Good Morning Sunshine!

Are you one of “those” people that just love getting up bright and early? Or at the very least, can function well as soon as they open their eyes?  Or are you rather the one who hits snooze 2 or 3 times, drags themselves out of bed with their eyes still closed, already thinking about how they can’t wait for the day to be over?

Not everyone is a morning person. Many people would love nothing more than 10 extra minutes of pillow time, and to smack every perky and chatty morning person they run into! Did you know that according to a recent study, 57% of people hit that snooze button? With over half of the population delaying the start of a fresh new day, it made me wonder what could be done to work on improving that?

Some people are so busy in their life that they know as soon as their feet hit the ground that they will be running all day, so why not stay in bed for a few extra minutes, right? To help be prepared for your early morning start, here are a few tips that might help give you five minutes of breathing space to sit and well, smell your coffee, or tea, before inhaling it on the way out the door.

Before all else, I start my day with a water. I have a bottle at my bedside that I take 10-12 gulps from as soon as my feet touch the floor. Starting to re-hydrate immediately sets me on the right foot right away!

  1. If you are a morning shower person, have everything ready for yourself. Fresh towel, face wash, toner, toothbrush. Do it all in the shower rather than deal with different sinks and taps. Look into a microfibre towel to wrap your hair in, as these soak up water faster, so your hair will dry quicker.
  2. Set your clothes out the night before. Even though my attire tends to be workout gear every day, I always have it set out, ready to go. Right down to the undergarments. Less thinking I have to do and last minutes digging in the dark the better! In fact, I set them down within reach of the toilet so I can get right to getting dressed.
  3. Set your breakfast up the night before. Whether that’s having your smoothie ingredients ready to go, or your coffeemaker pre-set and travel mug beside it, having your first foods and drinks pre-planned, even partially, will save you a minute or two. Have the blender ready with protein powder on the counter and banana beside it. Pre-boil some eggs so you can grab them out of the fridge. Make your oats the night before so you only have to re-heat them. All simple steps to making your morning easier.
  4. Pack your lunch and snacks the night before. I am a big believer in being prepared to succeed, so I do all my veggie prep and cooking on the weekend. I actually pack my lunches for two days in a row so I can save those extra minutes as well! So easy to do, such little time when everything is already out of the fridge. If re-heating foods in the microwave, make sure you pack in glass containers. Much safer for you than plastic.

So, there you go! A few tips to help you make your early morning time a bit easier. It’s up to you how you choose to spend the extra few minutes you have created. Hitting that snooze might still feel like the answer for you. Maybe it gives you time to set an intention for how you want your day to go. Or maybe meditate, journal your gratitude, watch the sun rise, do some stretching….or just sit and slowly inhale the aroma of your coffee or tea, and enjoy it down to the last drop.

Night Time Munchies

Let’s be real, we all have these moments of weakness. Whether its boredom, emotions or actual hunger, there are always going to be some nights where we just want to eat!

I totally understand the dilemma you are in! We’ve been told not to eat too much before going to bed. That ideally, dinner should be your last meal of the day, and not to snack after 7pm. But sometimes we are feeling a bit hungry as the clock ticks down the time to bedtime. Going to bed hungry might result in waking up during the night and not being able to get back to sleep. Eating something too heavy or too much might result in unsettled sleep as your body is digesting while it should be resting.

First of all, let’s look at the fact that it might not be food that your body is longing for. You might simply just be dehydrated.   Try first to have a glass of water or a cup of herbal tea. Wait about 20 minutes to see if that accomplished what your body was asking for. Another tried and true tip is to go brush your teeth. Most of us don’t like to eat or drink anything with freshly brushed and flossed teeth!

If neither of those tips cure you, try to look for something small and on the lighter side:

  • A piece of fruit with either a handful of nuts and seeds, or a thumb-size of cheese
  • A handful of nuts and seeds on their own, or simply a scoop of natural nut butter
  • ½ cup of plain yogurt or cottage cheese with added fruit
  • Some cut up raw veggies with hummus, tzatziki or mashed avocado
  • 1-2 tuna boats on a romaine lettuce leaf, or tuna salad with raw veggies
  • 5-10 shrimp dipped in seafood sauce
  • 1-2 boiled eggs
  • Small portion of crackers (Ryvita, Mary’s, etc.) with natural nut butter

Though not necessarily all perfect options, they all contain some protein, carbohydrate and/or good fat. The key is to keep your portion on the smaller side. Don’t take the bag of nuts or box of crackers out to your tv….this leads to mindless eating. Rather, put some on a small plate. It allows you better control.

What I strongly recommend is that you don’t go for anything with minimal nutritional value, or too heavy or large. This would include items such as:

  • Ice cream, frozen yogurt, chocolate, candy, etc.
  • Chips
  • Fried foods such as fries, onion rings, deep fried pickles, chicken wings/fingers, etc.
  • Burgers or hot dogs, pizza, subs, pitas
  • Nachos with salsa, sour cream, cheese and/or meat sauce
  • A larger plate of cheese and crackers

All of these are either loaded with sugar, bad fats or include lots of refined grains (white flour). All of this in your gut while you are trying to sleep is likely only going to stress out your digestion while it should be resting. It is key to give your body a break from foods during the night when possible. And while all this busy digestion is going on inside of you as you are sleeping, there is a really good chance your sleep will be disturbed as well. And not much feels worse than waking from a troubled night of sleep.

So, keep your snacks small, healthy and goal focused!

July 15th Hiitstep Returns

HIITSTEP is a NEW and innovative HIIT exercise class using only your bodyweight and a STEP. It is challenging…but also so much fun at the same time! Burn up to 400 calories in 30 minutes, then continue to burn more calories due to the afterburn effect. HIIT Step will help you improve power, speed, agility and endurance!

WHO IS HIIT GOOD FOR??

Is the class for a certain type of person?
It’s for everyone essentially. The instructor will give various options to people depending on their fitness level. No matter how fit you are we can tailor the workout to challenge you.
Where could I go to do HIITSTEP?
LiV Personal Training Studio

Classes starting

Monday JUNE 3,2019

5 Weeks $49.99

Mondays 530pm-6pm
$15 drop-in

DIFFERENT,,, HOW??

How does HIIT Step differentiate to other HIIT classes?
The USP is the music, all the workout is engineered to the music. Also, as I have mentioned before, the workout has been developed by Gb 🇬🇧 Olympians.
What are the benefits to doing the class?
The main benefit is weight loss. The high intense workout is great at burning fat. The other benefits are improving your power, flexibility, endurance and it keeps heart health. Another benefit is how quick the class is, it’s only half an hour long so it doesn’t take much of your time up.