How To Start Your Day The Right Way

One of the questions I hear most often from people is what to eat for breakfast in order to start the day off right.  You’ve heard it before; Breakfast is the most important meal of the day. It’s true, eating a nutritious breakfast sets the tone for the day and promotes weight loss by maintaining blood glucose levels and your metabolism. However, it’s not only about what you EAT in the morning to create a productive day, there’s a little more to it.

Here are 6 easy steps for your mornings to have an ultimate high-energy day. 

Wake Up at the Same Time Every Day

If you struggle with motivation, poor eating habits or ‘finding the time’ to workout, this may help. Force yourself to get up at a consistent time every day in order to sync your body with a daily schedule. (Yes, even on the weekends!) 

We all have an internal clock, also known as our circadian rhythm. Waking up at the same time everyday will help stabilize your circadian rhythm. As a result, you should naturally become tired at the same time every night. Having a steady circadian rhythm is great because you’ll get to be more productive during the day! With proper routines, time to prepare healthy meals, and scheduled exercise time your results will benefit immensely.

Pre-breakfast Boost; Water

Drink a tall glass of water FIRST THING after waking up in the morning. Well, you may want to brush your teeth first, but then down that water.  Our bodies can naturally become dehydrated through a nights sleep. You’ve lost moisture with each breath since water moistens oxygen for easier breathing.  The first thing drinking water will do is provide your cells with much needed hydration. It will make you feel more refreshed and help you have more natural energy though out the morning.  Also, think of it as an alarm clock for your metabolism. It has been proven to contribute to your body’s ability to burn calories and boost your metabolism. 

Studies have suggested downing up to 20 ounces of room temperature water upon waking which translates to 2.5 cups. That may be a little too much for some to handle at first, so start small if you need to. As a reminder, keep a bottle or tall glass of water on your nightstand or next to your toothbrush. Me? I keep a full Nalgene bottle on my bed stand ready to be chugged right when I wake up.  Drinking water right when you wake up is an energy boosting way to start your day.

High Protein Breakfast

Remember how I said breakfast is the most important meal of the day? It’s true! Eating a healthy breakfast provides you with the energy and nutrients you need to start your day off right. However, WHAT you eat for breakfast makes the biggest difference.  Stick to a breakfast high in protein to boost your energy and help you feel fuller longer. Opt for lean protein food selections such as egg whites, skim milk, protein powder, or low-fat yogurt.  Greek yogurt with blueberries and chopped almonds is one of my favorites.  A spinach and mushroom omelet sprinkled with low-fat feta cheese is another great choice.  Try pairing each lean protein food source with fruits or veggies to help gradually digest your breakfast and keep you energized until lunch.

Coffee and Tea 

After gulping a tall glass of water, reaching for a cup of coffee or tea may do more than just give you a jump-start to your day.  While the caffeine in coffee and tea is associated with alertness, enhanced athletic performance and even increased concentration, it has recently been publicized for its health benefits. Coffee and tea are both loaded with antioxidants, they can be preventive for type 2 diabetes and heart disease, and can be helpful with obesity issues.  However be sure to leave out the heavy cream and sugar! Too much sugar wreaks havoc on your metabolism and causes weight gain. 

As with anything, way too much coffee or tea could result in adverse health effects. Be sure to consume in moderation and check with your doctor if you have high blood pressure.  So, if you are looking to start your day off with a little caffeine, both coffee and tea have their pros and cons and, for the most part, are pretty decent for you. 

Most importantly: The workout

I realize not everyone is a morning person but morning exercisers are more likely to stick with their routines and achieve their goals. Getting up and working out in the morning can have lasting effects on your energy. Strength training in the AM jump-starts your metabolism, ensuring you burn calories throughout the day. Also, physical activity helps pump up your brain’s production of feel good endorphins elevating your mood and starting your day off on a positive note.

Don’t hit that snooze button. Waiting until later in the day to exercise increases the likelihood that you’ll skip your workout. Something always comes up. Your friends invite you to happy hour, you have to stop by the store, or your boss keeps you after hours.  There are too many obstacles in your way if you wait. I know what your are thinking, you’d rather gargle pickle juice than wake up early, but believe me, you can learn how to bring it before the crack of dawn.

Here are a few easy tips to remember:

• Take a few minutes to prepare by setting out your clothes the night before.
• Go to bed early. Shutting off the TV and putting down that smart phone at least an hour before your intended bedtime may help. This gives your brain a chance to unwind and get ready for sleep.
• Every Sunday pencil in your weekly workouts to create an action plan and get your booty in gear. The more you can adhere to a regular morning workout schedule, the less likely you are to miss a workout, which ultimately brings you closer to achieving your goals.
• If you are short on travel time in the mornings or if there isn’t a gym nearby, bring the trainer and gym to you. Hiring an at home personal trainer is a smart and easy way to reach your fitness and health goals.