The best breakfast coffee replacement is a fruit you may already enjoy – apples!

Apples to Replace Your Morning Coffee

Although apples don’t have caffeine, according to Cornell University, approximately 13 grams of natural sugar are found in the fruit and trigger a similar response to caffeine. The vitamins in the fruit are slowly released throughout the day and make you feel more awake. Not only will you avoid caffeine, but you’ll also avoid mood swings, jolts, jitters, jolts, or the dreaded crash.

A senior dietician at UCLA Medical Center says that eating apples regularly for breakfast is hugely beneficial. The natural sugars from the apple will make your body recognize it’s time to stay awake. As a bonus, a small amount of healthy sugar provides energy to kick start your metabolism without calories.

Apples Are Perfect for Overall Health

Apples are also full of fiber, low in calories for the volume you get, are full of water, and taste great. The combination of water and sugar from apples in the morning is a perfect solution to dehydration and your morning boost.

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Getting back into the swing of things after a long lay off can be challenging. Whether it’s due to the Christmas holidays, the pandemic, or even after an injury, finding your routine and gaining your fitness back can be a difficult but exciting task.

Below we have outlined a few handy tips when jumping back into the gym.

1. EASE INTO IT

Now when you walk into the gym for the first time in 2022, be prepared to not hit your PB’s. After a long layoff, your body isn’t going to be able to slide right back into it. This is where easing into your exercises and routine is essential, because no one wants to start the year off with an injury, right? Going from 0 – 100 can also cause a serious case of DOMS, or “delayed onset muscle soreness’. This is definitely more prevalent when starting back up!

2. BACK TO BASICS

BASICS! Do not try and reinvent the wheel, i.e., try that TikTok video you saw of Russian gymnasts triple backflipping while bicep curling. Compound movements are KING!

Incorporate these into your workouts to see maximum results and get back on track! Preferably, do these movements at the start of your workouts, and then use more isolated exercises to target the specific body part you are training!

3. STRETCH

This is essential! Before doing anything in the gym, you need to STRETCH! It speaks for itself, and frankly, if you are not stretching before each workout, you are doing yourself a disservice. Some of the major benefits of stretching include:

• Injury prevention
• Reduced muscle soreness,
• Increased flexibility
• Range of motion
• Improved circulation
• Better posture

4. Have FUN

The gym is all about fun! And if you’re not enjoying yourself or feeling good about going to the gym, then it can be really difficult to motivate yourself. When it’s feeling like a bit of a ‘chore’, you need to first understand why you are not having fun. This can be done by breaking down your workout, exercises, and routine. Maybe it has become a little bland and boring? The best way to get back into the groove, is to mix up your workouts and exercises. Try new movements, go with a friend, or come to CRUNCH! We’re sure you’ll fall in love with fitness once trying our gyms!

5. DIET

They say abs are made in the kitchen, and after a big Christmas feast, majority will say that it is true! Getting back to the ‘straight & narrow’ is just as important as hitting your workouts. By drinking plenty of water accompanied with a structured meal plan can be a crucial part in staying physically and mentally fit.

6. SET GOALS

This is a MUST!

“A goal properly set is halfway reached”

Goal setting is a vital part to improving and becoming the healthiest version of yourself. Without these, working out can begin to feel mundane and pointless. When you have an attainable goal, you are focused and determined to push yourself in order to reach it. Goals can be anything from wanting to reach that PB on bench press, run a 10k, or even just eat healthy and clean. Point is, a goal needs to be in place!

WIN 10K CASH FOR A EURO TRIP

​WE at CRUNCH AUSTRALIA want to give YOU the chance to WIN $10,000* for a trip of a lifetime!
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​Whether you want to tour the Colosseum in ITALY, the Eiffel Tower in FRANCE, or even party in GREECE – click here and see HOW TO WIN!

Want a FREE GYM SESSION!?

Hit the link below to receive your FREE GYM PASS to your nearest CRUNCH Gym!

CLICK HERE

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Here is everything you need to know.

Why MSG Has a Bad Reputation

In 1968, the New England Journal of Medicine published a letter supposedly written by a doctor. He claimed that Chinese food had made him sick, blaming the MSG for his headaches and dizziness. It was later discovered that the letter was a prank, but the damage had been done.

Researchers started to look into MSG. The following year, a study was released stating that rodents fed on MSG developed brain lesions, obesity, and hormone disruption. This study, along with others that followed, convinced the public that MSG was an ingredient they should avoid.

Accurate Research

A study conducted in 2020 poked holes in earlier MSG research. It showed that earlier experiences were poorly designed and used a sample size that was too small for accurate results. Current research paints a more positive picture of the ingredient.

The FDA has categorized MSG as GRAS (generally recognized as safe). The agency claims that MSG has not been seen to cause any adverse effects, even in those with MSG sensitivity. Studies have shown that the flavor enhancer doesn’t cross the blood-brain barrier and can’t cause the death of brain cells, as some have claimed.

The Redemption of MSG

Not only is MSG unproblematic, but it may also have positive effects. MSG contains a third of the sodium in table salt, making it a healthier alternative.

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Settling into WFH or returning to the office

While working from home these past couple of months, a few of us have been guilty of setting up at the kitchen bench, couch or even our beds *chiropractors everywhere shudder…*

So as restrictions ease and workplaces decide on permanently working from home or returning to the office, Tensegrity Sports Clinics have shared their tips for an ergonomic set-up no matter where you’re working.

1. SEATING

   Considering you’ll be parking yourself on it for 8 hours of the day, choosing the right seat is arguably the most important part of your workstation. A cushioned seating pad automatically adds an extra layer of comfort – if you only have a wooden dining chair or similar to work with, lay down a thin sofa cushion.
   Bonus points go to a mechanical chair with adjustable height so the chair’s arms can be tucked under the desk, and your eye line can be adjusted if needed.

2. POSTURE

   While seated, try to keep your back comfortably supported – you may like to add extra cushioning to the lower part of your back or a removable back support from your local office supply store. Your forearms should be resting on your desk space with your elbows at roughly 90°, and your shoulders relaxed.
   For greater support, there should be less than 2cm between the edge of your seat and the back of your calf, and your hips and knees should be at 90°. A step under your feet may be useful to prop your legs up if required.

3. SCREENS

   With most people using more than one, your screen’s set-up is just as important as how you’re positioned in front of them. If you have one main screen and additional screens are used less often, place the main screen in your midline and the others on either side. However, if you have equal use of your screens, share the midline directly in front of you.
   When adjusting your seat, ensure your eye line falls on the top third of the screen and sits at an arm’s length away. Minimise excessive glare by considering light, and play around with the brightness and contrast of your screen to find what’s most comfortable.

4. MOVE!

   As comfortable as your deskspace may be, regularly moving is important for blood flow, the impact on your body and motivation. Our tips for incorporating movement in your workday include:

• Getting up to shake your body each time you tick off a task.
• Only keeping a glass of water on your desk rather than a large bottle and getting up to refill frequently – do the same for snacks and lunch.
• Setting an alarm or downloading a web app to remind yourself to stand every 45 minutes.
• Going for a walk or pacing during phone calls.
• Doing some simple desk stretches twice a day.

While some discomfort from a desk job is common, ongoing and distracting pain is not so please get in touch with your allied health professional for a COVID Safe appointment.

Tensegrity Sports Clinic’s team of health professionals are available for COVID safe appointments across their Bella Vista, Dee Why, Eastwood, St Leonards, Wahroonga and CBD locations.

About Tensegrity Sports Clinics

Tensegrity’s highly trained team are experts in movement and function and provide accessible treatment for muscle, bone, joint, tendon and ligament injuries, and muscular pain.

The team aspires to restore client health to the highest level by eliminating muscular pain and creating a space for people to reach their full physical and performance potential.

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Working hard all year to only lose it over the festive season? That doesn’t sound very appealing.

It can be the most difficult time of the year in terms of staying on track with your fitness goals, and whilst you can enjoy yourself, it is important to figure out the best of both worlds.

Below we have outlined SIX key tips for staying fit over Christmas!

1. DON’T SKIP MEALS

This is a big no no. Whilst you may think that skipping a meal here and there will help keep your calories low, in the long run, it won’t. This will only lead to consumption of MORE food later. Maintaining a well-planned, structured, and healthy meal plan over this season is imperative to staying on track an reaching your goals!

2. CHOOSE TREATS WISELY

Choose carefully! These days, there are a plethora of options when it comes to satisfying your sweet tooth, which means you can enjoy yourself without the consequences (or not as many). Picking the “healthy” option when it comes to cheat day can definitely help. It’s all about moderation, staying consistent, and not going overboard.

3. DRINK IN MODERATION

This is an area that many, especially over this period of the year, have difficulty with controlling. AKA the ‘Silly Season’, it’s easy to let your fitness goals slip, and whilst a night drinking here and there won’t affect your goals, consistent heavy drinking will. Setting boundaries and limits during these times will significantly help in maintaining a healthy relationship with alcohol.

4. WORKOUT

As we all know, it can be very hard to stick to your workout routine and maintain intensity levels. Motivation may drop over this time. It is imperative that you aim to move your body daily, even just a short walk. The point is to keep your body as active as possible, in order to avoid overeating and gaining weight.

5. STRENGTH

It’s very important that you stick to your heavy weights program, if possible. Whilst it may be enticing to take the easy way of using light weights, a short and sharp heavy weights session can be just what you need! You can burn just as many calories, and additionally, even gain an extra kilo of muscle!

6. WATER

This is SO important! Staying hydrated during the day can help satisfy your appetite and keep your body running smoothly, especially after a night drinking!

Need some motivation before Christmas?

This #12DaysB4Christmas online program will keep you engaged while you SMASH your goals!

Grad your downloadable calendar HERE!

There is also a Facebook group which can answer all of your questions!

BONUS CLASSES: HERE

Want a FREE GYM SESSION!?

Hit the link below to receive your FREE GYM PASS to your nearest CRUNCH Gym!

CLICK HERE

Don’t forget to follow us on our socials!

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The team at Crunch are excited to introduce you to Crunch Sydney CBD’s Membership Officer, Clara Ulke. A bubbly, fun-loving and down to earth character who loves being apart of the Crunch family. She is passionately in love with life & helping people, welcoming new members with open arms & encouraging newcomers to take the first step on their Crunch journey.

How did you become part of the Crunch family?

About 4 years ago, I was a member at Crunch and I’ve always loved the environment, the people & the classes, so I thought that maybe I could start working here! At the time I was working in hospitality  & I didn’t really want to work in that environment anymore so I decided to ask whether Crunch Fitness at Sydney CBD were hiring – and they were! So I applied, got the job & now I’m part of the Crunch family!

Image Source @purevividsydney

What’s your favourite thing about working for Crunch?

I honestly don’t think there is anything I dislike about working for Crunch. First of all, the teams here are amazing & I have made so many friends! I also love the Crunch playlist in the gym & in all our classes. It’s also really nice to help people achieve their goals, for example if someone wants to join Crunch but are intimidated, I love how I am able to help them with the process & get them started. I also love how convenient it is for me to attend the classes during my work breaks! You basically have your whole life in one place, it’s not just a work place, it’s a lifestyle.

You mentioned why you love doing the classes here at Crunch, which is your favourite class & why?

I have two favourite classes which are the Hot Power Yoga and the Barre classes. The reason why I love Hot Power Yoga is because you get a great workout while also being able to nurture your mind and body which I believe is important to practice in your personal life & in the work place. The reason why I love the Barre classes is because I love dancing Ballet & Contemporary, so this class supports me in learning new skills that I can apply to these types of genre of dance.

What are your favourite exercises to do on the gym floor?

I really like to perform glute activation exercises. My top 3 favourite exercises to perform include leg press, squats and hip thrusts.

Do you have any special tips or life advice you’d like to share with our Crunch members?

I believe the most important thing is to get started. You really have to believe in yourself and don’t be afraid of what anyone thinks around you. I know at the beginning it seems so hard, almost impossible but once you start to see results, you are going to be so incredibly proud of yourself and that’s really what life is all about. So my message would be to just GET STARTED!

Image Source @purevividsydney

If something like the gym sounds a little bit scary to you, then you should definitely check out Crunch because we are a no judgments gym & we have a wide variety of facilities. There are so many different types of group exercise classes we have to offer such as HIIT, chill out classes as well as dance classes. So I highly recommend you come and check out one of our gyms because you’re not going to regret it.

IMPROVE YOUR HEALTH & WELL-BEING PLAN AT CRUNCH FITNESS

No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey.

Many of our Personal Trainers here at Crunch Fitness have qualifications in Nutrition, Psychology & Weight management and can be of help regarding nutritional or life advice. Head over to the crunch Personal Training Page to get into contact with one of our PTs  & get started today!

If you want strong, toned legs you need to build your quads and the surrounding muscles around them. Incorporating kettlebell leg exercises in your circuit or solo training sessions is a great addition to mix things up. We’re sharing leg exercises that you can do with kettlebells to help you get lean, strong legs.

Here are 5 kettlebell leg exercises to try next time you’re at the gym:

1. One Legged Deadlift
2. Overhead Lunges
3. Sumo Squats
4. Goblet Squats
5. Kettlebell Step-Up

Our Crunch personal trainers recommend trying 3 sets of 10-12 reps for each exercise. Note that depending on your fitness level and experience will determine how many you can do. Consult with our PT’s if you’re unsure what is best for you!

#1 – One Legged Deadlift

This is a fantastic exercise to do with kettlebells or dumbbells. If you’re familiar with using kettlebells, this is a great one to try. However, if it’s your first time, make sure you do this with a gym partner (or PT) that is familiar with the technique and form, so you don’t hurt yourself.

The one-legged deadlift mainly targets your hamstrings and helps with building core strength, balance, and coordination.

How to perform a kettlebell one-legged deadlift:

1. Hold the kettlebell hanging to the one side. Start with any side.
2. Standing on one leg, using the same leg you’re holding the kettlebell with.
3.  Slightly bend the knee and bending at the hip, and perform a stiff-legged deadlift. Extend the free leg behind you. This will help with your balance.
4. Lower the kettlebell until you’re parallel to the ground and then return to the upright position.

#2 – Overhead Lunges

This variation of a basic lunge works out your entire body. The overhead lunge performed with the kettlebell helps you build your core muscles, your upper body, and lower body strength. The muscles that are targetted include the hamstrings and the quads.

When executing the overhead lunge with the kettlebell, make sure you keep the weight directly overhead. This means you need to keep in line with your shoulder joint. Then proceed to step back into the start of a lunge position.

Here’s how to do a kettlebell overhead lunge:

1. Hold the kettlebell over your head. Place your feet shoulder-width apart. Bend the knees slightly.
2. Take a step back into a deep lunge and keep the weight directly overhead in line with your shoulder joint.
3. Make sure your front knee remains over your forward foot but not in front of it.
4. Return to your starting position by driving your forward heel into the ground.

#3 – Sumo Squats

Kettlebell sumo squats are awesome to target your glutes, quads, and hamstrings. It also helps with improving your mobility and strength in your hips, legs, and lower back. While performing a kettlebell sumo squat it’s important to start with your legs spread out (wider than your shoulders). Keeping your back straight and also maintaining your heels are on the ground will keep you stable.

How to do a kettlebell sumo squat:

1. Start by standing with your feet significantly wider than hip-distance apart. Your toes should be 45 degrees out.
2. Hold the kettlebell between your hands towards the centre of your body.
3. Lower yourself down by bending at your hips and knees. Then proceed to raise your hands (with the kettlebell in hand) to meet under your chin.
4. Engage your core and don’t let your knees past your toes when lowering.
5. Drive the movement back up through your heels and rise up slowly.

#4 – Goblet Squats

This is a great exercise to master your form if you want to start doing heavier compound weight exercises such as deadlifts, front squats, and back squats. It’s also great for burning fat, getting your heart rate high and increasing energy into the body as you burn calories. You’ll also improve your flexibility, increase lower-body strength and balance.

Setting up your goblet squat is vital so that you don’t do the wrong form. Your feet should be positioned just wider than your shoulders. Hold the kettlebell close to your chest with the elbows tucked in.

How to achieve a kettlebell goblet squat:

1. Hold the kettlebell by the handle close to your chest. This is the starting position.
2. Squat down. Keeping your back straight, head up and chest out.
3. When you get down to the bottom, pause and use your elbows to drive back up to your starting position.

#5 – Kettlebell Step-Up

Kettlebell step-ups are the best exercise to do to work out your glutes and quads. It can also help work out your core too. For this particular exercise, you will need a step-up platform. To keep stable you’ll need to stablise your abs and bend at a 90-degree angle when you step onto your platform. Hold the kettlebell close to your chest to lock it in.

Learn how to do the kettlebell step-up:

1. Hold two kettlebells, one for each hand on the side of your body. Keep your back straight.
2. Standing in front of a box or step, step up with either foot.
3. Drive the motion by stepping up with either leg onto the box or step.
4. Step back down into your starting position and repeat on the other food.

Gain confidence with kettlebell exercises with our Crunch personal trainers

Our Crunch personal trainers can help you with an exercise plan if you want to gain more confidence in using kettlebells or even in the gym generally. They can show you how to perform the right techniques and form so you can feel more comfortable working out on your own at the gym.

Get in touch with one of our friendly Crunch staff members who can set up a session today for you.

One of the most controversial topics in the health and fitness world is:

• What is our ideal body weight?
• Are we too heavy for our height?
• How many kilograms are we supposed to lose and how long would it take us?
• Is weight training going to make us too bulky?

A common indicator of general health that we can use to measure is our BMI (body mass index). The theory behind it is, based on our height, we are meant to be in a particular weight bracket.

The main downfall of this approach is the complete absence of what our body composition actually is in terms of how many kilograms of fat, muscle, bones and organ constitute our total body weight.

Weight training is a great way to lose fat

If you want to lose fat, then focus on weight training. This is my favourite approach to weight loss. It’s a great way to build up muscle and increase strength and energy levels. The main benefit is that the more muscle mass we have, the more calories we burn off throughout the day regardless of how much we move.

Additionally, having more lean body mass is going to help us:

• Increase the amount of calories spent per day
• Be more efficient in our daily activities
• Improve our immune system
• Increase bone density
• Reduce the chance of injuries
• Increase energy levels

The weight scales can be deceiving

It’s actually quite common for most of my clients to lose fat without seeing any difference on the weight scale. Let’s say for example that during a 12 week period you manage to build 5kg of muscle mass and lose 5kg of fat, this would mean that our body weight is exactly the same but we feel and look very different.

Because of the above reasons, I very rarely suggest basing your fat loss improvements on what you see on a scale.

The two best ways to measure weight loss progression

1. The Skinfold Test

My favourite method is using a skinfold test. A skinfold test determines your body fat and lean muscle mass in an efficient and inexpensive fashion. It does this by measuring the thickness of 7 particular skin areas.

I normally go through them every 2 weeks in order to obtain feedback on our training and diet plan and my client’s consistency with them. This allows me to be flexible in my approach and figure out which system to give to my client’s faster and better results.

As a general rule of thumb, my aim is to bring men under 15% and women under 20% of body fat at the very least.

2. Before & After pictures

Another way to monitor your weight loss progress is using “before and after” pictures or clothes measurements. Before and after photos as well as clothes measurements can be very motivating. However, they only give a rough measurement of the progression rate. This means they do not provide the same clear and specific goal to aim towards that a skinfold test will provide you with.

In a nutshell:

• Your bodyweight lies; it’s very hard to have an accurate feedback with an overall body weight
• More muscles = Faster metabolism and more fat loss
• The best advice applies to 70% of the population, 30% of the outliers don’t necessarily need to use the same approach; individualisation and approach flexibility is the key for great results.
• Having an accurate body fat analysis test is a great way to monitor results and set up goals.

If you have any questions or wish to book your free body fat analysis please feel free to contact me at lucazandonastrengthcoach@gmail.com or 0406 720 75.

You can also follow me on any of my social media handles below:

• Instagram: luca_zandonapt 
• Facebook Business Page: Luca Zandona PT 

You can also find me at our Crunch Fitness Sydney CBD gym if you’d like to pop in and say hello! Get in touch with any of our friendly Crunch staff who can help you book a session with me or answer any of your questions!

What Are Free Weights?

Free weights are any type of weight training equipment that doesn’t limit your body from moving when training.

Some examples of free weight equipment include barbells, kettlebells and medicine balls.

These types of weight training tools are great for building strength, flexibility in your body, balance in your core and muscle mass.

Who can use free weights?

Pretty much anyone of any skill level is able to use the free weights, provided that you’re using the correct form. Understanding how to use them properly is vital to getting the most out of your workout, and incorrect use can result in injury.

What Are Machines (Weight Machines)?

Machines or weight machines are gym equipment that allows you to sit in or stand, whilst pulling or pushing a lever (or a bar). Examples of weight machines include the leg extension machine, chest press or the assisted pull up machine.

Machine weight training allows you to work out by isolating a specific muscle group and only concentrating on exercising that muscle.

Who can use the machines?

It’s useful for structural or bodybuilding goals, so it’s perfect for beginners, those who’d like to build muscle and who are in rehabilitation from an injury.

Benefits of Free Weights

Ability to move freely

With free weights your body is able to move freely in any direction depending on the type of exercise you are performing. Free weights help with functional strength which is the support of muscles that you’d use to perform a range of everyday tasks.

Works many different muscles

They’re efficient in the sense that they workout the smaller and larger muscles of whichever section of the body you exercise. Unlike machines, the full movement is controlled by you, which means you need to stabilise your core, and your supporting muscles, in order to complete your primary movement.

Improves your balance and overall strength

Because your muscles are all working at the same time, free weights help with your balance, coordination, and overall strength. Your body is forced to work those muscles and stabilise them in order to maintain your balance. This in turn helps strengthen your core and overall balance.

Reduces the risk of injury

This increase in functional strength helps lower the risk of injury. Your lower back, shoulders, and legs are all used extensively in everyday tasks and are therefore most prone to injury. By learning the proper way to perform everyday actions, your minimising your chances of getting hurt doing them. Easy!

Super versatile

Free weights can be used in many different types of exercises for nearly every muscle you can think of. Better still, you only need a small space around you in order to get a sensational workout.

Benefits of Weight Machines

Great for beginners

Unless you’ve been a gym goer for awhile, weight machines are the perfect introduction to weight training for beginners.

Most weight machines have helpful guides on how to use them and easily guide the user through a specific set of movements.

Pro tip: Don’t hesitate to ask Crunch’s friendly staff or personal trainers how to use the weight machines. It’s important to know how to use them properly to get the most out of your workout and to prevent injury.

Isolates the muscles you exercise

Compared to free weights, when you start using weight machines you are generally working one area of your body, or very specific muscles. So if today is your leg day, you can hop onto the leg press machine and this would only target the muscles in your legs, not your core or upper body.

This allows you to target specific areas that you’d like to concentrate on. This could be to help craft a certain muscle, or help with rehabilitation from an injury.

Change resistance quickly

When you start to feel comfortable as a beginner on the machines you can start building your resistance by changing the amount weight you’re lifting, pulling or pushing.

Most weight machines use weight plates, so you can simply change up a weight increment when you feel like you need more of a challenge.

Safe to use

Because all the weight plates are on the machines itself, you’re not actually physically holding them. Imagine holding a very heavy dumbbell to accidentally drop it on yourself! Ouch!

With weight machines, you either need to sit in the machine or be standing next to it to use it. This decreases the potential for any injuries, so they’re really safe should you get into trouble. Just be careful of any cables, or baggy clothing getting caught in them.

Your form is the most important, not the weight, so if you’re not sure how to use a particular machine, do seek assistance from a PT to show you how to properly use them.

Which one should I use?

Your fitness goals will help you to decide which option is better for you, however the answer is likely a bit of both.

If you’re brand new to the gym, a personal trainer will show you around the facilities and take you through how to use the machines. Take this opportunity to ask any questions and make sure you get your form right, as this will help to prevent injury and increase the benefit of your workouts.

Free weights will assist in greater overall strength, balance and core stability, while machines help you to really focus in on the muscles you’re working on.

Let us show you the way!

Is weight training something you’d like to embark on? Awesome!

Whether you’re a fresh face to fitness or a seasoned gym junkie, we take the stigma out of being in the weights area of the gym, and show you just how fun it can be!

There’s no judgements at Crunch, we just focus on motivating and inspiring you to reach the goals you want to reach.

Get in touch with one of our friendly Crunch family members and we can get you started.

Morning workouts. We all wish we could stick to them.

What better way to start the day? Morning workouts lead to a:

• Great mood
• An energy boost
• Increased focus
• and sense accomplishment, all before 9 am

That’s why we went around and got some amazing tips from our Crunch Fitness team on how they stick to a morning workout routine.

Here at Crunch, we have one of the fittest, healthiest and most motivated teams around. It should come as no surprise then, that the majority of our employees maintain a schedule of working out  5 to 6 times a week before the sun comes up!

After asking around for tips on how to work out early in the morning we found that each of these early risers had stuck to the same 5 rules.

Check out their morning workout tips below!

1.Get your sleeping right

The first tip is to make sure you get your sleep right!

“If I know I have to wake up early, I will make sure I get as much sleep as possible. I’ll go to bed while it’s still light outside, probably around 7.30pm”. 

You may not need to get to bed this early, or it may be the perfect time for you to hit the hay.

When it comes to sleep, not everyone’s the same.

Just be sure to get enough sleep so you can wake up in the morning and feel relatively energised for the rest of your day.

Pro Tip: The first few days of waking up early will likely be tough, even if you’re getting enough sleep, simply because you are adjusting your wake up time. But stick with it and after a few weeks it will feel wrong not to wake up that early.

Can’t sleep? Try out these tricks:

• Try eating healthy carbs to help you sleep deeply and fall asleep faster. Some great options are brown rice, starchy vegetables (sweet potato/pumpkin), veggies or whole grain pasta.
• Turn off the phone and the TV. “I force myself to switch off and put down all technology the minute it means I need to fall asleep in order to get those 7 hours” 
• Stay consistent. “Go to sleep and wake up the same time every day, Monday to Sunday (with the exception of a few odd nights every few months for special occasions)” 

2. Prepare the night before

Prepare your gear

“In order to never miss my morning, 5.45am workout I ALWAYS make sure I have all my bags packed and ready to go the night before. This includes my protein shake, food, clothes and anything else I may need.”

Make a list of the things you need to get to your workout in the morning. Every night, or even every Sunday, get all those things together, ready to go. This will reduce the amount of time it takes to get all your things together in the morning.

Prepare your breakfast the night before

Another great tip here is to prepare your breakfast the night before. This way you can grab it and eat it on your commute to the gym. There are so many great breakfast meal prep options. Examples include but not limited too:

• Smoothie bowls
• Oats
• Peanut butter and banana sandwiches
• Protein shakes

Find one or a few that you love and stick to making these the night before.  This will not only help make getting ready a breeze, it will also ensure you get plenty of fuel for your workout, make healthier decisions later in the day and prevent you from grabbing something quick and unhealthy in the morning. Which brings us to our next point…

3. Fuel yourself

Each of our early risers make sure they get the right type of fuel in. This varies for each individual, but generally, the best way to go is to make sure you include some protein in your morning meal. This keeps you fuller, gives you energy and helps repair any damaged muscles.

Our Group Exercise Coordinator, Caroline, always eats before working out.

“I always make sure I eat or drink something before my morning workout, no matter how early. Fueling my body with something light for the work to come means that I will have more energy to push harder in my workout and my body won’t turn to my hard-earned muscle for fuel in the absence of food.” 

– Caroline Hynes, Group Fitness Instructor and Co-ordinator

For a high intensity cardio or plyometric workout, Caroline recommends you eat some sort of fast absorbing carbohydrate. For example, a couple of rice cakes with honey that will digest easily and provide fast, readily available energy to help you push to the max.

For a strength or muscle building session, she recommends you eat slower digesting food that will sustain your energy throughout the workout and help accelerate growth & repair of the worked muscles.

“For these workouts a balanced combo of protein, complex carbs & a small amount of fat works well for me. For example, a protein shake with a slice of toast and almond butter is one of my favourite go to’s”.

4. Partner up

Partnering up with someone ensures you show up to your workout AND you stay motivated the entire workout.

Meet someone for a workout. If you have a workout planned with someone you’re less likely to bail. This is where PTs really come in handy because they’re always going to show up and keep you accountable! Plus, they take the pressure of your workout away and guide you through the best exercises and routines for your body and your goals.

Tell your partner your exact game plan for the next day and let them know that you WILL train. This way, you hold yourself accountable and set the mindset of ”no going back”.  This tip is especially helpful on days when you are training your least favourite body parts or performing one of your harder workouts.

5. Have a game plan

One of the best tips on the list is to make sure you have a plan in mind the night before your workout.

You could plan this out on Sunday, preparing yourself for the week, and go over the list each night before bed, so you know exactly what you’re doing the next day. Before going to bed, have a game plan in your head for what body part you want to train the next day, whether it be back, legs, shoulders or cardio. That way, by creating a game plan, you can wake up on a mission, knowing exactly what you want to achieve that morning whilst training.

So just to recap, why are morning workouts good for you?

Morning workouts leave you more focused for the rest of the day.

Exercise wakes up your body, stimulates blood flow and gives you more energy. This leaves you more focused and alert for the entire day

No more guilt and worry.

By getting your workout out of the way first thing in the morning you won’t have to worry about it for the rest of the day and feel guilty all day until you have completed the workout. Instead, you’ll feel relaxed in the fact that you already got it out of the way.

You’re more likely to stick to a consistent workout routine.

By setting your workout time for the morning, it’s more likely you will actually fit it in. There are way less distractions in the morning compared to the rest of the day.

Lunchtime and evening workouts can often be pushed aside by unplanned events and a sense of fatigue.

You’ll feel more accomplished.

Starting your day with a workout will make you feel amazing for the rest of the day! It’s 9 am and you’ve already done something amazing for yourself today!

You’ll begin your day in a wonderful mood.

Working out increases the feel-good endorphins in your body, leaving you content for the rest of the day.

We can help you be accountable for your workouts!

Starting off can be a struggle. Our Crunch personal trainers know this so well because they’ve been where you are now! They will be able to plan and execute fitness goals and plans suited to what your needs are so you can get the results you want.

Get in touch with one of our friendly Crunch staff members and they will book a personal training consultation for you today at your nearest Crunch gym.