The morning is a busy time! We wake up, rush around and run out the door with just enough time to grab a coffee on the way to work. By mid-afternoon we are tired, sluggish and craving something sweet. There is a way to break this routine. Giving yourself some extra time in the morning and following my 4 Steps to a Better Morning will ensure improved energy, high metabolism and reduced cravings all day long!

Step One: Wake gently and on a regular schedule

Loud, ringing alarm clocks can actually be doing you a disservice in the morning. Shocking your body awake can raise blood pressure and stress the body before you’ve even had a chance to get out of bed. Instead, try waking up to one of your favorite songs and make sure the volume isn’t too high. You will wake up more gently and happy (maybe even dance your way to the shower).

Setting your alarm for a similar time every morning will also help your body get into a natural rhythm. Try not to let yourself sleep in too late on weekends and wake at the same time during the week. Eventually, your body should get on a regular schedule and you may no longer require an alarm at all to wake up at the right time.

Step Two: Lemon water

Starting your day with a large glass of warm water with the juice from ¼ - ½ a fresh lemon has many benefits. Lemon water in the morning can help gently detoxify the liver, aide digestion, balance the body’s pH, helps clear skin and improve bad breath, and act as a natural diuretic. Drink your warm lemon water first thing in the morning and about 20-30 minutes before eating breakfast. I usually suggest having it before your shower and then eating breakfast once you are about ready to leave.

Want an extra digestive boost in the morning? Try having a probiotic and fish oil with your water. Probiotic strengthens the intestinal environment and replenishes good intestinal bacteria and both with contribute to healthy morning bowel movements.

Step Three: Exercise

Getting your body moving in the morning can help kickstart metabolism for the day and boost energy. Raising your metabolism first thing in the morning can help keep it high for the rest of the day. This means that you will burn more calories throughout the day than if you did your workout later on. Exercising also causes the body to produce endorphins that help give you energy. And who ever complained about having too much energy in the morning!? Try to include both cardio and strength training in the morning.

Cardio will get your heart rate up and energize you while strength training will keep you burning calories for hours.

Step Four: Balanced breakfast

You’ve all heard it before – breakfast is the most important meal of the day. This meal literally “breaks the fast” that you have been doing through the night hours. When skipping breakfast, you are allowing blood sugar, metabolism and energy to drop extremely low, leaving you susceptible to cravings and binging later on.

So what should you eat at breakfast? A meal including protein (15-30g), fruit, fat and fiber will help regulate blood sugar and give you energy until your next meal. A little bit of carb in the morning is ok but be careful not to overdo it. Too much carb or fruit first thing in the morning will send blood sugar through the roof and start the cycle of sugar highs and lows that we want to avoid. It is important to note that if you are doing strength training in the morning it is very important to eat before your workout. Light cardio (walk, short jog) can usually be done on an empty stomach or with a light snack, such as a piece of fruit.

Examples of a balanced breakfast:

1) Yogurt Parfait

• ¾ cup plain Greek yogurt (protein)
• ½ cup mixed berries
• 6-10 raw almonds (good fat)
• 1 tsp. chia seeds (good fat and fiber)

2) Omelet

• 2 whole eggs
• Chopped veggies and spinach
• Avocado (good fat)
• 1 tsp. ground flaxseed (good fat and fiber)
• Fruit on the side