Goal Oriented: Rise and shine! Here's your new morning ritual

We all know the feeling.

The alarm clock goes off and we hit snooze. After 3-4 rounds of pressing reset on the clock we know that we need to wake up and start the day. We stumble out of bed and begin our day. Depending on your situation you may have kids that you need to get ready for school which always adds stress to your morning routine. If you don’t have kids you may have a few extra minutes that allow you time to get a fresh cup of coffee and start your day.

Whatever your situation, I believe your morning ritual is such a key factor in how your day goes. I admit I’m guilty of coming downstairs and reaching for my cell phone. I know that it’s not the best thing for me since it will most likely initiate a stress response and that is not an ideal to start the day.

Below are five (5) ways you can start your day that can have a positive impact on your health:

1. Take ten deep breaths before you jump out of bed. Many of us wake up worrying about what we need to do for the day. By taking ten deep breaths this allows you to tap into your parasympathetic system (rest and digest) which is a good way to start your day.

2. Before you reach for the coffee grab a large glass of fresh water. By adding some sea salt and lemon this will kick start your hydration for the day.

3. Get in a quick workout. If you are short on time, here is a circuit workout (videos included) that you can do with only one kettlebell or one dumbbell.  Set a timer for 15-20  minutes and rest as much as you need to. Warm up with some foam rolling for five minutes and add in some mobility work (i.e. ankle mobility, hip mobility, thoracic spine mobility as well as 10 body weight squats and 10 push-ups). Keep this workout short and as always focus on good form.

One important note: Do not do this work out without FIRST warming up.

  • A1. Kettlebell swing:  six (6) reps (Note, if you do not know how to do a proper deadlift do not do a kettlebell swing. First learn how to do a deadlift and hinge at your hips.)
  • Video: Kettlebell swing
  • A2. Kettlebell goblet split squat: six (6) reps/side
  • Video: Split squat- Goblet
  • A3.  Kneeling kettlebell lift: six (6) per side
  • Video: Kneeling kettlebell lift
  • A4. Kettlebell single leg RDL- six (6) reps per side
  • Video: Single leg RDL
  • A5.  Turkish get up: 3 reps/side
  • Video: Turkish get up
  • Rest 60 seconds and repeat

4. Eat some fat and protein with a small amount of carbohydrates. By doing this early in the day it will allow you to experience the following:

a. Steady sugar levels

b. Satiety. You will feel comfortably full as you start your day. It won’t be a feeling of being bloated but rather a feeling of being satisfied as you start your day.

Here are two options for you:

Two (2) eggs (organic if possible), cooked in grass-fed butter with red peppers and some cheese mixed in.  Add in a side of strawberries.

A smoothie with Hemp or whey protein, spinach (leafy), frozen raspberries and coconut oil (melted). Add in some ice and blend it up.

5. Mix in some Yoga. The morning is a great time to clear your mind and by adding in a 5-10 minute routine it can help you later in the day.

Please keep in mind that you don’t have to do all five of these things listed above. Pick one of these tips and implement them into your routine. Over time develop your own routine that will allow you to have a minimum of twenty minutes each morning for yourself.  I know this will seem impossible for some but if you look at your schedule I am sure that you can carve out time for yourself. That may mean that you need to go to bed earlier or put down your cell phone. Your morning ritual is a key player in your health and well being.

Good luck with your training!

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

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