By: Kate Leeney-NASM Nutrition Coach, NASM Fitness Nutrition Specialist, Personal Trainer
"Lose an hour in the morning and you'll spend the rest of the day looking for it."
I recently read this quote and loved it because I truly believe that how you start your day will effect how the rest of your day goes. I have been getting up between 3:45am-5am for close to ten years because I truly believe that it has set me up for the most success in every area of my life!
I have been in the place of rolling out of bed and rushing to get ready for work. I have also been in the place of having a slow morning and doing wellness practices to set me up for a positive and peaceful day. The choice is always yours and you can create a new routine in any moment.
When I am working with women 1:1, we work a lot on prioritizing restorative sleep and waking up earlier so that we can feel our best and prioritize what is important to us. I challenge you to get up 30 minutes earlier and see how much better you feel!
Here are some ideas for your mornings:
Here are A FEW benefits that these things may provide (and benefits that I have personally experienced). When working with women, we formulate a plan for mornings and talk about things they might experience when doing these things consistently!
Meditation/Breathwork Benefits: boosts mood, brings you into the present moment/ gratitude, calms nervous system, decreased levels of stress and anxiety
Cold Therapy Benefits: increases alertness, stimulates immune system, supports muscle recovery, reduces levels of stress/anxiety, may help to reduce inflammation (start at 3 seconds and work your way to 3 minutes).
Hot Therapy Benefits: provides detox while sweating, decreases levels of stress/anxiety, helps with workout recovery, gives a feeling of deep relaxation (we love alternating cold/hot!)
Exercising: helps to manage weight, reduces risk of long-term disease, strengthens muscles/flexibility, boosts mood, helps you to sleep better
Intention Setting/Make a list: Setting an intention for your day and how you want to feel is something that you can always come back to in times of stress or overwhelm. Making a list of things that you want to accomplish can help your mind to focus and have more peace through out the day because you know what you need to get done.
Reading/Motivational Podcast: This helps to set your day up with positivity and motivation for the day!
Hydrate before coffee: Did you know that you get dehydrated while you sleep? Aim to have a full glass or 20-32 ounces of water BEFORE coffee. We love warm lemon water to start our day.
These are only a few ideas that we have! The Luminous Wellness app is always filled with ideas. To join our community, visit our website for $20 monthly or apply for 1:1 coaching.