Step 5: Morning Routine

Step 5: Morning Routine
Heather Nicholds, C.H.N.

How are you feeling this morning?

That’s a great question to ask yourself, and do a self-scan of your physical and emotional status.

One of the best ways to shift energy, if you need it, is to get your body moving first thing in the morning.

This video is one I filmed for my vegan runners’ nutrition workshop, it’s my post-run exercise flow that combines stretching with strengthening moves.

This short version is only 5-7 minutes, and can totally change the trajectory of your day.

Give it a try!

Morning energy-boosting strength/stretch workout:

  • 10 pushups + 3 seconds plank hold
  • 30 seconds lunging quad stretch to calf/hamstring stretch
  • 10 pike presses
  • 30 seconds lunging quad stretch to calf/hamstring stretch
  • 10-15 leg lifts (optional butt lift)
  • 20 seconds figure 4 stretch (on one side)
  • 20-30 bicycle crunches
  • 20 seconds figure 4 stretch (on other side)
  • 15-20 fire hydrants (on each side)
  • 30 seconds+ child’s pose

Also worth thinking through your morning routine. Because the less you have to think about what to do to get you in the zone for your day the better, am I right?

My routine looks something like this:

  • snuggles
  • hydrate
  • move and/or meditate
  • nourish (food + supplements)

And I often read a part of a book while I eat breakfast, I find it boosts my creative juices for the day.

Let me know in the comments what your morning routine will be!

Make a hot smoothie.

I love starting my day with a smoothie, particularly after getting some exercise. But in the winter, a cold smoothie is so not what I’m after. This hot smoothie is super tasty, and gives you a perfect nutrient-dense start to your day.

If you make it, share a pic on instagram and tag me @heathernicholds!

Get the recipe
Hot Chocolate Chai Smoothie

Hot Chocolate Chai Smoothie


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