the edge, with his head tilted to the left like he was really enjoying either the talk or the wait, not that he had that much time on his plate at this age but he wouldn’t have any choice, I thought.
Ayub is talkative and it works out well for his profession as a barber. You could spend hours listening to his narratives and not get bored.
“Only thing is, that I am not invited”, he continues, “and he is”, he adds further pointing to the soda stall next to his shop.
“This is funny because I was the one who introduced them, and now they seem to be going at it without me”, he said with a scoff followed by a grin, and then a self-assuring smile which remained plastered to his face for few more minutes until he started to speak again, “Have you ever had such a relishing dish?”, asked he to the other old man sitting at the corner of the bench.
Man shook his head.
At this point Ayub picks up a different pair of scissors and steps out for a few seconds, looks here and there on the road and then stares at the hardware store across the road from his shop.
“They are going too”, he said as he started trimming moustaches of the man in the chair, “You should know the recipe is pretty special and intriguing, let me tell you.”
He goes on without waiting for any response, “First chicken will be washed in detergent powder for an hour..”, I tilted my head, “..then it will be dried out and immersed in boiling kerosene.”
I was trying to find any hint of jest on his face but it looked sincere as he continued telling about the recipe.
“Once fried in kerosene, four bags of chewing-tobacco will be poured into it and then it will be mixed and mashed into keema.”
And he remarked, “Who would not want to be invited to a party where one will be served with such delicious chicken-keema!”
I continued staring at his face in awe and amusement. If he was laughing in the inside, he certainly was doing a great job hiding the expressions from showing up on his face and in his sad but twinkling eyes.
“That is what takes him through the day.. he keeps amusing himself and everyone around him”, I thought to myself.
I was interrupted by a nonchalant voice, “You’re next! Please come”, it was Ayub, smiling at me as I rose and went to sit in the chair.
Sorry I missed yesterday. I did not do a recreational walk. But there is good reason.
I now work at a Hotel as Housekeeper. I have to be there at 8 am. With Autumn and Winter coming on sunrise isn’t until 6:30ish. While I get home between 2 pm and 5 pm I am A) Sore and tired B) Have other things to do and C) Soon sunset will be too early to walk after work.
This does not mean I am giving up my daily walks. I will still walk on my days off and on the treadmill. Though pictures of my time/distance will not be as interesting.
Right now though is still a physical adjustment to the work. I ran my walking app only during my shift yesterday, it registered almost 6 miles of walking. My hours yesterday were 8 am to 2:30 pm. The app does not measure all the bending, lifting, stretching and other physcial movement I do.
I have done Housekeeping before. I have been a server. When I worked food service at Target I not only walked but lifted frozen boxes of breadsticks among other things.
I have worked office jobs as well. What I have learned is I need to work the physically demanding jobs. I feel better overall when I do.
Got off subject a bit there. Point of this rambling is I will try and post pictures of daily walks as often as possible…they may be futher apart or not as interesting.
Not sure if I am headed outside to walk today. Might be a treadmill day.
Either way I wanted to share what is on my walking play list.
“Electric Daisy” Lindsey Stirling
“Elements” Lindsey Stirling
“Shadows” Lindsey Stirling
“Shatter Me” Lindsey Stirling
Yes, I like Lindsey Stirling.
“Rx” Theory of A Deadman This would be one of my ironic choices.
“Closing Time” Semisonic This would be the other.
“Believer” Imagine Dragons
“Rise” Katy Perry
“My Favorite Game” Cardigans
“Start A War” Klergy
“Leader of Men” Nickleback
There you have it. If you thing this list is a bit eclectic you should know I have one big YouTube play list with over 300 songs on it. I have other list which include but are not limited to: 30’s Swing/Big Band, K-Pop, Techno and Classical.
My favorite artists include: Nirvana, Frank Sinatra, Queen, Johnny Cash, Patsy Cline, Garth Brookes, Lindsey Stirling, Katy Perry. Big Bang (who I saw in concert), Guns N’ Roses, Baby Metal (who I also saw in concert), Ozzy Osbourne (my first concert-OzFest) and Mozart, Vivaldi and Gershwin.
Some of my favorite songs include, New York, New York, Come As You Are, Gimme Chocolate, No More Tears, Low Places, Rhapsody in Blue, Fat Bottomed Girls and Bicycle Race, and Four Seasons.
Even if I don’t post pictures today I hope I inspire some of you to expand your musical comfort zone.
This is my bed. It is a black metal futon frame with a Full size mattress on it. The futon came with a typical futon mattress and for over two years I slept on the futon mattress (though I added a foam eggshell mattress topper).
Realized several years ago my mental health is going down the tubes when my kitchen gets to be a mess. The kitchen is the one room in the house I need to have clean. I can have piles of papers and clean and dirty clothes but if there are piles of dishes in the sink and the stove is not wiped off then something is wrong.
More recently I have discovered how much making my bed affects my mental state. My grandmother used to always make her bed. She made mine too, and tried to get me to make my own bed when I was old enough. My grandparent’s bed had a bed skirt and everything. It was a Queen size bed. Box Spring, mattress, and a wooden headboard. The Headboard matched the dresser and both were given to my grandparent’s as a gift from some of the parishioners of one of the Churches Grandfather served.
My grandmother had a hand embroidered Quilt Set. It was white with a blue cornflower motif. The bed skirt, top quilt, and several throw pillows made up the set. She would make the bed as most people do. Fitted sheet, Top sheet, light cover (made for sleeping) and the decorative cornflower top quilt (not made for sleeping). She would finish it off with the decorative pillows.
Yeah, that isn’t me. I learned from grandfather how to make hospital corners. My first job was a housekeeper at a Days Inn. So I made plenty of beds….not necessarily my own. For a long time even sleeping with any type of sheet on the bed was a hit or miss. I don’t do Top sheets at all. I was staying at friend’s house and her parents had a sleeper sofa. To make it more comfortable her mom had put one of the crushed velveteen blankets under the fitted sheet. Then the Top sheet and the sleeping cover. No need for a decorative quilt on a sleeper sofa. Without the use of my CPAP I run marathons in my sleep. I turn to one side and then the other. One time I did a complete 180 in my bed and woke up where my feet had been when I went to sleep the night before. Anyway, the next day when my friend’s mom went to strip and remake the bed we discovered I had not only bunched up the top sheet under the cover but I had somehow manage to strip the velveteen blanket under the fitted sheet without removing the fitted sheet.
At this point in my life my bedding consist of a fitted sheet, the blanket you see on the bed in the photo and three body pillows–with pillow casings (another non consistent item in my bed making). I added the only two throw pillows I have left which I care about. The Hello Kitty one I found while touring an empty apartment. It was in a really high cabinet which may or may not have had a rifle in it as well. The realtor agent never told me. The second throw pillow is in the color and has the House Crest of my favorite House in Harry Potter: Slytherin. The pillow was hand embroidered by a friend of mine who loves Harry Potter as much (or even more) than I do.
While my bed is simple to make, the act of making it, and of laundering sheets, pillowcases, and cover one a month or as needed, gives me sense of peace and order; starting my day off on the right note.
My suggestion to anyone who feels out of control or anxiety ridden or in a bad place mentally is to find the “making your bed” thing to help you through, to get you back on track. It might be journaling when you first wake up, or having a cup of coffee, or walking, or it make actually be making your bed. Whatever it is, having one thing which helps all the other things in life move easier through day is invaluable.
Hey my Beautiful people! This is my first issue of Women InFocus and I am so excited to introduce you guys to my first beauty in this campaign so dear to my heart.
Therefore, let me introduce you to the lovely and talented Lashaun Maynard! Yes, she hails from the Caribbean but she is a born American so she definitely has a lot of flair lol.
Beautiful women don’t frown
She so happens to be my oldest friend and we attended school from pre-school to high school together. Lashaun was my date to my high school prom! Yo, that is intense so you guys have to believe me when I say that she is one of the most beautiful women I know. But she also lacks self esteem (rolling my eyes) and I don’t know why.
Loving my lips
So charity begins at home. I would be remiss if I knew my friend who is like a sister could do with some motivation to lift her spirits and I didn’t spearhead the whole party. So y’all my people’s and I’d return the favor if asked (or if you just point a beautiful female in my direction….or vice versa). Please help me in showing my girl some love as she pours out her gifts to y’all.
Just some background on Lashaun, or Shawnee as she likes to be called. She is:
The beauty is all in the details!
a single mom to a beautiful baby boy
lives in the Orlando area
does her own hair and makeup
and if you have not guessed it by now from the pics, she is an aspiring Makeup Artist
Check out our ‘sit down’ below:
JW: How did you become obsessed with makeup?
LM: I always love makeup from seeing my mom applying it as a child. Then when I got to college and discovered YouTube, it was a complete game changer for me.
JW: Tell our readers what you love most about makeup?
LM: How it enhances my beauty not covering it up.
JW: Ok, so you know I don’t know makeup. Name your favorite beauty product brand and sell it to the readers and I.
LM: My favorite beauty product has to be Becca Matte & Pore less Primer. If you are a person with a combination of oily skin it works great to control the oil, especially in the hot summer months. It’s pricey but well worth the purchase. Primer helps the longevity of your makeup. And you want all that hard work beating your face to stay on until you are ready to take it off. On an average day my make is usually on from 6:00am to 7:00pm and remains intact.
JW: What are some common beauty mistakes women make?
LM: Overly highlight brows, going 2-3 shades lighter in their complexion shade, and being too heavy handed. Less is always more!
JW: How do you prepare dry and oily skin for application of foundation?
LM: Dry skin requires a great moisturizer, and color correcting depending on skin tone. On the other hand oily skin needs a matte primer so as to control the oil. And like dry skin, don’t forget the moisturizer which many people often misconstrue. However, it is an absolute necessity in order to maintain a smooth canvas to paint.
JW: What is the one beauty product you absolutely can’t work without?
LM: Mac FIX Plus. It instantly takes away the powdery appearance when you first apply your makeup
JW: How do I contour my face?
LM: To contour your face find a foundation that is 1 to 2 shades darker than your skin tone and blend this into the hollow of your jaw. Make a fish face to find the hollow easier. Put some translucent powder under the contour so it stands out stronger, thus giving the illusion of higher cheek bones. That’s why I love makeup. It creates beautiful illusions. Beware, a heavily contoured nose can make you look as if you had plastic surgery.
Check the cheekbones and the contour created
It should blend like this
JW: What’s your favorite makeup brush? How often do you clean your makeup tools? How is wear and tear affected?
LM: My favorite has to be a new one I recently picked up. It’s the Instapop brush by Real Techniques. Great for blending out my contour. I try to deep clean brushes every month because I don’t wear makeup everyday. However, many of my brushes do have wear and tear because I need to invest in a proper brush cleaner. And I also have some college days brushes still pushing lol.
JW: I have 5 mins to do my makeup – what can I do that would make the greatest impact?
LM: Your eyebrows!! These frame your face. If your brows aren’t done, your face is not on fleek. Also, remember they are twins, not identical. A quick fill in of your brows with a soft brow powder or pencil makes such a difference. Some skin tone lip gloss and mascara and you are good to go. For beautiful skin remember to use a moisturizer daily to keep your skin hydrated.
JW: Do you have an inspiring quote?
LM: My favorite quote is “You forget the pain when you see the payoff!”
JW: If we were sitting here a year from now, celebrating about what a great year it has been for you, what have you accomplished?
LM: Becoming a professional MUA on the road to having my own business and helping other women as well to fulfill their dreams!
JW: Your favorite musician?
LM: It depends on my mood. If I’m in an upbeat mood I listen to Spice and Masicka. If I’m under the weather it’s gonna be Celine Dion and Brian McKnight.
JW: And your final question is: What is your definition of beautiful?
LM: My definition of beautiful is accepting the skin you are in. Every flaw, roll, stretch-mark, pimple. Just loving you unapologetically. A feeling that I’m desperately seeking to have and have decided to pursue with everything in me!
JW: So Shawnee as we bring this sit down to a close, is there anything else you want the readers to know about you?
LM: I hail from the beautiful Caribbean nation, St.Kitts and Nevis. I left my home of comfort at the tender age of 17 and came to America. Land of Dreams! Well it’s been over ten years and none of my real dreams has been realized. And for me that is what true happiness encompasses. Getting up everyday and doing something that I love. Not just for money but for the pure love of it and that’s entering the beauty industry as a MUA. Making woman feel beautiful from the inside out. Enhancing their beauty never covering it up! With that being said, I am inviting you guys to show some support (I’d truly appreciate it). I am not on FB currently but you can subscribe to my videos and tutorials by visiting my YouTube channel. You can also follow me on Instagram: 4everlovingbeauty247.
She is awesome;
A mental health specialist;
She inspires and motivates individuals
To triumph over mental health problems
And triumph in life;
An amazing woman
With an amazing story
Captured and immortalized in five books.
What a joy to have this wonderful woman Marie Angel Abanga
As an author with us at SIWO!
We warmly welcome Marie to the SIWO team.
2013 – my turning point on the horizon, journey took three years after this
Have you met her?
She is an amazing woman;
A woman of class;
She will take you out of
Your comfort zone,
And set you on
Path of success;
She is an accomplished coach;
A great author;
Whose book gives you 7 Steps
To break the barriers
On your way
And land your dream job;
Isn’t this something
To excite you?
If you are among those who
Work so hard, but do not
Have the desired success,
She is the person to meet;
She’ll help you
Go from dreaming to
Living your dream;
She has done this for many;
Will do so for many more
In the years ahead;
She’s a woman of quality;
A lady of substance;
And if you dont know her,
Let me give you her name: Dr. Shelly Cameron.
Someone worth meeting;
I like the air of class