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morning

This Morning Routine Will Increase Your Productivity

This Morning Routine Will Increase Your Productivity

This year, my morning routine has gone through a lot of changes and experimentation. I've finally established one that sets the tone for a positive, more focused, and intentionally happier day. If we begin each day with a positive, productive mindset, the rest of our waking hours will follow suit. A good morning routine may lead to increased productivity because our willpower is often highest in the morning. When we start each day strong, we give ourselves the best head-start possible.

Yoga in Bed : Morning and Night Routines

Yoga in Bed : Morning and Night Routines

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Sometimes you just can’t resist hitting the snooze button in the morning. To break free from this habit and put an end to the excuse that you're 'too busy' for exercise, get a workout done in your bed.  You won't need to rush out the door any more. Yoga in bed will save your life.

Here is a quick yoga routine that anyone can do to become energized and motivated enough to wake up and exercise. You will have time for your gym session, your morning run, or however you prefer to work out in the morning. This yoga in bed routine will give you a tiny boost to help you kill the snooze. The poses included in this video will get your blood circulation going, wake up your digestion system, and stimulate your mind. Even if you do end up sleeping so late that you just can’t find the time to squeeze in that morning run, this 5 minute yoga in bed routine is something you can do before you head out of the door.
Yoga in Bed - Night time Yoga routine // Klaaqu for the PumpUp Blog

What if your body is too tired after a long day? Sometimes, you just can't sleep because your day has been too stressful. Here is another routine that you can do in your bed as well. Do this yoga in bed routine at night, wash off your makeup, and brush your teeth. Follow these calming poses and hold them for a little bit longer than you would in the morning. Help your brain relax, fall asleep faster, and get a higher quality of sleep.
These yoga in bed routines from PumpUp member @rinkae will energize your morning, or bring peace to your mind at night. Follow her on Instagram @rinkae_ and check out her YouTube channel.

Morning Fasted Cardio: Is it for you?

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Starting your day with a cardio workout is something fitness experts have promoted for a long time. So, why do we want to be doing cardio in the morning?

The basic idea is that your body has three sources of energy; carbohydrates, protein (muscle) and fat. Usually when you do cardio, your body will use a combination of these, depending on your diet, intensity, duration, heart rate and other factors. Ideally, we want to be losing as much fat as possible while minimizing muscle loss. However, during traditional cardio, fat is not always burned efficiently, as glucose or carbohydrates are generally the preferred fuel source of the body.

Now, here is where morning fasted cardio comes in. When we wake up, our body’s carbohydrate reserves (in the form of glycogen) are depleted. So if we were to do some fasted morning cardio, we would be burning mainly fat! Further, in the morning, levels of the hormone cortisol are high, and insulin levels are low, further promoting the body to utilize fat reserves. 

There are a host of other benefits of morning fasted cardio as well, including:

  • Studies have shown that this type of exercise can target stubborn fat, including the hips and thighs for women, as well as abs and lower back for men.
  • Starting your day out with a cardio session will provide you with endorphins and a feeling of accomplishment for the rest of the day!
  • This type of exercise has also been shown to continue to burn fat throughout the day, not just during the exercise. 

Now that you know why we do it, here is how to do it:

  1. Perform either interval or steady state training for no longer than 30 minutes.
  2. Eat a good breakfast with plenty of protein to re-energize you and ensure you don’t lose that muscle you’ve been working on with PumpUp!

It should be noted that within the fitness world, fasted cardio is a controversial topic because it may promote the breakdown of muscle. This is why we recommend keeping sessions relatively short (ie. no more than 30 minutes) and supplementing it with some protein!

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About the author:

Michael is a fitness enthusiast who works daily to achieve his fitness and athletic goals. He works as a personal trainer at Golden Glide Fitness, and has his honors bachelors degree in Medical Sciences. He works constantly to build his expertise in both nutrition and training.