Build a Better Morning Routine
Building a better morning routine goes way beyond eating breakfast. A good morning routine is the key to productive, energizing days that allow you to do “all of the things”. Because... when you win the morning, you win the day! ;)
Join my FREE 5-Day Challenge to help you build a better morning routine, what are you waiting for? Start your year off right and join now!
In this post, I will share with you my 5 key strategies to building a better morning routine, including how to build a power breakfast that will fuel you all morning long. And for all you early morning runners or gym goers, I have tips and strategies to help you determine IF and WHEN you should be eating to fuel your am workout hustle.
So where do we begin? If you want to join my 5-day Challenge For Building a Better Morning Routine sign up here! But first of all, recognizing if you have a morning routine and is it working for you? aka) Do you leave the house feeling relaxed and put together, or is it always chaos? Ask yourself this question and it should put things into perspective.
Why is it important to have a solid morning routine?
I liked this explanation by Forbes Magazine:
Creating a morning routine for yourself is essential to a successful life. Waking up earlier than usual will give you ample time to focus on your goals and conquer the day with more energy, mindfulness and strength. And who doesn’t want that righhht? Ok, let’s dig into these 5 strategies.
1. Wake up earlier, even if it is just 5-15 minutes early. This means, not hitting snooze, and actually getting up at a reasonable time. Take a look at what time you are waking now, and simply wake up early, even by just a little bit. This extra time will allow you to actually eat breakfast, make a better breakfast, get the kids out the door, pack your gym bag, or even get you working out--but don’t worry too much about what you will do with this extra time, just create it!
2. HYDRATE ASAP. Don’t wait. And by this I mean water, yes even before your coffee or tea! Most of us are dehydrated, and when we sleep, we are going extended periods of time without eating or drinking and often wake up dry. To make sure you get this done, leave a glass of water at your bedside table and aim to drink 1-2 cups (8-16 oz) first thing in the morning. I also like to drink a clean greens drink right after my water in the morning, this is not breakfast but it is a drinkable veggie greens product and it offers extra vitamins and minerals, any product will do, or just for-go this all together and focus on eating enough veggies and fruit throughout your day.
3. Get your head straight for the day. Take 3 deep breaths, and list 3 things you are grateful or thankful for. You can even do this before you get out of bed, or when you are in the shower. Whenever you do it is OK, just make sure that you do it, because it will reframe your mind positively and have you thinking positive thoughts right off the hop.
4. Eat Breakfast within the first HOUR of waking up. Yes that is right, we want to quick start your metabolism first thing in the morning. Drinking coffee or tea is fine, yes, but it does not count as a meal, even if you add cream and sugar! When I share this tip with my 1:1 clients, there are 2 common reasons we DO NOT eat in the morning.
1. We think we have no time. Well guess what?! You’ve now just created an extra 5-15 minutes of time in the morning by waking up earlier...so, you do have time! Just making sure you are using it right!? Here is a great recipe that can be made the night before, even days before, and enjoyed in the morning.
Overnight Cherry Coconut Chia Pudding
3 tablespoons of chia seeds
1 cup coconut milk (you also can use almond or other nut milk if you’d like)
1 cup chopped cherries (frozen or fresh, your choice!)
1 tablespoon (to taste) of honey
Dash of vanilla
½ teaspoon cinnamon
Place all ingredients in a glass container and stir well. Cover the container and place it in the refrigerator overnight.
When it’s time to eat, place serving in a bowl and garnish with an optional teaspoon of almond slivers.
What is another reason we may not eat within an hour of waking up?
2. We don't feel hungry. Our bodies are so good and getting used to what we do...and this includes NOT eating. If you historically have not eaten breakfast, your body is used to that and you won’t feel hungry. Believe me, after 3-5 days of consistently eating breakfast...you will start to feel hungry because you have woken up your metabolism, and that is a good thing! If you really can’t eat a full breakfast, start off by having something small, like a piece of fruit, and then eat your main breakfast a couple hours later, or when you arrive to work!
Now for all you runners, and those of you who like to hit the gym early I have a workshop coming up (January 2019) where we discuss specific strategies for building a better breakfast and how to fuel through morning workouts, stay tuned for more details!
But for now, use this rule. If your run or workout is less than 30 minutes, and is lower intensity, just eat after. But if you have a long run, intervals or HIIT class planned, then split your breakfast into 2: eat something small (like fruit) and then eat your larger, more substantial portion of your breakfast after your workout, as best you can, within 1 hour of finishing that workout to make sure your muscles are getting refueled with all that you need!
5. Build a POWER BREAKFAST & F it up. I will admit, if you go from eating nothing in the morning to eating ANYTHING, you are taking a huge step forward, it is not easy to break habits or start new habits, so you are already winning. BUT here are a few tips I like to use when thinking about building a power breakfast. Just remember…F up your breakfast: Focus on Fibre.
A) Fruit. Have a serving of fruit, berries pack a lot of fibre first thing in the morning, but all fruit has fibre and any piece of fruit (½ - 1 cup) will do!
B) Fibre extras. Add hemp, chia, flax, nuts, high fibre cereal to whatever you are eating in the morning! It can be sprinkled into oatmeal or cold cereal, onto toast, hemp hearts in eggs, you name it, just have to think outside the box a little!
C) For sure carbs. Don’t hate on carbs first thing in the morning. It is the best time of day to fully fuel and top of your brain stores and muscle glycogen. Keep is simple, whole grain oatmeal or toast- don’t over do it. Here are a few of my favorite breakfast bowls below: and they have been all “F’d” up.
If you would like to join My 5-day challenge to building a better morning routine, sign up now and I will deliver details and information directly to your inbox! I know you can do it, and I can't wait to be a part of your journey!