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Morning workouts aren’t only convenient (early mornings are often the only free time available for some people), but these activities also let you start your day out on the right foot. In fact, exercising in the a.m. kick starts your metabolism so you can more readily digest the food you eat during the day, personal trainer Monica Nelson explained to Women’s Health Magazine. That being said, leaving the warmth of your bed isn’t exactly a walk in the park, even if that’s where you’re heading. Motivate yourself to get moving in the morning with these three tips:
Even the smallest hurdles, like digging through your dresser to find yoga pants, can make getting out of bed more difficult. Remove this excuse to climb back under the covers altogether by setting out your clothes the night before. Include every piece of your outfit, all the way down to the undergarments so you feel fully prepared to tackle your morning workout.
Bonus tip: Stylish new workout gear may prove to be a great motivator.
If you have a tendency to just hit the snooze button and roll back over onto your pillow, don’t place your alarm clock on the nightstand. Instead, position it on a dresser or chair out of your arm’s reach so you have to actually get out of bed to turn it off. Besides, hitting the snooze button isn’t good for you anyway.
During that extra 10 minutes or so in bed, you enter a deep stage of sleep but don’t complete it by the time the alarm goes off again. Abruptly disturbing the sleep cycle in this way causes sleep inertia – that feeling of extreme grogginess after waking up – which can last for two to four hours, according to research in the Journal of Strength and Conditioning Research. Ultimately, the snooze button may make your workout much harder to complete.
Bonus tip: Use your phone as your alarm so late-night emails or text messages will be out of your reach, too.
When you get back from your workout, unwind by using your personal massager. Knowing you’ll come home to the relaxing effects of this incentive may make getting out the door all that much easier. Additionally, a warm, nutritious breakfast, such as a veggie-packed omelet or fruit-topped oatmeal, can serve as a delicious reward that also keeps you on the right healthy track.
Bonus tip: Put your Moji PRO personal massager in the freezer before you workout to give yourself a soothing ice massage when you’re done.
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Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: