Hey friend, welcome to The Fit Flamingo Podcast. In this episode, I share the best time to workout. Plus, tips to help you release shame, judgment, and guilt when it comes to getting in that workout. You’ll also learn why I’m so obsessed with movement snacks and how they can keep you feeling energized and motivated all day long. And with that, let’s dive on in!
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When’s the Best Time to Workout?
From an energy standpoint and from a circadian rhythm standpoint, the best time to workout is first thing in the morning. Studies show that even if you don’t have time to do a full workout, you’ll still get the benefit of a morning workout by doing just 5 to 10 minutes of movement first thing.
So imagine, waking up and doing a few stretches while waiting for your morning cup of coffee to brew. Or rolling out of bed onto a yoga mat that you leave out the night before to do a 10-minute mobility flow. Maybe you do 10 squats and a few jumping jacks before you get dressed and head out the door. Or you take a quick 10-minute walk outside in natural sunlight before you begin getting ready.
Instead of feeling the pressure to do a full workout, we can look for opportunities to move.
Now, the thing we’re not going to do is hold ourself hostage or beat ourself up.
The ultimate best time to workout is at the time that works best for you, your lifestyle, your schedule, and your capacity. We don’t have to hold ourself hostage to only workout in the morning just because that’s what an expert suggests you do. Is the data there? Absolutely! But you are the expert of you.
Movement isn’t something we just wanna check off our to-do list. Movement is something we can be present with. Movement is magic. When we move, we allow ourselves the opportunity to release emotions, heal pain and tension in the body, feel confident and energized from the inside out, and so much more.
Don’t look at morning movement as something you have to do. But rather, something you can use as a tool to help you feel the way you want to feel everyday.
A Fun + Approachable Solution: MOVEMENT SNACKS!
If working out is something that feels really hard, intimidating, or stressful in this season of life, I want to introduce to the concept of MOVEMENT SNACKS.
I love this wording and I love the framing of “movement snacks” because it really allows to breakdown big chunks of movement (let’s say, an hour long workout) into approachable bite-sized nuggets!
Remember, movement is a tool. We can use it all throughout the day to help us boost energy, feel confident, and come home to ourselves.
How to Incorporate Movement Snacks into Your Day
The first place you can look to incorporate a movement snack is first thing in the morning. If you can step outside, bonus points because natural sunlight is so energizing first thing in the morning. But if that’s a bit too much, all is well. You can stay inside and turn to your favorite form of movement for 5 to 10 minutes.
A few example of morning movement include mobility flows, stretching, dance, HIIT moves, or a few body weight movements. You may even have a cardio bike or treadmill at home, mini trampoline, or a pool that you can swim in. The ideas are seriously endless and it really doesn’t matter what you do. It matters more that you pick something you love.
The Benefits of Movement Snacks
Getting a movement snack in first thing in the morning will boost your energy levels naturally and set you up for success throughout the day. It’s incredible.
As for the rest of your day, every time you start to feel tired, defeated, anxious, or depressed, turn to a movement snack. Get up from your desk. Step back for a second. And take a moment to reset. You can close your eyes and take a few deep breaths, go on a mini walk, or do some light stretches – whatever feels good!
Movement check-ins throughout the day are healing.
You’ll feel like you can really be in your own body and take control of your thoughts and feelings without the day overwhelming you. Instead of reacting to what happens, you’re choosing how you want to show up and respond. Movement can help us do that!
Ending the Day with Movement
Coming home from work or ending the day at home, is another opportunity to get a movement snack in. This is the perfect time to lean into something that feels fun.
The more fun you have, the less stress you’ll feel. You can make movement fun and something you really look forward to. Get creative, set a timer for 10 minutes, and just move! You may even surprise yourself with how much fun you have and how much you get your heart rate up.
Alright friend, I want to leave you with this: If you’ve been beating yourself up over all the workouts you haven’t done, I want you to take a moment to breathe deep and forgive yourself.
You are doing a really good job. You balance so much. So so much.
This isn’t an episode to say, “You should workout every morning or else you suck” HECK NO. Science shows us that our body benefits most from a morning workout, as compared to afternoon or evening movement. But the studies also show that afternoon and evening workouts have benefits, too. And when it’s all said and done, you are the expert of you.
So don’t stress. Love yourself by saying YES to the forms of movements that fit best for you, your body, and your lifestyle. No more guilt. No more shame.
This is about you stepping into your power and falling in love with your body and your life. No more holding yourself hostage for workouts you didn’t do. We’re gonna let that go! And we’re gonna try again. We’re gonna fail. We’re gonna get it right. And we’re going to try again. And I’ll be right here cheering you on for every lil movement snack, workout, and happy dance you manage to fit into your day. Friend, I believe in you and I am sending you so much love.
With Love from your Fitness Coach & Wellness Obsessed BFF,
Madison | The Fit Flamingo
Have a specific question? Send me a DM on Instagram!
Friendly reminder: You are enough.
Hi, I’m Madison Deaton. As a personal trainer, nutrition and self-love coach, I focus on the inside first, helping you get to the root of why you think and feel the way you do. Then I use things like functional fitness, holistic nutrition, mindset and self-love tools to help you connect with yourself on a deeper level, see things from a new perspective, and unlearn habits that no longer serve you so you can take up space, step into your power, and become the woman of your dreams (friendly reminder: she has been YOU all along). Welcome to The Fit Flamingo! I’m so glad you’re here.