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Rise & Shine - Transform Your Morning Routine


If you read my previous blog post, you’ll know that my word for 2023 is Health. As part of this journey, I am prioritising things that not only make me feel good but also set me up to feel my best for the whole day.


Long, long, long ago, I wrote a blog post about my morning routine, but life gets in the way. I used to have set work hours in a workplace, but now I am self-employed with my own schedule and freedom. This led me to think about what do I need to set myself to feel good in the morning so I can be the best version of myself.


A study of 300 participants found that those who got out of bed at the same time every day felt more grounded and in control, it also gave them time to prepare and plan for their day.


This makes me think about how often I hit the snooze button, only to get 5 or 10 minutes extra sleep, how instead, if I had something to look forward to or found a routine that made me feel energised and alert, I would forget the snooze button in anticipation of the day ahead.


What did I want from my routine?


I wanted to gently ease into the day with a positive mindset and feel energised for the morning ahead.


In 2018, a study found that medical students who used Headspace for just 10 days had a 12% decrease in stress; and a separate study found that people who used Headspace for 30 days reduced stress by a third.


Stress is bad - duh? But why is that?


Stress reduction lowers blood pressure, heart rate, and oxygen consumption, which results in higher energy levels and better immunity and sleep. Plus, stress reduction is key for diminishing the physical symptoms of many health conditions.


So starting with ten minutes of meditation, I noticed a sense of calm washing over me, knowing that I had nothing to do in that moment but prioritise myself.


I also wanted to do my brain drills - these involve strengthening my vision, neural (or nerve) flossing and stimulating different parts of my brain. If you’ve been to my classes, you will know how these drastically can change your body, completely transforming how you feel.


Then, I wanted to include a little bit of movement, it's an obvious one - this had to be yoga!



How to keep this up?

  • Consistency and dedication - even if I don’t feel like getting out of bed, I know how I will feel afterwards, so I always remind myself of that. I get up at the same time every day.

  • Organisation - get your clothes out the night before, lunch box or breakfast ready and roll out your yoga mat.

  • Accountability - do you find it difficult to stay on track? Find a buddy that will help motivate you.

If you're looking for a morning routine that will help you thrive, then join me every morning at 7 am where I run my morning routine for FREE. The class is split into segments, so you can join for the whole 30 minutes or 10-minute sections.


FREE Rise & Shine Transform Your Morning

Feel good every morning and set yourself up to feel confident, refreshed and motivated.


7 - 7:10 am - Breathwork/Meditation & Affirmations

7:10 - 7:20 am - Brain Drills

7:20 - 7:30 am - Slow & Simple Yoga Movements


This class is available on Zoom (book on here), Live Stream via YouTube and Instagram. Please help me get the message out and share this with your family and friends.




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