August – Day 23: Rise and Shine!

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Morning time just became your new best friend!

Whether you love it or hate it, using those early morning hours before work might just be the key to a successful and healthy lifestyle!

Rising early is a common trait found in many CEOs, government officials, and other influential people.

Margaret Thatcher was up every day at 5 a.m.; Frank Lloyd Wright at 4 am and Robert Iger, the CEO of Disney wakes at 4:30am!


I know what you’re thinking…I used to have the same thoughts – you do your best work at night. Not really…

According to Inc. Magazine, “morning people have been found to be more proactive and more productive and the health benefits for those with a life before work go on and on and on.”

Here are 5 of the things successful people do before 8 am.

1. Exercise. Most people that get in a daily workout, work out in the morning! Whether it’s an early morning run, a yoga session or some strength work to wake us up and fire up our muscles, exercising before work gives us a boost of energy and that well deserved sense of accomplishment. Anyone can tackle a pile of paperwork after some leg and core work! Morning workouts also eliminate the possibility of flaking out after a long day at work. If you aren’t bright eyed and bushy tailed for a 5 am jog, try waking up 15 minutes early for your Quick Core Workout and some stretching. It’ll help wake up your body, your mind and get you ready to table your day.

2. Map Out Your Day. Maximize your potential by mapping out your schedule for the day. Making a list with your goals and “to dos” allows for some uninterrupted problem solving time which can help you fit it all in. The quiet, early morning hours can be a time of reflection which helps when prioritizing our activities. While planning, you can even prioritize some mental health time. Pre-scheduling a 10 minute break after a long or stressful meeting for a quick walk around the block or a moment of meditation can make all the difference in your focus and well being. If you’re trying to eat healthy, plan ahead for some extra time in the the evening to pack nutritious snacks to bring to work the next day.

3. Eat a Healthy Breakfast. Rushing out the door with a cup of coffee and an empty stomach can sabotage your whole day. As you sit down at your desk, you’re already thinking about the taco truck that sets up camp outside your office. Instead, take a few extra minutes in the morning to fuel your body for the tasks ahead. Starting the day properly fueled will keep your mind on what’s at hand and not your growling stomach.

4. Visualization. We talk about our physical health a lot…so much so that sometimes our our mental health gets overlooked. The morning hours are the perfect time to spend some quiet time inside your mind meditating or visualizing. Visualize the day ahead of you, focusing on the successes you will have and the things you will get done. Even just a minute of visualization and positive thinking can help improve your mood and outlook on your work load for the day.

5. Get the “not fun” stuff done. We all have that one item on our to do list that we dread. It looms over you all day (or all week) until we finally suck it up and do it…rushed and frazzled. Procrastinating is easy to do, but it makes us crazy. Instead, get up and do that least desirable task on your list first thing. Instead of dreading it from your first cup  coffee through your lunch break, get it done and out of the way. The morning is usually the time when you are more well rested and energy levels are up making us more well equipped to handle difficult projects. And look at it this way, your day will get progressively easier, not the other way around. By the time your work day is ending, you’re winding down with only the easier to dos left you’re heading into your free time more relaxed which means more free time with family and an earlier bedtime, giving you the opportunity for another productive day!

Thursday Workout

Tuesdays and Thursdays are my favorite workout days this month. I really like these compound exercises because we’re working on more than one muscle group at a time which maximizes our time and energy. These moves are quick and effective and getting up early and getting them done will give you the boost you need to have a great day and will open up more time for other stuff later. If you’re not a morning person, you can be! It takes a little getting used to but once you have a new routine going you will LOVE your early morning workouts!

Day 23 Plan:

  • Quick Morning Workout & Coffee Break Workout
  • Thirsty Thursdays – Grab your water and keep it next to you ALL DAY LONG!
  • Day 23 exercises (listed below) – 3 sets of 10
  • Plan Ahead for long runs!

Quick Morning Workout & Coffee Break Workout

Day 23 exercises:

  • Straight Leg Kicks
  • Metabolic Up and Downs
  • Standing Rainbow
  • Reverse Crunch on Stability Ball
  • Plank – 3 x :60

Day 23 “how to” videos:

Straight Leg Kicks

Metabolic Up and Downs (with or without weights)

Standing Rainbow

Reverse Crunch


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