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Speaker 1: Hi, and welcome back to bounce Forward with me, tip Hole.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: in which I'm recording this podcast, the War hundred people

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Speaker 1: of the Cooler Nation. I pay my respect to elders

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Speaker 1: past and present, Anne, Marie DMed Me and and Marie.

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Speaker 1: You are a long time ninja in my Tixo community.

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Speaker 1: I know you. You've been very committed to the program for

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Speaker 1: many years now, and you wrote in with a great question,

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Speaker 1: These cold, dark mornings are so hard to get out

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Speaker 1: of bed. The only thing that keeps me going. I

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Speaker 1: know that this is the one part of the day

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Speaker 1: that is just for me. And I think you're referring

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Speaker 1: to your training and getting up and pressing play on

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Speaker 1: a home workout which is the Bee's Knees because you

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Speaker 1: can do it in your pajamas with the heater on,

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Speaker 1: in the comfort of your own home and not have

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Speaker 1: to get out in the cold to go to the gym.

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Speaker 1: Let's talk about not hibernating in winter. I'm really proud

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Speaker 1: of you getting it done. But it was like two

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Speaker 1: degrees this morning, and even doing a homework out this morning,

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Speaker 1: I was like, no, I just want to sleep like

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Speaker 1: it is really hard to get out of bed. So

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Speaker 1: let's chat some tips to get moving as winter sets in.

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Speaker 1: I think Anne Marie is right. You have to find

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Speaker 1: the right fit for you, and in enjoyment is so

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Speaker 1: important in winter. So do what you love in fitness

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Speaker 1: and stick to it. For me winter, I change my

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Speaker 1: training a little bit more. Facing a hit workout every

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Speaker 1: single day, I can't bear it. But I might do

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Speaker 1: a bit more boxing, or I can't even bear going

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Speaker 1: for a run in the cold, dark mornings. You know,

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Speaker 1: I really want to just be out home doing something.

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Speaker 1: So I look at the techso app and just choose

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Speaker 1: something fun, like maybe I do a dance workout or something.

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Speaker 1: So make sure that you find the right fit for you. Now,

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Speaker 1: Anne Marie, you've been a part of our community for many,

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Speaker 1: many years, and I think that's the secret source. You've

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Speaker 1: got to find fitness folk that's support you. So buddy

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Speaker 1: up and find people that motivate you and keep you accountable.

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Speaker 1: That is a huge secret that not many people tap into.

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Speaker 1: So say you're a runner, go find a run club.

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Speaker 1: If you are really enjoying dance, and maybe go and

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Speaker 1: try dance classes or something like that. Find a little community,

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Speaker 1: and online there are little communities popping up for every

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Speaker 1: type of movement you can imagine. Join the Facebook group,

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Speaker 1: get involved, post post what I call a wealthy a

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Speaker 1: workout selfie every day in the community and say I

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Speaker 1: got it done, and tag your workout buddy, like I

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Speaker 1: love doing home workouts, but I will FaceTime a friend

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Speaker 1: and will do it together, or zoom a friend and

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Speaker 1: we'll do the same workout. So it's really nice. And

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Speaker 1: I know it's a bit of a hangover from COVID,

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Speaker 1: but it does keep you accountable and you can't always

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Speaker 1: meet up with people because of schedules and stuff like that.

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Speaker 1: So just doing it online it's just brilliant. So find

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Speaker 1: your fitness folk on line, and then focus on mental

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Speaker 1: health benefits. So it gets me out of bed thinking,

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Speaker 1: you know what, this is immediately going to make me

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Speaker 1: feel better, less stressed, more relaxed. You may suffer seasonal

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Speaker 1: effective disorder like that is very true. Some people are

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Speaker 1: very affected by the changing of the seasons. But you've

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Speaker 1: got to embrace feel good about feeling good and get

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Speaker 1: up and just move and focus on how well you'll

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Speaker 1: feel after. I think that's something that no one loves.

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Speaker 1: The first five minutes of exercise, it feels gross, and

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Speaker 1: whether it's the first five minutes of my run, first

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Speaker 1: five minutes of a home workout, first five minutes of

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Speaker 1: strength training, I'm like, ef this, you know, I hate this?

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Speaker 1: Why am I doing it? Like? I just my muscles

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Speaker 1: feel stiff, my joints are sore, like it takes a

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Speaker 1: while warm up and get into it, so then those

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Speaker 1: endorphins kick in and you're like, man, this is the

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Speaker 1: best thing ever. And then afterwards you feel like you

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Speaker 1: can just take on the world and it gives you

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Speaker 1: that confidence. So focus on that feeling next. I sleep

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Speaker 1: in my active wear in winter, okay, and Ed always

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Speaker 1: complains that I feel like a seal because I'm like

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Speaker 1: in malacrotits and he's like, oh, like it's not soft,

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Speaker 1: you know, and cozy clothes. But I will sleep in

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Speaker 1: my tights and just a really loose, comfy crop, you know,

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Speaker 1: and a long sleeve like light shirt. Then all I

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Speaker 1: have to do is just literally get out of it.

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Speaker 1: And for me, that really works. I don't have to

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Speaker 1: make decisions about what am I going to wear, how

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Speaker 1: am I going to get dressed? And those decisions fatigue

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Speaker 1: you and delay you, and then you start negotiating. Maybe

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Speaker 1: I'll just have a coffee first, Maybe I'll just check

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Speaker 1: what's going on with Instagram, And then before you know it,

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Speaker 1: your window to work out has disappeared, and for me,

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Speaker 1: the kids are up and then oh, I've lost that time.

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Speaker 1: On the other hand, you might be the person that

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Speaker 1: likes to get dressed because getting dressed and gearing up

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Speaker 1: in your head, it's like getting your head in the game.

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Speaker 1: It's a pregame ritual for you. So I also understand,

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Speaker 1: but make sure you lay out your clothes the night before.

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Speaker 1: Take the decision fatigue out of it. Another tip that

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Speaker 1: I really love doing in winter is setting a new

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Speaker 1: goal or trying something new. So say you love to run,

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Speaker 1: set that goal that you want to best your five

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Speaker 1: k time. You want to do a PB or maybe

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Speaker 1: you want to join a run club for the first time.

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Speaker 1: Maybe you want to go further with your distance or

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Speaker 1: faster setting a new goal. Perhaps you are remember like

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Speaker 1: you and Marie on Tikso, and you've never tried the

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Speaker 1: dance workouts because you think of the choreography. Oh, it

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Speaker 1: might be a bit scary. Maybe you set yourself the

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Speaker 1: goal that I'm going to do one a week. Or

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Speaker 1: maybe you're really freaked out by yoga because it's so

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Speaker 1: bendy and it takes a lot of strength and control,

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Speaker 1: but and you're not that flexible. But maybe you set

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Speaker 1: yourself the goal to try some yoga or somatic pilates,

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Speaker 1: something different. Just try it. The other tip that I

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Speaker 1: give people is a ten minute warm up rule. Just

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Speaker 1: do it for ten minutes. And like I said, I hate,

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Speaker 1: freaking hate the first five ten minutes of my workout,

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Speaker 1: but I stick to the ten minute rule because I

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Speaker 1: know that those endorphins start pumping after ten minutes and

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Speaker 1: then I'm stuck. I love it and I start to

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Speaker 1: feel it and groove with it, and you're moving with it.

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Speaker 1: So even if I'm on the treadmill and one minute

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Speaker 1: feels like the longest minute of my life, I will

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Speaker 1: hang in there for ten minutes because I know I

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Speaker 1: will hit my stride and just love it in ten

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Speaker 1: minutes time. So the ten minute endorphin rule is really important.

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Speaker 1: I also realize that everyone's really busy, and the mental

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Speaker 1: load on women is horrific. Like women do have more

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Speaker 1: of the mental load, so what I aim to do,

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Speaker 1: and it doesn't matter if you're what you do, what

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Speaker 1: job you're in. I'm a CEO of a little company.

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Speaker 1: I still make my workout times and appointment, and bosses

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Speaker 1: don't cancel. I make that appointment and I schedule it

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Speaker 1: in and I make sure that I don't cancel that.

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Speaker 1: So in my diary, you know, if it's a five

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Speaker 1: am workout, it's in there every day, or if it's

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Speaker 1: an eleven o'clock workout when my daughter's having a nap

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Speaker 1: or something, that's in the diary every day and I

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Speaker 1: don't cancel that and I show up. You feel like

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Speaker 1: you get more momentum that way. And everyone's always stuck

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Speaker 1: on motivation, but momentum is what keeps you going. Consistency

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Speaker 1: building on it, you know, that'll help make the habit stick.

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Speaker 1: And once you've got a habit, then you're flying. It's easy.

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Speaker 1: So let's talk about morning workouts because often it's when

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Speaker 1: people talk about working out in winter. Usually it's the

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Speaker 1: cold mornings that are the hardest. So mornings are great.

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Speaker 1: You're more likely to get it done without destructions or

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Speaker 1: negotiating with yourself all day. So scheduling a morning workout.

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Speaker 1: I'm all about it and I love it. And something

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Speaker 1: that the only thing that I think has irritated me

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Speaker 1: about having children is that my morning routine has changed.

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Speaker 1: And I used to always exercise as soon as I

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Speaker 1: woke up, but now I have to wake up earlier

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Speaker 1: and do it before the kids get up. There was

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Speaker 1: a time there where and I couldn't even do that

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Speaker 1: because babies don't sleep, and it was just all, you know,

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Speaker 1: a cluster. But working out bursting in the morning is

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Speaker 1: just the best. Your post workout energy will last you

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Speaker 1: all day long, which is the best reward, and those

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Speaker 1: endorphins will increase your motivation and set that healthy intention

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Speaker 1: all day to do other things that are also healthy,

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Speaker 1: like eat a healthy breakfast and that cascades into a

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Speaker 1: healthy morning tea, into a healthy lunch, into drinking more

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Speaker 1: water and just looking after yourself better. It gives you

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Speaker 1: that exercise satisfaction that you don't want to undo your

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Speaker 1: great workout you did in the morning by you know,

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Speaker 1: eating junk all day for example. So it really does help.

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Speaker 1: It revs your metabolism, It improves your circadian rhythms to

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Speaker 1: help you snooze better at night, and it increases your

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Speaker 1: focus and your mood. Releasing those endorphins early, and so

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Speaker 1: you are more likely to be more focused at work.

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Speaker 1: So my top tips. Now, I'm going to give you

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Speaker 1: my top tips for becoming a morning workout person in

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Speaker 1: case you're not so. Before I go to bed, I

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Speaker 1: don't know if this is actually a thing, but I

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Speaker 1: will visualize myself waking up at a certain time and

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Speaker 1: I will sit there and with all the energy that

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Speaker 1: I have for just three minutes the night before, I

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Speaker 1: visualize myself getting up and looking at my phone and

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Speaker 1: it being five am. Visualize that happening. Visualize getting up,

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Speaker 1: getting dressed, or getting out of bed in your active where,

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Speaker 1: moving downstairs, finding the remote, pressing play on a workout. Okay,

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Speaker 1: And I will visualize, usualize, and almost always, and I'm

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Speaker 1: not lying, I will wake up at that time. It

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Speaker 1: could be four thirty, it could be five. It could

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Speaker 1: be five past five, because I've tried to test it before,

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Speaker 1: and I will wake up at five past five, no jokes.

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Speaker 1: Then set your alarm five to seven minutes before you

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Speaker 1: want to wake up, okay, So it just gives you

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Speaker 1: some time for your brain to come alive and get online.

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Speaker 1: Drink water as soon as you get out of bed,

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Speaker 1: helps flush out toxins and wake you up a little bit.

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Speaker 1: I've already talked about laying out your workout clothes the

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Speaker 1: night before, so there's no time to negotiate with yourself

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Speaker 1: or sleeping in your workout clothes. And then my biggest

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Speaker 1: tip to become a morning workout person is to follow

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Speaker 1: a program that takes the guesswork out of the workout

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Speaker 1: you're doing. So imagine you've got to get up, then

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Speaker 1: you've got to think about how long are you going

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Speaker 1: to work out for? What exercises are you going to

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Speaker 1: select to do? How many reps? How many sets? Is

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Speaker 1: it time based? Is it rep base? Like what am

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Speaker 1: I doing? And then the fatigue and the drama in

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Speaker 1: that it's too much hard work. Of course, people procrastinate

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Speaker 1: and never get it done. So follow a program, find

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Speaker 1: an online trainer that you love and adore, like me,

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Speaker 1: and do a program. Don't think about it because it'll

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Speaker 1: just delay the workout, So have a plan. That is

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Speaker 1: my top top tip. Thanks so much for listening to

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Speaker 1: Bounce Forward. I love having your company, so please dm

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Speaker 1: me on Instagram at tifholl Underscore XO and let me

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Speaker 1: know what questions you'd love me to cover. Don't forget

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Speaker 1: to rate and review me on your podcast. Out Speak soon,

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Speaker 1: Happy days,