Quick Morning Rituals That Will Pay Off Forever
It only takes a few days to build simple, daily habits that will give back big benefits. If you are looking to crank up your energy, boost your productivity, and enhance your mindset each day, add these 12 minutes of TB12 to your morning routine focused around five healthy habits. Put them in place and keep them there for several weeks and you’ll never want to let them go.
One minute: Hydrate
A simple hydration discipline will have profound effects on your health, energy, pliability and how fast you recover from workouts. The simple plan is to start each day out with one to two glasses of electrolyte-enhanced water and work toward reaching a hydration baseline. Studies indicate a connection between hydration and sleep — dehydration leads to poor quality sleep can adversely affect your hydration — so start your day off right and steadily hydrate throughout your day.
Three minutes: Meditate
Mornings can be hectic and few have the time to spend an hour in meditation. Don’t let the perfect be the enemy of the good: A few minutes each day of deep breathing and practicing mindfulness can take advantage of an array of possible health benefits. Just take a few minutes to sit quietly, close your eyes, and breathe deep. This will help you reduce stress, lengthen your attention span, and start your day with a clear, calm mind.
Three minutes: Roll Out
When we sleep, our muscles are inactive for a long period. This decreases our blood flow and supplies less oxygen to our muscle tissues, leaving us more susceptible to injury. Rolling out with a TB12™ Vibrating Pliability Roller or Sphere for a few minutes in the morning will help wake up your muscles, increasing the blood flow and oxygen to your muscles — keeping them ready for whatever your day throws your way.
Three minutes: Start with a smoothie
To get all the nutrients you need to fuel your body throughout your day, you want to keep two things in mind — plants and protein. Make yourself a smoothie filled with some healthy greens, like spinach and avocado, and add in a scoop of TB12™ Whey Protein Isolate or TB12™ Plant-Based Protein to help you power through your morning. A healthy smoothie is a perfect breakfast for those who need to fuel their body while on-the-go. Check out our full library of recipes.
If mixing work, family and training is a particularly vexing problem you need to solve while being constantly on the go, another invaluable nutrition tip is to make sure you have healthy snacks at your side. Hunger should not be underestimated—especially if exercise is part of your daily routine. Having appealing yet health-empowering snacks in reach can prevent convenience-store junk-food solutions.
Two minutes: Glute and Core Activation
The Double Leg Glute Bridge is a simple and potent exercise that will improve functional core strength before starting your day. You can deepen the stimulus by adding a short resistance band to the drill. When time is limited, a couple of minutes with a single resistance band—performed each day—will reap improvements to your core strength and glute activation that will likely surprise you. The versatility and portability of resistance hands will enable you to take this ritual with your on vacation, work travel—anywhere and everywhere. Without a strong core and glutes, your lower back and legs will absorb more strain than they should, a precursor to wear, tear and injury, muscular imbalances and more.
As you make these quick morning habits part of a regular morning routine, you’ll quickly begin to see the health benefits, physically and mentally.