Guest Post: How to use a personal trainer

Last month, in anticipation of many people turning to personal trainers to try to accomplish their New Year’s resolutions, I asked my personal trainer, Amanda, to write a guest post on how best to use a personal trainer. I have been working with Amanda since August 2011, and have already detailed why I love working with her.  I train with Amanda every two weeks, with plenty of check-ins in between our sessions. She also teaches yoga and leads hardcore high intensity interval training classes at Uplift Studios. I think her tips are wonderful, and I hope you can gain something from them if you’re considering working with a personal trainer and want to know how to make the most of your time with them.

As Jen's personal trainer, I was honored when she asked if I would write a guest post for her amazing blog. We discussed several ideas and decided that to focus on how to make the most of working with a personal trainer. Having a personal trainer is an empowering choice. Not only do they offer expertise, motivation and support but they also create an effective and fun workout plan that is key for reaching your goals. Plus, they can help you overcome roadblocks or obstacles in your way. Who doesn't love that? 

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But how can you maximize the time you spend with you trainer and make the most of your investment? If you’re spending valuable time and money on personal training, you deserve to get great results. And so much of that depends on you. So here are my top suggestions for maximizing each workout with your trainer: 

1) Show up. The most important thing you can do is to show up and be ready to work! It is not only a monetary investment but also something you can put your heart into it. Bring your strong work ethic and hardworking attitude to every training session. Trainers LOVE clients who are enthusiastic and excited to work out hard! 

2) Write it down. A great benefit of a personal trainer is having a workout designed specifically for you. To ensure you remember this workout and have the opportunity to try it again (on your own!), write it down or ask your trainer to email you a copy. After our sessions, I email Jen all the exercise we covered as well as the number of reps and amount of weight used.  She then practices on her own and comes back to me with questions, comments and feedback. Overtime, she is able to create her own exercise library of a range of different exercises and knows exactly what to do at the gym on the days we don't meet. 

3) Be on time. Trainers have tight schedules booking sessions in consecutive time slots. Many of us cannot go over the hour if you happen to be running late. Even five minutes can detract from your workout and can throw off your trainer's plan. Be respectful and show up on time. Or, even better, arrive five minutes early and complete a warm-up before the session even starts. [Jen: I could be better at this!]

4) Trust. Your trainer is the expert and has your best interest at heart. It is totally ok to ask questions about your workouts to gain a better understanding of your program but listen to what she says! She is as much invested in you as you are to yourself. Be open to trying new things too even if they feel awkward or uncomfortable. A great trainer will move you out of your comfort zone and push you beyond your self-imposed limitations. 

5) Clean up. Your diet, that is. No amount of exercise can reverse a bad diet. So don't get mad at your trainer if you are downing cheeseburgers and aren't seeing results even if you are working out hard. If you are going to make the investment of hiring a trainer, then be sure to listen to her nutritional advice.  Many will recommend switching to a whole food, plant based diet with lots of veggies and lean sources of protein. 

6) Speak up! Be honest with your trainer in what you need. Is it guidance for workouts when you aren't together or advice on how to get stretch properly? This is your time and it should be focused on what YOU need. Many trainers are intuitive but we don't live inside your body. Tell your trainer how your feel, your level of motivation and problems you are experiencing. They can then adjust your workout accordingly based on your feedback. At the start of every session, I always ask Jen how she feeling and if she has any requests. Based on her feedback, I am able to plan an effective workout for that day that is aligned with how she is feeling and what we need to work on. 

7) No lies! If your trainer asks about your diet and workouts when you aren't together, don't lie! Even if you skipped your workout and ate chips instead, your trainer needs to know. She will have a hard time managing your program if you claim to be doing better than you actually are. Be open and honest because trainers won't judge but ail instead be straightforward with their expectations. Be accountable and responsible for the time when you aren't together. 

8) Do your homework. Trainers often give you ideas, workouts and "homework" to complete on the days when you aren't training together. Being committed to this will ensure achieving your goals. Trainers cannot work magic if you are ONLY working out with them once a week. The more important part is doing the work on your own!

9) Be in touch. Keep your trainer in the loop. I encourage all my clients to send me emails and text messages if they have problems or questions. I also love hearing from them when they achieve a fitness goal on their own or choose a healthy option for lunch. It helps them stay on track while keeping me informed of their progress. Trainers also like to know when you are struggling and fall off the wagon. Reach out and get the support, encouragement and motivation you need. 

10) FUN. The most important thing to keep in mind when working with a trainer is to have fun! I have become very close with my clients and many I consider friends. We have a great time during out sessions, catching up but still getting in a hard workout. You should look forward to this time you have set aside as in investment in yourself instead of dreading it. So enjoy each session and make sure you like and get along well with your trainer.  When your energies mesh, you are bound to get results while having fun in the process. 

I hope this helps you maximize your training sessions. But I am curious! How do you make the most of your training sessions? 

Travel Tips

Today I'm flying to Washington State to visit my family for a month! I'm dragging along the dog and the boyfriend is going to meet us out there in early January. I'm excited to see my family, but not so excited about the travel.

I tried to make it better by scheduling my first blowout at the brand new DryBar on the Upper East Side. It just opened today, so I used the opportunity to get in one last run in Central Park before getting my hair done. I loved the blowout and the whole experience, but then the ladies at the front told me that because it was their first day, they were comp'ing the blowout! Count me in as a fan of this chain. I will definitely be hitting them up again.

Mason's all ready to go!

I actually have a few recommendations for flying. I'm not exactly a frequent flier, but I do fly back to Washington to see my family at least twice a year, and typically fly 2-3 times to other locations. I've found the following suggestions really make a difference in how I feel both during and after the flight.

1. Take off your makeup before you board and moisturize periodically. My vanity sometimes prevents me from doing this, especially if I have any blemishes on my face that day. But my skin always looks MUCH better when I've spent the flight massaging cream onto my face and hands. The air in a plane is incredibly drying, so not only do I moisturize, I also spray my face with Evian's water mist. It's totally an indulgence, but it feels so nice after three hours of dry, stale air.

2. Bring your own water. The tiny cups of H2O the flight attendants provide just doesn't cut it. I usually chug a bottle before going through security, bring an empty bottle to fill at the airport, AND buy a bottle before boarding. If you like to have a glass of wine or a beer before flying then drink it with a glass of water. Don't let yourself get dehydrated! With the added prsssure, it's easy to get a nasty headache. No fun. Also, if you drink that much...maybe get an aisle seat.

3. Have several entertainment options. I tend to get ADD when I'm on a plane and can't do any one thing for too long, and I'm pretty much incapable of sleeping on planes so I can't just sleep through the flight. So I need to keep myself entertained! I try to have a magazine, at least two books on my Kindle, and at least 3 movies on my laptop. I never know what I'll be in the mood for, and often I'll have a movie on while I flip through the magazine.

my snacks for tomorrow (missing the cut watermelon I'll be buying at the airport) 

4. Bring your own snacks. I never used to realize that you could do this! But as long as your snack isn't a liquid and won't go bad, you can bring your own snacks through security. I like to bring some almonds and a piece of fruit. Again, since planes are so drying, if you can bring something like chopped up watermelon, you'll be helping battle the dehydration problem. Oh, and bring your own tea bags! I try to bring herbal tea with me.

5. Wear slip-on shoes and pack thick socks. I like to wear shoes I can easily take off going through security, but those kind of shoes tend to leave your feet a bit cold. So I always pack a pair of thick socks in my purse that I can pull out and slip on to keep my toes toasty at 30,000 feet. But try to wear some kind of thin sock before boarding because you don't want to walk through security with bare feet. I had to do that once... it was unpleasant.

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6. Get up and stretch! Doctors recommend getting up at least once an hour to move around and stretch. This will not only keep you from feeling like a 90 year old when you finally get off the plane; it's actually a matter of safety. You're much more likely to develop a blood clot if you don't move around at all while on the plane. Here are some yoga poses that you can do in the small space of your seat and the aisle.

7. Eat on the schedule of the place you're going to. My flight is at 2 PM Eastern Time tomorrow and I'll be arriving at 5 PM Pacific Time. It'll be 8 PM for me, but I'm not going to eat dinner until I get to Washington so that I can adjust to the time difference easier.

8. Dress in layers. Especially when it's cold, the temperature on your trip can fluctuate constantly. I like to wear a tank top with a pull-over sweater, a zip up sweatshirt or cardigan, and then a jacket on top that I normally stash in the overhead bin.

gorgeous sunrise over the East Side this morning

Now... I'm off to brave JFK during holiday madness with a dog. Wish me luck!

Are you traveling during the holidays? What are your travel essentials?

New to Exercise? Basic Gear

I was chatting with a friend at the law school who mentioned she'd started running in Central Park. Apparently seeing me decked out in workout gear at school all the time had made her interested in giving running a try! I can be a *bit* evangelistic about exercise--"it's the best thing ever! Try running! Try lifting! Try yoga! Yay sweat!"--so I was really excited to hear that someone was converted to my cult giving exercise a try.

She wanted a few tips on what to wear, and although I'm a relative newbie to running, I thought it was a great challenge. Put together the most necessary exercise gear for someone who is new to running and working out? Game on. Here's what I came up with!

The Necessities

Good running shoes

Brooks Adrenaline GTS 13s - $110
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These had to come first because having a good, fitted pair of running shoes is by far the most important factor in safe, comfortable running. I really like the pair of Brooks Adrenalines I recently purchased on sale since they provide support for my high arches and pronation. However, your feet are probably different! Thus it's very important to get your feet assessed at a running store. I might recommend even going twice so you get two opinions -- I was told that I didn't pronate in September so I bought a neutral shoe and it led to a lot of foot pain that has vanished with proper shoes!

Crop leggings

Lululemon Wunder Under crop leggings - $72
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I think a pair of crop leggings are the most versatile piece of workout clothing you can have. You can wear them to yoga, to an exercise class, to the gym, or out on a run. Make sure they are non-chafe -- I recommend Lululemon's Wunder Unders. Although they're an investment, I've never had any issues with chafing and they're so comfortable and versatile that I think they're worth the money. You can use these for most weather, except for the hottest days of summer and coldest days of winter.

Supportive and non-chafing sports bra

Nike Pro Compression Sports Bra - $30
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Trust me, it is painful to be bouncing around. Nothing worse than a boob to the face mid-run. Find a sports bra that provides lots of support. Jump up and down in it to make sure it keeps the ladies strapped in. And don't be afraid to return it if it starts chafing after a mile!

Safety first! Phone/money/ID carrier

Amphipod Hydraform Handheld Lite - $17.95
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I always carry my phone, a credit card and/or cash, my apartment key, and my metro card with me. I often forget, but you should also try to carry your ID with you for safety. If something happened out on a run, you would not want to be without your phone or money. I recently got an Amphipod Handheld (the larger size because I'm a water buffalo and guzzle water like it's my job) and it's a great place to also store your keys and cards.

I actually stuffed my phone in my sports bra for many months and tucked my credit card, metro card, cash and key into the mini pockets that crops often have. That can work, but it's not ideal. Still, if you're brand new to running and not going too far (under 5 miles), it might be the easiest thing to do.

Music!

Please do not judge my music taste on the basis of my running playlist. After all, I like ABBA, too. 

Once you begin to feel more comfortable running, you might not need music anymore to keep you going (and some people are fine running without music from the beginning!). For me, though, whenever I'm running alone I like to have a good playlist to listen to. These are some of my favorites for running.

Total: $240
I know, I know... you thought running was free!


Helpful (but not totally necessary)

Moisture-wicking tops

These are three of my favorite Lululemon tops: the Run:Swiftly Tech Long Sleeve top - $68 (great for chilly runs), the Cool Racerback tank - $42 (good for summer runs and cardio/strength classes), and the Power Y tank - $52 (perfect for yoga, pilates or barre classes).

Oiselle Big Run Long Sleeve Tee - $39
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I also really like this Oiselle long-sleeved top. It's so comfy and a great pullover for colder weather or on its own in fall or spring weather. Oiselle has some really great tops that are less expensive than Lulu and are aimed more exclusively at running, so they're a great brand to check out.

Yes, these are all under "helpful" and not necessities, but don't get me wrong, as you become more serious about running and working out I think buying these should become a necessity. However, I started running just wearing old t-shirts and it was fine. When you're running shorter distances, as you likely are as a beginning runner, I just don't think that moisture-wicking tops need to be at the top of your list. However, if you can afford a tech shirt or two, getting some fun, cute shirts can make you that much more likely to work out, so they're a good investment if you have the means.

Headbands

Sparkly Soul headband - $15 for thin, $17 for thick
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Depending on your hair type, you may or may not have flyaways that fall into your face filled with sweat while you're working out (I know, I'm turning you off to working out, sorry!). I happen to suffer from this, so I always wear a headband when running, strength training, spinning, or yoga-ing. Plus, why not add some fun color or sparkle to your workout? That's why I love Sparkly Soul headbands.

Yoga mat

YogaAccessories - $17.99
I have not tried this particular yoga mat, but I find that any basic yoga mat under $20 works fine. 
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There are so many workouts you can do at home, whether by following a DVD or a youtube video or a a circuit workout put together by yours truly. Having a yoga mat at home means you never have an excuse not to sweat!

What do you think are the most basic essentials for new runners?

Home Improvements & cheribundi Giveaway Winner

A giveaway winner has been selected! But first, some home improvement chatter...

Home Improvements
A few weeks ago, I got the urge to clean up our apartment and really start making it more "homey." Sourabh and I have been in Manhattan for 2 1/2 years now and yet we really haven't done much to make our string of apartments into a home. I think part of that is budget. Right now, we'd rather get IKEA furniture and enjoy some dinners out, save for school, etc. But another part is that I'm kind of terrible at decorating and always feel overwhelmed at the idea of figuring out .

After my burst of tidying (post-manicure... not the best timing, but the $15 manicure emerged unscathed! Win!), I have started decorating a bit more, checking out Michael's and Home Goods from time to time for some inexpensive decorations that will make our apartment feel more lived-in.

A few additions here: flowers in the vase (I had it lying around empty forever!) and a basket for keys and mail (that's Bea, I think she's nesting).

I'll let you know if an egg appears

One of my favorite new purchases was this $15 shoe rack from Amazon. As a student with a .edu address, you can get Amazon Prime free for one year and then for $35 after that, and given how cheap things are on Amazon in comparison to New York stores, it's a totally worthwhile investment for us. The amount we've saved on paper towels alone pays for the annual fee. There are also some streaming perks you get as a Prime member, but since we DVR everything I haven't checked that out. With Prime, two-day shipping is free and often items arrive the next day for NYC residents.

heels are on a hanging shelf since, as a 5'9" girl, I just don't wear them that much 

Ok, enough of my addiction to Amazon Prime. Previously, this closet was a jumble of shoes on top of each other (I forgot to take a before picture, oops). Now, they're nicely stacked and we can actually see our shoes! I think keeping things organized is one of the easiest ways to make things look nicer and more put together.

I picked up this fall-colored "faux" flower arrangement at 60% off for only $8 from Michael's the other day. You can see them right when you come in, so it's a nice welcome home.

faux sounds better than fake, right? 

This is actually an older purchase, but one I'm really happy about: a basket for storing workout gear. I have mats, weights, boxing gloves, foam roller and balls, jumping rope, and some workout DVD's in there. It would all look so messy if it weren't stashed neatly in a basket in the corner.

oh look, it's Rome the Foam! yes, I named the foam roller, remember? stop laughing at me. 

I've been checking out Pinterest for more ideas and plan to do more using holiday decorations once Thanksgiving is over.

cheribundi Giveaway Winner!

Thanks to everyone who entered my first giveaway! As I explained last week, every individual entry was worth $2 of donations to two Sandy Relief charities. Megan also donated $10, which netted her two extra entries.

The winner is Ray!! Congrats on winning a 12-pack of cheribundi's delicious tart cherry juices. Please email me your contact info so I can be sure you get your prize! (I will select another winner on Monday if I don't hear from Ray by then.)

I am even more excited to announce that, despite not getting the full 50 entries, my parents will be donating the full $50, as will I. With Megan's donation, that means $110 was raised!! Two local charities that are very much in need of assistance, the Stephen Siller Foundation and the New Jersey Relief Fund, each received $55.

Stephen Sillers Foundation donation receipt

New Jersey Relief Fund donation receipt

Thank you to everyone who entered the giveaway, and thank you to cheribundi for reaching out to me about reviewing their product and being so generous with this giveaway. I'm hoping to do more giveaways in the future, so keep a look out!

How long did it take you to start making your apartment/house feel more like "home" (or have you even started yet)? Any tips for decorating on a budget?

How to save on fitness classes

I really love taking group fitness classes. I find that I push myself a lot harder when I feel accountable to someone and when I see others pushing themselves. I've fallen in love with several boutique fitness studios around the city, but this being Manhattan, their prices can be a bit steep, especially on my student budget. I should note that I'm not exactly on an undergrad budget since I worked at a law firm this summer, but I still don't have a steady stream of income so I have to watch how much I'm spending.

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Here are a few strategies that I use to save money:

1. Take a class at an athletic clothing or sporting goods store
A lot of athletic clothing stores and sporting good stores have free classes, run clubs, etc. that you can sign up for or drop by. Lululemon has free yoga classes and run clubs at their stores, Athleta does a variety of in-store classes like boot camps and pilates, and JackRabbit Sports has run clubs and other classes. Most of these are free, and a great way to meet other fitness-minded individuals in the city. Check out your local store's website for a calendar.

2. Follow your favorite studios, stores, teachers, and bloggers on Twitter and Facebook
Whenever a studio has a discount or special, they'll tweet it or post about it on Facebook. For example, on Uplift Studio's 6 month anniversary, they made class packages 20% off for one day only. I was able to buy a 5-class pack, which is already a bit cheaper, bringing the cost to $25 per class instead of $32, a savings of $7 per class. Stores also tweet about their free classes and run clubs.

Additionally, teachers occasionally do free workshops or outdoor classes in the summer. By following an instructor, you can be in the loop on anything they're doing. I was able to attend an awesome class with Kristin McGee and get some samples of a really tasty on-the-go protein shake by following her on Twitter and seeing her tweet about the event. Popular bloggers also do giveaways of classes or set up free workshops sometimes. I won a free class to Uplift in a giveaway on Mariell's blog, healthypantz.com, and attended a great yoga for runners class with Kristin McGee hosted by Ashley of healthyhappierbear.com

3. Attend class a few times, then buy DVD's
Physique 57 and Core Fusion all have DVD's of their classes. If you attend a few classes so that you can get pointers on form, you can then get a lot more out of the DVD's. The DVD's are typically much cheaper than a single class, so it's a good way to keep up a practice you enjoy without spending $30 per class.

4. Subscribe to Groupon and Gilt City-type emails
Lots of studios and gyms will feature deals on sites like Groupon or Gilt City. I find that Gilt City in particular has some great studios; they've had steeply discounted packs of classes to Uplift Studios, Flywheel, Core Fusion, and Pure Barre, just to name a few. Buying a 3-pack of classes on Gilt to a studio you haven't tried before can also be a great way to discover a new favorite!

5. Ask about corporate/student discounts or influencer incentives
A lot of studios have student or corporate discounts. If you present your student ID to Physique 57, you get a 15% discount on packages and individual classes. Although you have to call to make reservations if you want to use the discount, it's a small price to pay to save almost $5 per class. Strala Yoga is normally $15 for a drop-in class, but drops their price to an astoundingly cheap $10 for student drop-ins!

Some studios will also have influencer incentives where they give you free classes if you bring in new clients. I've been able to get several free classes at Physique 57 by bringing in my friends (who all fell in love with the studio, so now I have more friends to attend classes with!).

6. Buy packages of classes
Just like at the grocery store, buying in bulk is cheaper. If you decide you really love a studio, investing in a package of classes can save a lot of money, depending on how much the studio chops off the class price for packages. Uplift Studios shaves $2 off the price of each class with a 5-pack, $3.50 off with a 10-pack, and $5 off per class with a 20-pack.

7. Look out for free "community" classes
Off the top of my head, I know that Pure Yoga and SoulCycle both do free community classes. Obviously these are hard to get into since everyone wants a spot, but if you make signing up a priority on the day they're available, you should be able to grab a bike or mat. Contact studios you like to see if they have similar programs.

8. Read city-dedicated fitness websites

Sites like Well+Good NYC always have the latest information on free classes and workshops around the city. Well + Good published a summer guide that listed all sorts of free outdoor classes around the city. If you're in a city like New York, there are constantly awesome fitness events that are often free, and by getting on mailing lists of sites like Well+Good, you'll be the first to hear about them and ensure yourself a spot!

A few other notes:

• I don't really drink much, and I don't go out to eat too frequently. (I use "frequently" in the New York sense, meaning every night, not the normal sense, which would be like once a week) I'm able to save money in those areas which enables me to take classes that I love. If I ate out or went bar-hopping frequently, I would definitely not be able to take as many fun fitness classes as I do, so it's a trade-off.
• RateYourBurn has an epic catalogue of beginner discounts and free classes in New York here. Trying out new classes is always a great way to re-motivate yourself!

Do you have any tips for making those addicting fitness classes more affordable?

Scheduling Workouts

First things first...
I just got a Sparkly Soul headband! Loving it so far.

sparkles!!

The headband has kept my hair out of my face for two hard workouts, and it's super adorable. It does cause a slight dent in your hair, but a quick shot with the blow dryer helps fix that for me (and any headband will do that -- if it stays on!). This could turn into a new addiction... the red, white and blue one is especially cute!

Scheduling Workouts
For the past few months, every Sunday night I have sat down and planned out my workouts for the week.  I schedule my workouts because I am 10 times more likely to do something if it's a "date" on my calendar! Inspired by Fit Bottomed Girls' guide to creating a general workout schedule, I wanted to post about how I fit in specific workouts throughout my week.

my workout and class schedule from Google Calendar (I took off meetings, extracurricular, and pro bono commitments I have -- I swear my calendar is much busier than this!) 

Here are some of the things I consider when scheduling other workouts:

• Which studios and instructors do I want to visit this week? I've written about some of my favorites: Uplift Studios for strength-cardio intervals and yoga, Strala Yoga for yoga classes, and Physique 57 for strength, especially legs work.
• What days have the best weather? When I'm planning out my outdoor runs, I check the weather and give running the first priority on days with good weather. I do that because I know that chances of me completing my goals on a treadmill are low since I can't stand running on a treadmill!
• When is the best time to workout each day? This depends on my schedule, which is different each day of the week during school (Side Note: today was my first last-day-of-school ever since I'm starting my third and final year of law school!). If the best time to workout is the morning, I should schedule a class to motivate myself to get out of bed (a class with a 12 hour cancellation policy...). If it's afternoon, I need to give myself an extra cushion of time, since I tend to move slowly in the late afternoon and will probably start the workout late. 
• When can my friends workout with me? Having an exercise date is one of the best ways to make sure a workout happens. I look forward to classes even more when I know I'm going to be 
• What is my body likely to need? The day after my long run, I try to schedule a yoga class if possible because it helps my body recover. And my schedule can always be changed if I realize that a good run isn't going to happen, but I'm up for a strength workout.

Taking all these aspects into consideration, here's what I planned out for my workout schedule for this week:

• 4 runs (1 interval, 1 5-miler, 1 hill run, 1 long run of 10 miles)
• 4 cross training workouts (1 Physique 57 class, 2 classes at Uplift Studios, 1 gym session) 
• 3 yoga classes (1 Strala class, 2 yoga workshops)

I am so excited for this week, which is filled with some new class offerings that I can't wait to report back on! I did almost every single planned workout last week so I feel strong and pumped for the rest of this week. I've already fit in my 5 miler and gym strength training session (after taking off Labor Day), so I am pumped and ready!

Morning Exercise

Morning work outs are always a bit rough for me. All I want to do when I wake up is eat breakfast, read my email and the news, and savor my extra large cup of black tea (with almond milk, my current milk-replacement-obsession).

But, since I'm working at a law firm this summer, mornings are the safest time to work out. If I don't go in the morning I'm roughly 87% less likely to work out. So I've had to work at stream lining both my breakfast and my getting ready for work process. Here are a few tips I've found to be super useful for getting myself going.

Although getting to run around the gorgeous Jackie O. Reservoir in Central Park should be motivation enough!

Before the Gym/Run:

• Get enough sleep. This one's obvious, right? I rarely miss a morning work out if I made sure to get more than 7 hours of sleep the night before, but I can't tell you how many missed work outs are the product of a late night.
• Make your breakfast beforehand. Having breakfast ready for you when you get back from the gym is always a nice treat, and there are lots of ways to make this happen. For example, if you're doing a smoothie for breakfast, whip it up quickly and drink 1/4 or 1/3 before heading to your work out, leaving the rest in the fridge. You have breakfast waiting for you when you get back! Yes, food keeps me motivated. Martha Stewart has a list of 40 healthy smoothies here. 
• Have your gym clothes ready to hop into. I leave what I'm going to wear hanging on my bedroom doorknob so I can throw it on quickly and don't waste time contemplating what to wear.
• Drink some water. I find that I wake up pretty parched, so I try to drink a small glass of water before heading out. It makes me feel better the entire time I'm exercising.

During:

• STRETCH. This one is so incredibly important. You really have to slowly ease your body into movement because it's been basically motionless through most of the night, which is why you feel so stiff when you wake up. You are way more likely to injure yourself if you don't properly stretch (trust me, I've learned that lesson the hard way... just ask my ankle!).
• WARM UP. Also, incredibly important in the morning. My trainer, Amanda, always makes me power walk then jog at least 1/2 a mile before starting a training session, and she recommends 1 mile for any workout involving sprinting. Greatist has a nice overview of how to warm up before working out here.
• Have a plan. I have a series of work outs in the "notes" section of my phone so that I don't have to think about what I'm doing or when to do it. Fuzzy morning brain can mean you waste time contemplating things at the gym. Having a plan helps avoid that. I'll post some of my work out plans in the future, but for now, there's a great sample of a work out plan at Fit Chick in the City.
• Have a good playlist. Obviously, this one is huge. Motivation through music is especially important when you're feeling sluggish in the morning! Shape has some awesome recommendations here. I'm loving Kanye and Jay-Z's "No Church in the Wild" as my getting-into-my-morning-groove song.

My current morning run playlist. Don't mock the Flo Rida and Pitbull... their beats keep my feet going!

After the Gym/Run:

• Take hair washing out of the equation. I am a HUGE fan of dry shampoo. I have long, thick hair, so washing it every day is both unhealthy for it and a major pain. Dry shampoo takes away the "but my hair will look dirty" excuse to avoid exercising. There are a bunch of tips on keeping your hair looking presentable post-work out here.
• Know what you're wearing to work. I wrote earlier about how I plan out my work outs at the beginning of the week. Yep, you guessed it, I try to plan out my work outfits for the week on Sunday evenings as well. It honestly takes about five minutes to put things together and it takes out the 20 minutes of debating what outfit to wear in the morning while I'm still blinking the sleep out of my eyes. Having Cher's kick-ass outfit selection computer program in Clueless would clearly be better, but until I get that, making an outfit plan at the beginning of the week will have to do.

Don't we all want one of these programs??

Any other tips for getting in a morning work out and getting out the door faster?