Health
Katy Perry “Dark Horse” Workout with Jessica
Kettlebell Total Body Workout…
22 Kettlebell Exercises…
After doing a great workout with my personal trainer, Derick, yesterday morning I was intrigued by what other exercises people were doing with kettlebells. I found this great article from Greatist.com. One of my favorites from yesterday didn’t make this list. But that just goes to show how versatile these little workout helpers can be.
Just in case you’re curious as to what my favorite was… I did some traveling lunges from one side of the room to the other where I passed the kettlebell under my leg into my other hand as I went down into the lunge position. The weight of the kettlebell as well as the process of passing it from one hand to the other helps you go into a deep lunge and maintain good posture.
Well anyways… here are 22 other great ways to add some kettlebells into your workout routine. Click the link at the end to check out the full article with more helpful images.
Kettlebells are all bells, no whistles. Resembling a mini bowling ball with a handle, kettlebells are greatfor cardio, strength, and flexibility training . Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights, while men go for 16 to 32 kg, though these weights vary depending on the exercises of choice. (No harm in starting low and working your way up!) Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for 3-5 sets of 10-30 reps with good form. (We suggest starting with a trainer or kettlebell aficionado to make sure everything’s kosher). Ready to rock? Let’s give these kettlebells a swing, snatch, or clean!
1. Russian Kettlebell Swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner
How to: To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn’t a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.
2. Single-Arm Kettlebell Swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner-Intermediate
How to: This movement is just like the two-handed swing, but uses one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10 to 12 reps with each arm.
3. Two-Arm Kettlebell Row
Targets: Back, arms, shoulders
Level: Beginner-Intermediate
How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12 to 15 reps max, feel like a champ.
4. Kettlebell Figure-8
Targets: Arms, back, abs
Level: Intermediate
How to: Looking to impress a certain someone at the gym? Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)
5. Kettlebell Goblet Squat
Targets: Legs, glutes, back
Level: Intermediate
How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!) Just remember: quality over quantity!
6. Kettlebell High Pull
Targets: Shoulders, arms, glutes, legs
Level: Intermediate
How to: Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart. Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10 to 12 for each arm.
7. Kettlebell Lunge Press
Targets: Shoulders, back, arms, abs, glutes, legs
Level: Intermediate
How to: Here’s a new way to spice up those lunges. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (raise the roof!). Return to standing while returning the kettlebell to the chest. Try for 10-15 reps on each leg.
8. Kettlebell Sumo High-Pull
Targets: Back, legs, shoulders, arms
Level: Intermediate
How to: We promise no wrestling is involved. Start with the kettlebell between the feet, set a bit wider than hip-distance apart. Grab onto the handle with both hands with the knees bent and hips back. Then,pull the kettlebell to the shoulders while the knees straighten and elbows rise. Remember: The force is coming mostly from the hips, the arms pulling at the very end. Keeping the core engaged the whole time, move the weight back down by the ground and repeat for 12-15 reps.
9. Kettlebell Russian Twist
Targets: Abs, obliques
Level: Intermediate
How to: Forget crunches. Sit with the legs bent and feet flat on the floor, about hip-distance apart. Hold the kettlebell with both hands at the chest, and then lean back to a 45 degree angle. Here’s the fun part:Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body. See how many you can do, with perfect form of course!
10. Kettlebell Windmill
Targets: Shoulders, back, abs, obliques, hips
Level: Advanced
How to: Hold the kettlebell in the right hand and angle the feet 45 degrees away from the right arm.Raise the kettlebell overhead, lock the arm, and keep your eyes on the weight (which will help keep the shoulders aligned!). Shift your weight onto the right leg and begin bending forward at the waist. Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground. (For all you yogis out there, this should feel similar to triangle pose.) Lift back up slowly, staying in control. Repeat for 6 to 8 reps on each side.
11. Single-Arm Kettlebell Floor Press
Targets: Chest, arms, core
Level: Intermediate
How to: Lie on the ground with your legs straight. (Nope, it’s not time for savasana!) Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for 6 to 8 reps.
12. Kettlebell Slingshot
Targets: Back, arms, abs, obliques
Level: Intermediate
How to: No rocks or rubber bands required for this move. Keep feet shoulder-width apart, and hold the kettlebell in front of the body, arms extended at chest level. Swing the kettlebell behind the back with one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. Continue round ‘n round for 8-12 reps, then switch directions!
13. Side Step Kettlebell Swing
Targets: Legs, glutes, back
Level: Intermediate-Advanced
How to: This move is like a traveling kettlebell swing—now we’re going places! Grab a kettlebell and start with the basic two-handed swing (see move No. 1). When the bell is down between the feet, step the right foot out to the right; then, when the bell is up, bring the left foot to meet the right (so the legs come together). Keep side-steppin’ your way to the right (10 to 15 steps), then head on back the other way, leading with the left foot.
14. Kettlebell Deadlift
Targets: Legs, glutes, arms, back, abs
Level: Intermediate-Advanced
How to: Who says you need a barbell to deadlift? Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.
15. Kettlebell Clean
Targets: Legs, butt, back
Level: Advanced
How to: Start with the kettlebell between the feet. Begin to swing upwards: Shrug the shoulders, pulling the body and ‘bell up to the shoulder. The ‘bell should end in the “rack” position: resting on the forearm, which is tucked close to the body, the fist at your chest. Bring the weight back down to the floor and repeat for 10 to 15 reps.
16. Two-Arm Kettlebell Military Press
Targets: Shoulders, arms, back
Level: Advanced
How to: Made it through move the kettlebell clean without breaking a sweat? Grab two kettlebells and clean them to the “rack” position. Then, press the kettlebells up while leaning forward at the waist so the weights are positioned behind the head. Bring them back down to the shoulders and continue pressing for 10 to 20 reps, depending on the weight you’re pushin’.
17. Single-Arm Kettlebell Split Jerk
Targets: Shoulders, chest, back, legs
Level: Advanced
How to: Start by cleaning the kettlebell to the shoulder, finishing with the palm facing front. Next, bend the knees and press the kettlebell overhead while jumping into a split jerk position. (Stay steady!) Return to standing while the kettlebell remains overhead, and then lower the weight. Aaand repeat! Shoot for 4 to 6 on each side for starters.
18. Single-Arm Kettlebell Snatch
Targets: Shoulders, chest, back
Level: Advanced
How to: Start with a kettlebell between the feet with the knees bent. Then, explode up onto your toes, pulling the kettlebell until it reaches the chest with the elbow tucked in. From there, bring the weight overhead (hold on tight!). Then bring it back down close to the ground—that’s one rep; try for 6 to 8!
19. Kettlebell Power Plank With Row
Targets: Abs, arms, back
Level: Intermediate/advanced
How to: Think of this move as the fancy plank. Start in a plank position, but with hands grasping two kettlebell handles. Then, lift one kettlebell up so it reaches the hip— remember to keep the elbow in! Lower back down and repeat with the opposite arm. Do 6 to 8 on each side, or until you feel the burn!
20. Kettlebell Half Get-Up
Targets: Abs, arms, back
Level: Intermediate-Advanced
How to: It’s time to get low. Lie down on your back with legs straight out. Extend the right arm straight up, kettlebell in hand. Next, bend the left knee and begin to rise, with the left arm keeping the body propped up. Feel the abs burn? You’re doing things right! Sit all the way up, then carefully return to starting position. Knock out 8 to 10 reps per side if you’re up for the challenge.
21. Kettlebell Push-Up
Targets: Chest, arms, back
Level: Intermediate/advanced
How to: This move is simply a push-up, but with kettlebells included! Grab hold of each handle in the usual start position, then lower the body before pushing back up. It’ll definitely feel challenging with those hands on handles rather than on the floor! Shoot for 10-15 reps.
22. Kettlebell Push-Up With Row
Targets: Chest, arms, back
Level: Advanced
How to: Let’s take this push-up up a notch! Begin in a push-up position with the right arm holding the kettlebell. Perform a push-up and, at the top, lift the right elbow by squeezing the shoulder blades together with the weight about six inches behind the body. Then return back to the starting push-up position, pushin’ for 5 to 8 reps with each arm. Kettlebells are a great way to spice up the usual lifting routine. As with traditional strength training, two days a week is a great place to start—but don’t hesitate to weave those kettlebells into the standard weightlifting routine (dumbbells, bodyweight exercises, and cardio included!). Just remember to give each muscle group a break (48 hours should usually do it), and don’t forget to try these out with a trainer before swingin’ solo. Using proper form is key for a workout that’s safe, effective, and fun!
Original article: “22 Kick-Ass Kettlebell Exercises” on Greatist.com
The Products
Ready and rarin’ to give kettlebells a try?
- Start with beginner-friendly colors (and an instructional DVD to boot!) thanks to GoFit’s Contoured Single Vinyl Coated Kettlebells.
- Buy single kettlebells or packages for beginners and advanced ‘bell swingers from Onnit’s selection of chip-resistant kettlebells.
- Want an adjustable kettlebell for any and every situation? We recommend the Power Block Kettle Block, which lets you go from 5 to 20 pounds in a snap.
3 Things to Know Before Doing HIIT
If you’ve been reading up on how to advance your workout sessions, you’ve likely heard of high intensity interval training, or HIIT, before. This advanced form of cardio training has you alternate between brief periods of very intense exercise and active rest periods. This process is repeated five to ten times, making up a 15-20 minute workout session, not including the warm-up and cool-down. When done properly, it offers superior conditioning and fat-burning benefits due to the high calorie burn both during and after the workout.
Sounds great, right? Before you dive right into it, there are a few things that you must know.
1. You’ll Be at a Higher Risk of Overtraining
HIIT done right is a great form of exercise that will make a perfect addition to your workout program. HIIT done wrong could lead to injuries, burn out, and loss of motivation to continue.
Realize that your body can only handle so much intense exercise per week. If you attempt to do HIIT and full-body weight lifting sessions 5 or 6 days a week, it’s only a matter of time before your system crashes. Remember that even though you may be working different muscles on successive workouts, your central nervous system will still be working hard, generating the strength and power needed to get these sessions done. It needs rest time, too. Even the most fit of individuals should cap it off at four very intense workouts total a week if you’re advanced, or three if you’re at the intermediate level.
2. You’ll Want to Select the Proper Form of Exercise
The second important point to know is that you must select the right form of exercise.
What’s correct? The key thing to look for is an exercise where you can accelerate quickly. If it takes you 10 seconds to get to top speed and you’re doing 30 second intervals, you’ve just wasted a third of the total time you should be working. Choose an activity that allows you to get to top speed almost instantaneously. Burpees, mountain climbers, jumping jacks, spinning, and running are all great choices.
3. Schedule Wisely With Your Lower Body Strength Training
Most forms of HIIT are going to really stress the lower body muscles, so be mindful of when you do them in relation to lower body strength training. If you’re doing sets of heavy squats, lunges, and dead lifts one day, you’ll wake up the next day seriously dreading attempting a HIIT. Your lower body needs time to recover from the weight days. Skip a day, then do your HIIT workout the following day.
If you keep these points in mind, you should be able to successfully make the transition to high intensity interval training and reap all the benefits it has to offer. Do you have your own HIIT words of wisdom?
Holiday Market 2014
Yesterday I had a Plexus booth at the HOSA Holiday Marketplace in Smyrna. And even though it meant getting up early, I had a great time.
It’s was fun meeting new people and sharing the Plexus products and business. A few people had heard of Plexus before, but most had never heard of this quickly rising business. Many people were excited to hear about these great products.
I had a great conversation with a former Plexus Ambassador about the newest products. I also met another vendor who had sampled Plexus Slim before and was interested in going for the full month this time along with trying out some of the new products. 
So here’s a shout out to all those wonderful people who stopped by my booth to check out Plexus.
And I want to announce the lucky winner of my prize drawing for a free 7-Day Trial of Plexus Slim.
Congratulations Niki McCarthy!!
Rolling Raspberry Pancakes
This recipe is from Stephanie Eusebi
Raspberries must be my favourite berries. Along with blueberries, strawberries, cranberries, blackberries…Okay, maybe I love anything that ends in “berry”! But who doesn’t?
Not only do they taste great but they’re jam-packed with nutrients. From a nutritional perspective, raspberries are rich in vitamin C, magnesium, and dietary fiber.
And since they only contain 60 calories per one cup serving, raspberries are an ideal food for healthy weight control.
Yes, I could eat a one cup of raspberries. Heck, I could eat five cups with no problem! But instead of eating plain raspberries, I like to stuff them into recipes where I can benefit from all of the ingredients.
I would like to introduce to you my grain free Rolling Raspberry Pancakes!
3 eggs
¼ cup coconut flour
½ banana
¼ cup coconut milk (you can sub for almond milk)
1 tsp vanilla extract
1 tsp baking soda
Fresh raspberries – amount to desire
Mash your banana in a medium sized bowl.
Mix in your vanilla, coconut milk and eggs.
In a separate bowl, mix together coconut flour and baking soda.
Combine your dry ingredients (coconut flour and baking soda) into your wet ingredients (vanilla extract, coconut milk, eggs, and mashed banana).
Add in your raspberries.
Pour the batter onto a lightly oiled pan (use coconut oil or REAL butter). Brown on both sides.
TADA!!
(Serves about 6 medium sized pancakes)
via Rolling Raspberry Pancakes | Stephanie Eusebi Nutrition & Wellness.
7 Ways to Stop Unhealthy Food Cravings
When it comes to craving certain foods from time to time, I know I’m not alone. But I’m trying to be better about not giving into the unhealthy cravings that hinder my weight loss goals. So when I stumbled onto this article I was intrigued. Now its time to share will all you fine people and put these tips into practice.
7 Ways to Stop Unhealthy Food Cravings
How often are you overcome with the desire to devour a chocolate bar or cheeseburger? Even the most nutrition-conscious people have to learn how to cope with cravings, sometimes for not-so-nutritious foods. You might think that a longing for these unhealthy treats results from emotions, and that could be true — but not necessarily. “Cravings are usually stimulated by emotional cues, but then fueled by physiological ones as we imagine what it would be like to eat the food we want to have,” says Brian Wansink, Ph.D., professor at Cornell University and author of Slim by Design: Mindless Eating Solutions for Everyday Life. So to avoid mindless munching, you’ve got to determine the causes of your cravings and be set up with strategies to subdue them. Read on for tips to help you do just that.
1. Ask Whether You’re Hungry
It might seem simple, but people often neglect to determine their level of hunger before they start noshing. “Take a three-minute time-out and ask yourself, ‘What do I want? How am I feeling?’” advises Caroline Cederquist, M.D., a Naples, Florida–based physician who specializes in weight management. “Identifying that there may be no actual hunger is the first step in not giving in to every craving.” Keep in mind, though, that you very well could be starving and need to eat a full meal, says Wansink; if that’s the case, try consuming a healthy dish and then reassessing your desire.
2. Consider What Your Body Needs
“All cravings are important because they give you clues to what you’re feeling but also what’s happening in your body biochemically and metabolically,” says Cederquist. Some are a sign that your body needs more of certain nutrients. For instance, a strong taste forred meat could be a hint that you’re low on iron.
A blood test can measure whether you need to load up on any vitamins or minerals in particular. These sort of cravings that suggest a nutrient deficiency generally only occur in cases of extreme deprivation or pregnancy, though, notes Cederquist.
3. Pay Attention to What You Crave
Your want for certain types of fare could also be a warning sign that you have a health issue worth addressing. If you’re constantly reaching for sweets and starchy foods, for example, it might mean that your body isn’t metabolizing carbohydrates normally, says Cederquist. That means your body isn’t able to move glucose into your cells for energy, so you end up feeling deprived and wanting to eat more carbs.
“This can occur even after someone has eaten a full meal,” she says. “It makes people think their cravings must be emotional, but it’s not necessarily the case.”
If you feel that might be the culprit behind your cravings, see a medical professional.
4. Stop the Train of Thought
Once a craving comes on, says Wansink, “We tend to keep imagining what it would be like to eat the food we have in mind — the texture, crunch, smoothness, richness, and so forth. Doing that makes the craving more extreme.” Therefore, distracting yourself from the thought can be enough to make you forget about it. He advises chewing sugar-free gum, as simply having something in your mouth will eliminate your ability to imagine having food instead.
5. Look for a Distraction
Before you start nibbling on whatever your mind wants, take a few minutes to drink a glass of water or walk around the block. These two steps help, says Cederquist, because they separate you from the craving. “That separation gives you the time and space to reflect upon the healthy diet you’re trying to maintain and how eating this food might take you off-course from that plan,” she says.
Another option is to sip something warm, like a cup of herbal tea. Drinking a hot beverage takes time, is filling, and stimulates the vagus nerve — which helps manage digestion and can decrease cravings, especially for sugary foods, says Cederquist.
6. Cut Yourself a Break (But a Small One)
If you’ve assessed your hunger, waited and can’t kick the craving, it’s time to give in — but in small doses. “Try eating only one-fourth of the portion size you really want, then put the rest away and distract yourself for 15 minutes,” suggests Wansink. “See how you feel after that time has passed. Chances are, you’ll be equally satisfied as if you had eaten the whole thing.”
7. Prevent Food Cravings in the First Place
One of the questions you should ask yourself when you first detect a craving is what you already ate today that could be triggering it. For example, eating candy or desserts can spur the craving for more sweetness, especially when eaten on an empty stomach, says Cederquist. To sidestep that kind of reaction in the future, she recommends includingprotein and fiber in every meal and snack; doing so can limit subsequent cravings by decreasing the blood sugar response.
If you follow these tips and still feel compelled to devour certain foods, Cederquist recommends consulting your doctor; he or she can test your levels of glucose, insulin, glycohemoglobin, triglycerides, and HDL — which can all be helpful to identify conditions such as metabolic dysfunction. Making a diagnosis like that can be your first step in figuring out a meal plan that can negate those nagging cravings and keep your weight in check.
Working out in the AM…
Today I read an article by Elle Penner on the My Fitness Pal blog about how to work your way into exercising in the morning. So this post when combined with my last post may lean towards a pattern. Can you tell that I’m trying to change my life around? So I’m going to share her tips with you guys and keep them in mind for myself.
So You Want to Start…Working Out in the Morning
Over the years I’ve grown to love exercising in the morning. It frees up my evenings, leaves me fewer excuses for skipping out on a workout, and helps me feel more alert throughout the day. Research shows morning workouts can also improve sleep, acuity, and productivity, as well as positively impact diet and exercise habits.
However, just because I love morning workouts doesn’t mean I leap out of bed at the sound of my alarm, eager to exercise every day. Even us morning people might find it tough to head out for a run before the sun rises or attend a 6AM burpee bootcamp. I’ve skipped my fair share of early workouts, but I’ve also gotten quite good at not skipping them too, thanks to a little strategic planning, preparation and positive thinking.
If you’re wanting to become more of a morning exerciser, here are some of my top tips. Maybe they’ll help you too!
1. Ease into it. If you’ve never exercised in the morning before, don’t sign up for 6AM personal training sessions five days in a row. To start, schedule one morning workout per week. Try choosing a day you have something fun planned for that night. Knowing you can’t put your workout off might give you more incentive to get out of bed and exercise that morning. When you start to feel okay with one day per week, bump it up to 2. Gradually your body (and brain) will get used to sweating before 7 o’clock.
2. Write a workout schedule for the week. This is helpful no matter what time of day you prefer to exercise, but building your day around a morning workout really does give you fewer excuses to skip it. Besides a horrible night’s sleep, there are few things that can get in the way of you and your morning workout. When writing your workout schedule, also consider things like work deadlines, events and travel plans, so you can let your really busy days be rest days!
3. Enlist a morning workout buddy. It’s a lot harder to skip a morning sweat session if you have someone counting on you to show up. No one wants to be that person who bails!
4. Before you go to bed, decide exactly what morning workout you will do. For example, instead of saying, “I will exercise before work tomorrow,” say “I will jog 2 miles and do 30 pushups before work tomorrow.” Workout agendas maximize efficiency by eliminating wasted minutes spent debating which piece of cardio equipment to hop on or which strength move to do next. This allows you to budget just the right amount of time you’ll need to fit in your workout. It also prevents you from dozing back off to sleep while pondering what type of exercise you’ll do.
5. Lay out your exercise clothes the night before. This gesture alone is a sign you’re committed to getting out of bed for exercise in the morning. It takes the guesswork out of dressing for the weather, which can be overly complicated if you’re groggy from a good night’s sleep. Check what the low temperature will be overnight and plan your workout attire accordingly. If your workout is fairly early, chances are the temperature will be at or near the low temperature for the night. Your still-sleeping significant other will appreciate not hearing you fumble around in the dark as you look for your favorite pair of socks.
6. Pack your gym bag before you go to bed if you plan on showering elsewhere. You’re much less likely to forget critical belongings like deodorant and underwear. I’ve done both and it doesn’t make for a great start to the day. Take it one step further and write down a list of essential items such as shampoo & conditioner, towel, deodorant etc… and take a quick peek at it as you’re packing. Eventually, you’ll have it memorized!
7. Get a good night’s sleep. Like I mentioned above, there are few things that can get in the way of you and your morning workout, but sleep deprivation is one of them. It’ll get the best of you almost every time.
8. Think positive thoughts. When your alarm goes off, don’t dwell on how much you’d rather fall back asleep or how tired you are. Instead, focus on what you’re excited to do with your free time after school or work, or how great you’ll feel the rest of the day for sticking to your goal. Remember, the only workouts you regret are the ones you don’t do!
Working out in the morning isn’t for everyone, but if you want to start then it’s entirely possible to make it a healthy habit with enough planning, preparation and positive thinking. I’m proof–and I hope these little tricks will help you too!
Do you prefer morning, afternoon or evening workouts? What helps you early exercisers get out of bed in the morning?
via So You Want to Start…Working Out in the Morning ‹ Hello Healthy.
I’m SO NOT a morning person…
So I read this article the other day on Life by Daily Burn and it is stuck in my head. I’ve never ever been a morning person. I’ve always wanted to be, but it’s never worked out. Occasionally I’ve been able to get myself up early or even just on time but it doesn’t really last long. When I am able to do it, I definitely feel like my day is more productive and just better all around.
Enter new article…
So I’m going to share this with you guys and we’ll see if it helps. And hopefully by sharing these tricks on my blog I’ll be more likely to refer back to them and put them into use.
19 Ways to Trick Yourself Into Becoming a Morning Person
Let’s start with the bad news: Only about 1 in 10 people is a true morning person, according to The Body Clock Guide to Better Health. The good news is, only 2 in 10 fall into the category of night owls, while the rest fall somewhere in between. Better still: Even if you operate best in the wee hours of the night, you can still train yourself to be an early riser. Here’s how.
Plan Ahead
Waking well-rested starts with getting enough sleep. “Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation,” says Nathaniel Watson, MD, president-elect of the American Academy of Sleep Medicine. “If you are getting enough sleep, you should be able to wake up on time without a morning alarm.” Sounds easier said than done? First, follow these tips for catching the zzz’s you need to wake refreshed.
1. Practice good sleep hygiene. “Keeping a consistent sleep schedule is one of the best ways to ensure you’re getting quality, restful sleep,” says Dr. Watson. If you need to shift your schedule earlier, start moving your bedtime forward by just 15 minutes at a time. Adjustments more drastic than that will keep you rebounding between early and late bedtimes rather than creating lasting change.
2. Take your time. Balancing your own well-being against other personal and professional responsibilities is tough. Often, finding the right work-life equilibrium starts with saying “No,” and so does getting enough sleep. Pare down your evening commitments so that you’ve got an hour completely blocked off to wind down before bed.
3. Implement a routine. Establishing a schedule can help clue our bodies in to what’s to come. Maintaining a regular evening routine will help chill you out and let your mind know that it’s nearly time to fall asleep. For example, that could mean drinking a cup of (decaffeinated) tea and reading for 20 minutes each evening before bed.
4. Nap cautiously. If you have a sleep debt to repay, it’s better to nap during the day than to mess up your nightly sleep schedule. That said, you don’t want a daytime snooze to keep you up at night. (For more napping tips head here!)
5. Eat (and drink) smart. Some experts caution against going to bed too full or too hungry, as the discomfort may keep you awake. The same goes for drinking: Sipping too much before bed can cause mid-slumber trips to the bathroom, and caffeine and alcohol in particular have been shown to disrupt sleep.
6. Power down. Any kind of light can shift circadian rhythms, making it harder to sleep at night. And if you’re constantly plugged in, you’re even less likely to hit the hay right away. Research has shown that the blue light emitted by electronics like laptops and cell phones disturbs sleep even more than natural light. Turn off those electronic screens at least an hour before bed to make dozing easier.
7. Prep before bed. Wondering what to do with that electronic-free hour? Use the time to get together anything you’ll need in the a.m. — like a healthy lunch, make-ahead breakfast, or a gym bag. Shortening your morning to-do list just might make it easier to roll out of bed.
8. Get cozy. Temperature, noise, light and comfort can all impact your ability to sleep well. A cool, quiet room (around 65 degrees) has been shown to be an effective sleep environment. And if your mattress leaves you achy, you’ve got a good excuse to upgrade — your health may depend on it! The National Sleep Foundation offers even more recommendations for tweaking all of these for better sleep.
Wake Up with Ease
You’ve set yourself up for success and slept like a boss. But the battle isn’t won just yet. Here’s how to skip the snooze button and hop out of bed when that alarm starts buzzing.
9. Set your motive. As with any change, it’s important to have a tangible reason for waking up early. Come up with a meaningful goal you’ll be able to achieve by starting the day earlier, whether that’s being able to fit in a morning sweat session or having some extra time to cook a healthy breakfast.
10. Play a mind game. The alarm goes off, and the immediate temptation is to hit snooze. Go ahead, do it — but then stay out of bed for those next nine minutes. The idea of the so-called “inverted snooze” is to ease the pain of waking up by telling yourself you only have to stick it out for nine minutes. Move around, stretch, start brewing coffee — anything to keep yourself awake. By the time the alarm goes off again you should be awake and alert enough to start your day rather than still grumpy in bed and (likely) hitting snooze again.
11. Bite the bullet. If you naturally wake within minutes of your alarm, it can be tempting to close your eyes and relish in a few more minutes of rest. But you’re better off just getting out of bed. When you wake spontaneously, you’re likely in a light sleep stage, explains Dr. Watson. Going back to sleep could send you into a deeper sleep stage, making it harder to wake up and start your day.
12. Make moves. Finding the right alarm and where to put it can have a big impact on whether you wake in the morning. Try experimenting with the sound, timing and location of your alarm clock to help yourself get up when you need to. For example, some alarms wake you gradually with pleasant sounds to make the transition into daytime less jarring and more relaxed.
13. Seize the day. Waking up with a groan and thinking about all the things you don’twant to do is a terrible way to motivate yourself to get out of bed. Instead, think ahead to the best things you’ll do all day to fuel your desire to get up and at ‘em.
14. Try an app. There are several apps that promise to get you out of bed in the a.m. For example, Wake n Shake makes you shake your phone in order to turn off the app, while Better Me shares your failure to your Facebook every time you hit snooze. There are also apps, like Sleep Cycle, that use motion sensors to monitor your movement and determine the best time to wake you within a preset window.
15. Brighten up. If you need to draw shades at night to make your room dark or — shudder — you need to wake before it’s light out, you can’t always rely on the sun to wake you. Fortunately, there are gradual light-up alarm clocks that promise to lull you out of sleep less painfully than your standard alarm.
Power Through the Morning
You’ve made it! You’re out of bed. Now, here’s how to get out the door without starting the day in grouch mode.
16. Pare down to-dos. You’ve already pre-packed your lunch or gym bag, giving you one less thing to worry about before coffee. Look for other ways to streamline your pre-work routine (including taking advantage of your coffee maker’s automatic timer!) so you can spend less time rushing through those early hours, and start enjoying them instead.
17. Amp up your productivity. If you’re a regular snoozer, cutting out that extra nine minutes (or nine minutes times four or five) earns you bonus time each morning. Many creatives swear thatearly morning is the best time to write or think deeply and creatively about projects. Try taking a page from their book and dedicate even just a few minutes first thing in the a.m. to a project of your choice. You may be surprised at how rewarding it feels to start the day with a few tasks already checked off.
18. Eat a healthy breakfast. To be your best self, it’s helpful to eat a good breakfast (trust us, morning meetings are better when you’re not hangry). Whole grain carbs plus protein give you a quick hit of energy and keep you going all morning. For an all-in-one solution that you can prep ahead, try these homemade protein bars or overnight oats.
19. Exercise in the morning. Early in the a.m., your willpower stores are at their highest. By the evening, we get too busy and find too many excuses not to exercise. Plus, morning workouts will give you an extra shot of energy to carry you through the day ahead.
Are you a morning bird or a night owl? How have you changed your sleep-in tendencies to up your productivity?
New Lifestyle Journey 