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How to Overhaul Your Morning Routine for Optimal Health and Fitness Success

How can I make my mornings help my fitness goals?

Let’s face it. It’s much easier talking about establishing a healthy morning routine than sticking to one. But starting each day with rituals that promote your mental and physical wellbeing is one of the best self-care practices. And once you settle into your new morning routine, you’ll wish you’d started sooner. 

Whether you’re trying to lose weight, build muscle, or simply feel better in your body, we’ll explore a few ways to greet the day feeling energised and refreshed. 

Morning Nourishment

First, let’s look at what you can do to properly nourish your body each day. 

What are the Best Breakfast Foods for Weight Loss?

If you’re trying to slim down, focus on eating whole foods rather than processed. The closer your food is to its natural state, the less you’ll need to wonder if what you’re eating is healthy. 

Avoid excess sugar and refined carbohydrates as these can cause an insulin spike, making you feel hungrier more quickly. But protein-rich foods such as eggs, veggies, nuts and seeds, cheese, fish, and meat are good breakfast options. They will keep you satiated and energised until lunchtime, helping you avoid the temptation to snack. 

What Breakfast Foods Support Muscle Building?

Best breakfast foods for fitness and health

Opt for high-protein breakfast foods and nutrient-rich whole foods to gain lean muscle. Here are a few healthy power foods to start the day off feeling great — 

  • Eggs
  • Meat
  • Cheese
  • Yoghurt 
  • Nuts and seeds
  • Fresh fruit

You might also find it helpful to track your protein intake because you need a lot when trying to build muscle. If you’re crunched for time, consider incorporating a protein shake into your morning routine. 

Do I need to give up coffee for a healthy fitness routine?

You don’t need to give up coffee unless you notice adverse effects. However, if you’re prone to “the jitters,” you may find it beneficial to dial back your caffeine intake. Many people find black tea, matcha, or yerba mate to be good substitutes for a morning coffee. 

What supplements should you take in the morning?

When it comes to supplements, each person’s needs are different. Your nutritional needs are affected by age, sex, dietary habits, genetics, and medical history. Your general practitioner can run bloodwork to show you how to improve or supplement your diet. 

However, it’s always best to err on the side of caution. The fact is that many Canadians are not getting the full spectrum of vitamins and micronutrients recommended by doctors. Incorporating a high-quality, comprehensive multivitamin into your morning routine is a great way to play it safe. 

Fibre is another nutritional blind spot for Canadians, so supplementing your diet with extra fibre is a good idea. 

How much water should you drink at the start of the day?

When you sleep, your body loses water as you breathe and sweat. So it’s a good idea to start each morning with a glass of water. Aim for at least 650mL right upon waking. Keep frozen lemon slices in your freezer for an extra refreshing hydration boost. Pop them in your first glass of water each morning. 

Elevate Your Morning with Exercise

Leading an active lifestyle is one of the best things you can do for your physical and mental health. Conversely, lack of physical activity is associated with a wide range of medical issues from depression to hypertension. And as hard as it can be to wake up in the morning and exercise, you’ll feel amazing and clear-headed for the rest of the day. 

What are the best morning habits for fitness?

A consistent exercise schedule is one of the most important aspects of your overall health. So stay in the groove by following these tips:

  • Make plans to exercise with a friend or loved one a couple of times a week. Going for a walk or playing a game of tennis is a great way to spend quality time with someone outside. Plus, it’ll motivate you to wake up for your workout if your friend is counting on you! 
  • Exercise in a way that feels good to you. You don’t have to power walk on a treadmill if you don’t enjoy it. Find a reason to look forward to your workout.
  • Sign up for classes ahead of time. Scheduling something into your day is a great motivator. Plus, fitness classes are a great way to challenge yourself and try something new.

By staying consistent and doing what you love, you’ll start looking forward to your morning workouts in no time.

Is it better to do cardio at the start of the day?

If you incorporate cardio into your morning routine, you’ll start your day way ahead of the game and feel incredible. But if life gets in the way of your new lifestyle, even a brisk walk after work can be a great way to transition into your evening. 

Is it better to work out early in the morning?

However you schedule your exercise routine, you’ll start to notice the benefits in no time. But morning workouts are associated with better health outcomes, and you’ll probably find it harder to drag yourself to the gym after work than getting up earlier. Whatever you do, don’t sacrifice sleep for the gym!

What is the best time to wake up for a fit body?

Everyone’s schedule, body, and preferences are different. There’s no one-size-fits-all answer. As long as you’re exercising, you’re doing the right thing. Many people prefer to get their exercise first thing in the morning, but that’s not always possible. 

Still, you’ll probably find that as you exercise more, your sleep habits improve. So you might naturally gravitate toward a morning workout routine!


Ready to Conquer Your Day by Noon?

It may take a while to become a morning person, but even small improvements in your morning ritual can help you feel amazing and establish healthier habits. So take a glass of water, a brisk walk, and a complete multivitamin to get your day off to a great start. 

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