Kelly Masteller

Beauty Motivation Fitness

by: Kelly Masteller

How to create a k i l l e r morning routine

 

My bed and I are in a VERY committed relationship.

So much so, that I would typically stay in it as long as possible, hitting snooze, snuggling Danger Boy (D’awwww puppy snuggles!) and then reluctantly turning the alarm off and scrolling IG. I’d skip my AM workout, (I’ll double up tomorrow, obviously!) have to rush my breakfast, chug my coffee and get ready to START the day feeling frazzled and frustrated. And this continued for like – I don’t know, 30 years? Oops.

During my daily morning IG scrolls I kept seeing some of my friends post about their miracle morning. They were straight crushing their day before most of ours even began. Funny enough, they were also the friends that were having massive success in their businesses. Was there a correlation?

What kind of sorcery WAS this? Do you realize how EARLY I’d have to get up in early to accomplish everything I need to do BEFORE 8 AM? Does Starbucks deliver in bed? Can I teach Danger to make my oatmeal? Heres the thing, if you see something often enough you tend to get curious. I kept seeing the same friends day in and day out crush their mornings, never wavering.

So I did the logical thing.

I went to Amazon. Correction. I text my mom who has Amazon Prime and asked if she’d order me “The Miracle Morning” book.

“Sure honey.” Mom rocks.

Receive said book.

Read said book.

Mind blown.

Still not keen on this getting up at 5AM nonsense.

Decide to try it out anyways because … I guess the sooner I get up the sooner I get my coffee. Which if you know me, THAT IS THE SOLE REASON I EXIST.

The first morning I woke up at 5 I actually laid in bed contemplating if I really wanted to better myself THAT much. (Oops.) Don’t worry, I got up, Danger looked perplexed and stayed in bed. (He’s not dumb. He now has the entire king sized bed to himself.)

And by 8 AM .. I felt SO ACCOMPLISHED. I was sipping on my coffee content  ready to start my work day feeling .. free. I’ve stuck with this routine (I’ve tweaked it a bit the past few months to match my goals) and I’ve never felt better.

Is it easy? Not always. There are some days when it’s hard to get up, especially if I’ve had a long day prior, or you know – sometimes you’re just tired. I tell you what tho, I ALWAYS feel better afterwards. The byproduct is you s l a y  your morning, you honor yourself, you sleep better (I mean HELLO, we’re getting up at the crack of dawn!) you have more energy, more purpose, more l i f e.

I encourage you to read the book “The Miracle Morning” by Hal Elrod and then take my tips with a grain of salt and work it to fit YOUR priorities. You can also get plugged into my private #fitgirlgang community for accountability and support below! Please free to follow me on social media for my miracle morning accountability!  If I’m waking up at 5 AM, you best believe I’m SnapChatting that shit. If I don’t, did it really happen?

Here’s MY version of the Miracle Morning – try it, tweak it, let me know how you feel! 

4:50 AM – Alarm goes off. Scroll IG stories to see other people kicking ass already, I have serious FOMO (Fear of Missing Out) and hop out of bed. (Hopping is mandatory.) Get changed into my workout clothes that I laid out the night before. (I’m happy to get up and kickass, I’m not always coherent enough to dress myself properly. Hence, said workout clothes laid out.)

5:00 AM – Go into my workout space, set the timer on my phone for 10 minutes, open up Spotify and play the playlist “Deep Focus” (Feel free to use my playlists! I have a ton! Info will be at the bottom.) and focus on meditating, clearing my mind (Not too terribly hard since I’m still semi asleep) and deep breathing. Danger will inevitably come over and lay on my lap, he needs meditation too obviously.

5:15 AM – Mediation done. Lets get to work. CRANK my workout playlist on Spotify. Ah, we go from the soothing sounds of Tibetan drums and waterfalls to Breaking Benjamin and Beyonce. Lace up my sneakers, pull up Beachbody on Demand and crank out my workout. (Danger has given up on getting any peanut butter and has gone back to lay in the hallway, and he’s snoring. Loudly. So unhelpful.)

6:00 AM – Unload the dishwasher, make my homemade lemon ginger water (recipe coming soon!) and hop in the shower. Angry workout music has been replaced with Elevation Church worship music. (I’m so well rounded I swear.)

6:30 AM – Dangers turn! We go to the park to play! If you don’t have a dog (Uhm, you should have one. Go get one before you do anything else.) go outside for a brisk walk and get some fresh air. It’ll help refresh you and we spend so much time inside on our phones, it’s not gonna kill you to get outside.

7:15 AM – Pull up an Elevation Church sermon or a podcast to listen while I feed Danger and make myself breakfast. While I’m eating I’ll write out my to do list for the day. From that I’ll pick the top five things that HAVE to be done, write out a few things I’m grateful for and do some visualization for the day. Don’t knock it, it works. The more you visualize the things you want, the more they seem to come to life.

8:00 AM – Uh, there only word that appropriately articulate how you’ll be feeling here – SLAY! 

Time to work and my mind is sharp, my body is energized, and I don’t have to stress over when my workout will happen, what I have to do or when I’ll get it done. It’s done. 

Try it, I promise you’ll feel SO much more in control of your day – which in turn, helps you RUN the day instead of the day running you.

Sending caffeine and puppy snuggles your way – XO.

 

 

:: Lets link up //

:: read//https://www.amazon.com/Miracle-Morning-Not-So-Obvious-Guaranteed-Transform/dp/0979019710/ref=sr_1_1?ie=UTF8&qid=1508453276&sr=8-1&keywords=the+miracle+morning

:: listen// https://open.spotify.com/user/kellymasteller

:: workout// https://mysite.coach.teambeachbody.com/?coachId=194007&locale=en_US

:: community // https://www.facebook.com/groups/FITGIRLGANGFREE/

by: Kelly Masteller

How do I run a half marathon AND incorporate Beachbody?

How are you running and still using Beachbody?

I’ve been getting this question A LOT lately, so I thought I’d share what’s working for me personally. Take it with a grain of salt and tweak to your body’s needs and goals.

I have been following a 20 week ramp up training regimen; the thought of doing a half was a mental battle so this allowed me to get in shape physically AND mentally. I mean – who actually sits down and goes “HEY! You know what would be a BLAST? To run for two hours straight without stopping?” IT’S JUST NOT NORMAL. So if you’re like ME, and that thought terrified you, I highly suggest a longer training window so you can gain confidence AND avoid injury.

The plan I personally followed is listed at the bottom of the blog gang!

(Side note, want to know how I got talked into this craziness? Of course you do.)

“We’ll get brunch and mimosas after!” – from my best friend Trisha.

WE COULD HAVE DONE THAT WITHOUT PAYING TO RUN 13.1 MILES. And yet, here I am like, SURE WHY NOT? WHERE’S THE LINK TO SIGN UP?

There better be a helluva lot of champagne post run. And maybe someone to carry me to my car. Is that an option when I pick up my bib?

ANYWAYS. I personally LOVE to lift, so giving up my heavy lift days wasn’t going to be an option. I’ve been working out consistently for quite some time so my body was already used to intense workouts and double days; whereas yours might not be. Listen to your body and make modifications to ensure your getting enough rest in between workouts and avoiding burnout.

On the shorter run days the first four weeks (2-4 miles) I still did a Body Beast or Hammer & Chisel lift FIRST, then followed with my run. You should aim to do your strength training first to ensure you have proper form and avoid injury. On the days off from my runs I’d lift and do a HIIT workout after (I utilized Turbo Fire HIIT 15) – this helped my endurance and stamina I found in my runs. I’d typically take one day off to rest or stretch.

As I got farther along into my training and my mileage increased I began to lift only 3 days a week and typically only on my off days.  I upped my weights and made sure to stretch WELL after I lifted to keep my muscles loose and limber. I’ve kept my LONG runs for the weekends (10-12 miles) because I’ve found I’m just whooped afterwards and NEED to be able to relax after. I’m legit tired after, this past weekend I took a two hour nap after I ran. Oops.

Injury Prevention Tips –

Everything hurts and I’m dying. Yes. Yes, you are. It’s fine. It’s totally fine. Insert motivational Instagram quote here “Pain is weakness leaving the body” – Nope, it’s still here, the pain is still here. And you sickos want me to run six miles tomorrow.

I GOT YOU.

PIYO, Yoga and stretching are a MUST. I’ve been aiming to stretch well before and after each run, and adding in PIYO or Yoga twice a week. My hamstrings were KILLING me the one night and I tried PIYO and it was like life was breathed back into my legs. I’m like oh heyyyy, I can move again! Back to running we go!

Foam rolling will become your BFF too, I found mine on Amazon (aka, THE HAPPIEST PLACE ON EARTH) and use it daily. It’s like a mini massage for your muscles and helps to loosen up knots and tightness you’ll most likely experience. The one I use is listed below if you don’t want to waste time searching and adding useless things in your cart like I do. (Why do they give you that option at the bottom of the page “Hey you might also enjoy this ..” WHY YES I WOULD. ADD TO CART. And suddenly I own three pages worth of things I never knew I always needed.)

I’m in the home stretch of my training, eleven days until race day (Excuse me while I go die) and I’m focusing on listening to my body and taking it easy. Here’s to 13.1 miles, brunch and mimosas.

 

https://www.amazon.com/Yes4All-EPP-Exercise-Foam-Roller/dp/B01LYO2GF7/ref=sr_1_9?s=exercise-and-fitness&ie=UTF8&qid=1506543502&sr=1-9&keywords=foam+roller

https://www.halfmarathons.net/20-week-half-marathon-training-schedule/