4 Tips For You to Start Working Out in the Morning

Hello everyone!

How is your week going so far? Mine has been pretty good, very busy! I don’t know about you, but I still can’t believe it is already August!

As you know, I LOVE getting my exercise done in the morning before work (between 5:00/6:00 am). In my opinion it is the best way to start the day! However, a lot people think I’m crazy and I often hear “how do you do it?” or ” Oh, I wish I could wake up in the morning too”.

So today I decided to share a few personal tips that really work for me when comes to morning workouts!


4 Tips For You To Start Working Out in the Morning

1- Plan your day: I try as much as possible to organize my day the night before… I mean lunch bag/snacks (meal prep MODE ON) ready, workout clothes and work outfit picked out, and anything that can help your morning routine before hitting the gym ( specially if you go to work right after). If you struggle in the getting stuff done in the morning, this is definitely one tip that will make your life MUCH EASIER.

2- Give yourself enough time to wake up: I personally like to set my alarm o’clock  for at least 30 mim before I plan to start my workout. So for example, when I start at 6:00, I set up my alarm for 5:25-5:30 ish. That gives me enough time to change, get ready, eat a quick pre-workout snack (which most the times I eat a banana or few dates), and drive to the gym (which takes less than 10 minutes). Then by the time I start my warm-up, I AM ACTUALLY AWAKE and ready to roll!!!

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3- Find a “gym buddy”: This is a game changer. Since mornings workouts are more challeging, having someone to hold you accountable is a huge motivation!

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I personally have a “gym buddy” and I love it. Sometimes we text each other at before going to bed with messages like “see you tomorrow” and in the mornings with a simple “good morning” just to make sure we are both awake. Knowing that someone will be at the gym with to encourage you is definitely a great motivation to get out the bed!

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4- Set up goals and don’t give up: I know, I know… getting up at 5:30 in the morning is not always fun and exciting. I struggle sometimes too and I would be lying if I said it is always easy to leave my comfy warm bed. However, like everything in life, we need to set up our goals, be persistent, and allow our body to adapt to the new routine! It won’t be easy and the you might want to give up on the first week of waking up early, but I PROMISE you that after you get used to exercising early you will never want to go back to late evenings workout!

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Hope you enjoyed my tips!

Love,

Sheina Fernandes

 

INDULGE KC: Inspire, Sweat, Connect.

Hello loves, how are you?

Hope you are having great week so far!

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Few weeks ago, more exactly on April 22nd, I had the pleasure to be part of the second INDULGE KC event, founded by Sarah Buchanan (the BEST cycling instructor). The INDULGE is the perfect combination of inspirational speeches, workouts, healthy foods, and positive vibes. The goal is to create a day where woman come together to put themselves first, define their own balance, and feel like BADASS BABE WARRIORS.

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To me, INDULGE was more than just a fitness event. It was a day full of inspiring and positive words that encouraged me to believe in my dreams (even more), and to have the strengths to pursue them.


INDULGE KC 2017

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The event was held at the Freight House Fitness (one of coolest boot camp space I’ve seen) and we were welcome with healthy treats from Unbakery Juicery including their delicious protein balls, Rawxies bars, and warm coffee.

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The event started with few words from REbel, a student driven, peer education and prevention program that focus on helping people with body image issues. LOVE yourself, LOVE your body. That was the main message of the speech. We discussed how the society and social media are negatively affecting people and making  them believe they are not good enough.18553663_1777105468971618_1693929704_o

But, by the end of the speech I realized that WE ARE ENOUGH! We just need to create a “positivity bubble” around by accepting compliments and learning to saying THANK YOU, complimenting people not only based on their appearance, focusing on our internal well being, and the most important one, saying something good about ourselves everyday!

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Sarah Buchanan

The next speaker was the event creator, Sarah Buchanan. She is a woman with a strong personality. I first talked Sarah through Instagram DM, but when we first met I could already fell her “good energy”. I loved her message! She talked about passion, going after our dreams, and doing what makes you happy. If someone says you can’t do something, then ask yourself “WHY NOT?”. We need to set our goals, take action, and achieve them no matter what other people might think of it! Prove to yourself you are capable of anything you set your mind to do. Thanks for the great message Sarah 🙂

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Diana Davis

Next we heard from Diana Davis, a Kansas city marathon runner and Lululemon’s store manager. Her message was great. She spoke about life goals, the importance of writing them down, and a few steps we need to take to accomplish them. My favorite part of her speech was when she asked us to close our eyes and visualize our lives in the next 3-5 years. Then we wrote down how we felt in that situation, who was around us, and what surprised us the most about our vision. It was a simple exercise, but it helped me realize where I want to be with my life and the steps I need to take reach my happiness.

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Hailee Bland-Walsh

Towards the end we heard from Hailee Bland-Walsh. She is the owner and founder of City Gym, a former professional soccer player, and motivational speaker. It was one of the most inspiring speeches I’ve heard. She started off with a very strong statement, “BALANCE IS BULL SHIT”. What? I’ve always said that balance is everything! But then, I started to understand her message. Hailee explained that when you have passion for something or a project you really want to achieve, you CAN NOT have balance. To be successful and to reach your dreams, you have to put all you have into it until you reach them. As she said, to have balance you have to be perfect, and that is impossible. I loved her message. She made me rethink about my actions and  what and who deserves my time and love.

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Besides all the motivational words, we also had outdoor boxing workout by Title Boxing Club, boot camp circuit by Freight House Fitness, and finished with an yoga+ stretching class by Power Life Yoga. Also the INDULGE staff took the time, reached out to our emergency contacts, and ask them to write what they admire about us. Then, during Shavasana, the INDULGE staff read all the love messages out loud to us. What a perfect ending!

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I had a blast, and I am so glad I was able to attend it ( my weekend trip got cancelled 2 days before the event).

Pictures: Allyson Cheney (most of pics) and me.


Hope to see you all on the next INDULGE KC event!

Kisses and hugs 🙂

Sheina Fernandes

START TODAY: 5 tips for a healthier life

Morning everyone!

Hope you are having a wonderful week and are enjoying the warmer days as we get closer to summer time!

Today I want to share a few easy tips for you to start living a healthier life.

These are 5 steps that I personally experienced when I decided to lose weight prior to my weeding in 2013 and that definitely helped me change my lifestyle!

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Before we go on with the tips, I am going to talk a little bit about me. Volleyball was my true love, I have been playing it since when I was 8-years-old until I graduated from college in 2013, I had a very active life but a terrible eating habit, which included cookies, chocolate, pop, fast food, and pizza almost everyday. However, because of my height, I never realized I was overweight. You know those “fake skinny” people? Sometimes they look skinny externally but carry a terrible body composition, well that was me!

During my college years, I was lucky enough to meet the love of my life. We got engaged all the way back in 2010, and in June of 2013, I decided that I wanted to lose weight for the wedding (that happened in December of the same year). My journey wasn’t easy but was definitely worth it.  After 6 months, I did not just lose weights for the big day but I completely changed my lifestyle. I started to change somethings and whole wheat foods, dark chocolate, vegetables and sugarless coffee were not longer a sacrifice and exercising became my good addiction! Today I am glad and happy to say that is not only about losing weight, but is about living healthier and living well!


5 TIPS FOR A HEALTHIER LIFE

1 – Set attainable goals: I think this is the most important one. Setting up a goal and having the desire to change is the very first step. Grab a paper (it can be your calendar, your agenda, or any peace of paper),  write down your desires, and set a deadline by when you want to achieve them.  I love writing down my goals so I cross them out whenever I reach them (just like when we check mark our grocery shop list). Sometimes also like to set goals for the week, short goals can be attained faster and help us to keep pushing for the long-term goals.

2- Make a action plan: After you set your goals, it is time to create a action plan. Knowing all the steps you need to follow to successfully reach your goals, is the key. For example, all the way back in 2013, my initial action plan was to find time to go workout at least 5 times a week and to make healthier eating choices.

3 – Slowly make healthier choices: As I told you, my eating habits were very unhealthy and this was definitely the hardest part for me. Just like baby steps, I started by making few small changes. First I started trying dark chocolate and would go up on the cocoa % every week. So you know,  today one of my favorites chocolates are the 90% cocoa. I gave up on pop and white flour and started to eat whole wheat breads, bagels, and pasta,  brown rice, quinoa and rice cakes. Traded the whole milk for skim milk or almond milk and also started to eat natural peanut butter. My advice for you is: DO NOT be radical. Instead, start making small substitutions. Strict diets are painful and do not last long.

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Exercise: Now that you have made changes in your eating habits, it is time to burn all those healthy calories. Because after all the math is simple, we need to burn more calories than what we consume per day to be able lose weight. And to make this journey easier my advice is for you to find for a exercise you like and enjoy doing it. When going to the gym or studio becomes an obligation, then it is time to change. I personally like going to classes like spinning, cycling, etc. Working out with other people who are striving the same goals, helps to keep me motivated.

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Cook and plan your meals: Cooking your own food and organizing your meals is the key and will definitely help you to keep focusing on your diet. Plan your days ahead of time and make sure you always have a healthy snack with you whenever you go so you don’t end up eating fast junk food. Another tip is to bring your lunch box to work. Besides the fact you are going to be eating a healthy food, you will also be saving lots of money ( I used to take my lunch to work all the time and I loved).

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I have always loved cooking, but if you don’t, here is my advice: get in the kitchen, try new recipes, and get creative. I bet you will be surprised of how many delicious and healthy food you can make!
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Hope my tips can help you like they helped me!

Kisses and hugs,

Sheina 🙂