Starting the day right is one of the most effective strategies for staying on track with your health goals. To create a successful morning routine, you will want to do some prep in the evening so you have some quiet time to yourself, instead of rushing in the morning. I have included prep tips in the appropriate items.

1. Get up when your alarm goes off.

DON’T hit snooze! “After you hit snooze and drift off, your brain starts its sleep cycle all over again.


When the alarm goes off a second time, you’re likely at an even deeper, earlier part of your sleep cycle, which results in you feeling even worse than you did the first time.[1]

2. R.P.B.M: Rise. Pee. Brush. Meditate.

Trust me on this one. If you start to do other things you’ll get sidetracked and run out of time. Try to get 5-20 minutes every or most mornings. Start small and go longer as the habit starts to stick.

Never meditated? There are many free online meditations you can find, and my favourite are the 21 Day Challenges done by Deepak Chopra and Oprah Winfrey.

Keep your eyes out for these; they happen several times a year. You can also buy them.


3. Take a high quality multivitamin.

Not all vitamins are created equal. We simply can’t obtain optimal nutrition from food alone no matter how well we eat. This ensures you are filling in the gaps of what you’re not eating (enough) of.

Vitamins don’t give you energy, but when your body is getting what it needs, your body can work optimally and you will feel that you have more “oomph” throughout the day.

You’ll also get better rest. The only one I recommend is the Essentials by USANA, which is a combo pack of vitamins and minerals, plus antioxidant support. You want one that hits these 5 points:

  • The right ingredients
  • The right amounts
  • The right balance
  • The right forms
  • The right manufacturing

4. Drink a tall glass of warm water with juice of ½ lemon.


Use a straw, and rinse your mouth after to protect your enamel. This morning routine will start your day hydrated, help you detoxify, and get a boost of Vitamin C. We’re talking a fresh lemon here, not that ReaLemon stuff that is processed crap!

If you take iron supplements, this is the perfect time to take them as Vitamin C enhances iron absorption. Wait about 2 hours before taking any calcium supplements.

5. Eat breakfast within 1 hour of waking, and take your probiotics.

Studies have shown that “breakfast-skippers consume 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables and 30 percent less fruit than people who eat breakfast.” [2].

There are lots of great recipes online of breakfasts you can prepare beforehand to make it easy to heat up that morning. Some of my favourite are Kathy Smart’s High Protein Pancakes and 5 Minute Steel Cut Oats.  Especially if you don’t eat fermented foods or yogurt, you need to ensure your digestive system is supported. 80% of our immunity is in our gut so you want it to part of your routine so it’s in tip top shape!

If you start your day with a successful morning routine, you’ll get into better habits, feel more confident about successfully sticking to your plan, and be on your way to the healthiest, happiest YOU!



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Pollyanna Hale Health and Lifestyle coaches
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