Wake Up with a New Routine: Prime, Stretch and Fuel Your Way to a Better Day

Getting out of bed is tough no matter what time it is, why make that feeling last longer by not waking your muscles and nourishing your body? This fast routine will make the rest of your day feel better than those 10 extra minutes hitting snooze.

Do you (like everyone else on the planet) feel rushed in the morning? Frustrated that you couldn’t get going the right way? Not enough time to completely wake up and start the day off in the right mindset?

I think anyone can make their entire day more productive by starting off their morning the right way. By blocking out a little “you” time to prime and stretch your muscles and eat a nutritious breakfast you can do wonders for your body and daily outlook.

But first, let’s get the excuses out of the way:

“I don’t have time in the morning to do much, if anything. It’s enough to get out the door on time.”

“I have to get everyone else going (dress kids, walk/feed the dog).”

“I have no knowledge of what to do to feel more awake and eat a better breakfast.”

Well, with a little know-how, discipline and consistency you can create a better morning so you can move on to your better day. Hopefully it will catch on and create a better outlook for days, weeks and months to come!

Do you have 10 or 15 extra minutes in the morning? If not, simply get out of bed earlier. Who can’t sacrifice just 10 minutes of sleep for a better start to their day? Just sneak out of bed and try not to wake anyone. Or, if you live alone, make as much noise as necessary.

Put on your coffee or tea and find an open space to do the following moves and stretches:

  1. Bodyweight squat x 15
  2. Forward or reverse lunge x 12
  3. Push-up x 12
  4. Crunch or leg lift x 12
  5. Toe-touch stretch x 20 seconds
  6. Runner’s lunge stretch x 20 seconds

Depending how fast you get at this you can perform 1-3 circuits.

Now you should be primed and ready for a good, nutrient-rich meal. Not only is the first meal important regarding energy and hydration, it’s also significant in jump starting your metabolism after a long night and it sets the stage for how your body will process food and burn fat for the rest of the day.

Drink a full glass of water and pick one of the three breakfast options below for a fast, protein-packed meal.

Option 1: Veggie/egg scramble

Scramble 3 whole eggs and add in ¼ cup of low fat shredded cheese and some of your favorite vegetables such as spinach, sliced tomatoes and/or mushrooms. Add a pinch of pepper and a little salsa for a kick.

Option 2: Protein oatmeal

Combine ½ cup of one minute quick oats (not the packaged kind) with 1 tablespoon of peanut butter, 1 teaspoon of Splenda (or other sweetener), 1 teaspoon of cinnamon and ½ cup of low fat milk. After microwaving for 1 minute add in ½ scoop of vanilla whey protein powder. Mix and add water for desired thickness.

Option 3: Greek yogurt and fruit

Combine in a bowl one container of your favorite Greek brand yogurt (be sure to get the plain variety as it has less sugar than the flavored) a dash of sweetener and slices of your favorite fruit such as strawberries, blueberries or banana. Add ½ scoop of vanilla whey protein.

Enjoy your new morning routine. Relish in the fact that you are so put together that you can actually get your mind right and start your day calm, organized and engaged.

Brad is the founder of BradBorland.com. He is a consultant, writer, fitness specialist, husband and father. He earned his Master's degree in Kinesiology, is a member of the Air National Guard and is a cancer survivor.