Win the Morning, Win the Day: My Essential Morning Routine

April 2, 2024

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Hi, I’m Victoria! Certified in exercise physiology + nutrition coaching. I wanna help you create vibrant health without losing perspective on what matters.  

Meet Victoria

morning routine for early risers

I’ve always been a morning person.

I have gone through periods of my life where work required me to stay up late and sleep in- and that REALLY messed with me.

I learned that if I can get up before the people around me, I can not only be more productive and focused… but I also feel like I am able to move the needle in the direction of the person I want to grow into.

That's why my morning routine is so essential.

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My morning routine allows me to focus on the things that I am “too busy” for during the day. The things that are easy to sweep under the rug but essential to living the kind of life I want.

So here is what I do and why I do it!

My Morning routine essentials

1. Wake up and workout

I am an exercise professional- and yet- the longer I wait to get my butt into the gym the more excuses I can come up with.

It’s best for me to wake up, and workout so that even if the day ends up going up in flames I can still feel productive and know that I am taking care of myself.

I don’t like the way I feel (mentally, physically, and emotionally) when I ignore exercise. I am more tired, slower, and generally far less productive.

So wake up, and WORK OUT.

2. “The seeds of depression can’t take root in a grateful heart”

Over the past year or so, my life has resembled something similar to a snow globe. Everything looks calm and serene and then BAM!! Upside down, inside out- everything is different in a matter of seconds.

It’s easy to slip into a bad head space where I’m the poor unsuspecting victim and the universe is out to get me.

But as Andy Andrews has reminded me- again, and again, and AGAIN- bad vibes can’t drag you down when you’re busy being thankful for what you do have.

And TRUST me when I say– sometimes you have to get creative and LOOK  for the things to be grateful for. But when you do- you’ll feel your entire being stand a little taller and breathe a little deeper.

So while I am getting ready- making breakfast, getting dressed, or making my bed- I am listing as many things as I can that I am thankful for. I even have a little reminder on my bathroom mirror so that there is no excuse! It’s THAT important. Your list might be small when you start.. but the more you practice you’ll find the easier and easier it becomes!

3. Feed the Brain and Feed the Spirit.

I have done LONG stretches of time where I convince myself that I am “just too busy”… and the result is always the same. I find myself way off track, confused, sad, and feeling like I’m not moving forward.

The KEY is to feed what you want to see grow. (How complex, right?!) While I am drying my hair, or cleaning up for the day I will listen to a podcast, a motivational speaker or a church service.

The ideal situation is to be sitting on a patio with a perfect view, a nice cup of coffee while soaking in wisdom- but on the days when that’s not an option, plug your headphones in and feed your mind and spirit anyway you can.

Your friends, family, co- workers, kids, pets, and mailman will thank you for it.

A few podcasts I love:

4. Set Intentions

Lastly, set your intentions for the day. I don’t mean make a giant to do list that will leave you behind before you even begin. What I DO mean is to set the intention of who you are, where you are going, and what you will do.

Speak it out while you drive to work, say it in the mirror while you get ready, or write it down while you drink your morning coffee. It can be long or short but SAY SOMETHING. Give your spirit some marching orders so that when the day throws a crazy punch you don’t get swept up in being someone or doing something you’re not.

I’ve set intentions for pretty much everything under the sun. From being a good test taker, to a more patient driver, to an employee that goes above and beyond- the point is to declare where it is you’re going (or who you’re going to be) let your subconscious take note, and then watch as your intentions slowly take shape.

Here are some examples of my favorites:

  • I am strong, confident, and capable
  • I am massively successful in all that I do
  • I am a blessing to everyone that I come across today
  • I forgive fast
setting intentions during my morning routine

Anyways, if you’ve ever felt stuck, lost, or even just out of sorts- I highly recommend a morning routine.

These are the things that work for me but it’s important that you think about the type of life you want to live, the kind of human you want to be- and then incorporate practices that help you move the needle in that direction.





P.S. I’d love to hear from you! Drop a comment below and tell me what your morning routine looks like!


Related: 3 Secrets to Enjoy Exercise (from a Certified Personal Trainer)


Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.

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