{"id":51296,"date":"2016-08-01T07:15:36","date_gmt":"2016-08-01T11:15:36","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=51296"},"modified":"2021-05-14T04:02:15","modified_gmt":"2021-05-14T08:02:15","slug":"morning-habits-fitness-pros","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/morning-habits-fitness-pros\/","title":{"rendered":"17 Secret Morning Habits of the Fittest People We Know"},"content":{"rendered":"
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Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

Ever wonder how America\u2019s fittest maintain their healthy bodies \u2014 and mindsets? Hint: It\u2019s not just good genetics and a coffee IV. They start their day with certain good-for-you habits<\/a> that set them up for success from a.m. to p.m. Read on to uncover the one morning ritual that keeps each of these 17 fitness buffs at the top of their game. And don\u2019t worry, you can still pretend you #wokeuplikethis.<\/p>\n

RELATED:<\/strong> 19 Ways to Trick Yourself Into Becoming a Morning Person<\/a><\/p>\n

17 Healthy Morning Habits to Steal from the Pros <\/strong><\/h3>\n

1. Get sweaty.
\n<\/strong>\u201cAs a mom to a 3-year-old and 7-month-old, time management is key. I get outside and move early<\/em>! The sun and fresh air instantly energize me. Typically, I walk my dog with my kids in the morning, and we are all better for it. I also like bringing a workout like this full body dumbbell workout<\/a> outside while my youngest naps. Exercising early in the day sets me up for success.\u201d \u2014 Jess Allen, MS, CSCS, personal trainer in Chicago and founder of Blonde Ponytail Fitness<\/a><\/p>\n

2. Catch a zen state of mind.
\n<\/strong>\u201cI start my day with a short five to 10-minute meditation. This ensures that I begin in a peaceful, mindful mentality, and primes me for whatever comes my way. Doing this on a daily basis, even for just a few minutes, helps to keep my stress and anxiety levels in check.\u201d \u2014 Alissa Rumsey<\/a>, MS, RD, CSCS, spokesperson for the Academy of Nutrition and Dietetics<\/p>\n

RELATED: <\/strong>How to Meditate (Even If You\u2019re Insanely Busy)<\/a><\/p>\n

3. Drink a tall glass of H2O.
\n<\/strong>\u201cOne thing that I make sure to do right after I wake up is drink a tall glass of water. I’m a big fan of coffee (I wouldn’t dare dive into my day without it!). But I’ve learned to start with water first, and I turn to it often in order to stay hydrated and energized throughout the day.\u201d \u2014 Heather Hesington, personal trainer and blogger at Life In Leggings<\/a><\/p>\n

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Photo: Ryan Kelly \/ Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

4. Roll with it.
\n<\/strong>“On days when I’m not heading to work before my kids are up, I set my alarm 30 minutes to one hour before theirs to have a little ‘me’ time. I start with a large glass of water \u2014 it’s how I earn my coffee. Then I pull out the foam roller for some self-myofascial release<\/a> while catching up on news \u2014 multitasking is everything! I’ve committed to spending a little time each day on mobility and getting it done first thing has proved very effective.\u201d \u2014 <\/em>Dara Theodore<\/a>, Daily Burn 365 trainer<\/a> and instructor at The Fhitting Room in NYC.<\/p>\n

RELATED:<\/strong> This Chart Shows How Much Caffeine Is in Your Favorite Drinks<\/a><\/p>\n

5. Commit to a plan.
\n<\/strong>\u201cI make my ‘to-do’ list before<\/em> checking my email. This makes me feel like I’m in control of my day rather than being controlled by the never-ending inbox and people asking me for things!\u201d \u2014 Stephanie Mansour, health and fitness expert and CEO of Step It Up with Steph<\/a><\/p>\n

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Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

6. Fire up the abs.
\n<\/strong>\u201cI take five minutes for a mini abs session<\/a> to check in with my core first thing in the morning. It helps me make healthier decisions all day long! Whether it\u2019s what to eat at lunch, or whether or not to hit the gym after work, this puts me more in tune with my body and ready to treat it well!\u201d \u2014 Katie Dunlop, certified trainer, fitness instructor and founder of Love Sweat and Fitness<\/a> (You can watch her full healthy morning routine here<\/a>.)<\/p>\n

RELATED: <\/strong>What Happens to Your Body When You Skip the Gym?<\/a><\/p>\n

7. Sip this feel-good drink.
\n<\/strong>\u201cI start the day off with my favorite morning drink: a mix of hot water, a large splash of apple cider vinegar, the juice of half a lemon, plus a generous sprinkle of turmeric and cayenne. It can help to kickstart the metabolism, reduce inflammation and boost energy. I also find that I make healthier choices during the day when I take the time to sip this before breakfast.\u201d \u2014 Gina Harney, certified personal trainer, group fitness instructor and blogger at The Fitnessista<\/a><\/p>\n

\"Pulse,
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

8. Set a fitness date.
\n<\/strong>\u201cI sign up for classes on Tuesday and Thursday mornings. Even if my son has a bad night\u2019s sleep, I force myself to get to the studio with him in tow since there is babysitting! I can no longer sign up right before because of the limited babysitting spaces. It\u2019s good accountability or else I get charged for not showing up.\u201d \u2014 Sarah Dussault, certified personal trainer, YouTuber and blogger at Sarah Fit<\/a><\/p>\n

RELATED: <\/strong>4 Science-Backed Ways to Motivate Yourself to Work Out<\/a><\/p>\n

9. Get bulletproof.
\n<\/strong>\u201cI mix a pad of grass-fed butter into my coffee for bulletproof coffee<\/a>, then I get in cardio. I can\u2019t begin my mornings without this endorphin release!\u201d \u2014 Chris Powell<\/a>, trainer on ABC\u2019s Extreme Weight Loss<\/em> and co-author of Extreme Transformation: Lifelong Weight Loss in 21 Days<\/em><\/a><\/p>\n

\"Cute
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

10. Walk the pup.
\n<\/strong>\u201cThe first thing I do when I wake up is take my dog for a 20- to 30-minute walk. We live in a townhome without a fenced in yard, but I definitely enjoy the extra movement, especially since I spend most of the day on my computer. The fresh air, sounds of nature and movement start my day off well. It’s almost like a form of meditation for me.\u201d \u2014 Nia Shanks, fitness coach, writer and founder of Lift Like a Girl<\/a><\/p>\n

11. Let inspiration seep in.
\n<\/strong>\u201cEach morning I make a little shake of water, 1\/2 scoop protein powder and 1\/2 scoop pre-workout and glutamine. It’s a nice little combo that keeps me in a fasted state, but seems to cut off sugar cravings later! I sip it while reading a couple positive quotes. I love reading Louise Hay, who has little sayings like ‘I rise above all limitations,’ which I can think throughout the day.\u201d \u2014 Amanda Brooks, blogger at Run to the Finish<\/a><\/p>\n

RELATED: <\/strong>17 Positive Affirmations That\u2019ll Change the Way You Think<\/a><\/p>\n

12. Get a sports bra on.
\n<\/strong>\u201cFirst, I change into running clothes. Getting up and changing into workout clothes first thing helps make it easier to get it done. Putting on your sports bra<\/a> is half the battle, right? Then, I make iced coffee<\/a> and sip it while I braid my hair and slop on SPF 30 sport sunblock<\/a>. By the time I’m ready to go, my coffee is gone and I’m out the door getting a few miles in before starting my day.\u201d \u2014 Monica Olivas, certified running coach, personal trainer, and blogger at Run Eat Repeat<\/a><\/p>\n

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Photo by Perry Santanachote<\/em><\/figcaption><\/figure>\n

13. Eat an energizing breakfast.
\n<\/strong>\u201cNo coffee. I go for yerba mate tea, then grind up one grapefruit and two oranges in the blender and have that with two eggs. I\u2019ve never felt better, and this keeps me going at full power all day.\u201d \u2014 <\/strong>Jimmy Minardi<\/a>, certified personal trainer, yoga instructor and founder of Minardi Training<\/p>\n

RELATED:<\/strong> 7 Delicious Make-Ahead Breakfast Ideas<\/a><\/p>\n

14. Pass the collagen.
\n<\/strong>\u201cI began adding collagen<\/a> to my coffee a couple of months ago and now it’s one of my daily staples. Collagen promotes hair and nail growth, reduces wrinkles, improves digestion, helps joint and cartilage health and provides a boost of protein and lots of amino acids. I add a tablespoon to my coffee. It dissolves instantly and doesn’t alter the texture or taste of my coffee at all!\u201d \u2014 Julie Fagan, personal trainer and blogger at Peanut Butter Fingers<\/a><\/p>\n

\"Should
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

15. <\/span><\/strong>Go high intensity.
\n<\/strong>\u201cI do treadmill sprints. These fasted cardio intervals<\/a> are a new addition to my morning routine, and have proven to shed fat on my body faster than any other form of cardio I\u2019ve tried!\u201d\u2014 Heidi Powell<\/a>, personal trainer and co-author of Extreme Transformation: Lifelong Weight Loss in 21 Days<\/em><\/a><\/p>\n

RELATED: <\/strong>3 Quick HIIT Workouts for Beginners<\/a><\/p>\n

16.<\/strong> <\/i><\/span>BYO everything<\/em>.
\n<\/strong>\u201cI pack a giant lunch box, specifically in my Elite Victoria – Meal Management Tote [since] I\u2019m in my car going from client to client all day long. In it, I pack at least five big bottles of Fiji water, low-calorie popcorn bags, protein bars<\/a>, oatmeal, egg whites and blueberries. A small canister of low-sugar chocolate protein powder<\/a> is always in there too, which I add to my coffee.\u201d \u2014 Erin Oprea, celebrity trainer at Oprea Personal Fitness<\/a> in Nashville, TN and author of The 4 x 4 Diet<\/em><\/a><\/p>\n

17. <\/span><\/strong>Just breathe.
\n<\/strong>\u201cEven before getting out of bed, I put my mind and body into relaxation mode, as odds are it\u2019s going to exist in the stressful \u2018fight or flight\u2019 mode for most of the day. I place one hand on my diaphragm, and slowly inhale through my nose. Then, I hold it for two seconds, and slowly exhale through my mouth. I do this every morning for at least five to seven minutes. The longer the inhale and exhale, the more this puts the body in its parasympathetic or relaxation mode. This gives me clarity once I finally get out of bed to start the day proactively, rather than reactively.\u201d\u2014 Jim Karas<\/a>, celebrity fitness and lifestyle expert, founder of Jim Karas Personal Training in Chicago and author of The Ultimate Diet REVolution<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

But first, coffee? We polled 17 fitness pros to find out the one morning ritual that helps them kick of their day \u2014 the healthy way. <\/p>\n","protected":false},"author":71,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,23,7,11,9],"tags":[33,41,289,51,237,229,103,341,380],"class_list":["post-51296","post","type-post","status-publish","format-standard","hentry","category-breakfast","category-diet-nutrition","category-health","category-health-hacks","category-recipes","tag-breakfast","tag-diets","tag-exercise","tag-food-choices","tag-inspiration","tag-mindfulness","tag-motivation","tag-tax1living-well","tag-tax2diet-advice"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/51296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=51296"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/51296\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=51296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=51296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=51296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}