She Strengthens

Rise and Shine: 18 Proven Strategies to Get You Moving in the Morning

Morning exercise can be a game-changer for your day, but it’s not always easy to get started. We’ve gathered expert advice from fitness professionals and everyday people who consistently work out in the early morning to uncover their secrets for success.

Beat the Snooze Button

Fitness expert Ryan Wilke takes a refreshing approach to waking up: “I ride a Citi Bike to the gym to teach – even in the winter. The cold air and bitter breeze are all I need to get moving!”

Set Yourself Up for Success

Holly Rilinger, Nike Master Trainer, has a multi-step routine to get her day started: “I set two alarms, meditate for 10 minutes, drink an almond milk cappuccino, and blast music to get pumped up. Then, I throw on a bright Nike outfit and I’m out the door!”

Plan Ahead

Sandee Shin, CrossFit Virtuosity athlete, prepares her bag the night before and gets to bed early: “I check my morning workout schedule and pack accordingly. By being prepared, I can get out the door within 10 minutes of waking up.”

More Tips for Morning Motivation

• Flip a switch: Blinding light and upbeat music can help you wake up quickly. (Jessi Kneeland, personal trainer)
• Have breakfast ready: Pre-order your favorite smoothie or prep a healthy snack to look forward to. (Sarah Pope, personal trainer)
• Keep your alarm away: Place your alarm clock across the room to force yourself to get out of bed. (Brian Gallagher, co-founder of Throwback Fitness)
• Prep your playlist: Create an energizing playlist to get you moving. (Bree Branker, trainer for the FitOn app)
• Wear red and grab a mint: The color red can increase energy levels, and peppermint can enhance alertness. (Jay Cardiello, celebrity trainer)

Real People, Real Strategies

We also asked our readers to share their morning motivation strategies:

• Splash yourself: Wash your face with cold water to wake yourself up. (Locke Hughes)
• Include extras: Pack extra essentials like deodorant and quick-cleansing wipes in your gym bag. (Maria Hart)
• Schedule brunch: Plan a post-workout reward to motivate yourself. (Jeff Cattel)
• #TreatYoSelf: Enjoy a healthy pre-gym snack to give you energy and motivation. (Tara Goodrum)
• Turn to your furry friends: Exercise with your pets to get you moving. (Mary Muller)
• Warm up the room: Schedule the heat to turn on early and have a gym buddy to make waking up easier. (Mandy Thudium)
• Have a group you can’t let down: Find a workout group to hold you accountable. (Rachel Lockwood McDonald)
• Chores count: Use morning chores like shoveling snow as a workout. (Kerstin Dorbert)
• Sleep in workout clothes: Make mornings easier by sleeping in your workout gear. (Christine DiGangi)
• Use a wake-up light: Simulate a sunrise with a wake-up light to wake up feeling more refreshed. (Lauren Furmanski)