Good Morning, my friends! I hope everyone had a great week last week. The post this week will talk about a topic I have delved into before, but I think is an important “ritual” for folks to have; a morning routine. This week’s post will also include my workout schedule for the upcoming week. To kick off the new week on the positive, this is The Workout of the Week from GoodAttitudeFood.com. This is The Set Up Your Days With A Morning Routine Workout.
Why Have A Morning Routine?
A person might ask, “Dude, what’s the big deal about having a morning routine?”.
A morning routine can be a way to set up your day. It can put you in the driver’s seat and give you control of emotions and actions throughout the day. Most experts agree that establishing and maintaining a morning routine provides people with physical and emotional benefits. Check out my post “The Morning Routine Workout” for more on the “Why?” to having a morning routine.
Tips For Setting Up A Morning Routine
Make Your Bed
In a commencement speech given by Admiral William H. McRaven, he said “If you want to change the world, start by making your bed.” You can read his speech here from jamesclear.com. Adm. McRaven talks about his time during Navy Seal training and why making your bed is important in this speech. Read the speech or watch the video to get the full effect!
Hygiene and Hydration
Hygiene is a very important part of any morning routine. Take care of it every morning as part of a morning routine.
Hydration is also an important component of a good morning routine. Drinking a small glass of water first thing in the morning is a great habit. An article from PinnacleCare’s blog written by Ashish Sachdeva states that drinking water in the morning flushes out the stomach and balances the lymphatic system, which creates a strong immune system. A strong immune system can help prevent sickness and disease.
Gratitude and Attitude
Having a gratitude practice should be part of the morning routine. As part of my gratitude practice, I think of three things in my life or events that happened or people I love, that I am grateful for. I try to list three reasons why I am grateful for those things. I have found if I don’t, that my thoughts start drifting to problems, past negative experiences, or other negative things in my life. That just creates a bad day if I let that stuff creep in. Having an established gratitude practice is like a sudden behavior modification/intervention that lets me check myself and stop negative thinking.
Gratitude practice gives me a positive attitude. Having a positive attitude lets me focus on the things I can get done in the day, instead of thinking about all crap that happened in the past and all the negative stuff in the world that can weigh people down.
“Where your focus goes, your energy flows”
Tony Robbins
Exercise
Exercise in the morning has been a critical part of my routine. For me, exercising right away has benefits. First, it keeps me actually exercising. Sometimes if I don’t exercise in the morning and plan to do it in the evening after work, I will just skip the exercise. If I exercise right away though, I don’t give myself the out to skip it later. When I exercise in the morning, I feel better throughout the day, can focus better at work, am better at dealing with problems, and make better health choices.
An article from Piedmont.org lists five benefits of exercising in the morning:
- Avoid distractions throughout the day
- Reap mental benefits
- Boosted metabolism
- Helps make healthy decisions
- Sleep better at night
For me, exercise in the morning is kind of like taking a pill that helps you focus, deal with problems, and makes you feel good!
My Essential Elements of The Morning Routine
In my opinion, the essential elements of the morning routine need to include these four things:
- Making the bed
- Hygiene and hydration
- Gratitude Practice
- Exercise
On To The Workout Schedule
The Motivation
The Daily Warm-Up
Last week in The RWE Quote Workout I wrote about my morning warm-up and the goal of doing it for 100 days straight. I have seven days down and 93 to go.
I will be doing that warm-up routine every day this coming week.
Mon, Wed, Fri: 3-Station Tabata Circuit
On Mon, Wed, and Fri, I will be doing a 3-station workout set to Tabata intervals. Station one is doing the heavy bag workout. Station two is RBFTBs – Resistance Band moves, and Station 3 is Shadow Boxing with weighted gloves.
Moves for the heavy bag workout
Tues, Thurs, Sat – Spin Bike and Yoga
On Tues, Thurs, and Sat, I will be doing the same spin bike routine as last week – Triple Tabata Burners on the bike at Flow-intensity. 24 intervals of 20-on, 10-off. Working at 80% max for 20-second intervals, and 20% max for 10-seconds intervals.
I will also be doing the Day 3 video from this year’s 30 Days of Yoga from Yoga With Adriene.
Daily 10 minutes and a Hike or Ruck
Every day this week I will be doing a 10-minute meditation in the mornings. Every day this week I will be getting out on a walk, hike, or ruck. If the weather is bad I will walk on the treadmill. Going on an after-work walk always helps me end the day. It helps me get over the problems of the day and helps me clear my head.
Ok, Wrap It Up, Dude!
There you have it my friends. Thank you so much for reading! Thanks to all the article writers cited above! A super-awesome thanks to the super-awesome YogaWithAdriene for the free Yoga videos! Thanks to Motiversity for the Motivation video! As I have written on the topic multiple times, a morning routine is a critical part of my day. If you don’t have a morning routine, try setting one up! Until next time, be happy and healthy, my friends. Be the Hero or Heroine in your story.
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