My Morning Kickstart Routine to A Kick Ass Day Every Day

Refining The Morning Ritual

My morning ritual has dramatically changed my life for the better. I’m currently 35lbs lighter than I was a year ago, I’m stronger, faster and I have more endurance than I’ve ever had. I attribute these gains to series of small additions and refinements to my daily diet and exercise. More specifically in my morning routine. My routine has evolved quite a bit over time and this is where it’s at now.

Protein Shake

First thing I do is drink a Shakeology shake. My favourite is the Vegan Chocolate flavour. I had stopped taking any supplements or shakes for a while in the morning, but after learning the origin of Shakeology’s formulator Darin Olien I had to try it. It’s fantastic. I learned about Darin from the Rich Roll podcast (this episode and the follow up) and I read his book Superlife: The 5 Forces That Will Make You Healthy, Fit, and Eternally Awesome. The Colesnotes are that Darin sources directly from the farmers ethically and ensures the ingredients are processed correctly in order to maintain as much nutritional value and density as possible. Also, it’s the most delicious shake I’ve ever had. My wife and I also use the Vegan Tropical Strawberry in our afternoon smoothies to liven up the greens! Very happy with this find. Highly recommend!

Five Minute Journal & Meditation

As I drink my shake I write in my Five-Minute Journal. I write three things I’m grateful for, a few affirmations and something I learned from the Dalai Lama and Desmond Tutu in the Book of Joy. I write out “Today I am fortunate to be alive. I have a precious human life. I will not waste it.” It may sound cheesy, but every single time I physically write it out it aligns my perspective. If something is bothering me in the back (or front) of my mind this puts it in it’s proper place. This sets the tone for the day from a mental and mood perspective.

Every morning without fail I meditate for 20 minutes. It’s been almost a year now and it has truly changed me. Some mornings are more difficult than others, but they are worth the time you put in. Anyone wanting to try it start with one minute, two minutes, five minutes and gradually get longer. There are tons of apps like Headspace (pay) and Insight Timer (free), but if you want to keep it simple here’s some easy instructions.


Right now I’ve added the Wim Hof course to my mornings which I do right after my meditation. This takes about 30 minutes after which I train. The training can either be 45 minutes of weights in the form of a push, pull or legs focus, a 30 minute yoga a la YouTube, a run of 4–8KMs, sprints either flat or hills (more hills now in preparation for Tough Mudder), and now that I have a bike so I’ll put in some KMs on the road. I decided to get exercise in the morning because I was feeling sluggish with I got home from work and wouldn’t feel like training. When I started the training in the morning I thought I’d be even more exhausted when I arrived home, but I actually have more energy. Plus I’d want to spend that time with my wife and daughter anyway. Win-win!


After my shower, I prepare breakfast for me and my wife. I start with a grain-free granola (I’m going to add oats to this next week) which I make on the weekend and I add two Brazil nuts, ground flax, organic strawberries, blueberries, a banana and Silk fortified unsweetened almond milk (nutritional profile below).I look forward to this breakfast every day and it hits the spot after training. Sometimes I replace the granola with Vegan Pancakes. Another big change I made recently is I switched out my coffee with mint Matcha tea. I know, blasphemy, but I wanted to get the coffee out of my system for a while. I haven’t decided if I’m going to go back to it again. Now when I think I need energy I turn to water or a 5 minute meditation. So far this practice has worked every time!

With the added Wim Hof Method course my mornings are up to two and half hours so I’m up at 5:30AM and am able to get to work for 9.

Nutritional Profile for breakfast