2017 is here! Yay.

And for a lot of us (including myself) being healthy is at the top of our list of desires. The fastest, easiest, and most effective way to improve your health is by making small changes that add up over time.

The best way to make these small changes is to have better routines.

Since September of 2016, I’ve been working on a project where I taught 30 women how to be healthy in every aspect of life in 30 days. I’m turing this project into a book and sharing their health transformations so that others can have the change they’ve had.

I want to give you a sneak peak into what I shared with them, my exact morning routine, so that you can begin 2017 the right way. Take control of your routines and you’ll take control of your health.

What You Need To Know

I’m breaking it all down so it may sound like a lot, but you don’t want to spend too much time on each point. Get it done and move through it quickly. It will become second nature to you; automatic.

I work a part-time job in the evening so I have lots of morning time. But you will have to adapt this to what works for you. I usually get up around 6:00am (not during this holiday season though), and go to bed around 10:30pm give or take.

If you’re a mom, this is going to be more challenging. You’re going to need support from your main squeeze to make this a priority in your life. As Andy Traub points out in his book, Early To Rise For Moms, when you’re happy, everyones happy.

MY MORNING ROUTINE

1.) Get up.

1. You decide what time you want to get up.
2. Start getting up early by getting to bed by 10:30pm at the latest.
3. Set an alarm to go to bed and to wake up. If you have an iPhone use the “Bedtime” feature on your alarm clock.
4. When you wake up resist the urge to spend too much time on your phone if any at all. When I do, I notice that it kills my mood and productivity. I use the distraction as a way to self-sabotage. I’m still working on this.
5. Try to recall any dreams you’ve had and mentally clear your mind and prepare yourself for the day.
6. Think a positive thought. Most people wake up stressed and get caught in the same cycle of negative self-talk they had the day before.
7. Once you get out of bed, give yourself a big stretch and go pee and if you have the urge to poo, go as soon as you can. If you struggle with constipation, following this morning routine will help you go regularly and more often.
8. If you work on the computer all day and have a hard time fitting any movement into your life, you’re most likely really tight and need to get a standing desk. Loosen things up by doing downward facing dog, and reaching your arms out to the world. Bend over and try to touch your hands to the floor. This will get your body to wake up and get your bowels moving.

2.) Brush your teeth.

1. The reason you brush your teeth first thing in the morning is because you have bad breath but mainly because you need to wash away the bacteria your mouth has accumulated over night.
2. Accumulated bacteria can cause digestive problems, mood problems, and plaque build up in the arteries which can lead to cardiovascular problems.
3. Fresh kisses are nice.
4. You can oil pull if you want to but I recommend starting with the simple habit of brushing your teeth first thing upon rising. You can also try tongue scraping too.

3.) Drink a liter of room temperature water.

1. Get a 1 liter reusable water bottle, keep it with you throughout the day. You’ll be drinking 4 liters total (1 first thing in the morning, 1 mid morning, two in the early and late afternoon). Start with 2 liters of water total if you’re not used to drinking a lot of water. Also – drink what works for your body size.
2. Cold water seizes the digestion and slows things down (we don’t want this).
3. Clean water is the way to go. Make sure you’re drinking at least filtered water if not purified water. You can find that at your local health food store.
4. If you have a hard time drinking plain water, try adding lemon, mint, stevia, or cucumber to a pitcher of water overnight.
5. Stay away from too many fizzy or carbonated beverages. Too much Co2 isn’t good for you.

4.) Drink coffee or tea.

1. The reason you drink coffee after your water is because you need to flush your system in the morning with fresh water to get things moving. Coffee pulls water out of the body and constricts blood vessels. If you have a hard time pooping, you’ll want to have plenty of water before your coffee.
2. Make sure coffee is organic! Mold in your coffee can cause the jitters.
3. If you’re not a coffee drinker, matcha green tea is awesome as well as any kind of organic herbal tea. Maybe not chamomile tea in the morning or else you’ll fall right back asleep!
4. At this point you may have the urge to poop. Go for it.

5.) Quiet time.

1. This is a non-negotiable. I read from a paperback monthly devotional and the Bible almost every day. It doesn’t have to be perfect, but you will see a huge difference in your peace and confidence. Obviously, if this is not your thing you can do what works for you.
2. Find a quiet spot to devote at least 5 – 10 minutes of reading and praying. Again, this doesn’t have to be perfect. The point is showing up. This is the most important part of any day.
3. Journal and pray. Keep a list of people you want to pray for and things that you’re grateful for.
4. Look at your calendar and make a list of what you need to do this day.

6.) Work time or personal projects.

1. In the morning after my quiet time, I have the most creativity and can write explosively for hours if not stopped. I usually get very hungry around this time and want to eat almost as soon as I wake up. So don’t spend too much time on each task. Just get it done. And move on to the next.

7.) Eat a healthy breakfast.

1. Superhuman breakfast, gluten-free oatmeal, scrambled eggs with avocado and tomatoes. Keep it simple. But make sure you’re getting clean protein and greens in your diet for breakfast. I like to add mixed greens or sprouts if I’m running low on time.
2. Cold breakfasts, especially in winter, slow down the digestion. Try to stay away from smoothies and cold cereal.
3. The portion should be large. Not too large, but bigger than a quick granola bar or yogurt. I eat a small steamed sweet potato and handful of kale with two organic eggs and a quarter cup of sauerkraut for breakfast.
4. Prince for breakfast, King for lunch, pauper for dinner. No food after 7:00pm – no snacking in between lunch. You’ll poop like a rockstar.

8.) Doing more work/business, whatever that entails.

1. You need to set the hours that you’re available for business or when you go to work in your calendar.
2. This should not conflict with your personal life. If you hate meeting with people in the morning then never schedule an appointment that interferes with your routine.
3. Abandoning routines is the first mis-step that leads to crappy days and crappy lives.

 

This is my entire morning routine laid out for you. If you want the exact afternoon and evening routines I share with my clients to improve their digestion, sleep, and immunity sign up below so you’re the first to know when I publish my guides.