1. Light Exercise
Start the day with some light exercise, even if it is just for a few minutes.
Performing light strength exercises after a warm up of arm circles, leg swings and a few jumping jacks can really make a difference (or just stick to these if you are really crunched on time).
Some simple staples are:
- squats
- sit ups/crunches
- push ups
- Lunges
- Pick one of the above and do 25-100 reps with breaks as needed or do 10-30 of each & then repeat.
- Another great option is a few yoga salutation flows.
- These simple movements can do wonders to get the blood flowing and help invigorate and energize you for the day ahead! If you are interested in a morning yoga flow, check out yoga download. They even have free classes and flows!
2. Meditate
Meditation or practicing mindfulness (being present) is the perfect beginning and ending to any day
Meditation has been shown to do simple things like increase feelings of wellbeing and non judgement but studies have also shown meditation can make huge improvements in our lives as an article in the Huffington post sates, ‘mindfulness can limit the “expression” of genes associated with inflammation’.
Meditation has also been found to actually slow cellular aging essentially turning back the clock.
If you are new to meditation a good place to start is by focusing on and listening to 10 breaths as you lie down for bed or before you get up in the morning.
You can also try to add mindfulness into your daily actions by:
- paying attention to the foods you eat at each meal:
- tastes
- textures
- smell
- Set a daily alarm on your phone as a cue to be present in everything you do for the following 30 seconds to 2 minutes.
These little practices add up over time and can make a huge impression on the direction your life takes and people and energy you bring into your life. As you get more comfortable with this, and in tune with yourself you may want to explore further.
- Check out the following app if you would like to explore meditation further: Headspace
- If you are having trouble developing meditation into a habit, give our Habit Builder E-course a try!
3. Eat breakfast!
Nothing gets the day, or your metabolism going better than a healthy breakfast.
Specific food to include that help get the blood flowing are
- Cacao powder
- Maca root powder.
Nuts and seeds (below) have a great combination of fat and protein to stabilize blood sugar, helping you avoid a crash later in the day and support your heart.
- walnuts
- almonds
- pumpkin seeds
- ground flax
- chia
- hemp
Spices are one of the best ways add antioxidants and overall nutrition with just a sprinkle. They also have antibacterial qualities as well as help with blood sugar regulation, all with no calories…No who doesn’t love that!
- cinnamon
- clove
- nutmeg
- ginger
Whole grains are a good source of fiber, B vitamins and iron to keep you going strong
- quinoa
- amaranth
- spelt
- teff
- Oatmeal
Berries add amazing zing and flavor to almost anything and have long been revered for their antioxidant, anti aging properties. Filled with magnesium, fiber and vitamins, you cannot go wrong!
Here are some ideas utilizing some of the above ingredients!
1. Add cacao powder and maca powder to oatmeal in the morning along with a sprinkle of nuts/seeds of your choice and top with cinnamon and a dash of nutmeg and clove!
2. Quinoa bowl with some seeds/nuts with raisins and cinnamon (nutmeg if you like as well).
3. Mix, 1-3 Tbsp. hemp seed, 1-3 tsp. cacao powder, 1-3 tsp. maca root powder, 1/4-1 tsp. cinnamon, dash of nutmeg, berries and a frozen banana in a blender with almond milk or water and ice. Top with some nuts or seeds and enjoy! If you really want to earn some points throw in a leaf or two of kale and a slice of fresh ginger.
4. Make your own “granola” by baking nuts/seeds, oatmeal and cinnamon in the oven until lightly brown. Enjoy with fresh or frozen berries and almond milk and a drizzle of honey.
5. Pour boiling water over fresh ginger slices. Let cool to drinking temperature and enjoy! You can even add a little turmeric and a green tea bag for more flavor and a higher antioxidant value!
4. Cold Water
Drink cold water before your breakfast to re-hydrate after a nights sleep…Dehydration is common in the morning, especially for flight crew members who deal with the perils of dehydration on a daily basis. So, help your cells out so they can do their job by downing a glass of cold water first thing.
A few other tried and true ways (although, they will not offer the same health benefits as drinking your water) are as follows:
– Douse your self with a bit of cold water at the end of your shower to shock the sleep right out of you (and give your hair extra shine…Ladies)
– Splash your face with cold water if you are skipping the shower
*Images in descending order by: Photostock, Marin, Serge Bertasius Photography and Theeradech Sanin. Featured image by: Dream Design