How To Make Pre-8 A.M. Workouts Stick

Hitting snooze feels easy. Hitting your stride before 8 a.m. can be easier—when your setup does the work for you. We share 13 practical, midlife-friendly tactics that make early workouts stick without guilt or heroics: clothes ready (or sleep in them), hydrate before espresso, two-minute wake-up warmups, gentle starts, and a five-minute “too easy” on-ramp that quietly builds momentum. You’ll hear how planning on Sunday and a quick review the night before remove decision fatigue, while one powerful rule—no debates before eight—keeps you from negotiating with your pillow.

We talk identity as a lever: swap “I’m trying” for “I’m a morning mover; I keep my promises.” Then close the loop with a small reward ritual that makes your brain crave tomorrow’s session. To keep motivation visible, track streaks instead of perfection with a wall calendar or a bead jar and watch consistency compound. You’ll also learn how to design a cue routine that runs on rails—alarm, bathroom, water, shoes, move—and how to choose between fasted sessions or a tiny pre-workout snack based on how your body feels. Ten minutes count. A short walk counts. The job is to show up.

We also share two glow-up extras for women over 40: a traditional saffron-water face splash that targets dullness and spots, and a proven vitamin C (L-ascorbic acid) serum for daily antioxidant defense and brightness. Along the way, we open up about health updates, HRT consults, and why progress is more than a number on the scale—think energy, bloodwork, and clothes that fit better. Ready to try the 7-day Before 8 A.M. Glowgetter Challenge and move for at least 10 minutes each morning? Follow the show, share this episode with a friend who wants earlier wins, and leave a quick review to help more women find their stride.

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Transcript

Life Updates & Health Milestones

Set Your Mindset For Success

Tips 1–2: Clothes Ready Or Sleep In Them

Tip 3: Hydrate Before Espresso

Tips 4–6: Warmups And Easy Starts

Tip 7: Plan Workouts Ahead

Tip 8: No Debates Before Eight

Tip 9: Identity Statements That Stick

Tips 10–11: Rewards And Streaks

Tips 12–13: Cue Routines And Snacks

Pick Your Top Five & Keep It Simple

Two Glow-Up Tips: Saffron And Vitamin C

The 7-Day Before 8 A.M. Challenge & Closing

SPEAKER_00 1:01

Well, hello, ladies, and maybe some gents. Welcome back to the Midlife Glowgetter Podcast, the show for women over 40 who are building a stronger, healthier, happier life, one tiny promise at a time. Okay, today's episode is for the woman who wants to work out before 8 a.m., but also wants to hit snooze and pretend mornings don't exist. If that's you, I get it. Morning workouts can feel hard, especially in midlife. Your body might feel stiff, your brain might feel foggy, and life might already feel loud before you eat your feet even hit the floor. So just a reminder: you don't need to be a morning person to move in the morning. You just need a better setup. So today I'm giving you 13 ways to make exercising before 8 a.m. easier. And I'm going to include physical tips, mental tips, and emotional tips. Because it's not just your body that needs help, it's your brain and your feelings too. And next week I will list 12 more tips to help you get your workouts in before 8 a.m. And listen, this isn't about perfection. This is about making it easier to show up. That's the whole goal. But first things first, here are some life updates. So work is going well, getting into busy season, so appointments and applications are really ticking up. I did finish my project management certification from Google last week. So that is checked off the list. My HRT hormone replacement therapy appointment is set up for this coming April. So we will see if I'm a candidate from my doctor. I had functional medicine blood work tests completed. It was done second or third week of February. And I do see my functional medicine doctor next week. I had 120 tests, overall pretty good, except I did test high in one particular biomarker, and which leads them to believe I most likely have PCOS. I have never been officially diagnosed, but I have shown many of the symptoms over time. I never really pursued a diagnosis or to see if I had it or testing, but this biomarker really does show that I may have it. So this will be addressed in my doctor's appointments coming up. Per my testing, my biological age is 37 years old, and I am actually 48 years old. So that makes me feel really good considering I do weigh, you know, 250 pounds about. And at one time my peak weight was 431 pounds. So I feel really excited with all the progress I have made, and it's showing up in my blood work and all the energy I have and the weight that I have lost. My son is moving out with a buddy of his this coming May. He has been touring apartments, they've been looking around. He does not want to buy because he may not want to stay in Ohio after he finishes up his master's degree. So he's not planning any roots just yet. I'm really happy for him. It is time. He is financially prepared, very responsible, and very self-sufficient. He will not be far, about 20 minutes, and he definitely said he will make it a priority to come home every Sunday for family dinner. So I'm really excited for him and really happy. My weight loss is a struggle, but slowly it's coming off and the clothing is fitting a little differently and a little looser. I have decided not to get on zip-bound weight loss medication. I'm going to push forward naturally and hopefully with the HRT, the hormone replacement therapy, it can help me lose more weight quicker. Right now, I have about 92 pounds to lose, and my goal is by the end of the year, which is a huge goal. I know it's not all about the scale. I have wellness markers like the blood work and my energy levels and my clothing and how my skin looks. But using the scale is such an easy marker, and it's something I could track daily. Again, my goal is to be extremely healthy for my age, and there are a ton of markers I use, and the scale is just one of them. So that's just a quick life update. Now on to the good stuff. So before we start, I want you to pick a mindset for today's episode. You don't have to do all 13 things I'm suggesting here. You're not building a brand new personality. You're just building a smoother morning. So as you listen, I want you to grab three to five favorites and try them this week. Deal? So let's get started. So tip number one, and I have done this for the last couple years, three years consistently. Lay out your workout clothes and choose the night before. This one is so basic, but it really works. When you wake up, you don't want to search for your socks like a scavenger hunt. Set your clothes out like you're helping your future self because you are. So, like I said, I used to do this consistently, but now I do the next item on the list, which is tip number two. Sleep in your workout clothes. I know that sounds strange and maybe kind of gross, but it actually works. I've been doing it for about the last three months. It does sound funny, but it does remove one big step. If changing clothes in the morning feel like climbing a mountain, just skip it like I have been doing. You can always throw on a hoodie and just go. I literally wear my leggings, I bathe from I buy from HM, and a sports bra I buy from HM and a tank. And I sleep in that. In the morning, I just wake up, I go to the bathroom, scrape my tongue, drink water, have espresso, apply deodorant, take my supplements, check my email, social messages. I'm waking up and checking my bank account, and then I put a sweatshirt on, and then I get right to it and I move my body. Afterwards, I do shower and do all the things and get ready for work or the day. But it really works for me. And it really provides any obstacles and really takes less effort and thinking. So this tip number two, I highly suggest. So now, tip number three, put a full water bottle next to your bed. Your body wakes up dehydrated, and dehydration can feel like tiredness. So make the first thing to do, and make this as the first thing you do, and drink the water. Even a few big sips and gulps help your brain really wake up. I definitely do this. I have been doing it for years. I have a large water jug on my nightstand, room temperature, because it's been sitting overnight, and I have lemon and a pinch of salt. So I drink that before I touch my espresso. It really wakes me up. And you are definitely dehydrated when you wake up in the morning. And it can feel like brain fog and tiredness. So I highly suggest that. And by the way, it is better to drink room temperature water versus cold with ice. It's better on your digestive system. So now on to tip number four. Do at least two minutes of a wake-up warmup, like a bend or stretch routine. Your body might feel tight in the morning, especially over 40. Let's face it, girls. So don't force yourself into a hard workout while you feel stiff. Do at least two minutes of easy movement, shoulder rolls, arm circles, ankle circles, slow squats holding a chair, cat cow stretches, at least two minutes. That's it. It tells your body we are waking up now. Now, I definitely do this, but I do about eight to ten minutes. I have shown it on my social media, my routine. I learned from the bend app, and now I have all these bends and stretches memorized. But the bend app, I highly suggest this is not sponsored. It is a great learning tool. I highly suggest you wake up, do this routine, stretch and bend. Even if you're not gonna work out, do some stretches and bendings when you wake up. It really helps mobility. It really helps you wake up and move your body. And I actually feel so much more awake and alive after I do stretches and bends for at least eight to ten minutes. So this is a great tip and give it a try. So now tip number five: choose a warm workout first thing after bending and stretching. So not every workout needs to start like an action movie. Morning workouts can feel gentle and be still effective. Try walking or easy bike riding, light strength training, mobility or yoga. This is about consistency. You're not punishing your body. I definitely do this. After I bend and stretch, I get on my walking pad. I do start up slow and then I start doing zone two walking. And I literally scroll my phone or I listen to a podcast with my earphones. So that is my warm workout walking, and I definitely do that before I really get into my body weight exercises. So I highly suggest this tip as well. So tip number six, make your first five minutes of moving your body ridiculously easy. Very easy. This is a favorite trick of mine. I've been doing it, and that's why I do the bending, which is easy. Tell yourself I only have to do five minutes of moving my body. And those five minutes can be slow, easy, almost too easy. Because once your body gets going, you usually want to keep going. So that's why I start with bending and stretching. I'm waking up, I'm moving my body, and then I have the momentum and the motivation to get on the walking pad. And then I'm really awake. And then I start doing body weight exercises or dance cardio. And then before you know it, you have 45, 60 minutes done, checked off the list, and now you're ready to start your day. So this is a great tip as well. So tip number seven, decide your workout at least the day before. Mornings are definitely not for planning, especially earning or early mornings like I do at 4 a.m. Decide ahead of time. Make your decision, plan out. Decide what you're doing, where you're doing it, how long it takes, what time. This removes the what should I do problem, which can really cause you not to do anything at all. So I literally Sunday evenings, Sundays are my resets. I've posted this on my socials and I posted blogs on my website. Sundays are my days, my resets. I do take time for family dinner, but everything else is all about me. This is how I get my mind and my body and my emotions and my mindset ready for the week to be successful and to get stuff done. Okay. So I plan out my workouts Sunday evening. I calendar them, I time block them, and I know when I'm going to move my body, which is typically about 4:30 a.m. every morning. And then I decide what I'm going to do that day. Am I going to stretch and walk? Or am I going to stretch, walk, and do body weight exercises, or I'm going to stretch, walk, and do dance cardio? Am I going to do diastastes, recty exercises? And I really plan it out. It varies. And then, you know, just stretching and walking is almost like a recovery day because it's not too intense. So I scatter it. And then even the night before, in the evenings, after I come home from work, I have my dinner, get my skincare done, clean up the house, do some reading. I look at my planner and I look what I plan. And am I still going to do those exercises? Am I going to tweak it a little? I usually still keep the same time at 4:30 a.m. But I may throw in there if I feel up to it, my body's recovered, I have no soreness. I may throw in there a dance cardio and make it a little longer exercise day. So I do review also the night before. So definitely plan ahead. It really, really helps. So now on to tip number eight. Use one rule. Don't debate before 8 a.m. This rule is powerful. No debates, no negotiations. You can think later. First, move your body. If you're planning on working out early mornings before work, before the day gets started, and you have set that plan, don't negotiate yourself in the morning. Don't lay in bed. I'm tired. I'm cold. I just want to sleep. Don't hit that snooze button. You made a plan to work out in the morning, not in the evening. If you negotiate and say, I'll do it after work or I'll do it in the evening, you're not going to do it. You're not going to do it. You're going to be tired. Stick to the plan. Don't debate. Okay, tip number nine. Pick your identity statement. Instead of saying and thinking, I'm trying to work out in the morning. Say to yourself, I'm a morning mover. I keep my promises to myself. I take care of my body before 8 a.m. Identity is fuel and motivation. It helps you act like the person you are becoming. So you are manifesting this new life. You want to lose weight and be healthy in your midlife years. You are manifesting this girl, this woman. Start acting like it. Become that person. Identify with that person by taking the action. You can't just think manifesting. You can't just dream. Oh, I want to lose 20 pounds or 100 pounds. I want to be fit and toned. You can't just think of it. You have to identify it. You have to take the action. And that starts with an identity statement. So really take on that identity of that woman, of that woman who works out in the morning if you want to be that woman, of that woman who moves her body and is ready to start her day, awake, alive, and fully exercised. So this is just a great tip. So tip number 10: create a post-workout reward ritual. Rewards matter. They teach your brain, this is good. You did a good job. I'm rewarding you. Examples can be shower and skincare, a cute outfit for the day, maybe a smoothie, or a delicious, healthy, fiber and protein-filled breakfast. It doesn't have to be fancy, just something that really feels good and really motivates you to want to do it again tomorrow. Tip number 11: track your streaks, not perfection. Put an X on a calendar. Every day you move your body before 8 a.m. Even if it's short, even if it's not your best workout, tracking builds pride. Pride builds consistency and motivation and momentum. I use a calendar. I bought a very large calendar, and it is the whole year. It is in my bedroom on my wall. And I exit every day I do a workout. I also have a jar, a beautiful glass jar I bought on Amazon. And I have these beautiful crystal peach and clear beads. I drop a bead in my jar every time I do something that is working towards my goal. So it's not just movement. But when I move my body, you bet you believe, I drop a bead. When I eat a healthy, I follow, I follow my food protocol for the day. The food that I planned out and I stuck to it, I drop a bead. When I see a pound lost, I drop a bead. When I had I did not have much sugar that day, or I hit my macros, I drop a bead. When I read my book, and because one of my goals is curriculum and self-learning, I drop a bead. And I have this jar is big and it's it's pretty filled. I started this about four months ago. So when you're Xing a calendar, dropping a bead, checking it off a planner, checking it off your notes app as a done, you know, or if you use a habit tracker, it creates a dopamine hit. You're getting dopamine from the exercise, but you're also getting it from that small action. So it really motivates you. I highly suggest you track streaks. So tip number 12 create a simple morning cue routine. Your brain loves patterns, it really does. Try alarm, bathroom, water, shoes. Move your body. Mine's similar to that. I do alarm and then I do bathroom. And then I do scrape my tongue. And then I do water. And then I do espresso. And then I do supplements. And then I do my emails and banking. And then I throw on those tennis shoes that are out on the floor and I move my body every day. I have a morning cue. Do it the same every day, and it becomes automatic. So finally, tip number 13. Use a small pre-workout snack if you need it. Some women feel fine working out without food, like me. I work fat, I work out fasted and I feel great. Some feel shaky or dizzy, and you know, not and brain and maybe brain fog. If you feel weak, try a small snack, like half a banana, a few sips of a protein shake, a spoonful of yogurt, a couple bites of oatmeal. This is smart. Everyone's body is a different chemical makeup. It's different. Everyone has different issues and different things to follow. No one is the same. If you need a pre-workout snack, do it if it helps you. Personally, I don't. I have read recently that it is more beneficial, that if you work out fasted, it can cause a high cortisol, which is cortisol belly. I just don't like to work out with food on my stomach. I personally like to work out fasted, and it really works for me. So I don't think there's a right or wrong. It's what works for yourself and your personal body. Okay, so that is the list of 13 things you can do to move your body before 8 a.m. And this is how you can use this list without getting really overwhelmed because I know it's a lot to do or a lot to consider. Don't pick all 13 things to try. Pick maybe five: two to three physical, two to three mental and emotional. Do that for one or two weeks. See what works for you. Make changes then following, adding things different, taking things off. Do what works for you. And remember, your morning workout does not have to be long. It has to be consistent when you're starting out, especially. 10 minutes count. A short walk counts. A simple strength routine counts. Make it simple and easy if you're just starting out. Your job is not to be perfect, your job is to show up. So finally, to wrap up this podcast podcast episode, and this is something I'll be doing routinely now on. I'm gonna be sharing two glow-up tips every podcast episode. I'm gonna be researching these and trying these, see what works. These are for women over 40 typically. One tip will be kind of out there and really woo-woo, and another one will be more mainstream and not so woo-woo. So I'm gonna be mentioning two tips. So this is glow up tip number one, and this is the really out there woo-woo tip. Now I have not tried this, but I did read this online and it sounds very interesting. So I'm not sure if it really works, but it does have a history to it. So what it is, it's saffron water face splashing. And this is how you do it. You you rinse your face with chilled saffron infused water. You steep three to five strands of Persian saffron in a cup of mineral mineral water overnight. And then after you cleanse your face in the morning, you splash your face with this saffron. Saffron infused mineral water all over your face. The history it was used by Persian royalty for years, and it's part of their tradition. And saffron does contain crocine, a powerful carotenoid that inhibits tyroninescence, which is an enzyme causing dark spots. So what it solves is hyperpigmentation and dullness. I thought that sounded super interesting. I don't know if I'm gonna really try it. It's really woo-woo and out there, but that's a history tip. The Persians have been using it, the royalty for years, and I did find that online. Again, I don't know if it works, but but it is a tradition. So tip number two, this is not a woo-woo tip. This is more mainstream. I use this, it's proven what it is vitamin C antioxidant serum every day. And this and what you do and how to is you apply L Ascorbic Acid Serum to clean skin every morning before moisturizer and SPF. It is based on the work of a noble laquerette, Linus Pauling, modernized in the 1990s as a topical shield. It neutralizes free radicals from pop pollution and UV light when while inhibiting melanin production to brighten the skin. So it brightens the skin, it prevents dullness and hyperpigmentation, which are age spots. So that's what it solves dullness and hyperpigmentation. So vitamin C antioxidant serum that's more mainstream. I use it, I love it. My skin is brighter, it has that glowy look, and that's what I like on my skin. So antioxidant vitamin C serum. All right, so let's wrap up this episode. If you've been struggling with early workouts, I want you to know something. You are not lazy, you are not broken, you are human. The answer is not more guilt. The answer is a better setup. So today pick your top five tips of this 13 list and try them this week and next week. And if you want extra accountability, here's your challenge: the before 8 a.m. Glowgetter Challenge. For the next seven days, move your body for at least 10 minutes before 8 a.m. That's it. Just 10 minutes. Send me a message, tag me, or post your check-in, whatever feels good to you. And because in midlife, we don't wait to feel motivated. We build routines that make success easier. Okay, if you love this episode, please follow the podcast, leave a review, and share it with a friend who wants to start moving earlier. It helps me be found. It helps women like you, like me, support each other. I'm proud of you. Keep glowing, keep showing up for yourself. And I will talk to you in the next episode. Love jacks.