What's the first thing you can do in the morning when you wake up besides checking your phone?
Here's ten ideas that you can choose from to add to your morning routine.
1. Listen to an inspirational piece of music to help you (and maybe your neighbors) wake up.
This is one of my faves from Henry Rollins:
2. Breathe some fresh air.
Open the windows and let fresh air into the house. Negative ions are beneficial for the human body while positive ions are harmful. In fact, you will find the highest concentrations of negative ions in natural, clean air. Ions are invisible charged particles in the air – either molecules or atoms, which bear an electric charge.
3. Drink a cup of warm water with apple cider vinegar.
Apple cider vinegar has been touted as a miracle drink for weight loss ... vinegar and half a teaspoon of honey, with a cup of warm water.
4. Do the 4 minute workout to release Nitric Oxide.
Perform 3 sets of each exercise:
1. Squat with arms extended forward (10 reps).
Begin standing upright position with your arms down, at your sides. Bend your knees while you extend your arms in front of you, until you reach a squat position. Return to the upright position. A faster pace is better than slow, to keep your quad muscles engaged.
2. 90 degree arm swing (10 reps).
Stand up straight with arms down, at your sides. Swing the left arm forward and stop and hold at 90 degrees (extended straight out in front of you), for a beat, then lower the left arm with you swing the right arm up in the same manner. Repeat for 10 reps with each arm.
3. Arm circles (10 reps).
Standing with arms down and in front of you. Make two fists, and touch them together. Extend your arms outard while raising them up. Swing them above your head ini a circular motion until you complete the circle, at the top, tapping your fists together. Repeat the same motion in a downward circle to complete the first rep.
4. Shoulder press (10 reps).
Perform standing upright, or seated. Begin with arms bent, elbows pointing outwards and fists next to your ears. Raise your arms together until full extension overhead, then return to the starting position.
This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.
Nitric Oxide is a molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.
Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.
The body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.
The Four Minute Workout can be completed multiple times per day no matter where you are, who you’re with, or what you’re wearing. In just four minutes you exercise the 16 largest muscle groups in your body. It is free, easy, effective, and the best way to start toning your body systems.
5. Take a walk.
I recently started forcing myself from my slumber at 6am and immediately going for a walk. I've been doing this now for about 45 days. Walking activates your body, mind and spirit.
I been doing a 2 mile walk each day but you could start out by simply walking around the block.
To score extra points, I integrate the 4 minute workout exercises into my walk.
HOT TIP: Get an accountability partner to walk with you. I walk every morning with my mom. She's usually awake before me so there's even more pressure on me to 'show up'. I can't just keep hitting the snooze bar because I will let her down and "if momma ain't happy, nobody's happy".
6. Take a COLD shower.
This has been another practice of mine. You will resist at first (especially during the winter) but you've got to get out of your comfort zone and realize that you can handle it.
Begin with a cold blast from the showerhead to your face or the to of your head. When I did this I shivered from the chill of the frosty spray splashing into my head but gradually got to a point where I let the droplets cascade over my chest and then turned around to get soaked from the shoulders on down.
If it gets to be too cold for you, just gradually turn up the heat and you will survive this challenge.
Clear your head and prepare yourself for your day and all those emails that are waiting for you.
8. Brush your teeth.
I like to start with a quick brushing to freshen my mouth every morning.
By the way, why do they call it a toothbrush rather than a teethbrush? Does anyone just brush a tooth?
9. Write ten ideas.
You know the drill.
10. Ask Alexa to play Flash Briefings.
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