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The First and Last 30
How you start and finish your days can have a big impact
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How you start and finish your days can have a big impact on how the proceeding day will go. Something that has paid dividends of late is having a 30 min pre and post sleep routine. I have been ‘practicing’ my routine for nearly 9 months now after over 2 years of trial and error to get it right.
The reason I am a fan of routine is your body and mind enter a state of comfort once you are in them which I think is of particular importance especially before sleep and getting a good start on a productive day. I developed my routine because for the past 2 years, not one week went by that I consistently slept in the same bed (work & study commitments, not the reason you’re thinking of… keep it clean please). I worked out that it largely didn’t matter on the environment I was in or woke up to it was how I felt going to sleep. And, as most people probably know… going to sleep in a comfortable mindset means waking up fresher and more productive.
You need to figure yours out for yourself but I think a good pre sleep routine should involve 4 things.
Limiting blue light, TV, computer phone screen etc… I stop watching any TV or looking at my phone/computer 30 min before I want to sleep, sometimes a full hour.
Emptying the mind. I write down what my following day involves and order it either by time or importance of tasks. This gives my brain one last chance to remember something I have forgotten and ‘switch itself off’ for the night. This also comes back into play for the morning.
Stretching. Personally I use ROM WOD as it varies which stretches you do for each day and has some good calming breath work which I like. Again, you may have a stretch routine you really like to do, just make sure it’s a relaxing one and doesn’t create heat in the muscles.
Reading. Usually the last thing I do before I sleep. I’ve worked out thanks to forgetting my book a fair few times it doesn’t matter what I read I just need to read something. Only thing that hasn’t worked is the room service menu… I now check if I have remembered a book or not and pick something up prior to my 30 min routine window.
Boom, 4 things I need to do and no matter the time or location i’m asleep. I always pack my bag or have things ready the night before which helps with emptying the mind too but I have that done long before bed time. Oh and clean your teeth!
As said earlier, going to sleep with a good mindset means waking up with a good mindset. People who get up on the wrong side of the bed normally get in on the wrong side of the bed. There are still a few things you can do in the first 30 min of a morning though to help set you up for the day.
Mine is ordered pretty much the same everyday but again you need to figure it out for yourself.
Always have an alarm to wake up to. Never, no matter how tempting, hit snooze. Unless you’re willing to have a ‘lazy morning’.
Sit up asap, get up and move. This stops you being tempted to hit snooze.
Drink water. I always have water by my bed and drink at least 500ml straight away.
Toilet. It’s like clockwork…
Measure HRV and fill in wellness scores. This helps you actually reflect on how you are feeling and makes you aware of where your head and body is at.
Review your mind emptying list from the night before.
Crack on with your day!
These 7 steps take me around 5 – 10 min each morning. From there I have 20 min to make coffee/breakfast, drink more water, shower or put my kit on and start my day without feeling rushed or in a state of unproductiveness.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
How you start and finish your days can have a big impact on how the proceeding day will go. Something that has paid dividends of late is having a 30 min pre and post sleep routine. I have been ‘practicing’ my routine for nearly 9 months now after over 2 years of trial and error to get it right.
The reason I am a fan of routine is your body and mind enter a state of comfort once you are in them which I think is of particular importance especially before sleep and getting a good start on a productive day. I developed my routine because for the past 2 years, not one week went by that I consistently slept in the same bed (work & study commitments, not the reason you’re thinking of… keep it clean please). I worked out that it largely didn’t matter on the environment I was in or woke up to it was how I felt going to sleep. And, as most people probably know… going to sleep in a comfortable mindset means waking up fresher and more productive.
You need to figure yours out for yourself but I think a good pre sleep routine should involve 4 things.
Limiting blue light, TV, computer phone screen etc… I stop watching any TV or looking at my phone/computer 30 min before I want to sleep, sometimes a full hour.
Emptying the mind. I write down what my following day involves and order it either by time or importance of tasks. This gives my brain one last chance to remember something I have forgotten and ‘switch itself off’ for the night. This also comes back into play for the morning.
Stretching. Personally I use ROM WOD as it varies which stretches you do for each day and has some good calming breath work which I like. Again, you may have a stretch routine you really like to do, just make sure it’s a relaxing one and doesn’t create heat in the muscles.
Reading. Usually the last thing I do before I sleep. I’ve worked out thanks to forgetting my book a fair few times it doesn’t matter what I read I just need to read something. Only thing that hasn’t worked is the room service menu… I now check if I have remembered a book or not and pick something up prior to my 30 min routine window.
Boom, 4 things I need to do and no matter the time or location i’m asleep. I always pack my bag or have things ready the night before which helps with emptying the mind too but I have that done long before bed time. Oh and clean your teeth!
As said earlier, going to sleep with a good mindset means waking up with a good mindset. People who get up on the wrong side of the bed normally get in on the wrong side of the bed. There are still a few things you can do in the first 30 min of a morning though to help set you up for the day.
Mine is ordered pretty much the same everyday but again you need to figure it out for yourself.
Always have an alarm to wake up to. Never, no matter how tempting, hit snooze. Unless you’re willing to have a ‘lazy morning’.
Sit up asap, get up and move. This stops you being tempted to hit snooze.
Drink water. I always have water by my bed and drink at least 500ml straight away.
Toilet. It’s like clockwork…
Measure HRV and fill in wellness scores. This helps you actually reflect on how you are feeling and makes you aware of where your head and body is at.
Review your mind emptying list from the night before.
Crack on with your day!
These 7 steps take me around 5 – 10 min each morning. From there I have 20 min to make coffee/breakfast, drink more water, shower or put my kit on and start my day without feeling rushed or in a state of unproductiveness.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
How you start and finish your days can have a big impact on how the proceeding day will go. Something that has paid dividends of late is having a 30 min pre and post sleep routine. I have been ‘practicing’ my routine for nearly 9 months now after over 2 years of trial and error to get it right.
The reason I am a fan of routine is your body and mind enter a state of comfort once you are in them which I think is of particular importance especially before sleep and getting a good start on a productive day. I developed my routine because for the past 2 years, not one week went by that I consistently slept in the same bed (work & study commitments, not the reason you’re thinking of… keep it clean please). I worked out that it largely didn’t matter on the environment I was in or woke up to it was how I felt going to sleep. And, as most people probably know… going to sleep in a comfortable mindset means waking up fresher and more productive.
You need to figure yours out for yourself but I think a good pre sleep routine should involve 4 things.
Limiting blue light, TV, computer phone screen etc… I stop watching any TV or looking at my phone/computer 30 min before I want to sleep, sometimes a full hour.
Emptying the mind. I write down what my following day involves and order it either by time or importance of tasks. This gives my brain one last chance to remember something I have forgotten and ‘switch itself off’ for the night. This also comes back into play for the morning.
Stretching. Personally I use ROM WOD as it varies which stretches you do for each day and has some good calming breath work which I like. Again, you may have a stretch routine you really like to do, just make sure it’s a relaxing one and doesn’t create heat in the muscles.
Reading. Usually the last thing I do before I sleep. I’ve worked out thanks to forgetting my book a fair few times it doesn’t matter what I read I just need to read something. Only thing that hasn’t worked is the room service menu… I now check if I have remembered a book or not and pick something up prior to my 30 min routine window.
Boom, 4 things I need to do and no matter the time or location i’m asleep. I always pack my bag or have things ready the night before which helps with emptying the mind too but I have that done long before bed time. Oh and clean your teeth!
As said earlier, going to sleep with a good mindset means waking up with a good mindset. People who get up on the wrong side of the bed normally get in on the wrong side of the bed. There are still a few things you can do in the first 30 min of a morning though to help set you up for the day.
Mine is ordered pretty much the same everyday but again you need to figure it out for yourself.
Always have an alarm to wake up to. Never, no matter how tempting, hit snooze. Unless you’re willing to have a ‘lazy morning’.
Sit up asap, get up and move. This stops you being tempted to hit snooze.
Drink water. I always have water by my bed and drink at least 500ml straight away.
Toilet. It’s like clockwork…
Measure HRV and fill in wellness scores. This helps you actually reflect on how you are feeling and makes you aware of where your head and body is at.
Review your mind emptying list from the night before.
Crack on with your day!
These 7 steps take me around 5 – 10 min each morning. From there I have 20 min to make coffee/breakfast, drink more water, shower or put my kit on and start my day without feeling rushed or in a state of unproductiveness.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
How you start and finish your days can have a big impact on how the proceeding day will go. Something that has paid dividends of late is having a 30 min pre and post sleep routine. I have been ‘practicing’ my routine for nearly 9 months now after over 2 years of trial and error to get it right.
The reason I am a fan of routine is your body and mind enter a state of comfort once you are in them which I think is of particular importance especially before sleep and getting a good start on a productive day. I developed my routine because for the past 2 years, not one week went by that I consistently slept in the same bed (work & study commitments, not the reason you’re thinking of… keep it clean please). I worked out that it largely didn’t matter on the environment I was in or woke up to it was how I felt going to sleep. And, as most people probably know… going to sleep in a comfortable mindset means waking up fresher and more productive.
You need to figure yours out for yourself but I think a good pre sleep routine should involve 4 things.
Limiting blue light, TV, computer phone screen etc… I stop watching any TV or looking at my phone/computer 30 min before I want to sleep, sometimes a full hour.
Emptying the mind. I write down what my following day involves and order it either by time or importance of tasks. This gives my brain one last chance to remember something I have forgotten and ‘switch itself off’ for the night. This also comes back into play for the morning.
Stretching. Personally I use ROM WOD as it varies which stretches you do for each day and has some good calming breath work which I like. Again, you may have a stretch routine you really like to do, just make sure it’s a relaxing one and doesn’t create heat in the muscles.
Reading. Usually the last thing I do before I sleep. I’ve worked out thanks to forgetting my book a fair few times it doesn’t matter what I read I just need to read something. Only thing that hasn’t worked is the room service menu… I now check if I have remembered a book or not and pick something up prior to my 30 min routine window.
Boom, 4 things I need to do and no matter the time or location i’m asleep. I always pack my bag or have things ready the night before which helps with emptying the mind too but I have that done long before bed time. Oh and clean your teeth!
As said earlier, going to sleep with a good mindset means waking up with a good mindset. People who get up on the wrong side of the bed normally get in on the wrong side of the bed. There are still a few things you can do in the first 30 min of a morning though to help set you up for the day.
Mine is ordered pretty much the same everyday but again you need to figure it out for yourself.
Always have an alarm to wake up to. Never, no matter how tempting, hit snooze. Unless you’re willing to have a ‘lazy morning’.
Sit up asap, get up and move. This stops you being tempted to hit snooze.
Drink water. I always have water by my bed and drink at least 500ml straight away.
Toilet. It’s like clockwork…
Measure HRV and fill in wellness scores. This helps you actually reflect on how you are feeling and makes you aware of where your head and body is at.
Review your mind emptying list from the night before.
Crack on with your day!
These 7 steps take me around 5 – 10 min each morning. From there I have 20 min to make coffee/breakfast, drink more water, shower or put my kit on and start my day without feeling rushed or in a state of unproductiveness.
How you start and finish your days can have a big impact on how the proceeding day will go. Something that has paid dividends of late is having a 30 min pre and post sleep routine. I have been ‘practicing’ my routine for nearly 9 months now after over 2 years of trial and error to get it right.
The reason I am a fan of routine is your body and mind enter a state of comfort once you are in them which I think is of particular importance especially before sleep and getting a good start on a productive day. I developed my routine because for the past 2 years, not one week went by that I consistently slept in the same bed (work & study commitments, not the reason you’re thinking of… keep it clean please). I worked out that it largely didn’t matter on the environment I was in or woke up to it was how I felt going to sleep. And, as most people probably know… going to sleep in a comfortable mindset means waking up fresher and more productive.
You need to figure yours out for yourself but I think a good pre sleep routine should involve 4 things.
Limiting blue light, TV, computer phone screen etc… I stop watching any TV or looking at my phone/computer 30 min before I want to sleep, sometimes a full hour.
Emptying the mind. I write down what my following day involves and order it either by time or importance of tasks. This gives my brain one last chance to remember something I have forgotten and ‘switch itself off’ for the night. This also comes back into play for the morning.
Stretching. Personally I use ROM WOD as it varies which stretches you do for each day and has some good calming breath work which I like. Again, you may have a stretch routine you really like to do, just make sure it’s a relaxing one and doesn’t create heat in the muscles.
Reading. Usually the last thing I do before I sleep. I’ve worked out thanks to forgetting my book a fair few times it doesn’t matter what I read I just need to read something. Only thing that hasn’t worked is the room service menu… I now check if I have remembered a book or not and pick something up prior to my 30 min routine window.
Boom, 4 things I need to do and no matter the time or location i’m asleep. I always pack my bag or have things ready the night before which helps with emptying the mind too but I have that done long before bed time. Oh and clean your teeth!
As said earlier, going to sleep with a good mindset means waking up with a good mindset. People who get up on the wrong side of the bed normally get in on the wrong side of the bed. There are still a few things you can do in the first 30 min of a morning though to help set you up for the day.
Mine is ordered pretty much the same everyday but again you need to figure it out for yourself.
Always have an alarm to wake up to. Never, no matter how tempting, hit snooze. Unless you’re willing to have a ‘lazy morning’.
Sit up asap, get up and move. This stops you being tempted to hit snooze.
Drink water. I always have water by my bed and drink at least 500ml straight away.
Toilet. It’s like clockwork…
Measure HRV and fill in wellness scores. This helps you actually reflect on how you are feeling and makes you aware of where your head and body is at.
Review your mind emptying list from the night before.
Crack on with your day!
These 7 steps take me around 5 – 10 min each morning. From there I have 20 min to make coffee/breakfast, drink more water, shower or put my kit on and start my day without feeling rushed or in a state of unproductiveness.
One-Hour Workout: Revving Your Swim Engine
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