As someone who coaches busy professionals balancing career and family responsibilities, I’m
often asked about maintaining energy and positivity throughout demanding days. The answer
lies in my morning routine – a series of practices that aren’t just nice-to-haves, but non-
negotiables that enable me to show up fully for our community.
Here’s a glimpse into these essential practices that shape my day, and why protecting this time
has become crucial to my work.
The day begins naturally, before sunrise. Thanks to consistent sleep hygiene practices (a topic
for another Monday!), I wake without an alarm. First stop? Coffee – simple, with just cream.
While sipping this morning brew, I invest in what I call my “mind-right” time, immersing myself in
wisdom from voices like (via YouTube, of course) Oprah, Simon Sinek, and Kobe Bryant, Brene
Brown, Steve Jobs, etc. These aren’t just inspirational videos; they’re intentional deposits into
my mental wellness bank, fundamental to maintaining the positive mindset our community
deserves.
Following this, I dedicate 15 minutes (or 10 pages) to personal or professional development
reading. Currently, I’m expanding my expertise through the Girls Gone Strong Menopause
coaching course. This commitment to continuous learning ensures I can provide the most
informed, supportive guidance to our community.
The 5-Minute Journal comes next – though I’ve adapted it to work better for my schedule. I use
the morning quiet to reflect on today’s gratitude and magic moments from the day before,
reflections on what I could have done better or differently, proving that sometimes the best
routine is the one you’ll actually maintain.
From there I usually work on emails until the sun comes up. That’s when Jacky and I (when I’m
in Florida, it’s my mom’s super cool dog, Elvis) head outside for what I consider one of the most
crucial parts of my day – morning sunlight exposure. This isn’t just about movement; it’s about
biology. When natural, unfiltered sunlight hits our eyes in the morning, it triggers a cascade of
biological processes that regulate our circadian rhythm. This morning light exposure signals our
body to suppress melatonin production (our sleep hormone) and increase cortisol (our
awakening hormone), setting us up for better sleep that night. The science is fascinating –
morning sunlight exposure has been shown to increase serotonin levels and help regulate our
natural sleep-wake cycle. Whether it’s an hour-long walk or just 10 minutes of standing in the
sunshine, this practice is fundamental to my well-being.
Breakfast is strategic: either a nutrient-rich scramble with vegetables on Dave’s Killer Bread, or
a protein-focused option of hard-boiled eggs and peanut butter toast. Then it’s time to energize
with a Celsius and begin what I love most – supporting our exceptional community of members
and coaches.
To our dedicated 5 AM and 6 AM members – I know you’ve wondered why you don’t see me
during those early sessions. The truth is, these morning practices help me be better at serving
our community. I’m incredibly fortunate to work with such an exceptional DSC coaching team
who brings expertise, energy, and dedication to every early morning session. They create magic
in those dawn hours while I prepare to contribute in other ways throughout the day.
Let me be clear – maintaining these morning rituals isn’t always easy. I’ve had to set firm
boundaries and sometimes say no to early meetings or other commitments. While I may not
achieve perfection, I maintain about 95% consistency with these practices. Why? Because I’ve
learned that this investment in self-care directly impacts how effectively I can serve our team
and members.
This routine isn’t about perfection; it’s about intention and commitment. Like our approach to
fitness, it’s about finding what works for you and making it non-negotiable. Whether you’re an
early riser or not, the key is identifying and protecting those practices that allow you to show up
as your best self – for yourself and for those who count on you.
What morning habits help you show up as your best self? I’d love to hear what works for you.
Remember, just as we provide modifications for every workout, your morning routine should be adapted to fit your life. The goal isn’t to replicate someone else’s routine – it’s to find practices that center and energize you for whatever challenges lie ahead. The real victory lies in the commitment to these practices, not in their perfect execution.