Wake Up, Shape Up: The Morning Rituals of Fitness Elites Revealed.

Start each day feeling energized and motivated with these easy habits to add to your morning routine. As your personal trainer, I’m excited to share my top science-backed tips to help you kick off your day on the right foot. Begin by trying one or two of these suggestions to create healthy habits that can change how you feel. Let’s dive in!

- Drink a Glass of Water: Dehydration can sneak up on you and sap your energy. Since our bodies are made up of 55-75% water, hydrating first thing in the morning sets a positive tone for the day. Drinking water on an empty stomach helps flush out toxins and leaves you feeling refreshed. Plus, it can boost your metabolism and help you feel full longer.

- Sunlight Exposure: Just 10 minutes of natural light in the morning tells your body it’s time to wake up. This helps regulate your circadian rhythms, which control sleep, hormones like serotonin that affect your mood, and even your risk of certain diseases. Sunlight also helps maintain healthy vitamin D levels, which are crucial for bone and immune health. So, take a moment to enjoy your morning coffee or tea by an open window.

- Deep Breathing: Spend a few minutes practicing deep belly breathing before diving into your daily tasks. This calming technique activates your parasympathetic nervous system, reducing stress and anxiety. Lower cortisol levels will help you feel more focused instead of groggy from caffeine alone. Try inhaling for 7 seconds and holding for 11 seconds.

- Positive Music: Instead of waking up to a jarring alarm, greet the day with some upbeat music you love. Music activates the reward centers in your brain, giving you an instant mood lift. Research shows that those who start their day with music feel more energized and creative. Create a high-energy playlist the night before to set the tone.

- Morning Movement: Just 10 minutes of light exercise can get your blood flowing and energize both your body and mind. Whether it’s a walk outside, some stretches, or basic bodyweight exercises indoors if the weather isn’t great, moving in the morning helps relieve muscle tension and elevate your mood.

- Plan Your Day: Prepare for success by spending 10 minutes organizing your day the night before or when you wake up. Prioritize the top three most important things and plan your appointments/activities appropriately. Knowing what lies ahead relieves stress and helps you to devote all of your efforts to what is most important.

- Reflection Time: Silence your inner noise by devoting 8 minutes to reflecting on what you want your day and life to be about before distraction sets in. Visualize success and express