1 00:00:03,440 --> 00:00:07,560 Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio. 2 00:00:09,039 --> 00:00:14,760 Speaker 1: Good Morning. This is Laura. Welcome to the Before Breakfast podcast. 3 00:00:15,800 --> 00:00:20,119 Speaker 1: Today's tip is to sleep in your gym clothes, or 4 00:00:20,160 --> 00:00:22,520 Speaker 1: at least put them on when you are still sleepy 5 00:00:22,640 --> 00:00:26,040 Speaker 1: first thing in the morning. If you find it challenging 6 00:00:26,079 --> 00:00:31,320 Speaker 1: to get motivated, reducing this one barrier to exercise can 7 00:00:31,400 --> 00:00:35,879 Speaker 1: make a big difference. I hear from a lot of 8 00:00:35,880 --> 00:00:39,000 Speaker 1: people about how they use their time and what they'd 9 00:00:39,000 --> 00:00:41,800 Speaker 1: like to do more of if they could find the time. 10 00:00:42,840 --> 00:00:47,080 Speaker 1: Exercise tends to top this list. People say they would 11 00:00:47,159 --> 00:00:50,519 Speaker 1: love to exercise more if only they could fit it 12 00:00:50,560 --> 00:00:56,080 Speaker 1: into their schedules. I have explored this excuse a bit, because, well, 13 00:00:56,400 --> 00:00:58,560 Speaker 1: we have a hundred sixty eight hours in a week. 14 00:00:59,280 --> 00:01:02,640 Speaker 1: An exercise rising for thirty minutes, four times a week 15 00:01:03,200 --> 00:01:06,959 Speaker 1: brings us to a grand total of two hours. Now, 16 00:01:07,040 --> 00:01:11,600 Speaker 1: that certainly seems doable, But it's not just the exercise time. 17 00:01:11,720 --> 00:01:15,440 Speaker 1: People then elaborate, but also the changing and sometimes a 18 00:01:15,480 --> 00:01:20,119 Speaker 1: second shower, and then making themselves presentable afterwards. A short 19 00:01:20,280 --> 00:01:23,760 Speaker 1: twenty minute workout no longer seems worth it if you'll 20 00:01:23,800 --> 00:01:28,720 Speaker 1: more than double that time in transaction costs. The best 21 00:01:28,760 --> 00:01:31,560 Speaker 1: way to avoid that barrier is to make sure that 22 00:01:31,600 --> 00:01:35,840 Speaker 1: you are only showering once and maybe only changing once. 23 00:01:37,480 --> 00:01:40,520 Speaker 1: Many people find that first thing in the morning is 24 00:01:40,560 --> 00:01:44,440 Speaker 1: the best time to exercise. You start your day with 25 00:01:44,480 --> 00:01:48,880 Speaker 1: a boost of energy and a sense of accomplishment. Then 26 00:01:48,960 --> 00:01:51,000 Speaker 1: you shower and you're on your way to work or 27 00:01:51,040 --> 00:01:54,760 Speaker 1: wherever your day takes You. No need to find time 28 00:01:54,760 --> 00:01:58,160 Speaker 1: in your busy schedule for exercise because you've already done it. 29 00:01:59,200 --> 00:02:03,200 Speaker 1: No need to take a second shower. But if early 30 00:02:03,240 --> 00:02:07,200 Speaker 1: morning exercise doesn't work for you, you don't need to 31 00:02:07,200 --> 00:02:12,080 Speaker 1: give up on the habit altogether. Instead, try skipping the 32 00:02:12,120 --> 00:02:16,760 Speaker 1: morning shower and starting the day in your gym clothes. Anyway, 33 00:02:17,320 --> 00:02:19,919 Speaker 1: remote work is on the rise, and if you are 34 00:02:19,960 --> 00:02:23,320 Speaker 1: working from home, there is no reason you can't go 35 00:02:23,400 --> 00:02:27,000 Speaker 1: to your home office in athletic attire. Exercise when it 36 00:02:27,080 --> 00:02:30,040 Speaker 1: fits in your schedule, and shower on your lunch break 37 00:02:30,400 --> 00:02:33,959 Speaker 1: or even right after your work day ends. You add 38 00:02:33,960 --> 00:02:37,040 Speaker 1: exercise to your day without having to invest time in 39 00:02:37,120 --> 00:02:40,960 Speaker 1: an extra shower. If you have a video call, just 40 00:02:41,040 --> 00:02:45,240 Speaker 1: put a nice shirt on over your exercise top. Ladies 41 00:02:45,280 --> 00:02:48,160 Speaker 1: could perhaps add a little mascara and lipstick if that's 42 00:02:48,200 --> 00:02:51,960 Speaker 1: your thing, put long hair in a sleek ponytail, and 43 00:02:52,080 --> 00:02:56,400 Speaker 1: all is good. Looking professional on a video call is 44 00:02:56,440 --> 00:03:01,799 Speaker 1: a flexible concept, particularly with the colleagues you every day. 45 00:03:02,240 --> 00:03:06,040 Speaker 1: Use judgment here. Maybe not on the day you're presenting 46 00:03:06,080 --> 00:03:09,919 Speaker 1: to your company's CEO or biggest client, but when you've 47 00:03:09,960 --> 00:03:13,360 Speaker 1: just got your standard Thursday morning team check in and 48 00:03:13,440 --> 00:03:18,440 Speaker 1: a call with accounting. I mean, why not By putting 49 00:03:18,440 --> 00:03:21,400 Speaker 1: on exercise clothes first thing in the morning, or even 50 00:03:21,520 --> 00:03:25,640 Speaker 1: sleeping in your gym clothes, you lower the time investment 51 00:03:25,720 --> 00:03:30,040 Speaker 1: required for exercising. No extra time is needed to head 52 00:03:30,040 --> 00:03:33,520 Speaker 1: out the door for a run or hop on the treadmill. Plus, 53 00:03:33,639 --> 00:03:37,280 Speaker 1: being in your gym clothes feels like a commitment to exercising. 54 00:03:38,280 --> 00:03:40,560 Speaker 1: You'll think twice before you turn on Netflix on your 55 00:03:40,600 --> 00:03:44,000 Speaker 1: lunch break if you're wearing running clothes, because given that 56 00:03:44,040 --> 00:03:46,720 Speaker 1: you are in your running clothes, wouldn't it be better 57 00:03:46,920 --> 00:03:50,560 Speaker 1: to go for a quick run instead. The big idea 58 00:03:50,640 --> 00:03:56,680 Speaker 1: here is to find solutions, not excuses. If you truly 59 00:03:56,720 --> 00:04:00,280 Speaker 1: want to exercise more but don't want to shower to ice, 60 00:04:01,040 --> 00:04:06,120 Speaker 1: then don't shower until you've exercised. Indeed, even if it 61 00:04:06,200 --> 00:04:08,840 Speaker 1: is truly impossible for you to start the day and 62 00:04:08,920 --> 00:04:13,600 Speaker 1: gym close. You can still skip the first shower. Just 63 00:04:13,800 --> 00:04:18,599 Speaker 1: consider your post exercise shower as the shower for the 64 00:04:18,680 --> 00:04:23,080 Speaker 1: day whenever it happens. There is no rule that you 65 00:04:23,160 --> 00:04:26,240 Speaker 1: have to shower in the morning, even if you work 66 00:04:26,279 --> 00:04:30,600 Speaker 1: in a traditional office. Just wash your face, damp in 67 00:04:30,680 --> 00:04:32,760 Speaker 1: your hair if you need to, tame any BedHead, and 68 00:04:32,800 --> 00:04:36,760 Speaker 1: get dressed when you know. You'll shower after you exercise. 69 00:04:37,360 --> 00:04:39,760 Speaker 1: There is no need to shower when you wake up. 70 00:04:41,200 --> 00:04:43,359 Speaker 1: If you try starting the day in gym clothes or 71 00:04:43,560 --> 00:04:46,720 Speaker 1: sleeping in your gym clothes, let me know how it goes. 72 00:04:47,680 --> 00:04:52,880 Speaker 1: You can reach me at Laura at Laura Vanderkam dot com. 73 00:04:52,880 --> 00:04:58,120 Speaker 1: In the meantime, this is Laura. Thanks for listening and 74 00:04:58,160 --> 00:05:07,680 Speaker 1: here's to making the most a of our time. Hey, everybody, 75 00:05:07,920 --> 00:05:10,039 Speaker 1: I'd love to hear from you. You can send me 76 00:05:10,080 --> 00:05:13,719 Speaker 1: your tips, your questions, or anything else. Just connect with 77 00:05:13,760 --> 00:05:18,160 Speaker 1: me on Twitter, Facebook and Instagram at Before Breakfast Pod 78 00:05:18,839 --> 00:05:23,160 Speaker 1: that's B the number four then breakfast p o D. 79 00:05:24,040 --> 00:05:26,880 Speaker 1: You can also shoot me an email at Before Breakfast 80 00:05:26,960 --> 00:05:30,360 Speaker 1: Podcast at i heeart Media dot com. That Before Breakfast 81 00:05:30,480 --> 00:05:33,040 Speaker 1: is spelled out with all the letters thanks so much. 82 00:05:33,279 --> 00:05:41,360 Speaker 1: I look forward to staying in touch. Before Breakfast is 83 00:05:41,360 --> 00:05:44,600 Speaker 1: a production of I heart Radio. For more podcasts from 84 00:05:44,640 --> 00:05:48,599 Speaker 1: I heart Radio, visit the i heart Radio app, Apple Podcasts, 85 00:05:48,880 --> 00:05:50,760 Speaker 1: or wherever you listen to your favorite shows.