Start Your Day For Optimal Performance
1. Be consistent with your internal clock: Wake up at the same time every day, even on weekends. Your biological clock is on a schedule and it’s time to set your body and mind into motion. As to what that time is, well, everybody is different so find out what works for you and stick to that wake-up time every day.
2. Energize yourself by getting your body moving with some light exercises to get your heart rate up. Your body is warm so you can literally roll out of bed and onto the floor for some simple exercises without cause for concern or injury. Start by doing some pushups, crunches and planks – anything simple that won’t require too much thinking. You might be a little groggy so this is not the time to be doing lunges or squats, at least until both your mind and body are warmed up. If you’re feeling ambitious, get outside and start your day with a light run, bike ride or power walk. Again, the goal here is to get moving and get your heart rate up.
3. Skip the coffee and hydrate your depleted cells with a full glass or room-temperature water or warm lemon water. Everyone wakes up dehydrated so this is your chance to replenish your body with fluids and kick-start your metabolism. Not only is lemon water rich in vitamin C and antioxidants, it stimulates your digestion naturally.
4. Take a short, productive shower which includes washing your body, meditating and kicking your body into gear by taking a Scottish shower. My approach to this process starts with a warm shower where I wash my body, including my feet. Once your done cleaning yourself, this is a good time to remind yourself that you are alive and healthy and fortunate to be able to have extremely productive days. Lastly and most importantly, turn that water to cold. This last minute of cold water will send blood to your vital organs, raise core temperature and trigger a floodgate of mood-boosting hormonal secretions. This is also a great time to meditate by letting the cold water wash over your head. Think of nothing.
5. Break the overnight fast with a healthy, protein-rich breakfast. Even though your body might crave it, avoid sugar and carbs like the plague; they will increase the production of serotonin which will, in turn, zap your metabolism. Instead eat a breakfast full of protein and healthy fats. Protein-rich foods like eggs, tuna and nuts are ideal. Check out this meal planner for ideas, and don't rule out smoothies which can be made the night before.