Are you trying to make a positive change in your life? Lose fat, get healthy, have better energy, build muscle or even reach your maximum physical potential? Well upgrading your morning ritual is a great place to start.

The morning ritual is a tool we use to build consistency, and put the body in the best state to own the day. We talk more about rituals here.

How?

• Drink a large glass of water with half a lemon squeezed in, and a pinch of coloured sea salt immediately upon waking.

• Get exposed to natural light as soon as possible for 10-15 minutes.

• Do some light movement or stretching for 15-30 minutes.

• Eat a breakfast rich in fats, fibre and proteins (not sugar)

The breakdown…

Water + Lemon + Salt

We can lose around 1lb in water through respiration and perspiration during sleep.

This on its own is a great reason to drink water upon waking up, yet few of us do it.

The lemon helps immune function and digestion, and the coloured sea salt helps mineral balance.

This little concoction sets up your biology for the day, and should be used instead of a cup of coffee first thing. Don’t drink coffee first thing in the morning…

Get exposed to natural light as soon as possible for 10-15 minutes

Sunlight or blue light helps to start our circadian rhythm. Get your eyes and skin exposed to sunshine as soon as possible after waking, this suppresses melatonin and increases cortisol, which sets up your body clock and sets you up for the following night of quality sleep.

Do some light movement or stretching for 15-30 minutes

Warming up your body for the day is a great way to move blood around, increase mindfulness and get you energised for the day. This doesn’t have to be a workout; some yoga, stretching or flow work will do the job. Just play!

Eat a breakfast rich in fats, fibre and proteins (not sugar)

If the sound of a coach encouraging fats shocks you, click the title and find out more about fats.

A high protein breakfast rich in healthy fats helps manage blood sugar, improve mental acuity, improve bowel movements and a whole lot more.

Most people start of their day with a high carb, high sugar breakfast, and all this does is start them on the energy roller-coaster that will last the whole day.

Protein is important for recovery and the amino acids are important for multiple functions in the body.The fibre helps keep our bowel movements regular, and feeds the healthy bacteria in our guts.

– Proteins
– Organic meats
– Wild caught fish
– Free range organic eggs
– Fats
– Nuts
– Coconut oil
– Avocados
– Organic meats
– Wild caught fish
– Free range organic eggs

Fibre

– Fruits like berries, pears and oranges
– Vegetables like broccoli, spinach, cabbage and kale
– Nuts like almonds and pistachios.

If you can execute these pieces with consistency, you will have great energy in the day, great sleep at night, better body composition and great performance at work and in the gym.