Taken from an article at: http://www.menshealth.com/fitness/how-to-get-up-early
Squeezing in a workout before the rest of the world is even awake takes an extreme amount of willpower and dedication, and maybe a bit of insanity. But if you work at it, anyone can become an early riser, says Men’s Health sleep advisor W. Christopher Winter, M.D.
So learn from the masters. These six guys get up every morning at 4 a.m. to break a sweat. Here’s how they do it.
Name: John Burk
Location: Fort Stewart, Georgia
Occupation: Instructor at the Fort Stewart Noncommissioned Officer Academy and veteran of the wars in Iraq and Afghanistan
Burk’s a former drill sergeant, but that doesn’t mean a 4 a.m. wakeup call comes easy. So Burk remembers an old military mantra to drag himself out of bed: “You may be tired or hurting, but there is someone somewhere training harder to kill you.’”
He then applies that saying to his current goals. Right now, the vet is training for a bodybuilding competition. “All I can see is this blank figure, this silhouette, and he’s training even harder than me to beat me on that stage,” he says.
Want more incentive to get out of bed and into the gym? Check out 6 Ways Your Health Suffers When You Skip Your Workouts.
Make It As Easy As Possible
Name: Richard Rees
Location: Fort Langley, British Columbia
Occupation: Executive director of Rees Family Services, a company that provides assistance for foster children and personal trainer at Rees Personal Training
Rees’ alarm clock goes off at 3:50 a.m., and he’s out the door on a run just minutes later.
His quick turnaround is due to the fact that his clothes, coffee, and breakfast are all ready when he wakes up. Even his socks and the coffee scooper are laid out waiting for him. He doesn’t need to think about anything.
The longer your to-do list in the morning, the easier it is to stay in bed, Rees says. So prepping every last detail the night before eliminates excuses.
(Prep one of these 5 High-Protein Breakfasts You Can Make Ahead to fuel up in no time.)
Remember How Crappy You Feel When You Miss a Workout
Name: Tom Carpenter
Location: Fort Wayne, Indiana
Occupation: Executive at Waste Management and Ironman
There are a million excuses to not get out of bed—you’re tired, it looks like rain, you’re sore. But Carpenter says to ask yourself one question: Have you ever regretted a workout?
The answer is probably no.
You’ll definitely be sorry you skipped a workout, though. “If I miss a workout, I’m in a bad mood,” says Carpenter. Thinking about that may just be enough to outweigh the pros of sleeping for an extra hour.
And you don’t even need to go anywhere. You can get a great total-body workout in the comfort of your own home with Bodyweight Cardio Burners, a cutting-edge fitness DVD that packs three intense 20-minute workouts that require zero equipment.
Think about Tomorrow
Name: Joseph Eazor
Location: Atlanta, Georgia
Occupation: CEO of EarthLink, a managed services provider; and Ironman
When Eazor wakes up early to train for 140.6-mile Ironman races, he thinks about the long-term benefits. Sure, devoting early mornings to training will make him faster and stronger. But they’ll also make race day more bearable—maybe even enjoyable, he says. It’s the difference between crossing the finish line with a smile or a grimace on his face.
So remind yourself of the end result—the whole reason you’re doing this. Whether it’s keeping up with your kids in the backyard, going shirtless at the beach, or running your first 5K without getting winded, imagine exactly how you’ll feel in the moment that you conquer your goal.
RELATED: 10 Things All Busy, Successful Men Do
Have a Bedtime Routine
Name: Craig Ballantyne
Location: Denver, Colorado; and Toronto, Ontario
Occupation: Certified Turbulence Trainer and author of Turbulence Training
Getting up early starts the night before. Ballantyne recommends setting an alarm to go off an hour before the time you want to hit the hay.
Use those 60 minutes to wind down. Stop looking at electronics, make tomorrow’s lunch, or read a book. The goal: Get your mind to shut up so you can go down for a full night’s sleep.
If you’re still buzzing with ideas or to-do lists, dump it all onto a pad of paper, Ballantyne says. Writing out what’s on your mind will help clear your head.
Wednesday 25 January 2017
Monday 16 January 2017
Keeping naturally fit & "alternative exercise"
Article excerpts taken from:
http://www.manchesterconfidential.co.uk/health-and-beauty/fitness/hate-the-gym-10-alternative-ways-to-get-fit-in-manchester
While pondering my own fitness story, my mind returned to that old bugbear, motivation, yet again. As I often tell my friends and fellow mid-lifers, gym membership doesn't automatically bestow fitness and a gym isn't a requirement in order to exercise.
I am a big fan of the idea of keeping 'naturally fit'. That is my term for not really scheduling any exercise routines, but instead having an active lifestyle. Whether that be running around with the kids, working hard in the garden or simply going on long walks and taking the stairs rather than the lift.
Having said that, without any exercise time specifically scheduled, it is easy to descend into laziness. That goes double for martial arts training. But perhaps there is a halfway house? The article I read included a number of examples of 'alternative fitness classes'. Different ways to crowbar some exercise into your week. Hopefully, the novelty will result in regular attendance, unlike boring old gyms with their bland decor, bouncy pop music and vacuous clientele.
Hate The Gym? Here's 10 Alternative Ways To Get Fit In Manchester
Between twerking and quidditch, the budding fitness freak need never step foot in a gym again
HOW’s the gym going? Good? Not so good? Have you actually stepped foot in the place yet? It’s okay, no matter how far along you are in your fitness journey, there’s always more to life than the gym. Although, that’s not to say staying active isn’t important. You won’t be getting away with sofa-slothing that easily.
The NHS urges adults to do at least two types of physical activity per week - up to 150 minutes of moderate aerobic activity and strength training at the very least - to maintain good health. It has to be done. Gym or no gym.
But away from the monotony of treadmills, cross trainers and spin bikes, there's a whole world of physical activity to be enjoyed and not just endured.
So here's a list of alternative fitness classes to try in Manchester (and yes, twerking qualifies as a fitness class):
BEAR GRYLLS ADVENTURE COURSE
Launched in early 2017, Britain’s most fearless explorer and ultimate Boy Scout will be uniting with Oxygen Freejumping Trampoline Park in Manchester to create a unique indoor fitness programme based on his tried and tested survival techniques (without any of the death-defying stunts or having to drink wee, thankfully). Grylls says the high-intensity adventure course will be ‘very dynamic’. Currently being built in the Trafford Park trampoline studios, it will have up to four lanes per course, varying in difficulty - allowing people to challenge themselves and work up to progressively harder obstacles.
Oxygen Freejumping Trampoline Park, Manchester - £6.75 - £9
HULA-HOOPING
Ah, hula-hooping. A fond memory from primary school days. At ten years old, it was a fiercely competitive sport. "Oh, you can hoop two at a time? Well, watch me swing ten hoops around my neck". Very fun, and no need to give it up now we’re adults. Part dance class, part nostalgic fun, the Dancehouse runs a hula-hooping class (or ‘hooping’ as the kids call it) as a great alternative to aerobics. The class teaches you new tricks (ones to get out at the office party, maybe?) and choreography for a range of skill levels. With much practice, you could even get into the hooping biz’. "Some former students are now professional hoop performers," say the Dancehouse, "often hooping with LED or fire." Maybe we’ll just try getting the hoop to stay up first…
Hula-Hoop, 10A Oxford Road, Manchester, M1 5QA - £5
CIRCUS SKILLS
While those bendy folks at Cirque Du Soleil make their death-defying tricks look effortless, it most certainly doesn’t look easy. It doesn’t stop us fantasising about dangling from a trapeze while a mesmerised crowd looks on, though. But let’s start small. The Circus House in Longsight offers acrobatics, tumbling, Chinese pole, trapeze classes and more for those wanting to stay active while learning thrilling tricks. Tumbling – cartwheels, somersaults and acrobatics – is a great way to build strength and stamina, while the trapeze is a challenging way to build upper body and core strength.
The Circus House, Unit 41, Longsight Business Park, Hamilton Road, M13 0PD - class prices vary
TWERKING CLASS
Don’t be fooled, bouncing your posterior up and down to a beat takes a lot of skill and physical endurance. It’s like doing 100 squats a second - well, that's how it feels. The highly provocative ass-shaking dance, seen everywhere from the dancehalls of the Caribbean to Nicki Minaj videos and drunk girls wiggling in front of DJ booths has encouraged a mainstream appreciation of the rear. Regular twerking can help you tone both your bum and thighs. Now, before you go shaking your bum like a pneumatic drill, there’s a technique to getting in right. Bodybarre is holding twerking classes, promising an active, body positive and liberating experience.
Twerking, 35-37 Thomas Street, Northern Quarter, Manchester, M4 1NA - £5
QUIDDITCH
In JK Rowling’s wizarding world, a game of quidditch would be equivalent to the FA World Cup; it’s a fiercely competitive sport consisting of broomsticks, lethal ‘bludgers’ and a flying golden snitch. Diehard fans of the books have encouraged Harry Potter’s favourite pastime to take off here in the world of muggles. OK yes, we know what you’re thinking: ‘we can’t fly’. Quidditch, for muggles, requires a regular house broom, a deflated volleyball and, we’re guessing, a lot of imagination. Across the UK, it’s taken as seriously and competitively as in the books, with a Quidditch Premier League now in the pipeline. Manchester University (although not yet in the league) has its own team - made up of eight keepers, chasers, beaters and seekers. Score points by getting the quaffle in the hoop, avoiding the bludgers and catching the all-important snitch. A mix-gender sport, it’s also open for non-students. The team train at Whitworth Park.
Manchester University Quidditch Club - more here
FOOTGOLF
Most would consider football and golf worlds apart in the land of sport. As you may have guessed, footgolf combines both disciplines. The hybrid sport, played over nine or eighteen holes, uses the power and brute force of football while applying the strategic accuracy of golf. The object of the game is to get the ball into the hole using only your feet in the fewest number of shots possible. What’s more, you don’t have to be a strapping twenty-something or member of a country club to play, as the sport is open to everyone.
Prestwich FootGolf, Hilton Lane, Prestwich, M25 9XB - £15
RABBLE
‘Stop exercising, start playing’ say Rabble. Bored of the treadmill? Us too. Rabble’s team created a series of immersive, adrenaline fuelled games designed to help you get fit while enjoying yourself. Dodgeball, British Bulldog, Capture the Flag and more legendary school playground games are to be expected at a Rabble session. Founded by an ex-triathalon athlete, Rabble focuses on fun first yet still boasts excellent fitness benefits; including an increase in speed, agility, coordination, strength and endurance. You could also burn up to 1000 calories in one game. Far better than powering through 50 burpees and wishing a meteor would end your misery.
Rabble, Didsbury Park - from £5 per game, book here
YIN B4 GIN YOGA
We’ve already shared our list of weird yoga classes in Manchester; gin yoga is by no means the weirdest one. Yet, depending on your stance it’s the class with the greatest rewards. If incentive is what you need to give exercise much more of a commitment, then this class gives you an incentive in a glass. At The Wonder Inn, you practice a Yang Vinyasa Flow yoga class before being treated to a cheeky G&T or green juice. The class aims to ‘rejuvenate the body and still the mind.’ Gin yoga is to return late January 2017.
Yin B4 Gin Yoga, The Wonder Inn, 29 Shudehill, Manchester, M4 2AF - £10
POLE DANCING
No need to source the nipple tassels, pole dancing has long left the confines of the strip and gentlemen clubs, and is now seen as a fun and legitimate form of exercise. And, of course, it still can be extremely sexy. Using a great deal of upper body and core strength, pole dancing requires both agility and flexibility – and, if you do it to a sexy tune, you’ll need rhythm too. Both liberating and physically challenging, pole dancing is a great way to tone up. Find classes throughout Manchester including Bodybarre or Pole Tastic at Airborne Studios, both based in the Northern Quarter, or at Polefire near Salford Central station.
Various locations
TRAMPOLINING
You’re boundless, airborne and feeling like a featherweight - trampolining is certainly a freeing exercise, pure unbridled fun. And, in recent years, it appears we’ve become particularly hooked on bouncing around, because Manchester now boasts three purpose-built trampolining parks, where you can pretend you’re Simone Biles leaping for Olympic Gold. For more structured jumping, Trafford Park’s Jump Nation offers a wide range of fitness classes: from high-intensity interval training to Jump Camp, a boot camp style trampolining class. Trampolines can help burn much more calories than jogging, with up to 1000 calories burned in an hour’s session.
Jump Nation, Trafford Park, Textilose Road, Stretford, M17 1WA - £8.95 adult classes
The first Google search I did for 'alternative fitness classes' gave me 'alternative fitness classes IN LONDON'. Clearly Google has no sense of the north-south divide here in the UK. Hence I took the liberty of limiting the search to such classes in the Greater Manchester area. This is not to say that similar things aren't available in other areas, but I felt that a more local focus would be beneficial (for me, at least).
After the whole regional thing, the next thing that sprang to my attention was how very fad-dy most of these are. Can't imagine many people will be playing Quidditch in 10 years' time. Not to mention 'twerking'! That said, it is novelty that we are looking for in this. The novelty will bolster enthusiasm and get people off their sofas when otherwise they'd be worshipping at the altar of Netflix. Even if you have to change your chosen exercise activity as one set of fads dies out and another grows to prominence. That might well prove a benefit for overall fitness in the long-run.
Still think I'll stick with Bagua, though. ;)
http://www.manchesterconfidential.co.uk/health-and-beauty/fitness/hate-the-gym-10-alternative-ways-to-get-fit-in-manchester
While pondering my own fitness story, my mind returned to that old bugbear, motivation, yet again. As I often tell my friends and fellow mid-lifers, gym membership doesn't automatically bestow fitness and a gym isn't a requirement in order to exercise.
I am a big fan of the idea of keeping 'naturally fit'. That is my term for not really scheduling any exercise routines, but instead having an active lifestyle. Whether that be running around with the kids, working hard in the garden or simply going on long walks and taking the stairs rather than the lift.
Having said that, without any exercise time specifically scheduled, it is easy to descend into laziness. That goes double for martial arts training. But perhaps there is a halfway house? The article I read included a number of examples of 'alternative fitness classes'. Different ways to crowbar some exercise into your week. Hopefully, the novelty will result in regular attendance, unlike boring old gyms with their bland decor, bouncy pop music and vacuous clientele.
Hate The Gym? Here's 10 Alternative Ways To Get Fit In Manchester
Between twerking and quidditch, the budding fitness freak need never step foot in a gym again
HOW’s the gym going? Good? Not so good? Have you actually stepped foot in the place yet? It’s okay, no matter how far along you are in your fitness journey, there’s always more to life than the gym. Although, that’s not to say staying active isn’t important. You won’t be getting away with sofa-slothing that easily.
The NHS urges adults to do at least two types of physical activity per week - up to 150 minutes of moderate aerobic activity and strength training at the very least - to maintain good health. It has to be done. Gym or no gym.
But away from the monotony of treadmills, cross trainers and spin bikes, there's a whole world of physical activity to be enjoyed and not just endured.
So here's a list of alternative fitness classes to try in Manchester (and yes, twerking qualifies as a fitness class):
BEAR GRYLLS ADVENTURE COURSE
Launched in early 2017, Britain’s most fearless explorer and ultimate Boy Scout will be uniting with Oxygen Freejumping Trampoline Park in Manchester to create a unique indoor fitness programme based on his tried and tested survival techniques (without any of the death-defying stunts or having to drink wee, thankfully). Grylls says the high-intensity adventure course will be ‘very dynamic’. Currently being built in the Trafford Park trampoline studios, it will have up to four lanes per course, varying in difficulty - allowing people to challenge themselves and work up to progressively harder obstacles.
Oxygen Freejumping Trampoline Park, Manchester - £6.75 - £9
HULA-HOOPING
Ah, hula-hooping. A fond memory from primary school days. At ten years old, it was a fiercely competitive sport. "Oh, you can hoop two at a time? Well, watch me swing ten hoops around my neck". Very fun, and no need to give it up now we’re adults. Part dance class, part nostalgic fun, the Dancehouse runs a hula-hooping class (or ‘hooping’ as the kids call it) as a great alternative to aerobics. The class teaches you new tricks (ones to get out at the office party, maybe?) and choreography for a range of skill levels. With much practice, you could even get into the hooping biz’. "Some former students are now professional hoop performers," say the Dancehouse, "often hooping with LED or fire." Maybe we’ll just try getting the hoop to stay up first…
Hula-Hoop, 10A Oxford Road, Manchester, M1 5QA - £5
CIRCUS SKILLS
While those bendy folks at Cirque Du Soleil make their death-defying tricks look effortless, it most certainly doesn’t look easy. It doesn’t stop us fantasising about dangling from a trapeze while a mesmerised crowd looks on, though. But let’s start small. The Circus House in Longsight offers acrobatics, tumbling, Chinese pole, trapeze classes and more for those wanting to stay active while learning thrilling tricks. Tumbling – cartwheels, somersaults and acrobatics – is a great way to build strength and stamina, while the trapeze is a challenging way to build upper body and core strength.
The Circus House, Unit 41, Longsight Business Park, Hamilton Road, M13 0PD - class prices vary
TWERKING CLASS
Don’t be fooled, bouncing your posterior up and down to a beat takes a lot of skill and physical endurance. It’s like doing 100 squats a second - well, that's how it feels. The highly provocative ass-shaking dance, seen everywhere from the dancehalls of the Caribbean to Nicki Minaj videos and drunk girls wiggling in front of DJ booths has encouraged a mainstream appreciation of the rear. Regular twerking can help you tone both your bum and thighs. Now, before you go shaking your bum like a pneumatic drill, there’s a technique to getting in right. Bodybarre is holding twerking classes, promising an active, body positive and liberating experience.
Twerking, 35-37 Thomas Street, Northern Quarter, Manchester, M4 1NA - £5
QUIDDITCH
In JK Rowling’s wizarding world, a game of quidditch would be equivalent to the FA World Cup; it’s a fiercely competitive sport consisting of broomsticks, lethal ‘bludgers’ and a flying golden snitch. Diehard fans of the books have encouraged Harry Potter’s favourite pastime to take off here in the world of muggles. OK yes, we know what you’re thinking: ‘we can’t fly’. Quidditch, for muggles, requires a regular house broom, a deflated volleyball and, we’re guessing, a lot of imagination. Across the UK, it’s taken as seriously and competitively as in the books, with a Quidditch Premier League now in the pipeline. Manchester University (although not yet in the league) has its own team - made up of eight keepers, chasers, beaters and seekers. Score points by getting the quaffle in the hoop, avoiding the bludgers and catching the all-important snitch. A mix-gender sport, it’s also open for non-students. The team train at Whitworth Park.
Manchester University Quidditch Club - more here
FOOTGOLF
Most would consider football and golf worlds apart in the land of sport. As you may have guessed, footgolf combines both disciplines. The hybrid sport, played over nine or eighteen holes, uses the power and brute force of football while applying the strategic accuracy of golf. The object of the game is to get the ball into the hole using only your feet in the fewest number of shots possible. What’s more, you don’t have to be a strapping twenty-something or member of a country club to play, as the sport is open to everyone.
Prestwich FootGolf, Hilton Lane, Prestwich, M25 9XB - £15
RABBLE
‘Stop exercising, start playing’ say Rabble. Bored of the treadmill? Us too. Rabble’s team created a series of immersive, adrenaline fuelled games designed to help you get fit while enjoying yourself. Dodgeball, British Bulldog, Capture the Flag and more legendary school playground games are to be expected at a Rabble session. Founded by an ex-triathalon athlete, Rabble focuses on fun first yet still boasts excellent fitness benefits; including an increase in speed, agility, coordination, strength and endurance. You could also burn up to 1000 calories in one game. Far better than powering through 50 burpees and wishing a meteor would end your misery.
Rabble, Didsbury Park - from £5 per game, book here
YIN B4 GIN YOGA
We’ve already shared our list of weird yoga classes in Manchester; gin yoga is by no means the weirdest one. Yet, depending on your stance it’s the class with the greatest rewards. If incentive is what you need to give exercise much more of a commitment, then this class gives you an incentive in a glass. At The Wonder Inn, you practice a Yang Vinyasa Flow yoga class before being treated to a cheeky G&T or green juice. The class aims to ‘rejuvenate the body and still the mind.’ Gin yoga is to return late January 2017.
Yin B4 Gin Yoga, The Wonder Inn, 29 Shudehill, Manchester, M4 2AF - £10
POLE DANCING
No need to source the nipple tassels, pole dancing has long left the confines of the strip and gentlemen clubs, and is now seen as a fun and legitimate form of exercise. And, of course, it still can be extremely sexy. Using a great deal of upper body and core strength, pole dancing requires both agility and flexibility – and, if you do it to a sexy tune, you’ll need rhythm too. Both liberating and physically challenging, pole dancing is a great way to tone up. Find classes throughout Manchester including Bodybarre or Pole Tastic at Airborne Studios, both based in the Northern Quarter, or at Polefire near Salford Central station.
Various locations
TRAMPOLINING
You’re boundless, airborne and feeling like a featherweight - trampolining is certainly a freeing exercise, pure unbridled fun. And, in recent years, it appears we’ve become particularly hooked on bouncing around, because Manchester now boasts three purpose-built trampolining parks, where you can pretend you’re Simone Biles leaping for Olympic Gold. For more structured jumping, Trafford Park’s Jump Nation offers a wide range of fitness classes: from high-intensity interval training to Jump Camp, a boot camp style trampolining class. Trampolines can help burn much more calories than jogging, with up to 1000 calories burned in an hour’s session.
Jump Nation, Trafford Park, Textilose Road, Stretford, M17 1WA - £8.95 adult classes
The first Google search I did for 'alternative fitness classes' gave me 'alternative fitness classes IN LONDON'. Clearly Google has no sense of the north-south divide here in the UK. Hence I took the liberty of limiting the search to such classes in the Greater Manchester area. This is not to say that similar things aren't available in other areas, but I felt that a more local focus would be beneficial (for me, at least).
After the whole regional thing, the next thing that sprang to my attention was how very fad-dy most of these are. Can't imagine many people will be playing Quidditch in 10 years' time. Not to mention 'twerking'! That said, it is novelty that we are looking for in this. The novelty will bolster enthusiasm and get people off their sofas when otherwise they'd be worshipping at the altar of Netflix. Even if you have to change your chosen exercise activity as one set of fads dies out and another grows to prominence. That might well prove a benefit for overall fitness in the long-run.
Still think I'll stick with Bagua, though. ;)
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