Ten Minute Wake Up Routine

By: Scottsdale Weight Loss Center

Published: March 29, 2012

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Before you reach for your morning cup of coffee, take a few minutes to get your day off to a great energized start. Setting aside just ten minutes of the morning for exercise will change your day for the better and keep you on track towards meeting your weight loss goals. This simple and straightforward exercise series is appropriate for beginners as well as advanced exercisers, and doesn’t require any special equipment. So, as you are trying to lose weight with the help of your weight loss center in Phoenix, consider this simple ten minute morning workout routine to supplement your efforts!

Start with Stretches: Inhale deeply and lift your arms straight above your head to welcome the morning. Slowly bend from the hips into a forward bend. Hold this stretch as long as you like, moving deeper and deeper into the stretch as you inhale and exhale. From here, walk your hands out into a plank position and prepare to do ten pushups. After you’ve finished the pushups, move into an upward dog by lowering your thighs and legs to the ground and arching your back. As you do this, look toward the ceiling and keep your arms straight. Finish your stretches with downward dog.
Let it Flow: After you’ve stayed in downward dog for about 30 seconds, move into warrior pose, which is done in a lunge position with the arms extended to the front and back. From here, go down into triangle pose by grabbing your front ankle and extending your other arm into the sky. Deepen the stretch by straightening your front leg. Move into airplane pose by extending your arms to the sides. Repeat the flow section on the other side.
Build Strength with Simple Exercises: You can add strength exercises into this routine by throwing in sets of 10 pushups to break up the stretches. Finish your workout with strengthening exercises for the abdominal muscles. Start by doing 20 crunches, and gradually build this number for more intensity. For an added challenge do 20 jackknives instead of traditional sit-ups. Jackknives are basically crunches that are done with the arms and legs extended, which adds additional stress to your abdominal muscles. Finish your workout by sitting in the crunch position, with your legs extended and lifted just a few inches off the ground. Cross your arms at your chest and lift your chin slightly. Hold this position as long as you can.

Exercise gets your metabolism going and builds muscle. As you do these exercises, pay attention to your breath and focus on form to get the most out of the workout.

nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

gina weight loss before and after scottsdale weight loss center

Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

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Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

chuck h weight loss before and after scottsdale weight loss center

Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

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Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

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   Trustindex verifies that the original source of the review is Google. Great place 30 lbs.and counting thank you
And now it is over 40 lbs. and counting thank you great job
     
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   Trustindex verifies that the original source of the review is Google. I landed at Scottsdale Weight Loss 13 years ago and lost 50 pounds….regained 10 and then lost them again, plus another 20.  It is a great program, and all the professionals are amazing and caring.
     
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   Trustindex verifies that the original source of the review is Google. SWL has been a God send to me! Dr. Guzman & staff especially Lilia & Bianca! They’re so supportive & professional I have lost approx 50 pounds over the year at my own pace.
     
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   Trustindex verifies that the original source of the review is Google. The staff at the Phoenix office are great! My experience with Dr deGuzman has been wonderful. Miriam has always been very helpful and makes the office visits pleasant and personal. The medical assistants have always been professional and great to help meet my goals.
     
   Paula S 
 81 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I really felt comfortable with Kristen at my initial appointment.  Everyone at the center was caring and friendly, from Bianca, at the front desk, to Lily, who is the MA.  Kristen listened to my frustrations and prior disappointments about what has not worked, and is confident that she can help me achieve my goals of weight loss.  I am looking forward and excited to see the success I will attain.
     
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   Trustindex verifies that the original source of the review is Google. Amazing staff and great program!  Feeling great!
     
   Brian H 
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   Trustindex verifies that the original source of the review is Google. I'd lost 20 pounds on my own and struggled to keep it off.  I decided GLP-1 meds were the next step in losing more and keeping it off.  I wanted a medical doctor supervised program and chose SWLC.

I am so very glad I did!  The team in Glendale is so supportive and kind; and when I feel discouraged, they pick me up with positive energy and input.  They really do a great job with encouragement all the time.

6 weeks in I've lost 17 pounds, and am approaching weight loss with a very new perspective.  Also knowing that when I reach my target goal, they'll be there through maintenance and beyond is encouraging as well.  Good to not feel alone on this journey.
     
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 105 days ago
 
 
 
 
 
 
  
 
 
 
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