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5 Ways to Energize Yourself Before a Workout

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Working out in the morning might be a monumental task if you aren’t an early riser. But a previous article on Namafit explains that morning workouts can put you in a good mood and improve your focus for the day. If you’re finding it hard to motivate and energize yourself for a workout, here are some tips to get you started — no matter what time it is.

Be sure to hydrate properly

You don’t have to wait until you feel thirsty before drinking water, as thirst is a sign that you’re already about 2% dehydrated. Before working out, you should already prepare your body by staying hydrated throughout the day. According to Self, not having enough fluids in your body means your heart needs to work much harder to pump blood — which means it will make your workouts feel more intense than they should. Plus, staying hydrated also reduces the possibility of guzzling too much water during the workout, which can upset your stomach.

Eat healthy carbs

Carbohydrates are an essential energy source, acting as the body’s main fuel during exercise. However, Healthline shows that not all carbohydrates are ideal pre-workout food. Simple carbohydrates, such as white bread and sweets, are only short-term sources of energy. Consuming these will make you feel tired even before your workout is over. Opt for complex carbohydrates instead, since the body digests it more slowly than simple carbs — giving you a more consistent source of energy for a longer period of time. Examples of these are whole grains, corn, rice, fruits, and vegetables.

Practice breathing exercises

Don’t immediately jump into your workout routine. Take time to do deep breathing before you start exercising, since it increases the oxygen in your blood, which also helps prepare your body for all the movement. Moreover, it releases tension and endorphins, which are natural painkillers. Consider adding deep breathing to your warm-up and reap its positive benefits to your immune system, mental health, and more.

Have some caffeine

Caffeine is perhaps one of the most popular pre-workout drinks. After all, it helps improve circulation, decrease muscle pain, and improve workout recovery. But there are many ways to drink caffeine aside from coffee. As explained on Pretty Me’s feature on Lean n Green coffee, many beverages make use of green coffee beans. These not only give you the energizing benefits of caffeine, but it comes with the added bonus of converting more fat and glucose to energy. Some are even combined with more powerful ingredients like L-carnitine, which helps further enhance energy production. If you’re not much of a coffee drinker, BBC Good Food’s article on tea explains that black tea and green tea have the highest caffeine content for your pre-workout buzz.

Ensure you’ve had enough sleep

The more rested you are, the better your mind and body will function. Sleep improves your concentration, mood, and focus, which makes you more efficient and prepared for your exercise. Having enough sleep also motivates you to stick to your plan to exercise. Exercising while you lack sleep, on the other hand, will make you feel fatigued faster — making it harder for you to complete your workout.

A good workout isn’t simply a matter of finishing your routine. A good workout is also determined by what you do to prepare for it.

    The Intimidation of Yoga

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    It’s hard getting into any new hobby. Often you don’t know where to start or you don’t know what to wear the first time (shoes might be no but socks? do you bring socks? do I need to bring water or will I look stupid if I do?). When you do summon the courage to go, the first time is always rough. Keeping up with the speed while trying to understand what you are supposed to do, it’s really hard. Especially if you are upside down. And especially when doing something as foreign as yoga.

    Let’s be honest, the poses do not come  naturally. No one just casually finds themselves in a yoga pose prior to doing yoga. It’s not like you wake up one day and find yourself in a warrior pose. Which adds to the discomfort. Does it hurt because I am doing it right – or does it hurt because I am doing it wrong? All these thoughts do not encourage the zen feeling yoga has claimed to invoke. You look to others to see if they are doing the same thing and feel like it looks so much better when they do it compared to your awkward stance.

    Negative thoughts like that are not encouraging. They have caused a lot of people to give up on yoga. As a teacher I often hear “Yoga is too hard for me” or “I just don’t have the body to do Yoga”. It breaks my heart because the essence of yoga is that it is all inclusive and for everyone. It is very simple and easy and hence why it helps you feel connected and zen. The issue is that many teachers or practicing Yogis take it to the next level. I’ve been teaching for over three years, I walk into classes feeling intimidated! If I walk in and people are already in head stand I wonder if I am in the wrong place – an intense course in reverse blood flow or the morning stretch class I signed up for before going to brunch. I check instagram and so many teachers are inventing poses, doing handstands on one hand I wonder if I chose the wrong profession as I doubt I will ever be as good as them.

    girl doing yoga

    In true human nature we compare ourselves with one another and compete, instead of adhering to the essence of yoga – namely inner peace. Just because other people are not adhering to the core of yoga, doesn’t mean we shouldn’t. If you aim to do yoga because it helps bring balance into your day and makes you feel better, then you are doing it right. Don’t do it wrong and compete with others. Try to do the poses so they feel like tension in your body is being released. You will feel the difference from that to pain. Focus on doing it right by leaving the class feeling better about yourself, not worse. Yoga is simple, don’t let anyone tell you otherwise.

    Check out my page if you have any questions lifecoachnika.com

    The Fall Equinox & Yoga

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    The Fall Equinox brings the transition from Summer to Fall. Transitions bring to mind the word change – this is a time for the closure of a cycle. During this transition, you can take the time to identify what you learned since the summer solstice and what are lessons you’d like to keep as you come into fall. An Equinox is when the daylight is the same as the darkness. Afterwards, we begin our descent into darkness. We use these seasons as an opportunity to turn inward and reflect on how we feel when the sun isn’t always shining.

    The first day of Fall also coincides with the beginning of Libra season – symbolized by the scales. How can you invite balance back into your body and mind? We all exist with the duality of the Universe: masculine and feminine energies, light and darkness, yin and yang, peace and chaos. Identify where you feel your life could use more balance and work on bringing this balance into your life with the support of the seasons and stars.

    How can we align ourselves with the Fall Equinox?

    Many of us are probably not looking forward to shorter, darker days and longer, colder nights. However, this is Nature’s invitation to slow down. Shorter days mean less time for doing everything and more time for being still; and in the darkness, you might find it easier to find your light within. The Autumnal Equinox is the perfect time to reflect on what hasn’t served us and to practice letting go. To set new intentions for the season ahead, and to spend some time grounding, connecting with nature, and finding balance. Reflect on the following questions:

    • What areas of your life need more balance? How can you cultivate this balance? What do you need to change about your current lifestyle?
    • What have you harvested this year? What are you grateful for? Who helped you achieve a bountiful harvest? How can you thank them?
    • What cycles are you ready to free yourself from? What can you do differently to create more joyful cycles?
    • What lessons have you learned this past year? How can these lessons further your journey in healing and in finding strength?

    Meditations, Intentions, and your Yoga Practice

    • Start a meditation practice if you don’t already have one. Start with 10 minutes every morning to just check in with yourself; your body, your breath, the fluctuations of your mind.
    • Take walks through nature by yourself or with a loved one. Reflect on how the changes outside affect your mood & body.
    • Cook yourself a meal. Be intentional with ingredients, with the way you prepare your food. Inviting love into your cooking will invite love into your body as you digest.
    • Really tune into your body as you practice. Start seated, feel your sit bones rooted down into the Earth. Take your practice a bit slower so that you can really give yourself time to feel how each subtle movement and muscle activation can change how your body feels. Try some balancing postures, notice how when you make subtle adjustments if that makes you fall or feel stronger – how can you apply this to your life? When you make subtle changes, you can cause yourself to fall or to feel stronger and more balanced. Take it inward. Do what feels best for your body and makes you feel strong. And remember when you fall, you can always get back up and try again.

    All the luck as we begin this journey as a collective! You got this, Yogis! I hope you find intentions that help you release, let go, and find a balanced sense of grounding during these months. Leave comments for rituals you’ve found help you prepare for these colder and darker months!

    Much love!

    Cayla

    Mat as Mirror

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    Person Rolling Green Gym Mat

    My yoga mat changed my life. 

    For a lifelong athlete– once a tennis player, once a power-lifter and (always) a competitor– that statement carries a lot of weight. 

    I spent the majority of my childhood and early adulthood in grueling, miserable workouts, in every variety and shape you can imagine. Swimming, sprinting, strength-training… you name it, I did it. In my formative years, these efforts were primarily aimed at increasing my performance in my tennis game, or later, in power-lifting and competition-based workouts. But as life moved on and these “end-goals” dropped off, I found I carried the same drive and mentality when approaching general fitness and health. If I didn’t feel to the point of collapse after a workout, or any type of physical activity, it was a waste of time. If I didn’t push myself so hard I felt my lungs would burst, I would be better off not doing anything. If I didn’t work out at least six times a week, I had failed that week in my health goals.

    Of course, this level of physical exertion is unsustainable. Of course, I didn’t know that. And one fateful day, I injured myself in a workout and everything changed. At first, I didn’t think anything serious was wrong. I’d had injuries before and knew how to deal with them. So, I took it easy for a week, did some minor workouts for another week, then was back in full swing the week after–despite lingering pain. 

    But that pain never went away. I wasn’t in a position in my job or my life to admit to or deal with a serious injury, so I did what I always did: worked hard, and put the pain away. I did that for a long, long time. I learned, however unconsciously, to compensate around my injury, to avoid things that made it worse– until the pain so bad, so loud and terrible, that I couldn’t ignore it anymore. I finally went to see a doctor, and the therapies began. Every possible therapy and medication for chronic pain, I’ve tried. Every non-surgical procedure, I’ve had; every kind of pain-specialized doctor, I’ve been to. And none of it helped. In fact, these things only revealed the extent and depth of my injury, and other serious health issues that had also gone unnoticed before in my body. 

    And then I stepped onto a yoga mat. 

    I loved the physical practice at once, finding the asanas strengthening areas in my body I had never before considered. I learned to find flexibility and strength to support my injury, and relief from compensating around it for so long.

    But practicing, at first, was still an extension of my old mindset. Each pose had to be done perfectly, and as challenging as possible–if I wasn’t tired and drenched in sweat by the end, my time had been wasted. I would snicker during chants of “Om,” tune out the instructors telling me to breathe, to find balance in my efforts; to seek internal and external harmony. What did they know, anyway?

    Something kept drawing me back to the studio, more than just the physical asana and the respite from pain it provided. I began to soften in my listening around what my teachers had to say, beyond just calling poses and alignment cues. One particular phrase stuck with me: “Your mat is a mirror into your life.”

    Was it? 

    Was my jaw-clenching practice a mirror of how I approached my life? Were my endless efforts, my fixation with failures and shortcomings on my mat a reflection of my who I was as a person? 

    I wrestled with these questions as I kept chipping away at the asanas, delving deeper into self-inquiry and the practice of mindfulness. I noticed some days that my practice was more difficult, drawn-out and painful; my mind unfocused and wondering when the class would be over. Coincidentally, these were also hectic days of high stress, either at work or in my personal life. With introspection and the ever-present mantra “mat as mirror” in my mind, I began to connect a pattern with how I handled stress– or rather, let stress handle me. I worked, (and am still working!), on finding peace and solace amidst difficult situations, picturing myself as a force against them and not them against me. Similarly, I try to picture myself as a force in my yoga practice when it becomes challenging, not the challenge controlling me. 

    Other personality traits, both negative and positive, became apparent as I tested this mantra “mat as mirror.” I already knew that I loved to work hard, but I found that I didn’t know where to let ease balance my efforts. My mat showed me that I didn’t know how to give myself a break, to show grace and love towards myself, and not push away pain or fatigue. It was (and still is!) an active reminder to myself as I practice, to let ease into my life and body when I need it, to cultivate “sthira sukha” as a lifestyle and philosophy.

    Another notable example of “mat as mirror” was my self-talk throughout my practice, specifically as I held balance poses. I remember thinking, “you will fall, you will fall,” every time I came close to losing my balance; and, consequently, I would fall. I identified my self-talk in other life-situations was comparably negative or defeatist, whether about my ability in a task at work or in my relationships. I consciously began to change my inner dialogue around balance poses; instead thinking “you are strong and stable.” This shift in my daily practice on my mat is slowly transferring into my everyday life, and I have found myself more at ease and confident as a result. 

    The wonderful thing about this practice is that it gives us the chance to do all of this inquiry, self-examination and introspection–and to start anew each day. “Mat as mirror” has become integral to who I am as a person, as a practitioner, and now as a teacher– a daily reminder for myself and my students. We are complete beings–the same person, the same body in every situation; we cannot remove parts or dilute ourselves based on external factors.

    Our mats, and our practice, hold power and potential beyond the mere physical postures. Are we pushing ourselves too hard, past simple discomfort into pain? Do we do that in other areas of our lives? Or are we not pushing ourselves hard enough, giving up when challenges arise? Is that likewise how we handle difficulties outside the studio?

    My yoga mat has been a gateway to freedom, empowerment, and self-discovery. It is a mirror I hold to myself daily, not solely for deep, personal inquiry, but sometimes just for a mood check or a body scan–how I’m feeling or moving. My mat reveals truths about all parts of my life that are sometimes too shrouded or elusive; it reminds me to stay present and connected in my body. It has (and still is) working on me just as I work upon it, showing me who I am and reminding me that I am not fixed or immutable. 

    My mat is my mirror. 

    My mat changed my life. 

    The Realities of Practicing Yoga – Yogis Are Still Everyday People

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    From social media, to magazines, TV ads, and more, it seems that those who practice yoga are portrayed as people who are permanently at ease, always consumed in love, peace and happiness, and practically floating on air. In reality, this is just unrealistic.

    I can speak to this misconception first hand. Recently, I had an anxiety attack, and me being a yoga instructor, people were surprised and maybe even a little confused to learn that anxiety is something that I still have to manage. To that I say, just because one practices yoga, does not mean that person will be in a complete state of bliss for the rest of their life. Sure, yoga can change how you think and can create a shift in your life, and yes, the practice has been proven to be beneficial for ones physical and mental health, but yoga is not a magical wand that you can wave and will miraculously erase all of your problems.

    I think because of the way yoga is portrayed in the media people sometimes forget yoga instructors and practitioners are still just regular people, who, more often than not, were drawn to the practice because of certain issues or circumstances that they were and may still be trying to work through.

    Yoga has brought me a long way. I found the practice when I was at a low point and when anxiety consumed me. Once I started seeking help and I accepted yoga into my life, I felt more in control of my anxiety and I learned how to manage it. That being said, I’m still human and I will still come up against certain obstacles that will trigger the anxiety, because that is simply the way of the world. Life has its ups and downs, and no one is completely immune from its low points. I liken it to having a common cold, which can be brought on or triggered by numerous factors like germs or the weather. You will have to take some medicine and get some rest in order to recover, but there’s always a chance that you’ll catch a cold again, even if you are taking proper care of yourself. The same goes with my anxiety. I can do all the yoga and meditation I want, but there will be days that I’m feeling low and will need a time out, just as others who are not of the practice. After all we are all human and we should keep that in mind and treat each other accordingly.

    A Little Yoga Goes a Long Way

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    Woman practicing yoga in tree pose during sunrise
    How did it get so late so soon? Dr. Seuss

    We have all felt the crunch of time snapping at our heels; demanding deadlines, frantic last minutes, looming workloads. In today’s modern world, time has become a precious jewel coveted and protected, how many times have you said, if I only had more time? It is understandable why you may find a thousand excuses to skip your yoga practice. But the truth is when you are the busiest you need yoga the most. Carving out a practice amid the mayhem will keep you balanced and connected to your mat. When life is pulling you in a thousand directions, stay steady with your practice by modifying; a short practice is better than none.

    If you can’t take a full class or do your regular hour home practice, rather than skip it all together modify. Decide what it is you need. Maybe you were able to sneak in a walk at lunch, when you go home, find a quiet space (that may mean pushing a bed over to make room) and lay your matt down. Perhaps you do a few sun salutations, a few standing poses, and then settle into legs up the wall. Fifteen or twenty minutes of yoga and pranayama can have profound benefits to your nervous system, restoring your ability to walk through the busy days calm and centered.

    Get up while the rest of the family or roommates rise before the bedlam begins. Set your alarm and take twenty or thirty or ten minutes even to do a practice. Start in Tadasana (mountain pose), move through forward folds and back to mountain a few times to warm up your spine. If you like to flow with your asanas, create a short Vinyasa then allow enough time to do a few seated poses and final rest.  Or hold a few poses breathing slowly, and again, always leaving enough time for corpse pose. Remembering to focus on your breath and or intentions. This is a wonderful way to set the tone for your day.

    Maybe mornings are not your thing, you feel too rushed, too stiff, too sleepy. Try taking a few minutes in the evening to practice, to dissolve tension, to let go of the day. If you have children, make it a family affair. Establish twenty or thirty minutes before dinner, as yoga time, put on soothing music, breathe, and reconnect to your practice. When you build yoga into your life, it is like eating healthy. You may not always have time for an elaborate sit-down meal, but you can afford time to nourish yourself with something delightful like an apple, an avocado, a bowl full of brown rice and veggies. An evening practice is a soothing farewell to the day. It doesn’t have to be a long to reap the benefits yoga imparts; improved digestion, serener nervous system, soothing sleep.

    If you have a space at work or a studio nearby that you can walk to at lunch, maybe this is the time you take for your practice. Or close your office door, turn off the lights, and throw your mat down for a few moments of yoga. You will be astounded how this clears your mind and makes you more efficient for whatever work is waiting for you. It has been scientifically studied that students and workers who do yoga on a regular basis are able to navigate through the workload more efficiently, it stimulates creativity by waking up your chakras (energy centers) and allowing your body to tune inward. Pushing through deadlines without giving your brain a break is like trying to drive a car with no gas.

    Imagine not talking to your partner, lover, spouse for days on end.  Soon tension builds, you begin to feel disconnected from the relationship, perhaps even resentful. It is the same for a yoga practice. Touching base, checking in communicating with your inner self does not have to is important to keep connected. It doesn’t have to consume you. Give yourself permission to honor your practice, Click off the screens, rather than scrolling Facebook or handing your precious time over, set up boundaries for your practice, create a sacred space for it. Be clear, make it a priority, even if others inadvertently try to derail your efforts, simply get back to the mat and know that a little yoga goes a long way.

    Yoga…From Student to Teacher…A Never Ending Journey

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         Sixteen years have slid by since I first stepped on to a yoga mat, finally ready to commit to the practice.  I was living in Monterey, California at the time and dealing with both physical and emotional reasons for seeking mind-body healing. What I didn’t know, at the beginning of this journey, was yoga’s soft-spoken ability to seep into areas of my life that were fragmented by fear. Yoga gathered a circle of my splintered selves and invited them to meet one another; to join hands and unify. We all have sides of ourselves we reserve for private viewing only; the lonely, the frightened, the angry, the jealous, the immature, the happy, the giddy, the sad. Getting on my mat consistently gave me hope that I could dare to live to dream; that all circumstances are subject to change.

         Yoga surprised me at every turn and still does.  What began as a physical practice gradually morphed into a way of living in the world.  I smile remembering my utter commitment to the postures; wanting to perfect them, studying the correct Sanskrit name for each.  When one of my first teachers exclaimed that she could teach an entire class on breath work; I thought she was either exaggerating or a lunatic. Soon enough though, the breath revealed its illustrious power and I began to realize pranayama differentiates yoga from exercise.  The slow steady awareness of my breath began to carry me inward and the layers of societal conditioning and hurtful experiences started to melt away. Often, an issue I imagined I’d already dealt with would arise during a practice as if a pose had unlocked a trapped door. Those stuffed feelings bubbled to the surface where I could then exhale them away. Their power over me dissolved…

    yoga practicing woman doing a handstand in an orchard

    …This happens over and over in yoga, emotions or thoughts flare up but the breath anchors the mind to the practice, where I can see more clearly.  When a pond becomes smooth after the ripple of a stone or the wind; vivid reflections appear. Yoga began to quiet my mind to stop the current of thoughts that vied for my attention. In the eye of the storm lies a serene place of stillness a haven from the hectic whirl of life. Yoga was and is my haven. When we moved to Bend Oregon, and it took longer than usual to find a place to live, I practiced yoga anywhere I could; in a cluster of trees, the ocean, a motel room, a musty gym with a leaky ceiling. It occurred to me that yoga was within and like my breath could travel anywhere I went. My practice became as essential to my well-being as taking my insulin every day (I’ve been a type I diabetic since the age of five). It kept me grounded and gave me choice. and hope in my own inner strength.

    Although I still love a strong asana practice, I have learned to listen (not all the time mind you) to my body’s needs.  Sometimes settling into legs up the wall with a heart opener constitutes a practice.  Other times, I may do a two-hour session of power vinyasa.  I carry my mat around like a child’s cherished blanket.  While traipsing through Europe my mat graced the floor of airports and the dirt of vineyards; yoga grounded me to that true self that could lend an ear to the mind, body, and soul listening for direction.

    When I began to teach yoga, I realized that I was merely a conduit.  It was through teaching and assisting others to be self-accepting that I learned to take my own advice. Who cares if you hold the wall while doing a balancing pose—it’s the intent, the breath that is the essence of yoga.  Unlike gymnastics, yoga is not a competitive sport and the more I taught the more I began to understand the true light of yoga; the gift of seeing a piece of ourselves in everyone. Yoga taught me to ditch judgments and condemnation and to give way to the commonality in all beings. That even the great sages and saints (and the modern yogic gurus) deal with temptation. Yoga has not saved me from meeting angry people or shielded me from crankiness on days that are packed with annoying things like traffic or the common cold —it has though helped me return to the breath and the practice to renew my sense of self.

    The self that is unplugged from daily demands and worries; the self that is free to dance like a child in the rain filled with wonder and gratitude for the simplicities of life despite challenges. The yogic journey is a never-ending road with curious turns that reveal new insights, like the splendid colors of the ever-evolving sunrise.