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Shake Down Your Wake Up With Evan

ellevue instructor EVAN ARBOUR shares his top tips to rise with energy — and how to really become a morning person...

Waking up early is hard. Waking up early to work out is even harder. I’ve been teaching rooster classes for a little bit and found some ways to make the early wake up less daunting: It all comes down to preparation (and a lot of coffee).

I teach the rooster classes at Bellevue every Tuesday and Thursday morning – 6:00 and 7:00 AM – and have grown to love to morning, but it wasn’t always that way. Over time I realized that taking the stress out of my morning the night before made it much easier for me to wake up before the entire city of Seattle. I call it “shaking down” my morning – I streamline my morning routine and it works.

The biggest part of an early wake up is an early bed time. I’m not saying you have to be in bed by 8:00 PM because we all have lives or kids or families or obligations, but I am saying that the Netflix show or your Instagram, Twitter, Facebook feed will be there tomorrow when you wake up. Don’t let your screen time get in the way of your sleep. Your body needs at least seven hours sleep for proper muscle recovery. It’s vital. You can’t power through it – it will catch up to you. Try reading before bed — it’s a super effective way to calm the mind or try a meditation app like Insight Timer to control your breathing and drift off. Nothing is harder than waking up knowing you didn’t get enough sleep.

First thing is coffee (if you’re a tea drinker, this works too): Get everything prepared. I have a French Press and I go as far to putting the water in my kettle the night before so all I do in the morning is heat it up and pour it. I have my travel mug on the counter waiting as well. If you have a coffee maker – even better! Most models have a setting to start brewing at a specific time so set it for right before you wake up and you’ll have coffee waiting for you. #blessed

Make sure your bag is packed for the day ahead of you or your briefcase or your purse or handbag, etc. Put your computer, makeup or anything you might need in before you go to bed the night before. If you can pick it up and walk right out the door in the morning, it makes it so much easier. Additionally, when I’ve scrambled in the morning to pack, I’ve almost always forgotten something at home.

Finally, make sure you fuel up for your day. One of my favorite quick foods are eggs because they are really simple and give you the energy you need! I make this Egg and Vegetable Frittata recipe almost every day after my rooster classes:

5 large eggs

3 cloves of garlic, minced
1 medium sized tomato, diced
1 poblano pepper, diced
5-6 asparagus spears, chopped
1 handful of spinach
1 handful of shredded cheese
Pre-heat the oven to 350. Saute the garlic and poblano pepper of low-medium heat for a couple minutes, then add the asparagus and spinach. When the spinach starts to cook down, in a separate bowl crack the eggs and whisk them together. Pour the egg mixture into the saute pan making sure there is an even layer of egg throughout the pan. Add the tomato to the pan. Look around the edges of the pan and when you see the egg start to puff around the edges, sprinkle the top of with cheese and then place the entire pan in the oven. Bake for 10 minutes or until the eggs have set (if you shake the pan, it shouldn’t jiggle).

The more you shake down your wake up, the easier it becomes! Try these tips out and enjoy your morning.

Catch classes with EVAN at Bellevue! Want to ride? Grab a series HERE and book a bike!

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