Holistic Health and Practices – Page 2

Busy mornings calling your name? Don’t let the chaos win! Who remembers those Cindy Crawford workout tapes? Those were the building blocks of my strong, energized mornings, and they have taught me a thing or two about staying active even in the busiest seasons of life. Now, as a full-time working single mom to three kids (and a health coach), I get it! Time is a luxury we don’t have. That’s why I’ve crafted quick, energizing morning workouts that take just 20–30 minutes to complete. They’re designed to kickstart your day, boost your mood, and keep your health on track. So, before the alarm goes off, let’s rise, shine, and own our mornings with these hacks! Benefits of Morning Workouts for Busy Parents In this section you will discover how embracing morning workouts can transform your entire day. Improved energy levels Start your day with a workout to boost your energy levels. Yes, coffee makes you awake and alert, but so does the workout! The natural energy surge from a workout can help you tackle work tasks more efficiently and keep up with the demands of parenting. For instance, you might find yourself more focused during that early morning meeting or more patient when dealing with your kids' morning routines. Enhanced mood and stress reduction Exercise releases endorphins, the body's natural feel-good hormones. Waking up early to work out can create a positive and uplifting start to your day. For instance, you might be more relaxed and happier when the morning rush hits. Better focus and productivity at work Regular exercise improves body circulation and cognitive abilities such as memory and focus. For instance, you can notice that you are more concentrated and efficient when managing work tasks and obligations. Health benefits, including weight management and improved fitness Morning workouts can help you maintain a healthy weight and improve overall well-being. For instance, you can start your metabolism by burning calories early in the morning and feel stronger, more capable, and ready to tackle the day. But don’t forget another essential piece of the puzzle: Vitamin D. Spending time outdoors during your morning workout is energizing. It is also one of the best ways to naturally boost your Vitamin D levels and serotonin, which are crucial for your health. Keep your wellness routine on point! Planning Your Perfect Morning Workout Routine In this section you will discover how to get ready to kickstart your day with an energizing workout routine. It's important to remember that everyone's body is different, and what works for one person may not work for another. Before starting any new exercise routine, it's always a good idea to consult a healthcare professional to ensure it's safe for you. Set Fitness Goals You can begin by defining what you want to achieve with your morning workouts. Setting clear goals will keep you motivated, whether increasing endurance, building strength, or feeling more energized. I always encourage my clients to set SMART goals-specific, measurable, achievable, realistic, timely. Choose the Right Type of Exercise When you set clear fitness goals, it's time to select an exercise that align with them. If you are starting with working out, remember to start slow and think about the progress you want to achieve for a certain period. Options like cardio, strength training, pilates, and yoga are great ways to start. You can combine different exercises later in your time line to keep your routine dynamic when you see some progress. Establish a Consistent Schedule Consistency is your secret weapon for morning wins. Setting a specific time each day for exercise helps you build a habit and trains your body and mind to embrace the routine. And here’s the real game-changer: time blocking. It’s like giving your day a blueprint, carving out space for workouts, work, and everything in between. Prepare the Night Before I learned a few years ago from Mel Robbins about this hack she used to stick and swear by. The hack is to lay out your workout clothes, shoes, and equipment the night before. This way, you will eliminate morning stress and ensure you're ready to start your workout seamlessly. Fuel Your Body Have a light snack or drink water + favorite beverage before your workout to fuel your body and prevent dehydration. Choose something easy to digest, like a banana or a slight protein shake. Warm-Up and Cool Down I highly recommend always beginning your workouts with a warm-up. Warm-up is a necessary part of every workout, especially when you exercise in the morning. Warming up will prepare your muscles and joints for a workout. Afterward, include a cool-down session to help your body recover and prevent post-exercise soreness. Morning Workout Routines As a busy parent, I find these quick and effective workouts perfect for squeezing into my morning routine. They energize me and set a positive tone for the day ahead. Remember to adjust intensity and time to your limits and enjoy the benefits of starting your day with a burst of activity and vitality! 15-Minute HIIT Routine Warm-Up: 2-5 minutes of warming up to prepare your body for a exercise. Circuit: 1 minute for each burpee, squat, push-up, and mountain climber. Repeat: complete the circuit 2-3 times to maximize your workout. Cool Down: 2-5 minutes of stretching to relax your muscles and improve flexibility. 20-Minute Yoga Flow Warm-Up: begin with 3 minutes of gentle stretching and deep breathing. Flow Sequence: move through sun salutations, warrior poses, and balancing poses for strength and flexibility. Cool Down: end with 5 minutes of relaxation and mindfulness to center yourself for the day ahead. 30-Minute Cardio and Strength Combo Warm-Up: start with 5 minutes of light jogging or marching in place to warm up your muscles. Circuit: perform 2 minutes each of jumping jacks, lunges, bicep curls (with weights or resistance bands), and plank holds. Repeat: complete the circuit 3-4 times to challenge your cardiovascular endurance and build strength. Cool Down: finish with 5 minutes of gentle stretching to prevent stiffness and promote muscle recovery. Hacks for Staying Motivated In this section you will discover how to stay motivated and maintain the momentum. Set a Consistent Wake-Up Time A regular wake-up time can help you wake up simultaneously each day, even on weekends, to maintain consistency. Use Fitness Apps or Videos for Guidance I encourage you to explore a variety of fitness apps or online workout videos that offer guided routines and motivational cues, since they are lifesaver for busy parents. A virtual coach or instructor can provide structure and accountability to your workouts, making them more enjoyable and effective. I've been exercising for years with Melissa Wood Health and ToneItUp. Track Your Progress and Celebrate Milestones You should keep track of your workouts and celebrate small victories, like completing a challenging workout or sticking to your routine for a week. Positive reinforcement can boost motivation and keep you committed. Technology can help you reclaim your time, streamline your day, and make room for what truly matters. From productivity apps to fitness trackers, these tools make balancing work, family and self-care easier. It’s like giving yourself a personal cheerleader and an efficiency expert rolled into one. Find a Workout Buddy or Support Group Exercising with a friend, neighbor, or family member can make your morning workout more enjoyable and social. You can motivate, celebrate achievements, and keep each other committed to your fitness goals. You should also join virtual communities or local fitness clubs to support and make connections. Prioritize Self-Care to Avoid Burnout Self-care isn’t just about workouts. It’s about the whole picture. Prioritize quality sleep, fuel your body with nutritious meals, and find those precious moments to relax. When you care for yourself, your energy and motivation for morning workouts (and everything else) skyrocket. Feeling like burnout might be creeping in? 🛑 Don’t ignore the signs. Check out my article, Parental Burnout: What It Is and What You Need to Know. It’s packed with tips and strategies to help you recognize burnout, cope, and regain control of your life. As a whole, morning workouts offer a powerful way for busy parents like us to boost energy levels, enhance mood, and increase productivity throughout the day. By setting realistic goals, choosing suitable exercises, and staying motivated with support and self-care, you can make each morning a refreshing start towards a healthier and more balanced life. And that is all that busy parents need, right? Let's continue to embrace the sunrise, prioritize our health, and thrive in both work and family life!