Creating routines and habits allow you to give your best everyday as well as make the best of everyday.
A morning routine not only gives you momentum to power through your day but allows you to accomplish more than you would have otherwise. I can tell you right now that no one enjoys being woken up by their alarm. However, it is in those early hours that you have the ability to make the biggest difference in your over all health and wellbeing. If you want change in your life, you’ve got to create it.
Now, waking up early isn’t for everyone, I get it. Developing a morning routine takes a some work, especially for those non-morning people, but if you are looking to accomplish big things then it is absolutely necessary. You have to do things others won’t to accomplish what others can’t.
As a firm believer in bioindividuality, I do not think there is one “right routine” for everyone. That the best part of this whole thing, you can’t do it wrong! You just need to find what works for you and your body, as well as what fits into your daily schedule. Below are my tips for building a successful morning routine that will leave you ready to take on whatever comes next. Try out incorporating one or two at a time to find out what your perfect morning really looks like. Again, there is no need to take on all of these at once or ever. Do what works for you!
Timing is everything
Waking up earlier isn’t an easy habit to create but once you get used to it, you will be amazed with what you can accomplish. Now take your time with this and don’t bite off more than you can chew. Set your alarm 30 minutes earlier than you usually wake up for a week or so and then continue to set it another 15–20 minutes earlier each week until you reach your goal wake up time. You want to have enough time to accomplish all of your necessary morning rituals and get to work in a calm, collected manner.
Journaling
When we wake up our brains are at their peak of creativity. Overnight your subconscious has time to think over any questions or ideas you have been pondering. Your brain works to connect the dots between things you many have never thought about being inter-connected before. Use this to your advantage. Instead of grabbing for your phone or computer right away, grab a journal and write. Just write down whatever comes to mind. It doesn’t have to make sense at the time, just let whatever comes to mind flow out of you.
If this seems daunting, you can write questions or ideas for yourself at night that you would like your subconscious mind to mull over. Or you could structure your journaling to answer the same questions everyday to get your brain flowing. Some examples would be:
- positive daily affirmations
- things you are looking forward to today
- things you are thankful for
- goals for the day/week
I personally end up writing more of a “To Do” list most mornings but along with it also comes blog ideas, business ideas, workouts ideas, etc. When we immediately check emails and social media, we are taking in so much external information it makes it hard to find our own voice. Use your mornings to take control of who you want to be and what you want to put out into the world.
Meditation
I like to take the time after I write to just breathe and stretch. Meditation doesn’t have to be this huge ordeal. Close your eyes and pay attention to your breathe as it comes in and out of your body. Just let your thoughts flow naturally, not taking hold of any one thought in particular. Just breathe. Focus on your breath. This is the basis of what all meditation and yoga is. For me, a few, quick stretches are all I need to clear my mind for the day ahead. I’m talking less than 5 minutes total, some days its even under 2 if I’m in a rush and ned to get to the gym. If you need more guidance or would like a longer practice. Simply search Youtube for a guided meditation or yoga session.
Movement
Get your body moving for at least 20–30 mins. This can be a walk, run, yoga, lifting, cycling, crossfit, or whatever else you like to do. You can also do something different each day to keep it interesting or stick with a form of fitness you love. All that matters is that you wake up and to move your body in some way, shape, or form.
Not only does this increase your serotonin and endorphins, making you feel great, but you get it out of the way and don’t ahem to worry about fitting your workout in later in the day. Being a trainer and fitness enthusiast, this is my #1 tip to just about everyone when it comes to fat loss. I personally prefer to workout fasted, first thing when I wake up. If that is too much for you then have a small snack beforehand (such as a half a banana or 1 slice of toast with 1 tbsp nut butter, etc.) and get your body moving. What you do first thing in the morning has an effect on how you feel and treat your body the rest of the day. When you workout first thing in the morning you will want to nourish and fuel your body with healthy foods.
If you need ideas, I post weekly workouts on my Instagram: @kearachristinefit, every Wednesday!
Hydration
This is my top wellness tip for just about anyone. If you are wanting to feel and look better in your everyday life, drinking more water is guaranteed to help. Most of the population (about 75%) is chronically dehydrated. This has a huge effect on energy, alertness, and metabolism throughout the day. We also tend to confuse thirst cues for hunger cues, worsening the problem.
Make it a point to drink one full glass of water when you wake up. I personally roll out of bed, drink a glass and go to the gym right away so I end up coming close to finishing a 40 oz water bottle before I come home for breakfast. Another route you can go is to drink warm lemon water upon awaking. This is not only super refreshing but also kick starts your digestive system and helps your body to wake up for the day as well.
Nutrition
Your breakfast should be the most nutritious meal of the day. Think nutrient dense, not calorie dense. This is why you will see a lot of health professionals start their day with some sort of superfood smoothie, brain boosting healthy fats such eggs and avocado, or even adding things like butter or coconut oil (aka MCT’s or medium chain triglycerides) into coffee. Now we can talk about all the different benefits of healthy fats and superfoods in another blog post but for now let’s get you started on the basics.
If you are a person that does not regularly eat breakfast… WHAT IS WRONG WITH YOU???? ..Just kidding.. But seriously! You are missing out on some prime nourishment time for your body. Plus breakfast food is the best!
Since every single body is different I cannot tell you which is the best choice for you (unless you would like to work with me and we can dive deeper into your nutrition!) but I’ll go over some healthy options to get you started in the right direction:
- Eggs/egg whites, sprouted toast with avocado or nut butter
- Eggs/egg whites, greens or other veggies cooked in coconut or avocado oil, and avocado
- Oatmeal or quinoa with fresh fruit, nut butter, and protein powder
- Smoothie with a base of greens, 1–2 fruits, 1–2 veggies, and 1–2 tbsp of healthy fat then use non-dairy milk or water to blend it together. I find this works best when I freeze fruit and veg in advance and can just throw everything together! The key with making a healthy smoothie is to avoid using too much fruit. Of course there is a time and a place for fruit in your diet and I am not saying that fruit is bad but you can definitely have too much of it and smoothies tend to become sugar bombs when only made with fruit.
Having a lot of sugar for breakfast, or any meal, will leave you feeling good for an hour or so until you crash and start feeling hungry again. This is due to your insulin levels spiking and then dropping fast. You body then starts to crave more sugar to increase your insulin once again. We want to avoid spikes and just keep more even levels through out the day. Think kiddie coaster at the fair, not the Superman Coaster at Six Flags.
If you have more questions about your nutrition or would like some help coming up with a nutrition plan that is right for you, you can email me at keara@kearachristine.com for a free consultation!
This is also the time to prepare the meals for the rest of your day away from home. You can either meal prep on Sundays and then just throw it all together each day or you can make your lunch and snacks as your make your breakfast. Personally, I hate leftovers so the only thing I ever prep ahead is roasted veggies. I end up making all my meals day of, but that isn’t feasible for everyone so just find what works for you. Either way, failing to prepare is preparing to fail. So make a conscious effort to use this time wisely!
Do Your Own Thing!
Last but not least, do something for you! Each morning I like to listen to (at least) one of my fav podcasts. Lately I am loving The Balanced Blonde’s Soul on Fire and Dave Asprey’s Bulletproof Radio. I also like to check out my fav blogs and Instagram while I eat breakfast. My boyfriend hops on his computer to check his stocks, the news, and the latest posts on his fav sports blog before he heads into work. So you do you, boo boo. Find the things that add a little something to your day — walk the dog, listen to a podcast, get on social media, visit the beach, go out for coffee, meet a friend, etc.
The smallest changes can have the biggest impact on our lives. I encourage you to develop your own morning routine that truly lights a fire within you every morning. Each day brings a new opportunity for you to better yourself and the world around you. So get out there and be the change you want to see in the world!
