Healthy Lifestyle
Most of your reality is shaped by your expectations, beliefs and thoughts, and most of them are coded into habits that you integrate into your daily routine. They are the ones who have turned into a routine that can significantly transform your life in a positive direction. Of course, it takes time to design a morning routine that fits into your lifestyle, but once you have turned your healthy habits into morning rituals, the benefits will be tangible.
Below you will find effective morning rituals that are extremely applicable and easy to perform. They have the ability to give you the great, start-up startup you need to enjoy a productive, great day!
Physical Activity - Exercise / Meditation / Yoga
Have a short home exercise session! Morning workout moves the metabolism and thus helps to actively burn calories throughout the day. It will relax your body and mind in the best way and will tone you up! For the most optimal effect, choose high-intensity exercises that will cost you little time. It will be so easy to put this morning activity into your schedule, and despite the workload, you will have the motivation to do the exercises, since it is still 15 minutes.
If you include the exercises in the list of your morning rituals, you will enjoy significant health benefits: increased tone and energy, reduced levels of stress due to decreased cortisol in the brain during activity), gaining muscle strength and endurance and sculpting of a beautiful and healthy body. In short - no better start to your day than this!
Morning Workout Idea: There are many exercises you can do at home. Take a look at different videos and choose the ones that you think are most relevant and that will energize you. Develop your own morning stretching procedure. Here is an example basic scheme: push-ups of a Swiss ball, belly presses of a Swiss ball, sumo squat with dumbbells.
It is important that you manage to steal some time for your morning physical activity. If you are not a fan of exercise, it is a good idea to get up at least 15 minutes early and get out before your usual departure time. Come on! Choose another route to get to work - longer.
Get off at one or two stops before your office and use the time to move around. If you recognize this suggestion as your morning ritual and perform it regularly, you will gain a lot because walking tones up, helps you concentrate, improves digestion and strengthens your muscles. In addition, combined with a healthy diet, it can significantly speed up the process of losing weight and burning fat.
The mornings are also a great time for another activity - yoga and meditation. In addition to lower levels of anxiety, apathy, and other mental disorders, regular exercise reduces the risk of heart attack and stroke. There are many suggestions for breathing exercises on the Internet that will improve your tone and concentration.
Meditation idea: Take 30 strong breaths - inhale through the nose and exhale through the mouth. Take a deep breath and hold for ten seconds, then repeat 5 more times.
Liquid consumption - water, herbal decoctions / toning, natural drinks
The number one reason for making it a morning habit to drink a glass of water is simple - you have not consumed liquids in the last 6-8 hours, so your body is dehydrated and in need. In addition, recent studies show that consuming a glass of water in the morning speeds up metabolism, makes the skin healthier, gives more energy and purifies the accumulated toxins in the body.
Another great idea is lemon water! - Its biggest advantage is that it contains high levels of vitamin C. One lemon has between 30-45 grams of vitamin C, which is 33% of the recommended daily intake for men and 40% for women. Another benefit is a great way to eliminate toxins from the body. Lemon balances and maintains PH levels in the body, reduces pain and inflammation in the joints and knees, and helps nourish brain and nerve cells.
Consumption of green tea also has many advantages! It can lower levels of bad cholesterol and be a detoxifying method to dispose of accumulated harmful substances in the body.
"Plus, the very act of drinking warm tea and soothing, which is reason enough to include it in your morning routine."
We come to herbal potions. Each herb has a different effect - some help to improve the gastrointestinal tract (peppermint, chamomile, lavender, rosehip, etc.), others have an antioxidant and anti-inflammatory role (ginger, thyme, yellow cantara, etc.).
Idea for a morning tonic drink: Mix turmeric, ginger and green tea in one bottle. With the addition of turmeric tea, the drink becomes a great anti-inflammatory agent that helps prevent cancer, while ginger tea is often used to soothe the stomach, relieve sore muscles and relieve painful periods. By including green tea you have already created a drink loaded with antioxidants!
A Dose of mood
Everything is in your hands here. Think of those little things that fill you in - favorite music, interesting magazines, browsing creative sites, reading wise phrases. Think about the things that can lift your spirits and take a few minutes to do them.
Plan your day
This is a very practical ritual. Start your day by identifying and recording all the tasks that lie ahead. Under the sounds of your favorite music, armed with a glass of aromatic drink, take the time for a short to-do list for the day. It is also a good idea to have it prepared from the previous day and simply check it out in the morning. By planning all your out-of-office appointments, you will have more control over your day. Try to divide them into three parts and prioritize them - the ones to do before work, the ones to mark in your lunch break, and the ones to stay after work hours. Such a list will help you stay focused and make you many times more productive!
The Idea for Better Organization of the Day: There are a number of mobile apps available to help you plan your engagements. Electronic lists make it much easier to sort tasks, because you can select them by category and by time. You can set up notifications, write important notes to them, and create contacts that are related to their implementation.
Bet on a healthy breakfast
A positive, refreshing morning start also depends on breakfast. Many people overlook it, but after a night's break, it is the one that provides us with the energy and nutrients needed by the body to perform its physical and mental activity. A full, healthy breakfast can improve memory, concentration and enhance a person's work productivity.
It is also curious that, according to numerous studies, those people who eat breakfast regularly lose weight several times faster than those who skip breakfast. In fact, breakfast triggers metabolism throughout the day. Of course, it must be balanced and carefully selected!
Ideas for a healthy breakfast: whole grain sliced sesame tahini with honey, eggs, avocado, tomatoes, yogurt, nuts and oatmeal, whole grain sliced with cottage cheese and turkey meat, fruit salad, cereal with fruits, smoothies, yogurt.
Here's another suggestion for a delicious and healthy breakfast: yogurt with chia, honey and raspberries
Choose from the list those activities that are closest to your accent and daily rhythm, recognize them as your own, turn them into morning rituals and you will be amazed at how productive and energized you can be early in the morning.
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