Preparing For Early Morning Classes: 5 Tips From Big Hit Trainer Irina
Every coach at the Big Hit Kickboxing Studios has a vast bank of knowledge that is unique to their experience as a trainer. For Toronto coach Irina, rocking mornings is just one of her specialties.
After more than ten years working as a personal trainer, group fitness coach and massage therapist, coach Irina has amassed a number of early morning tips that she loves to share with her clients. Starting most days at 5 AM herself, Irina has had plenty of experience with combatting those early morning workouts and getting the most out of them. So the next time you sign up for an early session, use these five handy tips from Irina to help you excel.
As challenging as it may be to wake up before the sun is out, if you want to make the most out of a morning workout it is important to give yourself enough time to prepare. On the mornings before an intense cardio workout, Irina wakes up an hour before class to have time to eat and get energized for the class. One of Irina’s tricks for waking up super early is to set your alarm as a motivating song. She suggests using any song that gets you moving, boosts your mood and energizes you. One of her favourites to wake up to is, “Happy” by Pharrell Williams.
DRINK A GLASS OF LEMON WATER
After waking up from a night of sleep, our bodies are often dehydrated. Irina recommends drinking a glass of water with lemon as one of the first things that you do in the morning. Staying hydrated will also help you to become more alert and make the most out of your workout. Irina adds lemon to her water every morning to get a boost of Vitamin C and kickstart her digestion for the day.
If you manage to wake up at least an hour before class, Irina suggests consuming carbohydrates to properly fuel your workout. Carbohydrates take the shortest amount of time to digest, so your body can concentrate on burning calories not on digestion during your workout. However, she recommends eating a low fibre carbohydrate so that you don’t have any flatulence during class. Try eating a portioned bowl of oatmeal, an english muffin or even some sweet potatoes that you bake the night before.
IF YOU SLEEP IN, DON’T EAT
For those mornings that you just can’t get out of bed on time, Irina suggests going to a cardio workout on an empty stomach, but only if your blood sugar levels are generally okay. While not eating anything may result in a less intense workout, it is still better than eating too much before a class. However, if at any point you begin to feel faint during the class it is important to listen to your body and to stop exercising.
STAY AWAY FROM SUGAR
This especially rings true for refined sugar, which your body will burn through quickly and result in a slump mid-workout. Irina notes that she has also had many clients feel sick during a workout, after consuming a banana pre-workout. She suggests that it is because of the sugar content in it and because the individuals ate the banana too close to the workout.
Following these tips should help to enhance your performance for those 7 am dates with BOB, but as Irina advises, always listen to your body and its needs first.