The way you start your morning can make or break the rest of your day. These healthy morning habits will help you start your day with youthful vitality, a relaxed and energized body and a positive mindset… even if you’re not a morning person.
Drink a glass of warm lemon water
Start your day off by drinking a glass of warm lemon water, at least 10 minutes before you eat breakfast. Lemons contain a lot of healthy nutrients. Drinking water with lemon juice helps wake up your digestive system and re-hydrates yyour body after 8 hour of fasting.
If you want to know more about the benefits of this simple routine… and why it’s a great way to start your morning… read our article about the benefits of this simple drink.
There’s nothing like a short bout of exercise to get you going early in the morning. If you’re like most people, you’re probably laughing right now and thinking – there’s no possible way I’m going to be doing any activity that early … other than drinking my morning coffee.
First of all, you don’t need to be doing an hour long workout every morning. As a matter of fact, the ideal length for a morning exercise routine is between 10 and 15 minutes. If this means dragging yourself out of bed 10 minutes earlier, then trust me… it’s worth it!
Here’s the benefits of exercising first thing in the morning:
- Jump starts your metabolism
- Get’s your blood flowing
- Improves your insulin sensitivity
- Increases your body’s natural production of growth hormone
- Oxygenates your body
- Wakes up your nervous system
- Causes the production of feel good neurotransmitters
- Shoots your brain into productivity mode
My advice… just try it. I challenge you. Spend just 10 to 15 minutes every morning doing a simple exercise routine. The Curve-Ball Effect workouts are great for this.
Keep this up for at least one month. Chances are that – before the month is over – you’ll be finding yourself getting out of bed and automatically starting your workout, before you have time to consciously think about it. That’s the power of creating a habit!
This is a great way to start off your day, especially of your looking to lose some excess fat and tone your body.
Want to devise your own routine? Here are some great guidelines that will help you get the most out of every minute of morning sleep time you sacrifice:
- Do your workout immediately after you wake up
- Include at least one explosive movement in your routine
- Include at least one static stretch in your workout
- Keep it short, keep it sweet (no more than 15 minutes)
- Your workout should fit your (aesthetic) goals
If you goal is fat loss and toning, you’re best off choosing higher intensity resistance type workouts. However, the most important thing when deciding on a morning exercise routine is that it resonates with you.
If you like the slower, gentler movements of yoga or tai chi… go for it! The chance of you sticking with your morning workouts – even for just 30 days – is much greater if you actually enjoy what you’re doing.
You can also build it up by starting with just one exercise and doing two or three sets of 10 reps. Full body bodyweight exercises are great for this. Simply add one new exercise per week until you’re workout consists of 3-4 exercises.
Pressed for time or don’t want to get up a whole 15 minutes earlier? Try this 4 minute workout. It’s an intense, equipment free, Tabata style workout that will really get your blood pumping and rev up your metabolism in the morning.
So… pick a form of exercise you really enjoy doing and invest 5-10 minutes of your time every morning doing it. After just a few days you’ll start noticing the power this simple daily routine has on your body and mind.
Eat a good breakfast
After your short workout it’s time for a good, nutritious breakfast. If you’ve had the recommended 8 hours of restful sleep and you’ve been exercising for 10-15 minutes, your body will probably be running on fumes. A good breakfast will help you refuel and provide you with the energy you need to start your day off with a bang.
A healthy breakfast should be well balanced and contain the right amount of nutrients like:
Helps maintain your muscles and stimulates your brain, helping you to stay focused during the day. Good sources of protein for your breakfast are: eggs, lean meat, low-fat yogurt and peanut butter.
Your body’s main energy source. The best sources of healthy carbs are fruit and whole grains such as whole wheat bread, rye, barley and quinoa. These also contain a lot of fiber, which is essential for a healthy digestion.
Try to stick with low or medium Glycemic Index foods when picking your carbohydrate sources. These have less of an impact on your blood sugar and insulin levels. They also take longer to digest, which helps prevent hunger pangs.
For a long time fats were the enemy of anyone on a diet. The truth is… you need fats just as much as you need protein, carbs, fiber, vitamins etc. You just have to pick the right ones.
The fats you want are monounsaturated fats and polyunsaturated fats. Great sources of healthy fats are: avocados, nuts, fatty fish, flax seeds, pumpkin seeds, peanut butter, olives and tofu.
Are you a notorious breakfast skipper? Check out these healthy breakfasts (for people who hate breakfast).
Try to include vegetables in every meal you eat. Veggies provide as with vitamins, antioxidants, phytonutrients, minerals and fiber.
Did you know that smiling can positively affect your mind, your body and the people you come in contact with? Both scientists and spiritual leaders agree that smiling can change the world around you.
The act of smiling causes the release of the feel good neurotransmitters serotonin (natural anti-depressant), dopamine (helps control your brain’s reward and pleasure centers) and endorphins (natural pain relievers).
5 Steps To Looking 10 Years Younger
Even in their fifties Steve and Becky are still usually the best built people in the room. Here’s how they do it.
When you smile you look more attractive, relaxed and reliable to others. Research shows that people treat you differently when you smile. A smile is also contagious. Smiling at others coaxes them to return the favor, allowing both of you to look more attractive and feel better about yourselves. A win win situation if ever there was one.
Yes… there’s magic in your smile. So make it a habit to put a smile on your face as soon as you wake up in the morning.
Focus on your goals
Have you ever heard of the book ‘Psycho-Cybernetics’ by Dr. Maxwell Maltz? It’s helped millions of people improve their self image, become more successful, and increase their quality of life. How?
By visualizing their goals every day.
According to Maltz, the human brain is a goal striving mechanism. What it comes down to… your mind needs to have goals it can work towards. And to reach those goals you need to focus on them continuously.
Research has shown that our minds can’t tell the difference between something real and something we vividly imagine. For example, if you imagine biting into a fresh lemon vividly enough, your mouth will start watering.
What do most of us do as soon as we get out of bed? We start worrying! We play detailed mental movies in our head of the things we don’t want to happen to us.
The solution? Make the mental movies about the things you do want. For most of us this takes quite a bit of practice, but the results are well worth the effort.
So, as soon as you get out of bed… put a smile on your face and start focusing on all the wonderful things you’re going to accomplish today. After that, drink your lemon water, get active and enjoy a nice nutritious breakfast.
Do this simple routine for 30 days. Make it a habit. It won’t be long before you’ll have difficulty remembering how there used to be a time that you weren’t a morning person.