1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,000 --> 00:00:14,239 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:14,280 --> 00:00:17,640 Speaker 1: if you're like most and you are having difficulty getting 4 00:00:17,640 --> 00:00:22,639 Speaker 1: into a regular exercise routine, here's a show that may help. 5 00:00:22,720 --> 00:00:27,000 Speaker 1: All right. Five reasons you should consider exercising first thing 6 00:00:27,040 --> 00:00:31,960 Speaker 1: in the morning. Five really powerful reasons this may be 7 00:00:32,080 --> 00:00:36,160 Speaker 1: the time for you, all right. Number one really important, 8 00:00:36,200 --> 00:00:38,640 Speaker 1: if not the most important when it comes to being 9 00:00:38,640 --> 00:00:44,240 Speaker 1: consistent with exercise. There aren't many distractions at six am 10 00:00:44,360 --> 00:00:47,600 Speaker 1: or five am or seven am, whatever time you decide 11 00:00:47,640 --> 00:00:52,360 Speaker 1: to get up. There are many fewer distractions at six 12 00:00:52,400 --> 00:00:55,600 Speaker 1: am then there are at six pm. If you wait 13 00:00:56,240 --> 00:00:59,400 Speaker 1: until later in the afternoon, after work, after the kids 14 00:00:59,440 --> 00:01:02,600 Speaker 1: come home from school, or just when the day gets started, 15 00:01:02,760 --> 00:01:05,280 Speaker 1: there are so many more distractions when you get up 16 00:01:05,720 --> 00:01:10,840 Speaker 1: earlier than normal. They're just far fewer things to get 17 00:01:10,840 --> 00:01:16,080 Speaker 1: in your way. Family, friends, work, So getting up early 18 00:01:16,120 --> 00:01:18,840 Speaker 1: in the morning it stands to reason and is one 19 00:01:18,880 --> 00:01:23,280 Speaker 1: of the most powerful reasons why it is important to 20 00:01:23,400 --> 00:01:27,120 Speaker 1: consider exercising first thing in the morning. There just aren't 21 00:01:27,560 --> 00:01:30,440 Speaker 1: the distractions first thing in the day that there are 22 00:01:30,880 --> 00:01:33,560 Speaker 1: later in the day, and that doesn't need any science, 23 00:01:33,600 --> 00:01:35,880 Speaker 1: that doesn't need any studies to support it. That just 24 00:01:36,120 --> 00:01:39,960 Speaker 1: makes common sense. As I talk about all the time 25 00:01:40,000 --> 00:01:43,520 Speaker 1: here on Fitness Disrupted, So many of the answers are 26 00:01:43,680 --> 00:01:47,680 Speaker 1: common sense. But now for some studies. Number two, you 27 00:01:47,760 --> 00:01:52,240 Speaker 1: are more likely to make better food choices when you 28 00:01:52,320 --> 00:01:55,360 Speaker 1: exercise first thing in the morning. This is one of 29 00:01:55,400 --> 00:01:58,200 Speaker 1: those great connections that aren't talked about enough when it 30 00:01:58,240 --> 00:02:01,000 Speaker 1: comes to exercise a new traition, and being a healthy 31 00:02:01,000 --> 00:02:03,760 Speaker 1: way and eating healthy food. And here's one study of 32 00:02:03,800 --> 00:02:06,600 Speaker 1: many for you, a recent one. This was in the 33 00:02:06,640 --> 00:02:12,040 Speaker 1: International Journal of Obesity January two thousand nineteen and the 34 00:02:12,120 --> 00:02:15,640 Speaker 1: title the Influence of a fifteen week exercise training on 35 00:02:15,720 --> 00:02:21,440 Speaker 1: dietary patterns among Young Adults. All right, almost three thousand 36 00:02:22,160 --> 00:02:25,120 Speaker 1: eighty young adults, so two thousand six and eighty young 37 00:02:25,160 --> 00:02:29,880 Speaker 1: adults who were not exercising regularly or dieting were studied. 38 00:02:30,720 --> 00:02:35,119 Speaker 1: And what they found was, after several weeks, formerly sedentary 39 00:02:35,200 --> 00:02:39,480 Speaker 1: study participants were more likely to choose foods like lean meats, fruits, 40 00:02:39,480 --> 00:02:43,560 Speaker 1: and vegetables, while preferences for fried foods so does an 41 00:02:43,600 --> 00:02:48,360 Speaker 1: other unhealthy options decreased. And here's one really interesting side note. 42 00:02:49,400 --> 00:02:53,040 Speaker 1: They were not instructed to change their diets in any way, 43 00:02:53,240 --> 00:02:57,160 Speaker 1: but it happened anyway. That's the connection again that has 44 00:02:57,200 --> 00:03:02,480 Speaker 1: not talked about between exercise and healthier food choices, and 45 00:03:02,600 --> 00:03:06,800 Speaker 1: it's multi factoral. Oftentimes you get your exercise in you 46 00:03:06,840 --> 00:03:09,680 Speaker 1: don't want to, you know, ruin the effects by eating 47 00:03:09,720 --> 00:03:13,360 Speaker 1: something high calorie. You also feel better about yourself. The 48 00:03:13,440 --> 00:03:17,080 Speaker 1: hormonal difference is a factor grilling and leapt in. But 49 00:03:17,160 --> 00:03:20,360 Speaker 1: there you go. You're more likely to make better food 50 00:03:20,440 --> 00:03:24,080 Speaker 1: choices when you exercise first thing in the morning. Number 51 00:03:24,240 --> 00:03:28,120 Speaker 1: three improved cognitive functions, so it's not only good for 52 00:03:28,160 --> 00:03:31,640 Speaker 1: your body, it is good for your brain. And the 53 00:03:31,680 --> 00:03:36,840 Speaker 1: British Journal of Sports Medicine, April two tho nineteen title 54 00:03:37,040 --> 00:03:40,280 Speaker 1: distinct effect. This is a long title, but you know 55 00:03:40,400 --> 00:03:43,120 Speaker 1: a very simple takeaway. So in the British Journal of 56 00:03:43,120 --> 00:03:47,480 Speaker 1: Sports Medicine, April two nineteen distinct effects of acute exercise 57 00:03:47,520 --> 00:03:50,920 Speaker 1: and breaks and sitting on working memory and executive function 58 00:03:50,960 --> 00:03:54,720 Speaker 1: in older adults. A three arm randomized crossover trial to 59 00:03:54,800 --> 00:03:58,000 Speaker 1: evaluate the effects of exercise with and without breaks and 60 00:03:58,040 --> 00:04:02,920 Speaker 1: sitting on cognition. Okay, and the quick simple takeaway a 61 00:04:03,400 --> 00:04:11,760 Speaker 1: morning walk. They found improves attention visual learning and decision making. Okay, 62 00:04:11,800 --> 00:04:17,479 Speaker 1: getting up going for a walk improved attention, visual learning, 63 00:04:17,600 --> 00:04:20,840 Speaker 1: and decision making. There's so many books. One great one 64 00:04:20,920 --> 00:04:25,360 Speaker 1: is Spark on kids exercising before school and and just 65 00:04:25,440 --> 00:04:29,440 Speaker 1: the connection between the brain and the body and exercise. 66 00:04:30,680 --> 00:04:33,560 Speaker 1: And this is one of many studies. Okay, So it's 67 00:04:33,600 --> 00:04:36,480 Speaker 1: not only good for the body, it is good for 68 00:04:36,560 --> 00:04:39,880 Speaker 1: the brain. And yet another way it's great for the brain. 69 00:04:39,920 --> 00:04:43,880 Speaker 1: It improves your mood. I often say I exercise for sanity, 70 00:04:43,960 --> 00:04:47,279 Speaker 1: now not vanity, but it absolutely improves your mood for 71 00:04:47,440 --> 00:04:52,400 Speaker 1: the day. Okay. Study influence of exercise intensity for improving 72 00:04:52,480 --> 00:04:56,800 Speaker 1: depressed mood in depression a dose response study, and this 73 00:04:56,920 --> 00:05:01,120 Speaker 1: was in behavior therapy July two thousand six. Team and 74 00:05:01,279 --> 00:05:04,440 Speaker 1: they didn't walk, They used a stationary bike, and what 75 00:05:04,520 --> 00:05:09,000 Speaker 1: they found was to acutely improved depressed mood. Exercise of 76 00:05:09,200 --> 00:05:15,400 Speaker 1: any intensity significantly improved feelings of depression with no differential 77 00:05:15,440 --> 00:05:20,719 Speaker 1: effect following light, moderate or hard exercise. Anyone who's exercise 78 00:05:20,839 --> 00:05:24,159 Speaker 1: gets this. People felt better about themselves. And it doesn't 79 00:05:24,200 --> 00:05:26,520 Speaker 1: have to be super hard. But you're gonna start your 80 00:05:26,600 --> 00:05:29,160 Speaker 1: day in the right way. And I'll say it one 81 00:05:29,160 --> 00:05:31,520 Speaker 1: more time, not only for your body, but for your brain. 82 00:05:32,160 --> 00:05:36,640 Speaker 1: And I added in this number five successful people do it. 83 00:05:37,760 --> 00:05:40,080 Speaker 1: I talked about how I was a trainer for many years, 84 00:05:40,640 --> 00:05:43,000 Speaker 1: you know, in New York City, training many of the 85 00:05:43,040 --> 00:05:46,520 Speaker 1: top CEO celebrities, some of the most successful people in 86 00:05:46,520 --> 00:05:49,839 Speaker 1: the world. And by and large, we got up and 87 00:05:49,880 --> 00:05:54,080 Speaker 1: they were exercising before work for all the reasons. And 88 00:05:54,080 --> 00:05:56,000 Speaker 1: this is why I left it to number five. For 89 00:05:56,120 --> 00:05:58,920 Speaker 1: all the reasons that I just outlined. For the first four, 90 00:05:59,680 --> 00:06:02,279 Speaker 1: they are gonna get distracted at six am or seven 91 00:06:02,320 --> 00:06:05,520 Speaker 1: am whenever they started, or five am. They were gonna 92 00:06:05,520 --> 00:06:08,040 Speaker 1: make better food choices. Their brains were gonna be better 93 00:06:08,480 --> 00:06:10,640 Speaker 1: to deal with all of that they had to deal 94 00:06:10,680 --> 00:06:12,720 Speaker 1: with for the rest of the day. It's gonna put 95 00:06:12,720 --> 00:06:17,279 Speaker 1: them in a better mood. And that was four super 96 00:06:17,320 --> 00:06:20,560 Speaker 1: powerful things for them. Okay, now, let me just say this. 97 00:06:20,920 --> 00:06:23,640 Speaker 1: If you are exercising after work and later in the 98 00:06:23,680 --> 00:06:26,120 Speaker 1: day and it's working for you, perfect, But this is 99 00:06:26,160 --> 00:06:29,840 Speaker 1: for people who are struggling. And you're struggling and I 100 00:06:29,880 --> 00:06:32,640 Speaker 1: get that, So getting up earlier and here you go, 101 00:06:32,720 --> 00:06:35,159 Speaker 1: I'm gonna give you an eight minute workout to get 102 00:06:35,160 --> 00:06:37,159 Speaker 1: you started. And if you've listened to any of my shows, 103 00:06:37,200 --> 00:06:39,120 Speaker 1: you know that I believe the future of fitness is 104 00:06:39,680 --> 00:06:42,760 Speaker 1: exercising primarily at home. It's still go to the gym, 105 00:06:42,800 --> 00:06:45,400 Speaker 1: but primarily getting a lot in at home and shorter 106 00:06:45,400 --> 00:06:47,560 Speaker 1: workouts done throughout the day so you don't have to 107 00:06:47,560 --> 00:06:49,359 Speaker 1: go to the gym. Does not have to be for 108 00:06:49,400 --> 00:06:51,440 Speaker 1: an hour, doesn't even have to be for a half hour. 109 00:06:51,960 --> 00:06:54,920 Speaker 1: So here's your eight minute morning wake up workout, no 110 00:06:55,000 --> 00:06:58,880 Speaker 1: equipment required. Set your alarm clock for ten minutes earlier 111 00:06:59,160 --> 00:07:02,560 Speaker 1: ten minutes, and anywhere in the house you can do this. 112 00:07:02,720 --> 00:07:06,520 Speaker 1: Find a spot. Thirty seconds of each exercise. Four exercises 113 00:07:07,000 --> 00:07:10,760 Speaker 1: done four times through. Okay, so start with a cardio warmup. 114 00:07:10,760 --> 00:07:13,239 Speaker 1: You're gonna do jumping jack's for thirty seconds. Thirty seconds 115 00:07:13,240 --> 00:07:15,600 Speaker 1: of jumping jack's, then you're gonna go to lower body 116 00:07:15,680 --> 00:07:19,880 Speaker 1: thirty seconds of squats, such an easy transition. Then you're 117 00:07:19,880 --> 00:07:21,720 Speaker 1: gonna go down for push ups on your knees are 118 00:07:21,760 --> 00:07:25,040 Speaker 1: off your choice thirty seconds, and you're gonna finish with 119 00:07:25,040 --> 00:07:27,680 Speaker 1: a plank. And I give this format workout all the 120 00:07:27,720 --> 00:07:31,160 Speaker 1: time because science supports it. I've been doing it. It's 121 00:07:31,160 --> 00:07:34,840 Speaker 1: super smart, it's super effective, it's super efficient, you're hitting 122 00:07:34,960 --> 00:07:36,840 Speaker 1: everything you need to hit. You got your cardio, you 123 00:07:36,920 --> 00:07:39,040 Speaker 1: got your lower body, you got your upper body, and 124 00:07:39,080 --> 00:07:41,000 Speaker 1: you have your core. And if you do that four 125 00:07:41,040 --> 00:07:43,880 Speaker 1: times through, that's eight minutes. And that is such a 126 00:07:43,880 --> 00:07:46,000 Speaker 1: phenomenal way to start your day and to get you 127 00:07:46,080 --> 00:07:48,800 Speaker 1: into the habit of maybe doing a little bit more 128 00:07:48,840 --> 00:07:51,880 Speaker 1: if you want. But it's all about creating that habit. 129 00:07:52,360 --> 00:07:54,800 Speaker 1: And you can darn well set your alarm clock for 130 00:07:54,840 --> 00:07:57,600 Speaker 1: ten minutes earlier. And if you're someone who's trying to 131 00:07:57,600 --> 00:08:00,400 Speaker 1: do more or get into a routine in the morning. 132 00:08:00,640 --> 00:08:02,800 Speaker 1: A couple of tips that I throw out all the time. 133 00:08:03,360 --> 00:08:06,400 Speaker 1: Put out all your clothes, all your gear. If you're 134 00:08:06,400 --> 00:08:10,680 Speaker 1: gonna have breakfast or a little snack, set up everything 135 00:08:10,720 --> 00:08:12,920 Speaker 1: the night before. And the extreme version of this is 136 00:08:12,960 --> 00:08:14,840 Speaker 1: when I used to train for iron Man and would 137 00:08:14,880 --> 00:08:17,880 Speaker 1: have to get up and do sometimes an indoor six 138 00:08:17,920 --> 00:08:23,800 Speaker 1: hour bike ride, I would darn sure put everything out close, 139 00:08:24,400 --> 00:08:27,560 Speaker 1: bike shoes, water bottles, everything would be ready to go. 140 00:08:27,600 --> 00:08:30,880 Speaker 1: Because I truly believe and this is not something I've 141 00:08:30,880 --> 00:08:33,400 Speaker 1: seen a study about, because who's going to study this? 142 00:08:33,480 --> 00:08:36,360 Speaker 1: But I truly believe that when that alarm clock goes 143 00:08:36,400 --> 00:08:39,440 Speaker 1: off and Let's say it's five AM that you're sit 144 00:08:39,520 --> 00:08:42,920 Speaker 1: in bed and your brain processes it says, what do 145 00:08:42,960 --> 00:08:45,760 Speaker 1: I need to do? And if I haven't put all 146 00:08:45,800 --> 00:08:47,760 Speaker 1: that stuff out, and if it's not ready to go, 147 00:08:48,200 --> 00:08:51,400 Speaker 1: I am so much more likely to not do that 148 00:08:51,440 --> 00:08:54,840 Speaker 1: workout or to sleep in a little longer. But I 149 00:08:54,840 --> 00:08:56,960 Speaker 1: think when the brain says I'm good to go, all 150 00:08:56,960 --> 00:08:58,920 Speaker 1: you gotta do is wake up, jump in the shower 151 00:08:58,920 --> 00:09:01,240 Speaker 1: if you're gonna, or just throw on the clothes. And 152 00:09:01,280 --> 00:09:04,480 Speaker 1: that goes for going for your morning walk, whatever the 153 00:09:04,559 --> 00:09:09,840 Speaker 1: workout is, and you're getting up earlier, have everything ready 154 00:09:09,880 --> 00:09:12,840 Speaker 1: to go, and you will set yourself up for a 155 00:09:12,880 --> 00:09:17,960 Speaker 1: successful day. And there you have it. Five super powerful 156 00:09:18,000 --> 00:09:22,719 Speaker 1: reasons why if you're struggling with your exercise program, you 157 00:09:22,760 --> 00:09:26,319 Speaker 1: should consider doing it first thing in the morning. Kids, 158 00:09:26,800 --> 00:09:30,600 Speaker 1: you know, other family members, friends, work are not going 159 00:09:30,640 --> 00:09:33,720 Speaker 1: to get in your way first thing in the day. 160 00:09:33,960 --> 00:09:36,200 Speaker 1: And then you have it. Thank you for listening. I 161 00:09:36,240 --> 00:09:41,360 Speaker 1: am Tom Holland, exercise physiologist, sports nutritionist and lover of 162 00:09:41,559 --> 00:09:46,240 Speaker 1: everything fitness. Love nothing more than helping people look better, 163 00:09:46,280 --> 00:09:49,839 Speaker 1: feel better, live longer. And remember there are three things 164 00:09:49,880 --> 00:09:52,800 Speaker 1: you can control what you put in your mouths how 165 00:09:52,920 --> 00:09:56,720 Speaker 1: much you move and your attitude and that, my friends, 166 00:09:57,200 --> 00:09:59,480 Speaker 1: it's awesome. Please rate the show. If you have not, 167 00:09:59,640 --> 00:10:03,400 Speaker 1: please please please and leave comments questions. I love when 168 00:10:03,440 --> 00:10:05,120 Speaker 1: you do that. I will answer them. You can go 169 00:10:05,240 --> 00:10:09,360 Speaker 1: to Fitness disrupted dot com email me through there. My 170 00:10:09,760 --> 00:10:13,719 Speaker 1: social media is Twitter is tom h Fit and Instagram 171 00:10:13,800 --> 00:10:17,319 Speaker 1: tom h Fit as well. And if you are using 172 00:10:17,400 --> 00:10:19,640 Speaker 1: social media and talking about the show, please I love 173 00:10:19,640 --> 00:10:24,280 Speaker 1: when you hashtag fitness disrupted. Thank you for listening, have 174 00:10:24,400 --> 00:10:34,360 Speaker 1: an awesome day, and believe in yourself. Fitness Disrupted is 175 00:10:34,400 --> 00:10:37,880 Speaker 1: a production of I Heart Radio. For more podcasts from 176 00:10:37,880 --> 00:10:41,600 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 177 00:10:41,880 --> 00:10:44,040 Speaker 1: or wherever you listen to your favorite shows.