Does eating breakfast every morning really matter? I hear all the time how we don’t have time in the morning to eat breakfast. Waking up after hopefully 8 hours of sleep our bodies are really dehydrated and hungry. The first thing I do every morning is drink about a half liter of water even if I have to force myself to do it. Our own personal productivity is heavily dependent on the way we start our mornings.
The first meal we eat is the key meal of the day. Why? Because the first meal sets the context for the rest of the meals you’ll eat today. If the first meal you eat is a healthy and well-balanced meal, then the next meal you eat you will want it to be a healthy and well-balanced meal. But if you cheat and eat something bad for breakfast, then you’re way more likely to eat bad the rest of the day. This is why the first one is so important.
Same things goes for your personal productivity. If you have a clear cut ritual you do every morning then you will be more likely to continue on with that productivity throughout the day. My morning ritual takes about an hour and here it goes; wake up and drink half a liter of water, meditate and deep breathing exercises for about 5 minutes, drink a Super Shake, next take care of personal hygiene and bathroom duties, then eat a bowl of oatmeal with some blueberries and finally take my vitamins.
Low carb breakfast should be your biggest priority in the mornings after waking up. Getting your protein and keeping your blood sugar levels stabile will help to ensure you keep burning fat throughout the day.
Try to include exercise into your morning ritual for at least 30 minutes and take a shower afterwards. Oprah said by exercising in the morning it starts a fire in the body and soul for the rest of the day. It’s also a great feeling to know you’re done with your exercise and you don’t have to worry about it for the rest of the day.
You may have to start waking up earlier and going to bed sooner than what you’re used to. It’s going to take around 30 days of this before it will become habitual. But if you do you’re morning ritual every day then I promise you’ll spend your day with more energy and will get much more accompished.
Here is what I put in my Super Shake every morning; 1 cup of water, 1 scoop of protein powder, tablespoon of flax seeds, tablespoon of Colostrum, 1 cup of frozen mixed berries, tablespoon of plain yogurt, 1/2 cup of steel-cut oatmeal, and 1 scoop of Green Vibrance. Make your breakfast as healthy as possible, Registered Dietician Chris Mohr says, “If it has a cartoon on the box, then the cereal isn’t healthy!”
This also applies for when you go to sleep. The hour before sleeping spend the first 30 minutes doing chores or planning the next day, spend 15 minutes to change into your pajamas and to take care of your hygiene and for the final 15 minutes or so spend it reading. To increase your personal productivity make sure you get the 8 hours of the sleep you need, determine what time you have to wake up tomorrow morning and count backwards from there, this is your bedtime.
Knowing what to eat before bed for weight loss is going to be half the battle.
Here is the first step for you to do, plan out your morning ritual on a piece of paper and get started on it tomorrow morning. Plan your meals and everything you’re going to do. And don’t check your email during it! Tonight also take a piece of paper and write down 3 things that must be accomplished and make them the priorities for tomorrow. Do them before everything else. The best advice I can give to do this is to START NOW and DON’T DEVIATE.
You don’t have to do this every day of the week, if you only do it once, do it on Monday and set the energy for the week. In fact, try switching up the morning ritual a little bit each month to perfect it. I’m a firm believer you never want to get too caught up in your ways, because it doesn’t leave an opening for progression. Remember the saying, “what you stick with, you’re stuck with.”
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.