How to Crush That 6 a.m. Workout (Even If You’re Not a Morning Person)
Confession: I don’t love the gym. I’m not even a particularly great morning person. Despite that, last year I went from never working out to getting my butt to the gym at least four times a week. How? By embracing the 6 a.m. workout, and adopting various hacks to make it work for me.
Exercising early in the morning may sound daunting, but the benefits have been scientifically proven time and time again. According to various studies, AM workouts actually burn more fat, lower blood pressure, help you build more muscle, and leave you feeling energetic all day long.
That said, being realistic about your schedule and abilities is the first step to success. No, you don’t have to join Mark Wahlberg’s 4 a.m. Workout Club, but making the effort to get healthy beforeyou start your workday can have an amazing impact on your body and mind. If you’re ready to give it a go, these five tips should help get you there.
Prep at night
It sounds simple, but preparing everything you’ll need the night before can really increase your success rate. Lay out your workout clothes (or throw them in your gym bag), fill up your water bottle (don’t forget to pop it in the fridge), and pack everything you’ll need for the day, like a change of clothes or your office gear, before going to bed. Think of it this way: The more you can get done in advance, the longer you’ll be able to sleep in. Plus, rolling out of bed early is challenging enough — you don’t need to be adding extra steps to your morning to-do list.
Pay attention to music
Believe it or not, the right playlist can make all the difference. As Dr. Costas Karageorghis explains in his book, Applying Music in Exercise and Sport, a well-chosen soundtrack can help get you in the zone, and stay there. That’s because music has very real psychological and physiological effects on us humans. Simply put: Tracks with the correct tempo can help enhance motivation, enjoyment, and overall performance as you exercise.
Dr. Daniel Levitin, a neuroscientist and author ofThis Is Your Brain On Music, broke down the fitness-music connection for Huffington Post, revealing there are two possible benefits. "Either music acts as a distractor (and distractors are known to modulate pain levels)... or music acts as a mood enhancer (because the release of endogenous mu-opioids and other mood-enhancing chemicals raises the pain threshold)." Either way, it’s a win-win.
Whatever your preferred genre may be, try to pick faster-paced beats and, if possible, match your tunes to the intensity of your routine, starting with something slower and building up the pace.
Put down your phone
This may be one of the hardest habits to break, but do not use your phone while working out. Smart devices have already become such a major part of our lives (according to The Telegraph, adults in the UK now spend more than a day each week on their phones), so why add to your screen time while working towards your fitness goals?
Quickly checking your Instagram feed between reps can soon turn into social media hijacking your entire workout. Instead, drop your device(s) in your bag before you start. If your phone is your music player and you need to keep it on you, store it in your pocket or a workout belt and don’t. touch. it. The easiest way to avoid temptation? Pick up an iPod — yes, they still exist — and place your phone out of sight, and out of mind.
Get your routine in order
Eliminate the guesswork and maximize your efficiency by preparing your routine ahead of time. Bonus: You’ll be done faster and feel more accomplished.
Just like preparing your clothes the night before, getting your routine lined up in your mind will help you slay. Need to double check how to do an exercise properly? Hit YouTube the day before and avoid frustration in the moment. Unsure what that new trending move is all about? Do your research and try it out before it’s go time. That way you can feel confident, get in, get it done, and get to your day like a boss.
Remember to kick things off with a few stretches to get your mobility going and wake up your body, then follow that up with a routine that suits your fitness level, goals, and time frame. HIIT is always a great option, as it will keep you mindful and moving. Which is great when it’s dark out and doing repetitive training is likely to put you right back to sleep.
Embrace the power of four
Like with any major task, breaking it down into smaller, more manageable portions can set you on the path to success. Embrace the power of four (minutes) and trick your brain by feeling accomplished repeatedly — every four minutes, to be exact.
Say you want to devote 12 minutes to a particular exercise. That can be turned into three mini pushes of four minutes each, which is, rather conveniently, about the length of one song.
Checking the timer on a machine or looking at your watch can really psych you out and leave you obsessing over each second, making the exercise feel neverending. Breaking it down into smaller segments means you’d be counting down from three instead of 12, which can replenish your motivation to keep going and #crushit.
Finally, try not to stress about your results or any number on a scale. The fact that you kicked off your day on a high note, focusing on your body and mind, is the only result you need.
Military Dad Defends His 4 Little Daughters When Strangers Make This Rude Remark
Military Dad of 4 Daughters Defends His Girls When Strangers Make This Rude Remark
Austin von Letkemann is the military officer strangers feel "sorry" for — and the reason is infuriating.
Whenever the devoted father leaves the house with his four children, strangers can't help but notice the officer in uniform is holding hands with 4 adorable little girls. They will tell the traditionally "masculine" and "all American" dad they feel sorry for him, because he has no sons. This dad makes one thing very clear: They are his daughters, they aren't a burden.
In a passionate video, von Letkemann took to Instagram to share with his followers that the only thing that's "difficult" about being a girl dad — is clapping back to these sexist remarks over and over again.
They Mock His Daughters To Their Face
When strangers approach Austin von Letkemann and his four daughters, they don't always realize that their comments are being overheard. They seem oblivious to the fact that his girls understand every word. Von Letkemann describes how people will approach him and, without thinking, make remarks like "I'm sorry" or even joke about his lack of sons. What they don't realize is that these comments, intended to be light-hearted or humorous, can be deeply hurtful to his daughters. These strangers are not just disrespecting von Letkemann's choices as a father; they're also sending a message to his daughters that their presence is something to be pitied. It’s a message that von Letkemann won't stand for, and he's speaking out to defend his girls from these insensitive remarksSaying "Get Your Shotgun" Isn't Funny — It's Sexist
Another common comment that Austin von Letkemann encounters is the old "better get your shotgun ready" trope, often delivered with a smirk or a wink. This line is typically intended to suggest that a father with daughters should be on high alert to protect them from potential "suitors," implying that they are objects to be guarded rather than individuals with agency.
Von Letkemann finds this line of thinking outdated and sexist. In his viral Instagram video, he points out that these jokes are not just stale — they're damaging.
By suggesting that his daughters require armed protection, the joke reinforces the idea that women are inherently vulnerable and need to be shielded from men. Von Letkemann argues that instead of promoting this narrative, society should focus on teaching respect and consent, challenging these sexist tropes at their source.
Watch Austin von Letkemann's Video:
"If I Had A Fifth Child, I'd HOPE It Was A Girl" — One Dad's Message For Other Parents
Despite the constant remarks about his lack of sons, Austin von Letkemann is clear: He wouldn't trade his daughters for anything.
In fact, he told his Instagram followers that if he were to have a fifth child, he would hope for another girl. This declaration isn't just about doubling down on his pride in his family — it's a pointed response to those who see fathering daughters as a misfortune.
Von Letkemann's stance is a powerful one, rejecting the notion that a family is incomplete without sons. He encourages others to question the assumptions behind these comments and to appreciate the joy and fulfillment that his daughters bring. By sharing his story, von Letkemann hopes to create a more inclusive perspective on fatherhood, one that values daughters just as much as sons.