I am often asked where my energy comes from, particularly in the morning. Whilst the tired, unenthused majority are struggling to wake up at 730am, I’ve already done an hour gym session, had breakfast and cracked out nearly an hour of work. This post may seem a little self-serving but given the amount of people that have asked – “what’s the secret?”, I feel compelled to share my blueprint – the blueprint to swapping lie-ins for leg-presses!
It’s not that you are TOO tired to exercise, it’s that you are tired because you are NOT exercising.
They say the early bird gets the worm and I know very few “successful” people that wake up late during the week. By committing to a scheduling of waking early and cracking on with my day, I feel like I am actually able to create time that many other people cannot find. I am so much more productive in the morning and this gives me time to relax later at night as I wind down for bed.
My Weekday Game Plan: Monday, Tuesday, Thursday and Friday
5:00am: Wake up to an annoying alarm and straight into the shower – No, this doesn’t get any easier but when you force yourself out of bed, the rest is a cinch! The shower wakes me up so I feel fresh and awake.
5:20am – 5:30am: Drive to the gym whilst stuffing in 2 x bananas and an espresso – The blasting music and coffee wakes me up whilst the chowed-down bananas provide the fuel for the upcoming session!
5:30am – 5:45am: I start with 12-15 mins of cardio to warm up my muscles and get my focus ready for the session I am about to dominate. I like to walk or ride at a brisk pace whilst watching a pump up vid on YouTube… by the end, I’m psyched (no pre-workout needed).
5:45am – 6:30am: Now for a high-intensity, 45 minute slog in the gym. I like to split my sessions into the following:
- Day 1 – Legs
- Day 2 – Chest
- Day 3 – Back and Lats
- Day 4 – Shoulders and Arms
I’ll go into more detail in a later post!
6:30am – 6:45am: Yep, another shower and a quick trip to the office.
6:45am – 7:00am: Whilst chowing down on a protein shake, I set my goals for the day and then watch another 5-10 minute motivational video on YouTube! I am now set for a BIG DAY!
The 5 Reasons I Follow This Plan!
- Productivity – I am most productive in the morning and my brain slows down as I inch closer to 5pm; I prioritise the most important things first!
- Two Steps Ahead – I like feeling like I am ahead of the rest of the world. I find it incredibly motivating to know that while the rest of the world sleeps, I am improving myself. I get a feeling of achievement walking out of the gym in a shirt and thongs when its freezing cold at 6:30am whilst the rest of the world shuffles the streets clinging to their cigarettes and coffee and trying to wake up.
- Kick Start My Metabolism – By 830am, I am absolutely starving! That tells me that I am burning through calories even now I am at rest. My engine is fired up and will burn at a higher idle point than if I were to train in the afternoon.
- My Afternoon Is ‘Free’ – when it’s time for me to clock off, I can go for a walk on the beach or have an afternoon coffee with my girl! It makes sense to me to align your relaxation time with when your brain automatically starts to slow down.
- I Enjoy It, It’s My Time – I call 5am – 6am the ‘glory hour’. Especially during Summer, the mornings at first light are so spectacular, why the hell would I want to be in bed? Even if only for a fleeting period, I capture the best time of the day. Plus during this time, the gym is relatively empty with only the dedicated and super-positive people in attendance. That’s a crew I want to be surrounded by.
Some Extra Tips For A Successful Morning
- Get to bed by 10:30pm at the latest – Sleep is essential for repairing the body (see previous post – http://jasestuart.com/dont-sleep-on-it/) and without it, you won’t be getting up with the birds. Time spent passively watching late night TV is time you will never get back.
- Prep the night before – The thought of having to take the trash out or make my lunch before I head off to the gym immediate demotivates me. Get your clothes sorted and your bag packed the night before. Have brekkie on the on the bench ready to rock and man, put your keys and wallet somewhere obvious so you don’t leave them behind.
- Don’t hesitate, jump out of bed – Disable the ‘Snooze’ button before you hit the sack and when the buzz of your alarm starts cranking, do not give yourself the option of snoozing. Place your alarm out of arm’s reach so you’re not tempted. When it starts ringing out, jump up and embrace being alive.
- Feed your face – they say breakfast is the most important meal of the day and I recon it’s true. Go for a pre-workout snack followed by a substantial post workout feed. A high protein, low GI breakfast is always the way to go.
- Crank the music – nothing pumps me more than some big early morning tunes. It’ll work for you too!
- Tee-up a training partner – having someone waiting for you at the other end will keep you accountable.
- Keep to a routine – I always find it funny when my girlfriend asks – ‘what time are you getting up tomorrow?’ I don’t get that question – it’s the same time every morning! I like to omit the variables that can side-track my day by sticking to the same routine that brings me success.
So there you have it, the secret to my mornings. If you have more tips to share, comment away down below.