Written by Lauren Rae, Wellness Coach and CPT for TRYM Fitness
Why start your day with a quick workout:
When work runs late and your energy is running low, it can be hard to get into the gym for a workout. Skipping workouts can cause added stress which inevitably wears on your body and ages you. The good news is exercising in the morning boosts endorphins in the brain that elevate your mood and can offer you physical and mental gratification for the remainder of the day! Additionally, strength training in the morning can boost your metabolism for up to 48 hours which ensures you burn calories as you go about your day. By adding a quick workout to your morning routine, you can clear your mind, set an intention for personal well-being, and energize body, mind, and spirit.
Fuel and Recovery:
Keep up your energy during and after your workout with a pre and post workout meal. Preparing your food the night prior can help to ensure you get the proper nutrition, no excuses! Eat something light prior to working out to avoid overeating and bloating. After your workout help your muscles recover with a post workout meal or shake.
Fuel Your Workout
A protein shake is a great way to start the day. It isn’t time consuming and you can pack a lot of nutrition in one bottle. If you forget your shake, be sure to at least drink filtered water with a serving of Branched Chain Amino Acids (BCAA’s).
Here are a few suggested ingredients to add to your pre-workout shake:
- Plain 100% Greek yogurt
Berries- Spinach
- Chia seeds or Flax Seed
- Sunwarrior Protein Powder
- Sunwarrior Immune Shield
- Unsweetened Almond Milk
Morning Body Weight Workout:
Warm up:
1 min Cat-Cow Pose
3x30 sec Floor Bridge
30 sec Roll Like a Ball
25 Jumping Jacks
Touch Down Lunge Squat - 3x15 on each leg
Push Ups - 3x15
Dips off of a Chair or Bench - 3x15
Squat Jumps - 3x20
Inverted Rows - 3x15
Side Lateral Lunge - 3x15 on each leg
Scissor Squat Jumps - 3x15 on each leg
Recovery Meal
Whole foods are the best way to recover from a workout! So if you’re vegetarian, get out your frying pan because eggs have the perfect amino acid structure to help you recover from your workout and fuel your day with lasting energy. Want something different? This yummy oatmeal recipe below does the same thing! If you head to work after the gym, this can be easily packed and eaten cold, or reheated later. Be sure to consume your post workout meal within 30–60 minutes of your workout.
Light and Creamy Oatmeal Recipe:
What you need:
- ½ cup steel ground or quick oats
- Filtered water
- 1–2 teaspoons chia seeds
- 1 scoop Sunwarrior protein mixed with ½ cup unsweetened almond milk
- Stevia (I like to use french vanilla or hazelnut)
- Cinnamon
- ½ cup berries (organic strawberries, blueberries, or raspberries)
Instructions:
Start by cooking your oatmeal according to the packages instructions. When almost all of the water has been absorbed, add your protein powder with almond milk into the oats while stirring rapidly. You’ll want to almost whip it in so you get a fluffy consistency. Next, add the chia seeds, cinnamon, and stevia. Mix it all up then add your berries and you’ve got a protein rich, super tasty breakfast that will give you lasting energy.
