5 Bad Morning Habits That Could Be Sabotaging Your Fitness Goals

If you really want to make a change and get the results you desire, you need to establish good habits. This might be setting aside a sufficient amount of time to actually make sure you workout, get to the gym, avoid junk food, meal prep, keep up with your supplements…the list goes on!

I’m sure many of you have tried to stay on the straight and narrow previously with your health kick, but unfortunately fallen off track. This is probably because you were still exercising bad habits that can really slow down your progress and set you up for failure.

I’ve highlighted some all-too-common bad morning habits that are actually sabotaging your fitness results left and right and keeping you from reaching your true potential in the gym!

Are you committing any of these?

5 Bad Morning Habits


1. Forgetting to Plan

The wise Benjamin Franklin once said “By failing to prepare, you are preparing to fail.” When it comes to fitness, this is spot on!

Not having a daily or weekly game plan can make it so much easier for us to justify our way into the nearest fast food drive-thru for some quick greasy temptations, give in to snacks at the office, or rush off to the nearest convenience shops  and make some hasty treat decisions.

Here’s how to fix it: Have your meals either prepared in advance or at least planned out.

If you choose to go the meal prep route, you’ll want to go for some foods that are easy to prepare in big quantities. Here are some popular food prep items that you can either throw in a crock pot or cook up quickly:

  • Chicken
  • Rice
  • Broccoli
  • Asparagus

If you don’t meal prep, plan out what you’re going to eat later during the day to avoid making unhealthy decisions you’ll regret immediately after!

IdealFit Fitness Habits

2. Skipping breakfast

You can just skip breakfast and make it up with a bigger lunch, right? Wrong!

Good eating habits are key for building lean muscle and strength, and a healthy breakfast will work wonders for your fitness goals.

A healthy, well-balanced meal in the morning is a surefire way to get fueled up and energised (both mentally and physically) to take on the day – whether you’re working out later or just have a tonne of things going on. Depriving ourselves of much-needed calories in the morning can throw us off for the rest of the day.

Skipping breakfast also makes it so much easier to overeat later in the day, like making up for the morning by eating a huge lunch and mindlessly snacking to get through to the next meal.

Not to mention, smaller, more frequent meals throughout the day helps keep your metabolism up!

Here’s the simple fix: Your breakfast doesn’t have to be a huge feast. It can be as simple as some eggs or oatmeal. These two foods are really popular among the fitness community because they provide a good amount of protein and complex carbohydrates for energy.

If you’re not a fan of either of these, or just want to switch up your breakfasts once in awhile? Check out this Blueberry Breakfast Quesadilla. Yep, that’s blueberry and quesadilla in the same sentence!


3. Not Fueling your Muscles in the Morning

If you’re exercising, protein should be your best friend. Protein is key for helping your muscles repair themselves and build back stronger and leaner after training. I recommend 1 g of protein per pound of bodyweight for active women.

That means a 140-pound (10st) active woman should eat 140 g of protein, a 150-pound active woman should eat 150 g of protein, etc.

But here’s the problem: saving all of your protein or a big majority of your daily protein intake for the second half of the day can become pretty overwhelming, especially if you’re only getting your protein from food sources.

Here are some protein packed food sources. Check out how much protein they offer per serving:

  • 24g of protein per serving of chicken breast
  • 6g of protein per egg
  • 8g of protein per serving of peanut butter
  • 13g of protein per serving of mixed nuts.

Want another delicious way to maximize your protein intake in the morning that’s super quick and easy to prepare?

Here’s the simple fix: IdealLean Protein provides 23g of high-quality whey protein isolate per serving and is only 103 calories! It contains zero fat and carbohydrates, and it comes in 5 delicious flavours, including chocolate brownie and vanilla. It takes less than a minute to whip uJust add. Just  add a scoop of protein with water or nut milk and boom, you’re ready. You can even use the protein to make delicious foods and desserts, like IdealLean Protein Mint Chocolate Brownie Cake!


4. Not Drinking Water

IdealFit Fitness Habits

You’ve  just slept for around 7 – 8 hours without drinking or eating anything. Your body needs some liquids to help get started functioning properly.

How many of you have a nice cold, refreshing water bottle sitting for you on the nightstand for when you wake up? If you don’t, here’s why you should:

How much water should you drink? Try and drink at least 2 litres per day and more if you’re exercising!

Saving all your water for the afternoon or evening can make it nearly impossible to get all the water your body needs. Start drinking water in the morning and it will be easier!

Here’s how to fix it: Fill up a water bottle before you go to bed and have it within arm’s reach when you wake up. You’ll be surprised at how drinking water will help you wake up.

5. Oversleeping – Yes, unfortunately it’s a thing

We’ve all probably heard how beneficial sleep is for our bodies, and it’s true: a healthy amount of sleep (about 7 – 9 hours for adults) is crucial for helping our bodies recover after workouts, keeping our hormones in balance, and much more.

But oversleeping beyond what our bodies need to function properly can actually throw off our fitness goals, our motivation, and even have some negative effects on other health factors.

I’ll be the first to admit I’ve had some days where I may have hit the snooze button one too many times and stayed in bed for most of the morning.

Not only did I feel like my whole day was wasted when I finally got up, I almost always felt a little groggy for the rest of the day, super unproductive, and fairly unmotivated.

Here’s the fix: Have some problems getting out of the bed in the morning? Keep your alarm out of arm’s reach so you have to get up to turn it off. It’s brutal but it works!

Have some caffeine.

Also don’t forget that drinking water immediately after you wake up can help you shake off those lingering sleepy feelings.


What we do in the morning sets the tone for the rest of our day. To get the best fitness results possible, you need to make sure you set the day off on the right foot!

If you’re guilty of any of the above bad habits, make the effort to change them into good ones! You’ll be surprised at differences you’ll notice after fixing them.


If you’re tired of waking up tired and sore, revive your results with BCAAs (branch chain amino acids)!

Together IdealLean BCAAs help to maximise your daily recovery routine by giving your muscles the raw material they need to recover and rebuild fast. You’ll dramatically reduce soreness, while boosting your hydration!

Lindsey Mathews

Lindsey Mathews

Head Trainer

Certified nutritionist, personal trainer and head ambassador at IdealFit.

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