Worms don’t quite cut it for these early birds. Here’s how to kickstart your morning with a breakfast of champs.
“We’re often encouraged to eat breakfast like a king, but I prefer to lean on the lighter side. I like to start my day with a smoothie that I can adapt to what my body needs. If it’s that time of the month, I might add iron, or if it’s coming up to winter and I’m not feeling well, I’ll add echinacea. I try to eat within a 10-hour window in the day – it’s making a huge difference to my energy levels.” – Janine
“I usually meal prep on Sundays, so I’m prepared for weekday mornings. I’ll make overnight oats and chia puddings, pre-chop vegies and pack some lunch from last night’s dinner. Lately, I’ve been loving smoothies with my JSHealth x Nuzest Protein + Probiotics powder. It’s delicious, easy and packed full of gut-loving nutrients.” – Jessica
“Keep it simple. I’m all about oats with fruit and yoghurt or Vegemite on toast, which also gives me a taste of home when we are travelling.” – Karina
Get into PA mode and conquer your schedule before you clock on.
“I’m quite creative in the mornings, so I channel that time to focus on projects like writing for my books, app and program. I move into more admin and email tasks later in the day. Taking a full weekend off – and limiting social media use – helps me to be more productive during the week. Rest is underrated.” – Jessica
“Do the hardest thing first. This strategy came about when I was recovering in the burns unit, facing six months of painful bandage changes every single morning. I decided I’d get the hardest and most painful part of the day over first. And from there, my day got easier and easier. I still do this today and call it ‘worst first’. Pick the biggest challenge on your list and do it early in the morning. Whether it’s making a difficult phone call or starting a major project, you’ll get a real mental boost by enjoying a quick win first thing.” – Turia
“Manage your diary before it manages you. I make space between my meetings for travel but also so that I can get my thoughts together. Not spending enough time on your diary can cause unnecessary stress.” – Janine
If your eyelids are the only thing you’re lifting in the AM, consider these game-changing strategies.
“I like to exercise in the morning, as working out late at night affects my sleep. On workdays, I alternate between a walk, yoga or high-intensity interval training. I tune in to my body and ask myself what kind of movement I feel like. Gone are the days of punishing exercise regimens. These days, I’m all about mindful movement. [And] 20 to 30 mins is all I need to set myself up for a good day.” – Jessica
“I’m all about not setting the bar impossibly high. At the moment, exercise is more about clearing my head and feeling good about myself, rather than hitting fitness goals. Anything outdoors is always my preference: trail running, surfing or just taking [my son] Hakavai for lots of long walks.” – Turia
“Keep your warm-up active. If you’re going for a run, start with some calf raises or squats. Static stretching, where you hold a stretch for a short period, isn’t supported by the evidence to help you prevent injuries or warm-up your muscles. The best thing you can do is just get your body moving.” – Karina
What better way to start the day than checking in with your people?
“Connecting with family and friends is so important, especially when I’m overseas on tour. I schedule a call or FaceTime my mum and dad a few times a week on the commute. I also have a lot of group chats on my phone, where everyone comments with updates and photos.” – Karina
“Life can get in the way, but I try to start the morning off with a good mindset. I usually wake up to my husband bringing me a cup of tea in bed and my daughter coming in for a cuddle. Take time to be grateful for those around you.” – Janine
“I do a gratitude practice every morning, where I just sit and think of three things I’m really grateful for. It’s not like I was ungrateful before my accident, but I just never thought about everything I had going for me. I was always focused on what wasn’t working in my life, what awards or jobs I didn’t get. I think if you can spin that around and reflect on what you do have going for you, it sets up your day really well.” – Turia
Take time to stop and give your mind some TLC.
“Yoga is my moving meditation. It’s great for strength, breath and focus. When I get off the mat, my goal is to feel balanced. If you can get the day started well, the rest falls into place; or even if it’s going pear-shaped, you often manage it better if you’ve had a good start!” – Janine
“I love to practise deep-belly breathing. It’s very calming and grounding for a busy, active mind.” – Jessica
“It sounds dramatic, but my morning strategies have changed my life! Do not look at your phone first thing. Getting sucked down the digital vortex is not a positive way to start the day, as your mind gets distracted and stressed. [Instead,] get some natural sunlight when you wake. This gets all those good hormones up and racing, enabling some great space to practise gratitude or yoga ... or coffee drinking.” – Turia