How do they do it?

Have you ever wondered how women who have kids, a career, a busy schedule, and more are able to manage a consistent training regimen and consistent diet? Well, I have put together both motivational ideas and steps to help you get to the same level of your admired everyday Super Heros. You too can be unstoppable!  

​There Is No Perfect Time

First and foremost, there is no perfect time to train. Research has never been able to prove if early morning training sessions are better than evening sessions. The truth about training, is that the perfect time is what works best for you. Some women even break their training into chunks. For example, getting in a morning run helps many women get charged and ready to go for the day ahead. In the evening, they might weight train or take a boxing class. Other women have so much going on in the morning, that the only time they have is late afternoons or evenings for workout sessions.

The first step to having a consistent training schedule in your life is to plug it into your calendar, with a specific time, and keep that date with yourself. You have to prioritize YOURSELF. You cannot compromise your needs. In fact, taking care of yourself is how you care better for others. 

Keep reading for all TEN STEPS to be a SUPER HERO!

Mornings Might Be Best For You If....

1. You Like the Quiet of the Mornings and Lack of Distraction
Many women like morning cardio sessions or quick HIITS (High Intensity Interval Training) because the household is asleep; the gym isn't too busy; it amps them up; it inspires them; it helps with time management. 
WANT THIS? SET THE ALARM 15-20 MINUTES EARLIER TO MAKE IT HAPPEN. 

2. You Prefer Early Bedtimes
Some people don't need to stay up late and actually don't like the idea of being awake past 9 p.m. after a day of go-go-go. By getting shut-eye early, you are already on track for early morning wake-ups to go for that run, morning walk, or early spin class. 
SUGGESTION: SET A BEDTIME ALARM CLOCK ON YOUR PHONE. MAKE SURE YOU GET A MINIMUM OF SEVEN HOURS OF SLEEP (IF POSSIBLE).

3. You Don't Like to Waste Time
My time-management women love early morning workouts because to them time is precious. When we procrastinate in the morning, or hit the snooze button too many times, that is when we are more likely to talk ourselves out of a great morning endorphin shot. 
WANT TO SAVE TIME AND JUST GO? PUT YOUR ALARM CLOCK IN ANOTHER LOCATION, AWAY FROM YOUR BED. THIS FORCES YOU TO GET UP OUT OF BED. THE NIGHT BEFORE, HAVE ALL YOUR CLOTHES OUT AND READY TO GO. BRUSH YOUR TEETH, GET DRESSED, AND OUT THE DOOR YOU GO! 

4. You Know Your Why
Women who tend to be morning exercisers know their why. They know that by starting the day with an accomplishment, like getting on the step-mill, or running three miles, will only boost their self-confidence. These women have decided that their WHY for fitness was bigger than their excuses. 
SUGGESTION: USE YOUR MORNING FITNESS PROGRAM AS A WAY TO INSPIRE OTHERS TO TAKE CARE OF THEMSELVES. ACTION SPEAKS LOUDER THAN WORDS. YOUR COMMITMENT TO YOURSELF HAS A RIPPLE EFFECT. PERHAPS DEDICATE YOUR MORNING SESSIONS TO A CAUSE, LIKE RUNNING FOR THE GOAL OF COMPLETING A 10K WHICH SUPPORTS FINDING A CURE FOR CERVICAL CANCER AND HPV.

5. You Like to Tag Team
Many women are big on community and socializing. This is why most group exercise classes are filled with women. In fact, most people who come to my group fitness classes are women. They will even come to the 6 a.m. bootcamp classes because they love starting the day with their friends. 
ADVICE: GET A FRIEND TO HOLD YOU ACCOUNTABLE AND WORKOUT TOGETHER IN THE MORNINGS. NO ONE LIKES TO BE STOOD UP, SO MAKE A COMMITMENT TO YOUR HEALTH AND YOUR FRIEND'S HEALTH.

Evening Training Might Be Better For You

1. Your Job is High Stress
Women with high-stress jobs benefit greatly from an evening session at the gym. Sure their schedule is busy, but these women pencil it in and make it happen! Women who train afterwork find their moods elevate, they sleep better, and they reduce their cortisol levels (a hormone which can actually cause weight gain if you are constantly in a stressed state of mind). A glass a wine might help some to unwind, but do you really want to run an extra 40 minutes on the treadmill to burn it off? 
ADVICE: RATHER THAN USING FOOD AND ALCOHOL TO COPE WITH STRESS JOIN A GYM AND START FEELING AND LOOKING GOOD FROM THE INSIDE OUT!

2. You're All About Timing
Women who like to training in the evening often do it for a couple of reasons. The main reason being timing. Evening sessions just make sense because work is over, so there is no chance of distraction from the office. For some women, their spouse is able to help out with kids or making dinner. You also are really in to timing your pre and post workout meals, and they just happen to fit best in the evening. Generally, women who train at gyms in the evening love the big, group fitness classes. Most gyms have peak hours for group fitness classes from 5 p.m to 8 p.m. If it makes sense, why not?
ADVICE: TIME YOUR MEALS TO BE EVERY THREE HOURS AND PUT YOUR PRE AND POST WORKOUT MEALS AROUND YOUR TRAINING TIME. PENCIL IT IN. MAKE A PLAN AND EXECUTE!

3. You Like To Be Green!
In many cities, women these days are becoming more green! They are commuting to work by cycling, walking, or running. Depending on the length of your commute, this could be a great way to get in your needed cardio. Many companies have locker rooms and showers, and if that's the case for you then try out cycling to work. Women who do this are savvy with time management. They are also well prepared and love the energy rush they get by commuting to work in an environmentally healthy way.
WANT THIS LIFESTYLE? BE PREPARED. YOU MAY HAVE TO DRIVE ONE DAY TO STOCK YOUR STAFF FRIDGE WITH YOUR FOOD FOR THE WEEK. YOU ALSO NEED TO MAKE SURE YOU BRING A CHANGE OF CLOTHES AND OTHER ITEMS YOU WOULD NEED TO LOOK PROFESSIONAL FOR WORK. THERE IS DEFINITELY PLANNING WITH THIS CHOICE, BUT LOTS OF WOMEN DO IT AND LOVE IT!

4. You Love Short and Sweet
Women who love circuit weight training find the evenings are the best. Weight training in the morning just does not work because they don't have the time to get a first meal in and a gym session before their early 6 or 7 a.m. work start time. Instead, these women make sure they are properly fed all day, and then hit the gym fast and hard in the evening with High Intensity Interval Training, Plyometrics, or a Total Body Circuit. These women tend to be in and out of the gym in 40 minutes, and they are totally worked and nice and sweaty. 
ADVICE: GIVE HIITs, PLYOS, OR CIRCUITS A TRY. YOU WILL FIND YOU TRAIN WITH MORE FOCUS AND INTENSITY IN A SHORTER AMOUNT OF TIME. GREAT FOR BUSY MOMS OR WHEN YOU HAVE THOSE LONG MEETINGS.

5. ​You Feel It Makes the After Work Hours Feel Better
I am reiterating myself here, but evening workouts really do help to wind the evening down. It prevents women from stress eating, complaining, and giving in to their feelings of fatigue and stress. Evening sessions help so many women feel better after a day of being busy. It helps so many women be better mothers, wives, girlfriends, a best-friend and more. Why? Well, women who make time for their wellbeing afterwork understand the importance of self-love. To be great we need to feel great. Alcohol will only leave you with a high tab and sour stomach the next day. Those scoops of ice-cream will only cause guilt. That greasy pizza will only keep you further away from fitting into your goal jeans. 
ADVICE: MAKE YOUR EVENING SESSION PART OF YOUR NEW SELF-CARE. JOIN AN EVENING YOGA CLASS. TRAINING AT NIGHT DOES NOT NEED TO BE INTENSE EXERCISE. JUST FIND A WAY WHERE YOU CAN INCREASE CIRCULATION BEFORE OR AFTER DINNER SO YOU CAN REDUCE STRESS AND SLEEP BETTER. SLEEP IS THE NUMBER ONE THING WE ALL NEED TO INCREASE OUR IMMUNE SYSTEM'S STREGTH AND TO HELP US RECOVER.  PLUS, ADEQUATE SLEEP HELPS WITH WEIGHT LOSS AND BUILDING MUSCLE.

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In the end, it all comes down to YOU. Training in the morning is great and powerful, and so is training in the evening. There is no wrong or right time to train. You simply have to make yourself a priority. Making yourself a priority, seems to be one of the biggest issues with so many women. Many women have forgotten, or have never been taught, that they are worthy of self-care. Many women need to be reminded they are worthy of coming first. Too many women put their needs on the back burner, and that to me is not okay. I believe we are better employees, business owners, mothers, wives, family members, and friends when we take care of ourselves first. It is much easier to take care of others when we value our own health and wellbeing. 
If you need help living a fitness lifestyle, I am here to guide you! Please reach out. I have numerous programs that can get you to the next level of greatness. 

Much love,

Brenna

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