Once the holidays come and go, it’s very common for the January blahs to kick in. Credit card bills are a reality that can’t be ignored and the grey, dark days can have a somber impact. But this year be proactive and get the blahs before they get you. All it takes is a few minutes in the morning to get your day started right, and keep your mood up all season long.
No matter how much you love your job, some mornings it takes a little more effort to get things moving. But instead of hitting the snooze three times before you begrudgingly start your day, there’s a simple way to add a little pep in your step. Do this ten-minute workout and you’ll be bouncing out of bed and singing in the shower every morning.
Before you even put on your slippers or brush your teeth, perform these five exercises as soon as the alarms goes. Instantly you will notice a change in your mood and energy level. Not only will your mornings have a new found vitality, but better yet, a sluggish metabolism will be long gone.
Vince Rinella, a personal trainer at MedCan Clinic in Toronto, gives his top five exercise picks. “These moves are perfect after a night’s sleep. Plus the glute-activation will prepare you for a long day of sitting at your desk.” Rinella adds these exercises isolate the core, and are excellent for maintaining posture. And how about one more benefit? Is there a little stamina required in your commute; a brisk walk to catch public transit? These exercises will stabilize your ankles, knees and hips and increase your endurance.: Rinella recommends performing each exercise once to fatigue.
Hip bridge: Lay face up on the floor, feet flat on the floor, knees bent up with your heels snug to your butt. Push your hips upward, squeeze the butt and hold as long as you can.
Plank: Lay face down, elbows under shoulders with hands together in prayer position. Hold your body up and from your forearms and balls of feet, hips level, straight torso (think of an ironing board). Brace your abs and hold as long as you can.
Standing wall slides: Stand with your toes, hips and stomach pressed up against a wall. Place your forearms on the wall in front of you, pointing up, palms in. Slide your forearms up and down the wall, going as high as possible, Keep your elbows tight, not flaring out. Focus on pulling the shoulder blades down and back as the elbows are lowered (avoid shrugging)
Wall march: Place hands flat on a wall in front of you, with arms at shoulder height, no bend in elbows. Keep posture as straight as possible, with a tall spine and looking straight ahead. Bring one knee up as high as possible, foot pointing up to your shin and hold. Switch legs.
Foot taps: Stand with your back against the wall and walk your feet a foot-length away from the wall. At a very fast pace, pull the front of your feet up towards your shins then tap it back down and repeat. Keep the knees straight – no bending.
Calories will be burning and your metabolism on fire, so pack extra snacks in your lunch bag like almonds, cottage cheese and raw veggies to keep the tank fuelled.
How do you get energized in the morning, and keep it going throughout the day? Let us know in the comments section below!