12 New Ways To Finally Nail Your Pre-8 A.M. Workout

What if your morning workout stopped being a negotiation and started feeling like the easiest promise you keep? We sat down to map out 12 new, practical tools designed for real midlife mornings—stiff joints, brain fog, busy homes and all—so you can move before 8 a.m. without perfection or pressure. These aren’t hype-y hacks; they’re simple systems that lower friction and raise follow-through.

We start with setup: a calm caffeine-and-water order, soft lighting that nudges your circadian rhythm, and a grab-and-go station that ends the daily scavenger hunt for socks, bands, and headphones. Then we build safety nets for low-energy days with at-home options and a minimum routine that still counts toward your streak. Music and podcasts become momentum triggers, while the two-step start—stand up, shoes on—cuts through hesitation. On hard mornings, we lower the bar, not the standard, so consistency survives even when motivation doesn’t.

Mindset makes the habit stick. We use short scripts like “Just start” and “This is who I am now” to anchor identity, and we swap punishment for peaceful reasons: more energy, less stress, and the quiet pride of keeping a promise to yourself. Comfort matters too—hoodies, cozy socks, and a warm car seat can calm your nervous system and make that first rep feel doable. For support without shame, we explore gentle accountability: texting a friend, joining a class, posting a check-in, or working with a coach. We also share two glow-up tips—a researched but woo-woo rice water hair rinse to investigate, and the proven daily SPF 30 habit—to round out your wellness stack.

If early workouts have felt out of reach, try our seven-day Before 8 A.M. Glowgetter Challenge: just 10 minutes each morning, even stretching. Keep it simple, keep it kind, and let consistency build your confidence. If this resonated, follow the show, share it with a friend, and leave a quick review—then tell us which tip you’re starting with tomorrow.

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Transcript

Welcome Back & Who This Helps

SPEAKER_00 1:01

So, hello to all you lovely ladies and gents if you're listening. Welcome back to the Midlife Glowgetter Podcast, the show for women over 40 who are building a purposeful, healthier, and happier life, one small promise at a time. Okay, today's episode is a continuation from last week's episode. It is for the woman who wants to work out before 8 a.m., but has every excuse in the book and keeps negotiating with herself. Last week I listed 13 tips to get you to get that movement in early a.m. They were great physical, mental, and emotional tips that I actually use. Today I'm providing 12 more new and useful tips for you to add to your arsenal and start getting in exercise before your day starts. So I know morning workouts can feel hard, especially in midlife. Your body may feel stiff, you may have brain fog, hot flashes, lack of sleep, maybe you still have the kids home, or maybe you're a caretaker for a parent. But if you want to take care of others, you need to take care of yourself, and that's putting yourself first. And if you want to get movement in early and you're having every excuse in the book, these tips will help you. Plus, if you have not yet, listen to last week's episode. It's fantastic. And I got a lot of positive responses from the listeners. So just a reminder: you don't need to be an early bird to exercise in the morning. You just need an easier plan and habits and practices. And listen, this is not about perfection. This is about making it easier to show up. That's the whole point. And before we start, I want you to pick a mindset for today's episode. You don't need to do all 12 things. You are not building a brand new life. You're just making it easier for yourself to hit your wellness goals. So grab three to five favorites today and try them for the next week or two and see what really works for you. So let's get started. So tip number one, use caffeine to help you and use it as a plan. Caffeine can help, but don't ever let it replace your trusty water. Try the simple order bathroom, water, coffee, or espresso. When you do it the same way every day, your body starts to expect it. What I personally do is I go to the bathroom, I scrape my tongue, I weigh myself, and then I drink a tall glass of water with lemon and a pinch of salt that I had sitting overnight. And then I have one or two shots of espresso after I'm done with my water. So I do see use caffeine as a as an enhancer to start moving in the morning. So tip number two, build a grab and go workout station. Put your workout stuff in one place, one organization place. Your headphones, keys, water bottle, gym bag, resistance bands, deodorant. Put it all in a certain area so you can just grab and go, especially if you're going out to the gym and not working out from home. Less searching is less excuses. So when I used to go to the gym, I had a gym bag. I had all my gym stuff in there, my deodorant, my towel, I had my change of tennis shoes, I had my sweatshirt laid over my gym bag that I was gonna throw on. And then I have my keys and my headphones charging with my phone in my kitchen, and then my water bottles on my nightstand ready to go. At home, I have my resistance bands, my mat, my weights, my kettleballs, all in one area in the corner in my living room. And then in my dance, then I have some weights and my walking pad that I the weights that I use while walking on my walking pad. So I know where everything is, and I always put it back in the same spot so it's ready to go the next day. So really have your grab and go workout stations all ready, whether you go out to the gym or you work out from home. So tip number three, have an at-home workout option plan for low energy days. So if you do go to the gym and not work out from home, some mornings you may not want to drive to the gym, and that's real life. It may be snowing where you are, it may be really cold or maybe raining really bad. You may not want to get in that car, start that engine, and drive to the gym. So that's normal and that happens. So create a backup plan at home. Create a place where you could do a 10 to 15 minute walk, a short YouTube workout video, a simple strength training routine at home. A backup plan protects your consistency. So that's one of the reasons why, you know, two and a half years ago I bought a walking pad. I was going to the gym, but there were days when I just didn't feel like going. So I would work out at home and use my walking pad. And so I always got my movement in. So definitely have a backup plan for low energy days. So tip number four, create and set a minimum workout routine that will always count towards your streak. This is huge. Choose and create a minimum workout routine that you could do even on rough and tough days, even when you really don't feel like it. Maybe a 10-minute walk with three strength moves and 15-minute stretching. Minimum keeps you in the game and keeps you consistent. So, tip number five, create and make a playlist that keeps you going and makes you start strong with your workout. Music changes your mood fast. Make a playlist where your first song makes you feel like, okay, I can do this. I'm ready to go. Or maybe use your favorite podcaster or podcast episodes, or an audiobook if that feels better. The point is, give your brain something enjoyable right away so you can start moving your body. I use all different things. I have special artists that I know when I listen to their music because I just love their music and their creativity. I start moving my body. I have artist channels on my Spotify. I have a workout music playlist that I've downloaded from others that are on Spotify. I've created my own. I have an 80s playlist, a 90s playlist, a 2000 playlist. I have a favorite Taylor Swift, the favorite the 1975. I have favorite RB. I really have different playlists for the mood I'm in. So I'm all prepared. And then I have my favorite podcasters. Maybe I want to learn while I'm walking about health or wellness or money or finance. So I really have my favorite podcasters that I know when I listen to them, it makes me feel good. And plus, I'm learning something. Also, I'm listening to audiobooks, so I may want to listen to maybe a chapter or half a chapter while I'm walking on the walking pad. So definitely have your favorites and be prepared. So tip number six use the two-step start routine. This is something I created in my mind. When you feel stuck, do only two steps. Stand up, put on your shoes. That's it. You don't need motivation, you need movement. Stand up, put on your shoes, and that's all I do. As I mentioned in last week, last week's episode, one of the tips I do is I sleep in my workout clothes. I stand up, I do a couple things around the house, and I know I put on my shoes and I'm ready to work out. I'm already dressed. I have no excuses. I can't come up with an excuse. I'm ready, I'm ready to go, and I will move my body because I'm prepared. So the two-step start routine. Stand up, put on your shoes. So tip number seven, lower the bar on hard mornings. Hard mornings will happen. So instead of skipping, say, I'm doing the smallest version today, but I'm still doing something. Because something is always better than nothing. And small still builds your identity. This happens to me once in a true blue. I may not get enough rest. I may have a cold. I may have my period. I just may not be in the mood to move my body. Or maybe I'm really sore from the day before. I will do one thing, and this is my minimal. I won't even walk. I won't even do body weight exercises, but I will stretch. And I will stretch for 10 or 15 minutes on those hard days. I will stretch my body. I will do all different kinds of stretches. And I learned all different kinds of stretches from the Bend app. And I didn't have to pay for it. It taught you without paying a subscription. Or you could use YouTube videos. I love the Bend App. It's on my phone on downtime at work. I look at videos and I think, yeah, I could do that. And I want to do that in the morning. It looks fun. And I think that will energize me and wake me up. So again, tip seven: lower the bar on hard warnings. Do the minimal, but do something, and that builds your identity. So tip number eight, use a short script for motivation. Use one or two sentences sentences on repeat in your mind. Even jot them down on a little file in your notes app on your phone. It could be future me will be grateful. Or just start could be your two words. Or this is who I am now. Your brain listens to repetition. Make the repetition work for you. I literally have a sentence or two of identity state statements in my notes app and I have them memorized as well. And I will repeat them in front of the mirror. I will put on my shoes. I'm already dressed. I will look in my mirror and I will say that sentence. And it makes me know that I am ready to go. That this is going to motivate me. I may not want to do it. It's 4 30 in the morning. Who wants to exercise at 4 30? But you know what? That statement reminds me of who I am now. This is who I am. This is the life I'm building. This is the woman I'm becoming. I have been on this mission since 2022, and I will continue this for life. I will always move my body because this is who I am. And so the whole point of this is for me is to work out in the morning. And this is the one things I do is that I'm an early bird. I rise in the morning. I work out in the morning. I get my stuff done in the morning so I can relax in the evening. So tip number nine, choose a peaceful reason, not punishment. This is important. You are not working out because you hate your body, because you had that piece of chocolate cake the night before. We are not in the mindset like we were in our 20s. You are working out because you care about yourself. Choose a real reason. Like I want energy. I want peace. I want low stress. I want to feel strong. I want to be proud of myself. Peaceful reasons help you stay consistent. It helps your mindset. Mine is I want a long health span, healthy lifespan, a long, healthy lifespan. That is my peaceful reason. I want to live a long, healthy lifespan. So have your peaceful reason, not punishment. And that's tip number nine. So tip number 10, I love this tip. Add comfort to your early morning environment. Make mornings less harsh, more comfortable. Things like a warm hoodie, cozy socks, a heated seat in your car when you're driving to the gym, lights that feel soft, maybe a robe you put on before you get dressed that you love before you change. Comfort helps your nervous system relax. It helps you want to move forward. It relaxes your mind and your nervous system. I definitely do this. I have a favorite pair of leggings. They're called, I believe, soft move from HM. They wash so well and they're super soft. I have black, I have gray, and I have two different color brown colors. And I love them. They wash so well. Um, so those are my favorite leggings. I have favorite socks that I buy from Amazon. They're the fluffy, scrunchy socks that go over the leggings, and they're real fluffy and puffy and soft. And I have several colors, and I also have socks from HM with a little stripe on them that go over the leggings at the bottom of the cuff, and they're super soft. I have several of those in neutral and pinks and whites and blacks and neutral browns and tans. Um, and then I have my favorite hoodies. I buy, I have about 10 hoodies that I bought from Old Navy in the men's section. They have a line that are hoodies that you just slip over your head, and I buy extra large, and I have all different pastels and dark colors, and they're my favorite hoodies. They're so comfortable, they wash well, they have the pocket in the front, and they're just so warming, and that's what I always put on when I come home from work. I slip one on, I wear them on the weekend, and they're all on rotation, and I have several colors, so those are my really comfort, comfort things. Also, I have a favorite. My nightstand has my favorite lamps on my two nightstands, and they're calming lights, so I just have those on in the morning, and then I also have a happy light that I bought from Amazon. It helps my circadian rhythm. I have that on my in my office on my desk, and it's called the happy light. It gives you the the glow that's like a sunlight, so it really does wake me up. And so when I'm looking at my emails and my banking before I work out, I quickly check those accounts. I have the happy light on and it's waking me up, and it's a beautiful bright white light that imitates the sun, and so it helps your circadian rhythm. So those are my comfort things. I highly suggest you add comfort to your early mornings so you are in a good mindset, so you want to move your body and your nervous system is relaxed and ready to go. So, tip number 11, add accountability without pressure. Accountability isn't shame, it's a support mechanism. Options include text a friend after you work out, join a class and meet people, and they'll be your accountability partners. Work with a personal trainer, they could be your accountability partner. Have a life coach, they could be your accountability partner or a wellness coach. Post your morning walks online. Even one person knowing your plan can make such a difference. I do several options. My son is a personal accountability partner. He gets me going, he reminds me why I'm doing what I'm doing. He asks me, Did you work out early this morning? Because he actually works out in the evenings. That's what he prefers. And he's pretty consistent. But you know, he he texts me when I come home, when I finish working out, getting breakfast in the morning. He wakes up, he asks me if I work out. When I used to work out at the gym, I'd come home. He'd wake up, he'd ask me, How was the gym? And then I post online. You could create an account and post online. Be consistent. You're helping others motivate them, and they're motivating you. It's a win-win. That's one of the reasons why I post online for people's motive, other people's motivation to help them, and for them to support me. So it's a win-win situation. I have worked with a personal trainer consistently, uh, previously for about a year and a half, and that was a motivation and accountability. I have a life coach, that is an accountability. So there's options for you. Get your accountability partner or your accountability setup that's supportive and without pressure. So that's tip number 11. So finally, tip number 12. And this is probably the most important and deepest tip. Practice self-trust by keeping one small promise daily. Confidence doesn't come from hype, it comes from keeping promises to yourself. So don't start with a promise you can't keep. Start with one simple small one. When you keep it, you build trust with yourself. And when you trust yourself, everything gets easier. So if you're just starting out, don't state you're going to work out for an hour, five days a week. That's a lot of an undertaking, especially when you're new. Maybe you're gonna work for 30 minutes, three days a week, and then build up from that. Start small to keep to build up that confidence and those promises, and then you'll expand. Maybe it'll be 45 minutes, maybe it'll be five days a week, maybe then it'll be walking every day, and you'll build up to a better level, a higher level. But start small because you don't want to overwhelm yourself and you want to start building up that confidence and keeping those promises to yourself that really matters. Okay, so that that was the final tip from last week and this week's. That's a total of 25 tips to get your early morning movement in before 8 a.m. And so this is my suggestion to take with a grain of salt of how not to get overwhelmed when hearing about 25 tips combined. Don't choose all 25 tips to try. Maybe try five or six, maybe two or three physical, two or three mental and emotional, and do them for one or two weeks and see what works for you, what's gonna get you moving in the morning, and tweak it and switch out different things and find out what really helps you get that movement in before 8 a.m. And remember, your morning workouts don't have to be long, it has to be consistent. Even 10 minutes count, even a short walk counts, even a simple strength routine counts. Your job is not to be perfect, your job is to show up and keep your small promise to yourself. So, as I mentioned last week, every episode now, I will be mentioning on routine two glow up tips. I I either researched online or I personally used, or both. So two glow up tips. One tip will be really, really out there and very woo-woo, and probably something I researched online. The second glow up tip will be more mainstream and not so woo-woo, and probably something I'm doing every day, or you may so as well. So we will start with tip number one. Now, this is a really out there, very woo-woo, something I did research online today, and I have not tried. And so, what it is it's rice water hair fermentation, the YAWO method. And what it is, you use fermented rice. Water as a final hair rinse. So, how you do it, you soak organic rice for 30 minutes in water, and then you strain out the water and you let the water sit out to become room temperature for 24 to 48 hours until the water becomes slightly sour. The Yawa women of the Hunglawa village in China are world renowned for their six-foot long hair that doesn't gray. And this is what they do. Now, this rice water contains inocital, which penetrates damaged hair and repairs it from the inside out, even after rinsing it. So it helps and solves graying, thinning hair, and breakage. So that is the rice water hair fermentation. Now I'm not sure if I'm really going to try it because this is just a disclaimer. I need to read up more on this before you try something like this. If you color your hair, I'm not sure how the rice water will affect it, if it'll strip out the color. So that's just a disclaimer to first do your research. But this is what the women in China do rice water hair fermentation. And it helps strengthen them hair, grow it, and prevent graying. Again, I have to research it. I do color my hair a little bit because I have a little bit of gray. So I don't want to strip it. But this is just a natural way to prevent gray and to create that long, luscious hair. Rice water hair fermentation, the YAWO method. So here is glow up tip number two. And you probably know this, but this is just a friendly reminder. This is definitely more mainstream, not woo-woo, proven, effective, and highly popular. This is something I do every day consistently. And what it is is daily broad spectrum SPF of at least 30 plus. And what you do is you apply a nickel-size amount of mineral or chemical sunscreen to your face, neck, and chest every single morning, regardless of the weather, even if it's raining or snowing. It was developed in the mid-20th century, but only recently recognized by dermatologists as the number one anti-aging tool in existence. And what you do, what it does, it is up to 90% of visible skin ages because of the UV radiation, which is called photoaging, which breaks down your collagen and elasticine fibers. And so wearing the sunscreen prevents future sunspots, future dip, deep wrinkles, and future creppy skin. So it really helps your skin for the future. So wear your sunscreen, ladies, at least 30 plus spectrum, broad spectrum SPF. So wear your sunscreen. Alright, so that's a wrap for this podcast, episode 45 of the Midlife Glowgetter. If you've been struggling with early workouts, I want you to know something. You're not perfect and you don't have to be. You're human. These tips I mentioned today as well as last week can help you get in that movement in gym time before 8 a.m. If that is your goal. That's what I do, and many of the tips I use that if they have helped me move my body between 4 and 5 a.m. consistently, even working full time, even taking care of my dad, even spending time with my family friends, even taking care of myself and losing over 170 pounds in the last four years in my mid-40s. So again, I want to stress to you the answer is not more guilt, the answer is a better setup. So today pick about four, five, six tips, try them the next week or so, see what works for you, keep the ones that work, add new ones and tweak it. Become that early AM gym girly and achieve the wellness and life you dream of. And if you need extra accountability, here is the challenge: the before 8 a.m. Glowgetter Challenge. For the next seven days, move your body for 10 minutes before 8 a.m. Even if it's just stretching. That's it, just 10 minutes. Send me a message, tag me, or post your check-in, whatever feels good to you. Because in midlife, we don't wait to take action and negotiate our dreams and goals. We build routines that make success easier and achievable. Okay, if you love this episode, please follow the podcast, leave a review, or share it with a friend who wants to start moving earlier in the AM as well. I am proud of you. Keep glowing, keep showing up, and I will talk to you next week. Love up Jacks.