Morning Routine

Supercharge Your Morning in 30-minutes or Less


You are a busy professional. While an hour of hot yoga might be what your body craves, with a 50-hour work week and a to-do list long enough to span the Lions Gate Bridge, it is a miracle that you can get even more than a few winks of sleep per nght. Although it might not be realistic to run a half-marathon before the 9 am-grind, a few tweaks to your morning routine cough yield major health benefits. Try a couple (or all) of the suggestions below, and feel supercharged. 

If you have an extra 30 minutes: 

  • Rise and (get) shine
    • Since so much of our day is spent confined indoors, take some time at the start of the day to reconnect with nature. Whether you live next to a forest or an urban green space, the outdoors offers a boost to your mental and physical wellbeing. Countless studies have shown that being out in nature leads to many positive results. A few game-changing benefits of being in nature includes: 
      • Improved short-term memory
      • Restored mental energy
      • Decreased stress levels
      • Improved concentration 
      • Sharper thinking and creativity 
      • A boost in vitamin D production 

If you have an extra 15 minutes

  • Contrast shower
    • If you are going to have a shower, why not get the most health bang for your buck? Contrast showers are an incredibly simple, yet effective method of increasing your metabolism, boosting your immune system, speeding up recovery times, and elevating your vitality. When you are immersed in hot water, your blood vessels dilate and increase blood circulation. Cold water, on the other hand, constricts your blood vessels and decreases blood flow. The net result is a pump-like effect that flushes your body of lactic acid and toxins.
      • How to take a contrast shower
        • Hot Phase: Start out with a hot shower (as hot as you can tolerate, but not burn) for 2-3 minutes
        • Cold Phase: Switch the water temperature to as cold as you can tolerate; shower for 1 minute
        • Repeat for as many cycles you have time for, ending with a cold phase 

If you have an extra 5 minutes

  • Do two sets...
    • That's right! Do two sets, of anything! Moving first thing in the morning is an effective way of increasing blood flow throughout the body and to your brain. Rather than reaching for that extra cup of coffee, jumpstart your metabolism and energy with some quick, full-body movements. Some of my favourite moves include push-ups, planks, and mountain climbers. Not only will you be crushing your fitness goals, with all the endorphins (happy chemicals) that you release, you'll be grinning all day. 

If you have an extra minute

  • Drink a glass of warm lemon water
    • I know that you've heard this one before. Turns out, your Aunt Susan was right all along. Drinking a glass of warm lemon water on an empty stomach is an easy, yet powerful addition to your morning routine. It flushes the digestive system of toxins and rehydrates the body (something that is necessary after 8 hours sans H2O). On a more superficial note, a single lemon contains more than 50 mg of vitamin C, a key ingredient collagen production, leading to healthier, more youthful skin.

Busy schedules have an annoying tendency of taking over 'personal care' time, but with a few small changes to your morning routine, you can take back control of your life and of your health. And of course, remember to floss!