Good morning, my friends! I hope everyone had a great week last week. To start this week, I want to ask a question: Do you have a morning routine? I try to stick to a morning routine and have found it very beneficial. The post this week will talk about my morning routine and the benefits of having a morning routine, and it will include my workout schedule for the week. To kick off the new week on the positive, this is The Workout of the Week. This is The Morning Routine Workout.
My Morning Routine
Most weekdays I wake up around 5-5:30 AM. The first thing I do is make my bed. Then I drink a glass of water. Next, I start my coffee pot. Then I use the bathroom, wash my face, and brush my teeth. After that, I make a cup of coffee with protein powder and sip on that as I go through my other normal morning stuff.
Lately, it’s been doing a yoga routine #YogaWithAdriene. Then I try to sit and do about 15 minutes of meditation/gratitude practice. After that practice, it’s either ride the spin bike #GlobalCyclingNetwork, or do shadow boxing and heavy sandbag intervals. After exercising, I usually start up the work computer and look at my calendar and emails. I make a list of the important things that need to be done, then start working to check those things off the list. Around 10:00 most days I make breakfast.
On weekends I usually wake up by 6 AM (I don’t think my body knows how to sleep in anymore!). I do the same water/bathroom/coffee thing as on weekdays. Then I do a yoga video. Then (assuming good weather) I plan something outside – Disc, Bike, Ruck. Saturdays are usually a “free day” where I do whatever. Sunday mornings I clean my apartment, write the Workout of the Week post, make some breakfast, get groceries if needed, and then try to plan an outdoor activity or something fun for the rest of the day.
I usually skip a morning shower, since the pandemic and work from home. Most days, after work, I am getting outside (Disc, Bike, Ruck) and get dirty, so I shower at the end of the day.
Set My Days Up
Having an established morning routine lets me set up my days so I can get things done. The routine puts me in control of; how I start the day, my attitude throughout the day, and how I react to things as the day unfolds.
Hydration is very important so it’s the first thing I do.
Exercise and meditation/gratitude practice put me in control of my attitude and help me feel good.
Coffee with protein powder gets the brain going and lets me forget about eating food for a couple of hours. By around 10:00 I know it’s time to fuel up so I make a healthy(ish) breakfast.
Benefits of a Morning Routine
A Google search on the benefits of morning routines will yield thousands of results.
An article by Jodi Clarke, on Verywellmind.com, sums up these benefits to include: increased productivity, goal achievement, better organization, improved physical and mental health, and better confidence in one’s self.
There are hundreds of thousands of other anecdotal articles about how morning routines benefit a person. Most cite mental and physical well-being, among other things.
Morning Hack – Brush With Non-Dominant Hand
Jim Kwik is a leading brain health social media influencer that I have been following for many years. One thing he talks about as a brain hack for your morning is to brush your teeth with your non-dominant hand. Jim cites studies that say brushing with your opposite hand stimulates the brain and can even help offset cognitive decline as people age. Check out this YouTube video that talks more about the morning hack of brushing your teeth with your non-dominant hand.
On To The Workout Schedule
Mon, Wed, Fri
Monday, Wednesday, and Friday mornings this week I will be doing my shadow boxing with weighted gloves and heavy bag intervals routine. I use my interval timer set to Tabata intervals: 8 intervals of 20-seconds of work, 10-seconds of rest. I do three rounds of shadow boxing with 2.5lbs weighted gloves. Freestyle punch combos, with some kicks and knees, mixed in – during the 20-seconds of work. Then defensive moves and boxer shuffle during the 10-second break intervals. One round of my heavy sandbag routine doing these moves: (Tabata intervals: 8 intervals, work for 20-seconds, rest for 10 seconds)
- Bear Hug Squats
- Left lunge – Fireman carry step back lunge
- Right lunge – Fireman carry step back lunge
- Fireman carry to overhead presses
- Alternating Shoulder carry presses – hold the bag on one shoulder, lift over the head, and hold on the other shoulder, repeat.
- Right – suitcase carry walk
- left – suitcase carry walk
On Tuesday and Thursday I will be doing a spin bike video like this one from Global Cycling Network. #GlobalCyclingNetwork
Every day this week I will be doing a Yoga With Adriene video, like the one below, followed by 15 minutes of meditation and gratitude practice. #YogaWithAdriene #Gratitudepractice #meditation
Most days after work I get outside and either throw some disc golf, go for a bike ride, or hit the trails on a ruck. See last week’s post #TheBikeRuckDiscWorkout for why I love to do these three things.
Wrap It Up, Dude!
Alright, there you have it, my friends. Thanks so much for reading! A super-thanks to the awesome content providers for what they do and the free content. Be sure to check them out – Jim Kwik, Yoga With Adriene, and Global Cycling Network all provide awesome free content! Their content will help you level up your morning routine for sure! Until next time, be the hero or heroine in your story!