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Health and Fitness

How I Wake Up Early & Workout

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I get so many questions about how I get up early and get my workouts in! For all of you busy mamas, I know it is tough when you don’t get enough sleep and can’t imagine working out in the morning. I know how hard it is to make time for you while you are taking care of your kids. That is why I wanted to share some of my tips to help inspire you to MAKE time to take care of yourself before your kids even wake up!

1) IF YOU TELL YOURSELF THAT YOU CAN’T GET UP AND GET A WORKOUT IN, THEN YOU’RE 100% CORRECT.

Having a positive attitude that you can and will get up goes a REALLY long way. If you continually tell yourself that “you can’t”, then you will start to believe that you can’t. If you are having a really hard time with this, think of things that you have already accomplished. Think about how you were capable of doing that thing whether it be becoming a mama, an achievement at work, or having a hard conversation. Whatever it was, you were able to do it and proved you could. Apply that same logic to waking up early and getting your workout in. You are capable of so many things, this is just another thing to add to that list!

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2) HAVE THE MINDSET THAT YOU CAN AND YOU’RE GOING TO DO IT BECAUSE IT’S GOING TO HELP YOU FEEL GREAT THROUGHOUT THE DAY!

Anyone else have anxiety throughout the day? Whether that be regular anxiety, or COVID-induced anxiety, everyone to some degree experiences anxiety.

Everyone Active, a team of experts that cover every facet of the fitness world, says that ‘Several treatments exist for depression and anxiety that can help control symptoms and improve your better quality of life. Among them are home or gym workouts, counselling, psychotherapy, cognitive behavioural therapy and medication. In fact, working out at home or in the gym is one of the most accessible and least expensive treatments to adopt, and research indicates that exercise is very effective in reducing depression and anxiety’.

After doing an at-home workout, you will feel less anxious and you will feel great throughout the rest of your day! 

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3) SET YOUR WORKOUT CLOTHES OUT THE NIGHT BEFORE.

When you set your workout clothes out the night before, it shows you’re committed and it’s one less decision you have to make in the morning. I also think it is a great reminder to actually workout and not skip it because you see the workout clothes already laid out and it reminds you of the commitment you made to doing the workout. Once you are reminded that you are committed to your goals, it is pretty hard not to do the workout. This almost creates a sense of guilt if you don’t get up and do the workout because you know you are giving up on yourself and you don’t want to do that.

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4) SET YOUR ALARM SOMEWHERE WHERE YOU HAVE TO ACTUALLY PUT YOUR FEET ON THE GROUND IN ORDER TO GET OUT OF BED.

This is such an important tip! I also recommend if you have a really hard time waking up to put your alarm/ phone in the bathroom. That way there, you physically have to get up out of bed, go to the bathroom and shut your alarm off. By the time you shut your alarm off, you are already up and in the bathroom so you can’t go back to bed and snooze.

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5) THEN READ THE MEL ROBBINS 5 SECOND RULE. THAT MEANS NO SNOOZING!

Mel Robbins wrote The 5 Second Rule which was an amazing personal development book that you should definitely read. 

If you have not read the book yet, Mel Robbins says ‘the one-liner definition of the 5 Second Rule: If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea’.

So that means when you hear your alarm go off, instead of immediately hitting snooze, pause for a minute. In your head say to yourself, 5-4-3-2-1 and then get up. If you wait past the 5 seconds, your brain will convince you not to do what you set out to do and start convincing you to stay in bed instead. Try this tomorrow when you wake up in the morning!

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6) GET YOURSELF A GOOD PRE-WORKOUT!

Getting a good pre-workout is so important! I would never be able to wake up as early as I do and workout without it. I use Beachbody’s Lemon Energize. Lemon Energize is an all-natural pre-workout that helps you blast through your toughest workouts with a surge of energy! I keep mine in the bathroom and it’s the first thing I do once my feet hit the floor, even before I get dressed. As soon as I have a sip of it, there is no way I am going back to bed as I feel ready to go!

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Recipes

Tomato Cucumber Salad

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INGREDIENTS

  • 1 cup cherry tomatoes, cut in half

  • 1/2 cucumber, diced

  • 1/4 cup red onion, chopped

  • 3 radishes, thinly sliced

  • 1/2 avocado, diced

  • 2 tbsp red wine vinegar

  • 1/2 tsp oregano

  • 1/2 tsp stevia

  • 1 tsp dijon mustard

  • 1 tbsp olive oil

  • 1/4 tsp garlic powder

  • Salt and pepper

DIRECTIONS

  1. Combine all ingredients and refrigerate for 30 minutes before serving.

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Main Dish

ORANGE CHICKEN

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INGREDIENTS

  • 1 lb chicken thighs, cut into 1 inch pieces

  • 1/2 cup + 2 tsp cornstarch (divided)

  • 1 egg

  • 2 tbsp rice vinegar

  • 1/4 cup water

  • 2 tsp sesame oil

  • 1/4 cup liquid aminos

  • 1/2 cup + 1 tbsp stevia

  • 1/2 cup white vinegar

  • 1/3 cup orange juice

  • 2 tsp ginger paste

  • 1 tsp garlic, chopped

  • 1/2 tsp red chili flakes (or more to taste)

  • 1 tbsp avocado oil

DIRECTIONS

  1. In a mixing bowl, combine chicken thighs, 1/2 cup cornstarch and 1 egg. Mix until chicken is fully coated and set aside.

  2. In a saucepan over medium heat, add 2 tsp cornstarch, rice vinegar, water, sesame oil, liquid aminos, white vinegar, stevia, orange juice, ginger, garlic and red chili flakes. Mix together and bring to a boil. Once boiling, reduce heat to low and cook for 1-2 minutes until sauce begins to thicken. Remove from heat and set aside.

  3. In a large skillet over medium high heat, add 1 tbsp of avocado oil. Once oil is hot, add chicken pieces individually to the pan so they are not stuck together. Cook chicken 3 minutes and then flip and cook another 3 minutes, or until chicken is golden brown and fully cooked through.

  4. Add orange sauce to chicken and mix together until chicken is fully coated. Cook for another 2 minutes.

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Recipes

EVERYTHING BUT THE BAGEL CUCUMBERS

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INGREIDENTS

  • 1 cucumber, sliced

  • 4 ounces neufchatel cheese

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/4 tsp garlic salt

  • Everything but the bagel seasoning

DIRECTIONS

  1. In a bowl, combine neufchatel cheese, garlic powder, onion powder and garlic salt.

  2. Spread cheese mixture on top of each cucumber slice and sprinkle with everything but the bagel seasoning. NOTE: to make them a little prettier, use a piping bag or cut the corner off of a ziplock bag!

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Breakfast

EGGWICH

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This recipe makes one eggwich. You will need an egg maker for this recipe, I use this one from amazon: Click Here For Egg Maker

INGREDIENTS

  • 2 eggs

  • 1 tbsp whole milk

  • 1 tbsp parmesan cheese

  • 1/4 tsp onion powder

  • 1/4 tsp garlic salt

  • Pepper

  • 1 turkey breakfast sausage patty

  • 1 slice of cheddar cheese

DIRECTIONS

  1. In a bowl, combine eggs, milk, parmesan cheese, onion powder, garlic salt and pepper to taste. Whisk well.

  2. Pour half of the mixture into the egg maker. Microwave for 40 seconds and then set aside on a plate. Repeat with other half of the egg mixture.

  3. Assemble the eggwich by placing one turkey breakfast patty and a slice of cheddar cheese between the two eggs. NOTE: If your turkey patty is cold from leftovers, warm it up a bit first in the microwave.

  4. In a skillet over medium heat, add the eggwich and cook about 30 seconds per side, or until golden brown. This will help the cheese to melt and the outside to brown.

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Breakfast

TURKEY BREAKFAST SAUSAGE

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INGREDIENTS

  • 1 lb ground turkey, 93%

  • 2 tbsp pure maple syrup

  • 1.5 tsp sage, dried

  • 1/2 tsp garlic powder

  • 1/2 tsp ground thyme, dried

  • 1 tsp salt

  • 1 tbsp olive oil

DIRECTIONS

  1. Combine turkey, maple syrup, sage, garlic powder, thyme and salt together until fully combined. Form into thin patties. (I made mine the size of a burger, but thinner so I could use them on my egg sandwiches).

  2. In a cast iron skillet over medium high heat, add olive oil. Once cast iron is hot, cook each patty for 2 minutes per side, or until fully cooked through. NOTE: mixture is pretty sticky, so I sprayed the backside of my spatula with cooking spray to press the patties down so they were thin.

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Main Dish

ASIAN TURKEY MEATBALLS

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INGREDIENTS

  • 1 lb ground turkey

  • 1 tsp sesame oil

  • 2 tbsp liquid aminos (or soy sauce), divided

  • 1 egg

  • 1/4 cup plain gluten free breadcrumbs

  • 1 tbsp ginger, minced

  • 1 tsp garlic, minced

  • 1/4 cup hoisin sauce (I used gluten free)

  • 1 tbsp honey

  • 1 tsp sriracha

  • 1/2 tsp rice vinegar

  • Optional: chopped green onion and red chili flakes

DIRECTIONS

  1. Preheat oven to 375 degrees F.

  2. In a large bowl, combine turkey, sesame oil, breadcrumbs, 1 tbsp of liquid aminos, egg, ginger, garlic. Mix together and then form into meatballs (about 1.5 inches ) and place on a nonstick baking sheet.

  3. Bake meatballs for 15-16 minutes.

  4. Meanwhile, in a small saucepan, combine 1 tbsp liquid aminos, hoisin sauce, honey, sriracha and rice vinegar. Bring to a boil and then reduce heat to a simmer for 2-3 minutes. Remove from heat and set aside.

  5. Once meatballs are finished baking, drizzle with the hoisin sauce and serve over rice or cauliflower rice and top with chopped green onions and red chili flakes.

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Breakfast

GLUTEN FREE BLUEBERRY GLAZED DONUTS

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DONUT INGREDIENTS

  • 2 cups almond flour

  • 3 eggs

  • 1/3 cup stevia

  • 1 tsp baking powder

  • 1 tsp vanilla

  • 1/4 cup almond milk

  • 1/2 cup fresh blueberries

  • 1/4 tsp salt

GLAZE INGREDIENTS

  • 1/4 cup almond milk

  • 3/4 cup Swerve powdered sugar

  • 1 tsp vanilla extract

DIRECTIONS

  1. Preheat oven to 350 degrees F.

  2. In a mixing bowl, combine all of the donut ingredients and gently mix together until fully mixed.

  3. Spray your donut pan generously with cooking spray so the donuts do not get stuck to the pan, even if you are using a silicone pan. Fill each donut well with the donut mixture, fill about 3/4 of the way.

  4. Bake for 20-22 minutes and then remove from the oven and allow to cool completely.

  5. In a separate bowl, combine donut glaze ingredients and mix together. Dip both sides of the donuts into the glaze and then allow to dry on a wire rack. If you want a thicker glaze, dip in glaze again once the first layer has slightly dried!

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Main Dish

BROCCOLI CHICKEN MAC AND CHEESE

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**Recipe serves 2-3, double if you are cooking for more!

INGREDIENTS

  • 3 cups of broccoli, chopped

  • 1/2 cup of chickpea elbow pasta (I use Banza)

  • 1 tsp butter

  • 2 tsp gluten free flour

  • 1/2 cup 2% milk

  • 1 cup sharp cheddar, shredded

  • 1/4 cup chicken broth

  • 1/4 tsp garlic salt

  • 1 cup chicken, shredded (I used rotisserie)

  • 1 tbsp italian breadcrumbs

  • Cooking spray

DIRECTIONS

  1. Preheat oven to 400 degrees.

  2. In a saucepan, bring water to a boil and add in broccoli and pasta. Cook for 8 minutes or until pasta is cooked and broccoli is tender. Drain water and set aside.

  3. In a separate saucepan over medium heat, add butter and flour. Stir together butter and flour. Once butter is melted, add milk, cheddar, chicken broth and garlic salt. Turn heat down to low and stir together until cheese is fully melted.

  4. In a small casserole dish, spray it with non-stick cooking spray and then add pasta, broccoli and chicken. Pour over the cheese mixture and gently mix it into the broccoli, pasta and chicken, then top with breadcrumbs. I like to spray my breadcrumbs lightly with cooking spray so they get nice and golden brown while baking. Season with salt and pepper to taste.

  5. Place in the oven and bake for 10 minutes. If you want the top to get more golden brown, turn on your broiler for another 1-2 minutes.

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Recipes

CHEESY CAULI BITES

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INGREDIENTS

  • 2 cups riced cauliflower (I let mine thaw a bit)

  • 1 cup sharp cheddar cheese, shredded

  • 1/4 cup mozzarella cheese, shredded

  • 1/4 tsp onion powder

  • 1 egg

  • 1/2 tsp garlic salt

  • 1/4 cup gluten free breadcrumbs

DIRECTIONS

  1. Preheat oven to 400 degrees F.

  2. In a bowl, combine all ingredients and mix well.

  3. In a mini muffin pan, spray generously with cooking spray and then put 1 tablespoon of the cauliflower mixture into each well and press down.

  4. Bake for 20 minutes and then remove from the oven. Serve immediately. Pairs great with marinara sauce or ranch dressing!

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Breakfast

LOW CARB CINNAMON SUGAR DONUTS

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INGREDIENTS FOR DONUTS

  • 2 cups almond flour

  • 1/3 cup monk fruit sweetener (use 1/2 cup if you like sweeter donuts)

  • 1/4 cup almond milk

  • 3 eggs

  • 1 tbsp cinnamon

  • 2 tsp baking powder

  • 1 tsp vanilla extract

INGREDIENTS FOR CINNAMON SUGAR GLAZE

  • 2 tbsp butter, melted

  • 2 tbsp monk fruit sweetener

  • 2 tsp cinnamon

DIRECTIONS

  1. Preheat the oven to 350 degrees.

  2. In a medium sized bowl, combine all of the ingredients for the donuts (not the glaze). Mix well.

  3. Spray your donut pan with cooking spray, even if it is silicone. Spoon batter into the donut holes and fill each about 3/4 of the way full.

  4. Bake for 18-20 minutes. Remove from oven and allow to fully cool before removing from the pan.

  5. On a small plate, combine monk fruit sweetener and cinnamon for the glaze. Dip one side of each donut into the melted butter and then into the cinnamon sugar mixture.

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Recipes

BROCCOLI CAULIFLOWER SALAD

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INGREDIENTS

  • 2 cups broccoli, chopped

  • 2 cups cauliflower, chopped

  • 1/2 cup cheddar, shredded

  • 2 tbsp salted sunflower seeds

  • 3 slices of cooked bacon, chopped

  • 1/2 cup light mayonaise

  • 2 tsp truvia

  • 1 tsp apple cider vinegar

DIRECTIONS

  1. Add all of the ingredients to a bowl and combine. Simple as that 😉 Salad is best after refrigerating for an hour before serving.

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