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An easy morning stretch routine to incorporate when you wake up to improve flexibility and get your day off to a great start with a bonus bodyweight workout to get your heart pumping with no equipment required. *This conversation is sponsored by Silk. The opinions and text are all mine.
On mornings when I train, I usually don't want a big pre-workout meal. I save the omelette for later when I need to replenish my fuel after a vigorous workout. However, I really don't wake up until I've had my cup of coffee. I love my cuppa joe! It gets my body moving and wakes up my brain, so I'm ready to take on my day.
My favorite way to enjoy coffee is with a little added Silk Unsweetened Organic Soymilk and a packet of stevia. I also often make a blended coffee in the Vitamix with a scoop of unsweetened or chocolate whey protein, a tablespoon of coconut oil, and a splash of Silk Almond Coconut Blend or organic soymilk. It provides great energy for your morning workout and tastes like an amazing latte, too!
The Importance of Recovery
I do a combination of strength and HIIT in my training routine, so it's important to balance intense training with recovery and mobility. Stretching and mobility have become a non-negotiable part of my daily routine. It helps to prevent injury, increase performance and reduce stress. These are all important factors for overall health and wellness.
I feel the best when I incorporate yoga and mobility exercises into my weekly routine. Not only is it incredible for lengthening muscles, improving balance, and increasing flexibility, but it's great for improving mental health through relaxation.
I used to be one of those exercisers that thought that the only way to get a great workout was to pour sweat and jump around like crazy. However, have you ever tried making it through an hour of hot yoga?!! It's no joke, y'all! Not to mention how cleansed you feel after sweating out about 5 lbs!!
Stretching doesn't have to take a lot of time to be effective either, you can get a full-body stretch in 5-10 minutes. I also love foam rolling for self-myofascial release. It's great for hitting those stubborn spots that need a little extra love. It's like getting a quick deep tissue massage pre and post-workout. There are great benefits to making out with your foam roller! You'll almost always find a trigger point somewhere that makes you want to tear up a little and that's a good thing. Working out those trigger points means better movement when you exercise, as well as preventing injury.
Simple Morning Stretch Routine
A great morning stretch routine (or evening) to perform on a daily basis.
Seated Torso Twist for Core & Lower Back Mobility
Iliotibial (IT) Band Stretch (A common source of issues for many runners)
Piriformis Stretch (awesome glute & hip stretch!)
You don't need a gym to get an amazing workout, just a little self-discipline and a good pair of shoes. A good workout can be done anywhere. No excuses! Working out can be a lot of fun, especially when you drag friends along to sweat with you. Enjoying healthy activities with others creates a wonderful support system and can set you up for long-term success.
Bodyweight Workout (No equipment required)
5-10 minute walk/jog (easy, warm-up pace)
10 slow air squats, focusing on proper technique
5 slow push-ups (modify on knees, if needed)
50 push-ups (again, modify on knees, if needed)
Bonus Ab Work:
Plank Tabata (20 seconds of work, 10 seconds of rest for 8 rounds)
You can perform the plank on your forearms or hands. Make it a bit more challenging by raising the opposite arm and leg and switching sides each round. Be sure to keep your core tight and belly button pulled to the spine during this exercise.
*Note: Always consult your physician when starting a new workout routine.