Rise and shine

Waking up in the morning is something that a lot of people struggle with, I certainly used to. These days, I am up between 5-6am every week day and I can truthfully say I tend to bounce out of bed even during these cold winter months. I don’t let my mind begin to even think ‘its 5am I should still be asleep’ because that negative mentality is not healthy for myself or my day ahead.

I do however, have a few things I do each morning to help the process and easier one. Below are my top 6 tips to help you rise and shine in the morning.

  1. Get some good Zzz – Ensure you get a good night sleep by going to bed at a decent hour. Try turning off the TV 30 minutes before bed and picking up a book instead. I don’t allow my laptop in bed with me nor do I have a TV in my room because even though you may find you can fall asleep in-front of a screen, your sleep will most likely still be affected preventing you from getting a quality night sleep, making waking up a lot harder to do!
  2. Do not hit the snooze. Whatever you do, do not snooze – it does more harm than good. An extra 15 minutes in bed will more often than not leave you feeling groggy! I like to use the 5,4,3,2,1 method. As soon as your alarm goes off, count down in your head 5, 4, 3, 2 and then jump out of bed on the 1. You will feel so much more energised!
  3. Rehydrate immediately. After a long nights sleep, your body will be thirsty. I like to have a warm glass of lemon water mixed in with some apple cider vinegar each morning to help kick-start my digestion, quench my thirst and get some nutrients into my body!
  4. Don’t scroll through social media until you have gotten up and done something that day. Don’t make scrolling through your phone the first thing you do in the morning as it really isn’t a healthy habit for you or your mind. Endlessly scrolling can also waste a lot of precious time first thing!
  5. Stretch & Breathe By stretching first thing in the morning you are instantly improving your brain activity by increasing the blood flow to your brain which helps to sharper your concentration, circulation and energy levels! Stretching each day is also a really great way to improve your flexibility and mobility.
  6. Make your bed Making your bed in the morning is such a small task however it can make such a big difference to your day ahead. I love the small feeling of accomplishment when the bed is made and my room looks clean and tidy! A decluttered space makes for a decluttered mind.

So, start incorporating these healthy habits into your morning routine to help you kick-start your day on the right foot!

Rise and shine6525

Why you should start mobility training!

“Take care of your body. It’s the only place you have to live!”

 First things first – what is mobility and is it the same as flexibility?

So, mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.

So why is it so important to include mobility training and stretching into your exercise program? Most people overlook the importance of these two rather significant components of exercise and think they can get away with a few stretches before and after a session. As we get older our bodies tend to take longer to recover and our natural flexibility tends to decrease substantially every year. Basic movements can become laboured and difficult so it is extremely important to include a decent mobility program into your weekly exercise regime.

It is great to look good however if you can’t move freely without stress or pain then what good is that? The benefits of including a mobility training into your regime are increased performance, faster recovery, injury prevention and increase posture & general wellbeing. It is just as important if not more important as lifting weights or thrashing yourself on the bike for 45 minutes.

The amazing thing is, is it is never too late to start! As humans, we can reclaim our ability to move freely by incorporating a simple but effective program into our weekly routine. It is time to stop being lazy and to start making the effort to focus on your mobility training. Set aside 30 minutes, 3 x a week to stretch and work on mobility drills – I guarantee you, you will feel SO much better for it and your performance in the gym will drastically improve!

Mobility training should be an essential component of ANY exercise program. So take action by foam rolling, activating your muscles prior to working out (resistance bands are great for this), stretching with dynamic and static stretches, self-myofascial release and carrying out simple mobility drills. You may find it hard at first but your mobility and flexibility will rapidly improve each time, you will not only look better, you’ll feel better as well.

Do your future self a favour and don’t let your body suffer.