1. HYDRATE & NOURISH
Hydration is critical since our bodies are 70% fluid; very often when we’re hungry, we’re actually thirsty; the brain often mistakes dehydration for hunger, so by eliminating the former (by drinking up), the latter may also subside. We lose a lot of water during the day, especially in the dry air-conditioned office environment! A regular swig helps keep me alert and focused.
For me, starting my day hydrated and combining that with natural fruits and fibre is a key tactic. Consider that you’ve been in the mini-hibernation zone for a good 7-8 hours and at this point, your body has depleted its short-term reserves just ticking over through the night; it’s in need of some serious hydration, and the metabolism could use kick-starting too.
2. STRETCH IT OUT & MOVE!
The morning brings a stiff frame, so it’s time to maximize mobility! Essentially, I’d advocate regular stretching in as much depth as possible along with regular, hourly walking breaks to encourage a more consistent change in position, as well as some motor locomotion! If you’re training (and even if you aren’t but spend hours each day sitting at a desk) there are vast benefits of stretching.
- It can help to improve the flexibility
- It can help to speed up muscle recovery after an intense workout.
- Take the stairs rather than the lift at work; every little helps when it comes to moving well
Go for a walk mid-morning and you’ll be helping to develop stronger bones, to clear the mind, to energise the body by stimulating oxygen flow, and to tone up the muscles!
3. TRY A MINI-MEDITATION
This is one of my favourite ways to lift the morning fog. Everyone’s daily pressures differ, and mine come in the form of juggling personal training clients, meetings pertaining to this blog, and a few other projects I have on the go. For me, seeking a moment of tranquillity to escape the relentless chaos to come, is best served through a moment of meditation. Spending 5 minutes a day meditating can help to achieve a slower heart rate, less muscular tension, reduced stress and a better outlook on life.
4. MEAL PREPARATION
Leaving meal decisions to the last minute, or perhaps just forgetting to eat, all have consequences; from experience with clients, it most likely means you’ll be eating lower quality foods and/or overeating, where-after only delicious snacking will help. That’s a vicious cycle… instead, set aside 30-60 minutes each week to plan your weekly food blueprint (ideally before heading to the supermarket). Know what you’ll need and want so that you eliminate the guesswork and statistically reduce the possibility of wavering…
If you’re time-poor (who isn’t?!) then cooking in bulk is a more efficient and a way more affordable way to stay on track with healthy eating through the week. Prepping for healthy mornings is especially important, as they’re your starting point for the day, and set you up for the coming adventures.