How to Wake Up and Workout

I love working out in the morning.
I love sneaking out of a still-dark room, hitting the coffeemaker, and changing into my workout clothes as the room fills with smell of roasting coffee.
I love forcing my body to lift more, move faster, push harder.

But, I haven’t always been this way.
In fact, I used to set my alarm for an hour before work and then hit snooze for the next half and hour. Finally I’d drag myself out of bed, run a toothbrush across my teeth, and get on with my day.
I was tired. Like, really tired. Exhausted, severely addicted to all forms of caffeine, and nothing seemed to help.


I had to make some changes.
Luckily, I didn’t really make any MASSIVE changes, just some little ones that all combined into a healthier lifestyle.

Sleep hygiene
1. Start with consistency. Go to bed and wake up at the same time every single day, even on the weekends.
I prefer being in bed at 10pm and waking up at 5am.

2. Avoid caffeine after noon.
3. Avoid screens of any kind 1-1.5hr before going to bed.
4. Prep everything the night before.
-Set the coffee maker, get your work clothes ready, prep your lunch, pack your gym bag and leave it next to your bedroom door.

PREP YOUR GYM BAG. If you really want to work out in the morning, this is maybe the most important step. EVEN IF YOU WORK OUT AT HOME. When it was just my wife and I was in an apartment, I would wake up at 5am, grab my gym bag, and walk 6ft to the bathroom to get dressed. Then, I’d walk 6ft in the other direction to work out. There was something about the ritual of changing into my gym clothes that helped me make that mental shift in the morning. Even though I was in the same little apartment, just feet away from where I’d been sleeping 10 min ago, I was ready to go.

In the morning, DO NOT HIT SNOOZE. Studies (and experience) show that the extra sleep doesn’t even help. It actually makes you feel even more tired. Get out of bed immediately. grab your gym bag, hit the coffee maker, and get dressed while your caffeine is cooking.

And then…go. Just do it. Don’t wait until you feel ready or motivated. As the blood gets moving, you’ll warm up and start feeling better.

Once you’re done, I’d highly suggest a cold shower. If you followed all the previous steps, you can just get in your already-prepped work clothes, grab your already-prepped lunch, and you’re ready to go.

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