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Ask the Anytime Gal

Posted May 06, 2015 in Advice Column, Johnston

Question: My work schedule has changed and I will need to switch my workouts from evenings to early mornings. I’ve never been one to workout in the morning and need some advice on how to stick to my exercise program.

Answer: Changing your exercise time will be challenging at first, but since you already have exercise as part of your weekly routine these 3 tips should help make the transition easier. Schedule in exercise like you would any appointment or meeting. Write it down in your calendar or smartphone. Be sure to review your calendar and ensure you can get plenty of sleep the night prior so your workouts are effective. Once you’re up it’ll be much easier to get moving. Give yourself enough time to eat a small snack (a banana, toast with peanut butter or a hand full of almonds) and drink coffee (if you normally do), plus at least one glass of water on your way to the gym. Lastly, lay out your workout clothes the night before and pack your gym bag so you are ready to go and can get out the door quickly and stress free. Morning workouts are a great way to get your day started and check a very important ‘to do’ off your list!

Question: Every once in a while my knees ache and I need to take a break from performing exercises like squats and lunges. Are there any other good leg exercises I can do to strengthen my legs without putting stress on my knees?

Answer: The hip bridge is a great body-weight exercise that you can do to strengthen your glutes and hamstrings all while working your core and stretching your hip flexors. This exercise can be done anywhere and with no equipment necessary. Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Squeeze and lift your glutes off the floor, pushing with your heels. Your body should be in a straight line from your knees to your shoulders. Hold this position for two seconds then lower back down to the floor. This can also be performed with one leg by keeping one foot on the floor, lifting and holding the opposite knee towards the chest, and raising your glutes off the ground.

 

About the author: Shannon Jungman is the club manager and Personal Trainer at Anytime Fitness in Johnston. To submit a question for future articles, please contact the author at johnston@anytimefitness.com.

 





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