Morning routines get a lot of attention when it comes to establishing healthy habits — and for good reason. The first hour of the day sets a tone that can be hard to shake, influencing your energy levels, mood, focus, food choices, and more. But with so much noise around trending hacks and viral wake-up rituals, it can be hard to know what is actually worth doing first thing.
We asked five healthy-living experts — trainers, nutritionists, and coaches who help people transform their health every day — to share the habits they personally prioritize every morning. These are the nonnegotiables that help them feel sharp, grounded, and ready to take on the day. Perhaps they’ll inspire how you shape your own morning routine.
Sarah Moller, Dynamic Nutrition Coach and Dynamic Personal Trainer at Life Time Chestnut Hill in Newton, Mass.
Habit: Drink water and take my morning supplements.
My first morning nonnegotiable is drinking one or two large glasses of water and taking my morning supplements. Hydrating first thing helps me wake up and start the day feeling refreshed. I also take a probiotic to support my gut health and vitamin D (with breakfast) based on my most recent bloodwork, which showed I was at suboptimal levels.
Habit: Pack food for my workday.
I always bring plenty of smaller bites and sometimes a bigger lunch to the club to eat between clients and meetings (although I occasionally treat myself to a smoothie from the LifeCafe!). Planning ensures I have the food I need to keep my energy stable and support my nutrition goals. It also helps me stay on budget.
Most importantly, it removes the need to make food decisions when I’m busy, which helps me stay grounded and focused throughout the day.
Kelly Hegarty, Dynamic Personal Trainer at Life Time Highland Park in St. Paul, Minn.
Habit: Enjoy quality time with my dog.
I take time to play with him, take him outside, and give him some attention before I go to work. This grounds me and gets my day off to a good start — and hopefully makes his day better too! I think simply allowing myself enough time in the morning to take it slow and “play” is a big part of why this feels great.
Habit: Eat a high-protein breakfast.
This is really key for keeping my energy and appetite in check throughout the day. I change it up, choosing from options like eggs, protein shakes, cottage cheese, or even leftovers from dinner the night before (non-breakfast food works for me in the a.m.!).
I also will have some nuts or string cheese for a morning snack between clients. This is truly a nonnegotiable for me as I feel terrible without breakfast or when I opt for a carb-based option.
Habit: Spend time outside as weather permits.
There is a great regional park on my way to work, and most days, I go for a hike there for an hour before work. I don’t listen to music or podcasts during this time; I just take in the sounds and sights of nature to clear my head. I spend part of the year in Florida, and when I’m there, I take a morning walk on the beach instead. Either location makes me feel energized and creative.
Kenny Ferrer, high performance coach, mind and body trainer, and yoga and meditation teacher at Life Time in New York City.
Habit: Begin the day with meditation.
I usually get up between 4:30 and 5:30 a.m. and drink about 16 ounces of water to start my day. I’ll then have a little sip of coffee and get right into a meditation. I start by focusing on my breath and posture, then move into a meditation style called “preliminaries,” which is a set of foundational meditative and contemplative practices. Depending on the day, I meditate for 10 to 30 minutes.
Habit: Practice some mindful movement.
My morning workout depends on the day, but I practice mindful movement every day. Sometimes it’s a yoga and strength day, and sometimes it’s a yoga and cardio day. I make sure to get in five yoga, strength, and cardio sessions and aim to take one full day off exercising per week.
Danica Osborn, on-demand performer and group fitness instructor at Life Time in Warrenville, Ill.
Habit: Never hit the snooze button.
I never — I repeat, never — hit the snooze button. Don’t delay the start of your day! Even if you ignore the implications of inconsistent wake times for your sleep cycle, the choice to hit snooze is the choice to procrastinate your daily habits, your plans for the day, and the goals those are both supporting. It’s breaking the promises you’ve made to yourself. Take my advice: Get up when your alarm goes off and get moving.
Habit: Eat a protein- and carb-fueled breakfast.
I try to start my day with a healthy dose of protein and carbs for fuel and energy. I love making cottage cheese, oatmeal, and egg white muffins on Sundays, and eating those throughout the week with either breakfast sausage and more eggs or Greek yogurt.
Jessie Syfko, creator of MB360 and senior vice president of content strategy at Life Time.
Habit: Look at the sunlight while fueling my body.
My goal every day is to watch some of the sunrise and look at the light. I then sit in stillness and quiet to set intention for my mind and body for the day. I have yogurt within 20 minutes of rising, and that’s something that really settles and grounds me. I’m also a huge advocate of coffee. I love my organic coffee — it’s my happy place.
