Hello, sunshine! My extended morning routine.

Updated: Oct 28, 2018


This morning routine will give you lots of energy and your body will thank you for it!

This routine is for the mornings I have a little extra “me time.” It starts of the same as the short version, which you can read here, and builds in a few more moments dedicated to overall wellness and important self-love.


6:00-7:00 a.m. — Alarm goes off…Resist pressing that snooze button.


(Complete steps 1-5 of the 30-minute morning routine.)


Now an hour of Action:


Step 6 (15 minutes): Rolling with the “Fascianator.”


Reminder: Not be be confused with the typical foam roller, and will need a bit of training to do it well and not hurt yourself. It’s harder, smaller in circumference and not used for rolling over bones, over your spine, over joints, or over inflamed areas.

The fascia is the connective tissue found all over our body. Like the white part of an orange, it provides the framework that helps support and protect muscle groups, nerves, blood vessels, organs, bones and the entire body as a unit.


The “fascianator method” is a self-myofascial release process that you can apply when and where needed to bring more oxygen to your tissues. Pain management and faster recovery from injuries, increased flexibility by decreasing inflammation and even prevention of cancer.

New research shows that a stiff fascia is linked to cancer. More details on this research and technique in a blog to come!


Step 7 (40 minutes): Exercise routine of walking lunges, tricep dips, bridges and whole body plank.


Ideally 3 sets (but start with two, if three is too intense)

  • 50 walking lunges, with or without weights, depending on your strength

  • 20 tricep dips using a bathtup or a chair

  • 20 bridges on a yoga mat

  • Timed body plank (this is a work-in-progress exercise. It can be fun and rewarding if you time yourself and push yourself to last a bit longer each day)


For example, I can now hold a body plank for 2 minutes 35 sec. My arms are shaking towards the end and the sweat is pouring on to the mat/towel, but it’s beautiful to watch the progress and see that we can push ourselves at no matter what age. Our bodies are designed to perform, we must challenge ourselves, be mindful of our approach and slowly increase intensity in order not to get hurt. We owe it to ourselves to feed our bodies with nutritious food, energy the body needs to sustain, heal and perform


Step 8 (5 Minutes): The Ice Cold Shower. Another trick I learned this year from Wim Hof. This helps wake-up your nervous system, stimulate your cells, and gives you a boost of energy.


It's all about finding the routine that works with your lifestyle!

Congratulations, you did it!


Your body and mind will thank you for the rest of the day with increased energy, lower blood pressure, more flexibility, more focus, a better mood…In short, you will rock your day!

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