9 Morning Rituals, from Avoiding the Snooze Button to Exercises & Food
We have a list of morning rituals that should help you start your day the right way. The morning can be a rough time for most people, either because of a late bedtime or the desire to sleep-in. At Body Love Athletica, we know how crucial the morning is, not just because it is the start of your productive day but because it’s the quietest time of day. It’s a time where most people are still asleep or stirring around. We want to make sure that you take advantage of the stillness of the morning to breathe, center yourself, and prepare yourself for a productive day, so here are some morning rituals you can use to have a great start to any day.
Waking Up & Staying Up
Even people who get the recommended 7-8 hours of sleep every night can have issues with getting up in the morning. We wanted to help make sure to give you a few tips on trying to keep you up when you wake up so you don’t drift back to sleep, only to hit snooze five more times!
- Keep your alarm away: The easiest thing you can do is place your alarm across the room. Keeping it next to you means you always have the option of being able to hit snooze. But placing at a distance means you’ll have to get up to shut it off and getting out of the bed is the first step to starting your day.
- Be active immediately: You’re out of bed, your alarm is off, and you’re half asleep, so what do you do? Start moving! Do a quick sprint in place, jumping jacks, pushups, etc. Don’t worry; we’re not suggesting that you should start a work out five seconds after getting out of bed, but doing a few quick movements for even 30 seconds will help get your adrenaline pumping throughout your entire body.
- Cold shower: Medical Daily actually lists “increases alertness” as the first of seven benefits that you can get from taking a cold shower. Medical Daily states that the “deep breathing in response to our body’s shock helps us keep warm, as it increases our overall oxygen intake.” So it’ll definitely wake you up. As an added bonus other benefits include, refining hair and skin, improving immunity and circulation, eases stress, and more.
Of course waking up and staying up isn’t hard for morning people but exercising first thing, might be. For some people there just isn’t time to hit up the gym, or it’s too early for a morning Spin class. These are what we call “light exercises” that you can do to start your day.
- Meditation: We mentioned earlier about the stillness of the morning. Meditating when the world is still asleep around you is the perfect time to find less things or people to be distracted by. Even if it’s just five minutes, sit in a quiet place in a position that’s comfortable for you. When most people think of meditation they think of crossing their legs and needing a yoga mat, but that’s not entirely true. Kneeling on a pillow, a blanket, or just your carpet with your eyes closed can put you in the “still state” that you need to be in. Take the time to think about whatever it is that you want to, whether that’s a specific issue that has been weighing on your mind or you just want to figure out what your day’s goals are. By spending time with your thoughts you’ll be able to “de-clutter” your mind and focus better throughout the day.
- Go for a run: A quick run around the block, once, twice, even three times will help boost your energy without you having to get in your car or take the bus to the gym, park, beach, etc. Use the safe areas in your neighborhood to get a great run in and do it at a pace that’s comfortable for you and a timeframe that works for you. For some people 20-30 minutes gives them the burst they need to feel the burn. For others, a quick walk around once, gets their blood circulating and their energy going.
- Simple at home workouts: Don’t feel like going for a run and still don’t want to venture out to a gym, or aren’t a member of one? Try the perfect “light exercise” for you that are a quick workout routine so you can still get your body moving and ready for the day. Do simple movements like crunches, squats, and push-ups. Doing these types of actions first thing in the morning will have your heart racing, while also getting the quick exercise that you need.
Now that you’ve had your light workout, we also wanted to give you a few easy recipes to make sure that you’re getting nutrients in the morning. When you’re living an active lifestyle it’s important that you feed your body a breakfast that can help propel you forward in your day.
- Quinoa fruit salad: For those not in the know, quinoa is an ancient grain that has been cultivated for thousands of years. It’s high in antioxidants, which can help with a number of health conditions. As suggested by Eating Well, cook it for about 15 minutes in water. Let it cool to room temperature as you slice up strawberries and mango. Add in blackberries and blueberries. For added flavor squeeze lime, lemon, or honey on top. In fact, The Recipe Critic put together a delicious Honey Lime Quinoa Fruit Salad. By the way, using a superfood like strawberries is great because they help boost immunity as well as promote eye health and is a wrinkle fighter (amongst other benefits). Between quinoa and strawberries your body will get a necessary health boost as you prepare for your day.
- Avocado toast with eggs: Avocado has a number of benefits, like potassium (more than bananas!) and fiber. Authority Nutrition says that people who eat avocados tend to be healthier based on a study that was conducted which showed that people who ate avocados regularly also weighed less, had a lower BMI, significantly less belly fat, and had more HDL cholesterol (the good kind of cholesterol). With all that being said, a healthy and delicious breakfast option is to spread avocado on a piece of toast and accompany it with any style egg you like (just try to stay away from fried). For added flavor, season the top of it with seasonings like parsley, oregano, black pepper, and a dash of salt.
- Yogurt: For the woman-on-the-go, a simple cup of yogurt with mixed fruit or honey is a great breakfast full of the nutrients needed to get your body and brain ready for the day. Yogurt is healthy because of the sources of calcium, potassium, protein, zinc, vitamins B6, and B12. There are also many different options of flavored yogurt at most local grocers.
All nine of these tips will help you with getting a fresh start to your day, from forcing yourself to stay up, to immediately being active, to eating a well-balanced and delicious breakfast. Living a healthy lifestyle starts the moment you wake up, love your body and find your own morning ritual.