Hey fitness nerds!

Today, we're talking about what's the best time of day to exercise.

Some people swear by early morning workouts, while others prefer to sweat it out in the afternoon or evening.

So, what's the verdict?

I personally prefer morning workouts but there are arguments for both.

Read 🔽 below. 

🏃‍♂️ 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• What time of the day to exercise

• Article Explained Simple: The best cardio

• Tips of the Day

• Healthy Pudding Recipe

What time of the day to exercise?

Well, the truth is, there's no one-size-fits-all answer.

The best time to exercise is the time that works best for you and your schedule.

That said, there are some advantages to working out at different times of day.

Let's start with the early birds.

Morning exercisers often cite increased energy, better focus, and a more consistent routine as reasons for hitting the gym at the crack of dawn. And that’s what I have experienced personally, as well.

And there's some science to back it up.

Studies have shown that working out in the morning can boost your metabolism and help you burn more fat throughout the day.

Plus, getting your workout done first thing can help you stay consistent, since you're less likely to have other commitments or distractions get in the way.

But what about the afternoon crowd?

Afternoon exercisers often report better physical performance, since your body temperature and muscle strength tend to peak later in the day.

You might also have more energy and motivation in the afternoon, especially if you're not a morning person.

And if you're looking to build muscle, some research suggests that afternoon or evening workouts might be more effective, since your body has had more time to fuel up and recover from the previous night's sleep.

If you're a morning person who loves the quiet and solitude of an early workout, go for it.

If you prefer the energy of an afternoon or evening gym session, that's great too.

The key is to find a time that works for you and your lifestyle, and make it a non-negotiable part of your routine.

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Article of the Week

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3 tips on how to optimize pre-bed time

Want to wake up feeling refreshed and energized?

It all starts with your pre-bed routine.

What you do in the hours leading up to sleep can have a big impact on the quality of your rest.

Here are 3 tips on how to optimize your pre-bed time:

1. No screens
   
   The blue light from computers, phones, and TVs can interfere with your body's natural sleep-wake cycle.
   
   Try to avoid screens for at least an hour before bed.
   
   Instead, wind down with a relaxing activity like reading a book or taking a warm bath.
   
   Your eyes and brain will thank you.
   

2. No caffeine post 2
   
   Caffeine can stay in your system for hours, making it harder to fall asleep and stay asleep.
   
   Try to avoid caffeinated drinks like coffee, tea, and soda after 2 pm.
   
   If you need a warm drink before bed, opt for herbal tea or warm milk instead.
   
   Your body will appreciate the break from the stimulants.
   

3. Have a routine
   
   Going to bed and waking up at the same time every day can help regulate your body's internal clock.
   
   Try to establish a consistent bedtime routine, even on weekends.
   
   This can include activities like stretching, journaling, or meditating.
   
   The predictability will signal to your body that it's time to wind down and prepare for sleep.

Try not to confuse your body. Have the same routine the majority of the days

Vote below to choose the diet for next week’s recipe

Healthy Chia Pudding Recipe (makes 4 servings)

Chia Pudding is an amazing breakfast dish.

It is easy to make and you can make multiple for the week ahead. On top of that, you can quickly grab it from the fridge in the morning while in a rush.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 140 kcal

• Protein: 4 g

• Carbohydrates: 16 g

• Sugars: 8 g

• Fat: 7 g

The Ingredients

• 480ml unsweetened almond milk (2 cups)

• 60g chia seeds (1/3 cup)

• 2 tablespoons maple syrup or honey

• 1 teaspoon vanilla extract

• Optional toppings: fresh berries, nuts, coconut flakes, or a drizzle of nut butter

The Instructions

1. Mix Ingredients:

   • In a medium-sized bowl, combine the almond milk, chia seeds, maple syrup or honey, and vanilla extract. Stir well to ensure the chia seeds are evenly distributed.

2. Refrigerate:

   • Cover the bowl and refrigerate for at least 4 hours, or overnight. During the first hour, stir the mixture a couple of times to prevent the chia seeds from clumping together.

3. Serve:

   • Once the pudding has thickened to a tapioca-like consistency, give it a good stir. Divide the pudding into 4 servings.

4. Add Toppings:

   • Top each serving with your choice of fresh berries, nuts, coconut flakes, or a drizzle of nut butter for added flavor and texture.

Pro Tip: Add a bit of mango on top and mix it into the pudding once you start eating it.

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