Rise and Shine Fitness Warriors: Keep Your Workout Routine Strong Through Seasonal Changes
Health + Wellness
Maintaining a workout routine is challenging enough, but when the seasons change and the mornings grow darker, it can seem nearly impossible. If you’re an early morning exerciser, you know the struggle of getting out of bed when it’s still dark outside. But don't worry; staying committed to your fitness goals year-round is achievable with the right strategies. In this blog post, we'll explore the benefits of morning workouts, how to adjust to seasonal changes, and introduce you to stacking workouts to maximize your efficiency.
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Why Morning Workouts Are Worth It
Early morning workouts offer numerous advantages. For one, they set a positive tone for the rest of your day. Exercising in the morning boosts your metabolism, increases your energy levels, and enhances your focus. You’ll also notice an improvement in your mood, thanks to the endorphin release that comes with physical activity.
Consistency is key in any fitness regime. Morning workouts help you establish a routine that’s less likely to be disrupted by daily responsibilities or unexpected events. By working out early, you also reduce the risk of skipping your exercise due to fatigue or a lack of motivation later in the day.
Morning workouts can also improve your sleep quality. Engaging in regular physical activity helps regulate your sleep-wake cycle, making it easier to fall asleep at night and wake up refreshed in the morning.
Adapting to Darker Mornings
When the days get shorter and mornings darker, it’s easy to hit the snooze button. Here are a few strategies to help you overcome this hurdle and stick to your workout routine:
Prepare the Night Before
Lay out your workout clothes and gear the night before. This simple step reduces the effort needed to get ready in the morning, making it easier to roll out of bed and into your workout attire.
Set Multiple Alarms
Use multiple alarms to ensure you wake up. Place your alarm clock or phone across the room so you have to get out of bed to turn it off. Once you’re up, it’s easier to stay up.
Create a Morning Ritual
Develop a morning ritual that you look forward to. Whether it’s a cup of coffee, a refreshing shower, or a quick meditation session, having a pleasant routine can motivate you to get up and start your day.
The Concept of Stacking Workouts
Stacking workouts is a time-management strategy that involves combining multiple exercises into a single, efficient session. This method maximizes your workout time, allowing you to target various muscle groups and fitness goals without spending hours in the gym.
Benefits of Stacking Workouts
Stacking workouts helps you save time and increase the intensity of your sessions. By performing exercises back-to-back with minimal rest, you keep your heart rate elevated, which can improve cardiovascular endurance and burn more calories.
Additionally, this approach allows you to incorporate a variety of movements, enhancing overall strength, flexibility, and coordination. It’s an efficient way to achieve a balanced workout that covers all aspects of fitness.
How to Stack Workouts Effectively
To stack workouts effectively, consider your fitness goals and choose exercises that complement each other. Here’s a detailed guide on how to stack workouts for different fitness objectives:
Cardio and Strength Stack
Combine cardiovascular exercises with strength training moves. For example, pair jumping jacks or burpees with squats and push-ups. This combination will elevate your heart rate while building muscle.
Strength and Flexibility Stack
Alternate between strength exercises and flexibility movements. For instance, follow a set of lunges with a round of yoga poses such as downward dog or warrior pose. This mix enhances muscle tone and improves flexibility.
Full-Body Circuit Stack
Create a circuit that targets different muscle groups. A full-body circuit might include squats, push-ups, glute bridges, reverse lunges, plank jacks, and side planks. Perform each exercise consecutively with minimal rest in between to keep the intensity high.
Full-Body Weight Workout Example
Here’s a sample workout to give you an idea of how to stack exercises for a full-body session:
Stack Rounds - Full-Body Weight Workout
Round 1
15 Squats or Jump Squats
Round 2
15 Squats or Jump Squats
12 Push-ups with Lateral Raise
Round 3
15 Squats or Jump Squats
12 Push-ups with Lateral Raise
20 Alt. Glute Bridge Walks
Round 4
15 Squats or Jump Squats
12 Push-ups with Lateral Raise
20 Alt. Glute Bridge Walks
10 Reverse Lunge to Skater Lunge Each Leg
Round 5
15 Squats or Jump Squats
12 Push-ups with Lateral Raise
20 Alt. Glute Bridge with Walks
10 Reverse to Skater Lunge Each Leg
20 Alt. Glute Bridge Walks
12 Plank Jacks with Pike
Round 6
15 Squats or Jump Squats
12 Push-ups with Lateral Raise
20 Alt. Glute Bridge Walks
10 Reverse to Skater Lunge Each Leg
12 Plank Jacks with Pike
30-Second Side Plank Each Side
This workout targets your entire body and keeps your heart rate up for a comprehensive session.
Expert Insights on Stacking Workouts
Fitness experts swear by the efficiency of stacking workouts. According to personal trainer Jane Smith, “Stacking workouts is a game-changer for busy individuals. It allows you to get a full-body workout in a shorter amount of time, making it easier to stick to your routine even with a packed schedule.”
Many of the online clients I train weekly report, “By combining different exercises, you keep your workouts interesting and challenging. This prevents boredom and keeps you motivated to push through, no matter the season.”
Overcoming Seasonal Challenges
Adjusting your mindset and preparation can make all the difference when facing seasonal workout challenges. Remember that consistency is more important than perfection. If you miss a workout, don’t be too hard on yourself. Focus on getting back on track the next day.
Consider enlisting a workout buddy or joining a fitness group. Having someone to hold you accountable can provide the extra motivation needed to stick to your routine, especially during the colder, darker months.
Maintaining your workout routine through seasonal changes and darker mornings is entirely possible with the right strategies. Morning workouts offer numerous benefits, from boosting your metabolism to improving your mood and sleep quality. By preparing the night before, setting multiple alarms, and creating a morning ritual, you can overcome the challenge of waking up early.
Stacking workouts is an efficient way to maximize your exercise time and achieve your fitness goals. By combining different exercises into a single session, you can target various muscle groups and enhance overall strength, flexibility, and endurance.
Remember, consistency and adaptability are key. With determination and the right approach, you can keep your fitness routine strong year-round. Start implementing these tips today, and see the positive impact on your health and well-being.
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Also, when I’m traveling, I like to do this workout below, save this or pin it! It helps keep me on track and to keep building muscle during peri-menopause. I know this workout works, because I’ve done it many times and trust me, it’s effective! I hope you enjoy!
This workout would be great to build core strength and for cool down, full-body stretching, I really love this mobility work, here.
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Here’s a great total body workout that you can do from home. As a personal trainer for over 20 years, the most important piece when it comes to your health is making sure you are CONSISTENT. If you aren’t consistent, then you will never see results.
I love seeing you all tag me on Instagram! It’s so fun when you complete a workout and show me your progress. Allow me to cheer you on! Tag me if you try this workout @__angiebloom__
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