The Powerful Impact Of A Monday Morning Workout

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Ugh, Mondays. Am I right? I think I’m with Garfield on this one. I’ve really been working on shifting my perception on the whole “case of the mondays.”

I’m sure I’m not alone when I say I dread Mondays because it’s the start of a new work week. And until I can make this health and fitness business more full time, that’s pretty much where I’m at. Can you relate?

So in working on shifting my perception, I try to set up my monday for success, to set me up for the rest of the week. It’s a new opportunity to do something new. It’s a brand new week to be someone, to get things accomplished, to work on my fitness goals, even if they didn’t go as well the week prior.

I can’t think of a better way to start the week than working out! My monday morning workouts have become a necessary habit over the years because it helps me relax, rids me of the unnecessary anxiety I’m having, and puts me in a positive mood to start the day!

4 Reasons to Start Having a Monday Morning Workout

Not everyone is a morning person. So let’s define morning. It doesn’t have to be at 4 AM, morning can be whenever you wake. Morning is that time you spend between waking and when you want to be ready for your day. Whatever time that may be!

1. It sets the tone for the rest of the week

If you are one of those people who just dreads Mondays, then imagine how you’d feel if you could kick monday in the butt. What you do (or don’t do) has potential to really set the tone for your entire week. Not just with fitness, but with everything you are juggling!

Instead of dreading mondays, look forward to the new opportunities a new week brings. Look forward to the number of ways you can improve from the prior week. Think of mondays as the start of a new adventure you are about to embark on.

Once you take that first step, the momentum will keep you going!

2. You are more likely to workout the rest of the week

Humans are creatures of habit. We really are. I think that’s why they say how you spend New Year’s Eve is how you’ll spend your entire year. It’s in our habitual nature.

Let’s apply that concept to your week. If you consider monday the start of your week, why not start it working on a new habit? You are basically setting the precedent for the entire week!

It just takes one baby step to start!

3. You’ll be happier

Have you heard of the “runner’s high,” whether from someone else or actually experiencing it yourself? It doesn’t only occur with running, it happens with exercise in general. Exercise is a form of stress the body reacts to by releasing neurotransmitters called endorphins to coincidently relieve that stress and increase the feeling of pleasure.

You’ll start feeling like you can conquer the world! Exercise really has the power to boost your mood, especially in the morning. You’ll be a great mood the rest of the day!

4. Setting goals and sticking with them become easier

Did you know that according to Psychology Today says that accomplishing the smallest of goals you set for yourself actually tricks the brain into giving you a “feel good” sensation? And it is addicting!

As humans, we love being able to tick off tasks and feel that sense of accomplishment.

Why not set a goal for youself by committing to a monday morning workout? All you have to do is show up. Then you can be proud of your first accomplishment for the week!

You are setting yourself up for a productive and successful week already!

Motivation for Those Monday Morning Workouts

1. “Strength doesn’t come from what you can do. It comes from overcoming things you once thought you couldn’t do”

Make a list right now of 10 things you have accomplished in life that you once thought you couldn’t do. Remember, everyone is a beginner at one point or another. You had to learn how to walk, ride a bike, cook, *insert thing from your list here,*, etc.

You might not be as strong as some of your favorite instagram influencers, you might not be able to run a mile yet.

Keep going. Start somewhere. Do that knee pushup. Curl those 1 lb weights. If it’s something you couldn’t do yesterday, but you are doing today, that’s what strength is! And you are always stronger than you think!

2. “Do something today your future self will thank you for”

I remind myself of this one all the time and sometimes it’s easier said than done.

Will tomorrow’s version of me feel bad (physically and mentally) for giving into my binge eating cravings? Will doing this strength workout prepare future Jordan on her ninja warrior quest?

How do you want your future self to feel?

3. “No matter how slow you go, you are still lapping everyone on the couch”

This one is sooooo important, especially for beginners! If I could give one piece of advice, it’s this. Don’t get discouraged because you can’t lift as heavy as you want, or do that burpee pushup tuck jump just yet. You are out there moving. You are doing what you can with what you have! You quit making excuses and you are taking action! *virtual high five*

4. “Sweat is Fat Crying”

This is I just find funny! You have to have a little bit of humor in there.

5. “You’re only one workout away from a good mood”

Your At home Monday Morning Workout Plan

March or High Knees

Air Squats

Jumping Jacks

Wide Squats


Ski Jumps

Squat Jumps or Squat to Toes

Grab your list above and get started! Set your timer for 21 minutes. You’ll do a new move each minute. The first 40 seconds do the exercise as hard as you can, then rest for the last 20 seconds. At three times through, it should take you about 21 minutes to finish!

Let me know how you do in the comments!!

What kind of workout would you like to see next?

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4 thoughts on “The Powerful Impact Of A Monday Morning Workout”

  1. Routine is so important to reaching goals, and Mondays have a phycological meaning for us. Having a great start, leads to a great finish. It gets easier to do things, and your mind gets into those healthy habits. It’s a great point that Monday plays a big role, because we’re already prepared for that day as part of a routine.

  2. It’s so amazing with Monday mornings when the body is still in rest mode after a long weekend, and when it comes to working out on a Monday morning you have to be really motivated. But working out on Monday morning is a great way to start off your day and your week for that matter.” there is a saying that a body that is in motion stays in motion”. We should do all we can to maintain great health that is both healthy for the mind and the body and having a great workout plan can really help.

  3. Good stuff, Jordan! 

    Although I can’t do a whole lot as far as working out, etc, due to physical limitations, which I hope I will be able to have fixed before too long, I still found there to be a wealth of goodness in your article. Very positive and motivating stuff. For one thing it reminded me of the importance of routine, and how I have slidden in that regard, of late. So thanks! 


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