Some Morning Vitality Habits
Posted on 6 December 2008
First Thing
I like to start the day with a large glass of water, I try to make it at room temperature and drink it as soon as I get up. This will help flush and re-hydrate your insides and get things flowing for the day. After this I start boiling the kettle and will usually go for a Yerba Mate Tea.
I love this stuff and plan to do a post on it very soon. Its been a staple for me for a few years now. I love the way it clears the airways and opens me up giving a relaxed type of energy rather than the strong kick of even an espresso. I drink it from an Ultimate Bombilla (available from yerbamatecafe) and sometimes opt for a small spoon of honey inside to make it a ‘Dolce Mate’ the taste is terrific and it keeps me going until breakfast usually a couple of hours later…….
Some days I will skip the Yerba Mate and opt for something like a Mint tea, Nettle tea or Rooibos tea. Either way I like to start the day with a hot cup of tea, sometimes Squeezing in Half a Lemon is very refreshing.
Breakfast Rolls Around
On days I don’t workout I like a light breakfast. Usually just fruit and nuts but this really depends on my appetite as if I’m hungry I’ll eat. A favorite of mine is a plate of blueberries mixed with some buts and a small TBSP of ground flax, for an amazing treat mix in a TBSP of peanut butter I got this trick from Craig Ballantyne and boy does it taste amazing. I’ve stuck in a picture below trust me it tastes better than it looks….
This mini breakfast is best enjoyed with a fresh black coffee. That’s another thing for me getting Organic coffee makes all the difference I know that Poliquin regards Organic Coffee and Butter as two of the most important things to buy organic and I really agree with him. It tastes totally different to regular coffee and gives a fresh boost rather than jittery energy. So I recommend you go out of your way to look for a local fresh and Organic ground coffee distributor in your area. This Breakfast will normally last me through until lunch when I have something more substantial. Nuts and fruit give a potent mix of Anti-Oxidants good fat and slow releasing energy from the Fibre and Good Fats in the nuts. The coffee compliments it especially well as it cuts the sweet taste and makes each bite taste better.
Stretching and Body Weight
After Vic’s great guest post yesterday I thought I would outline my light morning routine I do most days I have time, its more of a relaxation routine that gets me limbered up and awakens me for the day.
First comes some light stretching mainly my chest and shoulders. After this I will do a few sets of 20-30 pushups and maybe some BW squats. This isn’t meant to be a workout rather a wake up call for my body. I also like to lye down for 5 minutes and focus on getting my breathing right for the day, deep breaths into the belly at a slow controlled pace to setup good breathing for the day…..
Weeks Reading
This is a post with some morning vitality habits I have gotten into the habit of doing over the years, hopefully you can pickup a thing or two from the pictures and descriptions. I’m going to plug some cool stuff I have read this week:
- Keith @ Theory to Practice does a great Critique and interesting Discussion
- Some Food pics from Free the Animal
Also I would love to hear about any readers Vitality Habits or little things they do to keep fit…..
Comment by Dave Fowler
6 December 2008
Hi Chris, it’s a long time since I was last here and as I’ve just started getting back into the fitness again I thought I’d better check in.
You make the idea of breakfast sound very glamorous and I like it. I fed up with eating whole grain cereals and I’m looking to make some changes.
I like to start the day with a cup of tea, but it’s usually English Breakfast. I must branch out and try other things!
Cheere
Dave
Comment by Coffee and Vanilla
6 December 2008
Great post!
I do drink yerba mate as well but not so often, I must change it, I love it with addition of honey.. I use local honey, makes you immune to hay fever
On days I go to the gym (3-4 times a week) I don’t drink or eat anything before (it is about 7 am) and then when I come back I have some healthy smoothie.
Enjoy your evening, Margot
Comment by Andrew R
7 December 2008
That smoothie sounds awesome! I’m definitely going to try that. Thank for the post!
All the Best,
Andrew R
Comment by Methuselah - Pay Now Live Later
7 December 2008
I used to go out and get some fresh air first thing every morning when I had a garden. Now I am in a 3rd floor flat so not so practical. Sticking my head out of the window somehow doesn’t cut it!
Comment by Kat Eden
8 December 2008
I’ve been a huge fan of the water with lemon trick for years. Lately I’ve found that I really get going (both on the inside and the outside!) with some room temperature water with organic sea salt mixed in. I’m not a massive citrus fan by nature, so I find this preferable. Adding organic sea salt to your water is important as city water is purified, which eliminates mineral content. We are supposed to get over 80% of our minerals from drinking water, so the sea salt adds that back in.
I also find taking a minute or two to reflect on the positive things about the day ahead to be an effective way of creating energy in the morning. I like to do this before I get out of bed, sort of a psych up for the day!
Great post, thank-you!
Comment by Tom Parker - Free Fitness Tips
8 December 2008
Peanut butter and blueberries? If it doesn’t taste better than it sounds I know who to blame
. I’ve been having them with natural yoghurt for some of my breakfasts and find this quite tasty but hey, I’m always open to suggestions.
I’ve also started doing stretching in the mornings. I find that it’s a great time to do them as I usually feel stiffest first thing.
Comment by Henry
8 December 2008
I typically wake at 7, get my two year old up and fed and dressed for nursery school then make his lunch and get washed and dressed myself before heading out the door at 7.50 am.
Drop him off at school then am at work just after eight. Two cups of black coffee and nothing to eat until after lunch time workout (playing around with IF). Am definitely planning to start getting up earlier so I can get some more activity before parking behind my desk.
Comment by Brett
9 December 2008
I will have to try the berries and almond butter for breakfast, sounds great. You also make really black coffee sound good. What time do you wake up generally?
Comment by Chris
9 December 2008
@ Kat: Thats a great tip since you told me I have been adding a dash of sea salt to my drinking water and its doing me a world of good.
@ Henry: Sounds like a good morning routine its something I have done in the past but not daily. fasting that long on black coffee is too harsh on my CNS to pull off everyday, but if it works for you go for it!!
@ Brett: I am normally up around 7AM but it depends on the day, I tend to wake up a bit earlier in the summer….. The blueberries and almond butter is an amazing combo if you can heat it up a tad and then put it over the berries its even better…..
Comment by bonbon | free biorhythm
9 December 2008
Hi Chris,
Your morning routine sounds great.
I enjoy ground flax seeds too, I usually add about a tablespoon oatmeal or muesli. It goes well with a generous sprinkle of cinnamon
I’ve been drinking yerba mate tea lately as an alternative to coffee, I quite like the refreshing gentle lift it provides.
I miss my coffee though! (I quit because it makes me jittery) I may try some organic coffee and see if that is less jitter inducing
Comment by Vic Magary
9 December 2008
Great post! I like to start the day with 3 – 5 sun salutations and then 5 – 10 minutes of seated meditation. I’m no yoga expert by any means! But I love the flow and total body movement and stretch of the sun salutation.
Comment by Ursula
16 December 2008
Hi Chris,
Good post, I like it. I start my off-gym days with the 5 tibetians followed by planks and some back exercises. On gym days I just get up, walk to the gym to do a good workout followed by a short HIIT session.
However, I am interested to start with yerba maté tea. But I have no clue which one to chose. I checked the net and also saw a guy selling them at a market stand. There a quite a few brands available. Which one is best to start with? Any suggestion?
Here is a link where I could buy online…………
Another question regarding yerba maté: Can I mix the yerba maté leafs into my green smoothie rather than drink a tea? Would it have the same effect?
Cheers
Ursula
Comment by Chris
17 December 2008
@ Ursula: get hold of some Targui the stuff is my favorite, If you can brew it up in a french press thats the best way to start, let it sit in boiling water for 5 minutes then press it, pour in a mug, sweeten with some honey and your away….As for mixing with green tea smoothie you could do it just not with the leaves you would need to brew it and add the stuff to your smoothie…Good luck and enjoy the Yerba
Comment by Ursula
17 December 2008
Cheers mate, appreciate you getting back to me so quickly. I will give the Targui a go.
Thanks again and have a festive season. Happy x-mas!
Ursula
Comment by Grace Kleppin
18 December 2008
Being a lazy person, I make up a big pot of oatmeal on the weekend and microwave it during the week. Or try this one:
1 c. quinoa
2 c. nut or soy milk
2 c. peaches
1/2 t. almond flavoring
Cook for about 30 minutes until all liquid is soaked up. Serve with ground flaxseeds sprinkled on top.
Oh, yeah! G.