10 Ways to Improve Your Morning Routine

If your days are stressful and rushed, consider a fresh, new approach to your morning routine. Start with a healthy breakfast and morning exercise, and you will set a positive tone for the rest of your day.

Start With a Better Morning Routine
The way you start the morning can have a big impact on the rest of your day. If you begin every day feeling harried and rushed instead of productive and streamlined, it may be time to revamp your morning routine. Start by getting into action with simple activities like taking a walk, going to the gym, or practicing an invigorating morning exercise, such as tai chi or yoga. These activities can help you feel focused and ready to meet the challenges of your day. Be sure to power up with a healthy breakfast to give your body the fuel it needs.

Focus Your Positive Energy
One great way to start your new morning routine is by taking a few quiet moments after you wake up to focus your positive energy for the day. You can achieve this through meditation, thinking positive thoughts, doing affirmations, or practicing visualization exercises, says Valencia Porter, MD, MPH, director of women’s health at the Chopra Center for Wellbeing, in Carlsbad, Calif. Studies have shown that regular meditation may lower blood pressure, boost the immune system, and help relieve stress and fatigue.

Eat a Healthy Breakfast
Eating a good breakfast is an essential part of a morning routine. “It’s important to break the fast,” says Dr. Porter. “When you skip breakfast, your body says, ‘Okay, I need to conserve energy.’ Then your metabolism slows down and you have less energy throughout the day.” Some people may need more calories for breakfast than others, but the most important thing to remember is that everyone should eat something, adds Porter. An example of a healthy breakfast is oatmeal sprinkled with cinnamon and almonds, yogurt and berries, and a cup of tea.

Stick to Your Plan
It’s important to have a morning routine — and to follow through with it — so you can streamline your schedule, says Jodie Watson, organization expert for TLC Real Simple Real Life and founder and president of Supreme Organization, a professional organizing service in Sherman Oaks, Calif. What you do and when you do it doesn’t matter as much as saving time by having your routine already planned out. “Do the same things in the same order at the same time each day,” says Watson. “Try out a morning routine for a few days to see what works best for you.”

Work Out the Kinks With Yoga
Yoga is an ideal morning exercise and it can play a vital part in energizing your morning routine. Yoga can improve flexibility, posture, balance, muscle tone, and endurance. Yoga also has mind-body-soul benefits, providing an emotional as well as a physical lift. Doing yoga in the morning can give you a feeling of tranquility, boost your energy levels, and raise your spirits for the rest of the day, all while giving you a full-body stretch.

Take a Walk
Walking can be an excellent component of a morning routine, and it’s even better if you can walk outside, says Porter: “Nature has a wonderful vital energy that we can benefit from. The plants are giving off oxygen. Plus we get a little bit of vitamin D, which is important for bone health and the immune system, and it may even help fight cancer and heart disease.” Another benefit of getting some sunshine is that sunlight helps regulate the pineal gland, which releases melatonin and helps us sleep better at night, adds Porter.

Hit the Gym
If you don’t have access to green scenery, or if you just want to mix things up a little, then hit the gym as part of your morning routine. Morning exercise can give you the energy surge you need for the rest of your day. “Exercise boosts energy levels and endorphins,” says Porter. “It can jumpstart your metabolism and get your blood and circulation flowing so that you have more energy for the day.”

Write in a Journal
Taking a few minutes to write in a journal is an excellent way to get in touch with yourself. “Before the hustle and bustle of the day begins, you can sit with a cup of coffee or tea and slow things down,” says Watson. “Journaling can help you off-load so that you’re ready for the day.” Porter echoes: “Journaling is a great way to focus on yourself. It’s a good self-awareness tool that can help you focus on areas that need work.”

Listen to Music
Listening to some music can add an invigorating dimension to your morning routine. Sounds can affect our mood and our body. When we listen to a beautiful song or the sounds of nature — a babbling brook or ocean waves — our bodies produce chemicals that can boost our moods. “The type of music depends on what you need and prefer,” says Porter. “If you’re stressed out about something at work, then soothing music might be good. If you want an energy boost and love rock ’n roll, then that might be better for you.”

Make a List, Check It Twice
List-making is a good organizational strategy. Make a list as part of your morning routine or as a bedtime ritual the night before. “When you make a list of the things you’ll do the next day, such as going to the gym, attending a business meeting, and meeting a friend for dinner in the evening, you’ll be clear about at least 80 percent of your day,” says Watson. Knowing what to expect can help you hit the ground running when the sun comes up.

Prepare the Night Before
Ideally your morning routine will start the night before. “Before you go to bed, straighten up — do the dishes, finish up that day to the best of your ability so that you’re ready for the next day,” says Watson. Lay out your clothes, — the complete outfit including shoes, purse, and jewelry, suggests Watson. If you have children, help them pick out their clothes for the next day. Pack lunches and set out the dishes for breakfast. Put all essentials you’ll need for the next day, such as your briefcase, library books, or dry cleaning to be dropped off, by the door. Now get a good night’s sleep, knowing you already have a head start on the brand new day.

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Let’s all say it together: Crunches are boring! We all hate crunches, but flatter abs would certainly be nice. We want them without doing so much to get them. This year, you can have both—the abs and the easy moves. The best part is that it will happen fast if you stick with the program. The truth is, there are so many ultra-effective tips and moves for a leaner stomach that you can swear off crunches forever, if you’d like, and still chisel your middle. One of my favorites? The plank!:

1 ) Go on an abs spree
Grouping all your ab exercises together can deliver better results than switching back and forth between various body parts, according to Nicole Stewart, a pilates instructor in Los Angeles. Working your abs to the “burning” point delivers a sizzling stomach.

2 ) Feast on a little fat!
A smidge of fat in your diet can actually help your midsection get svelte. Studies suggest that foods rich in monounsaturated fats—including olive oil, nuts, seeds and avocado—can help prevent the accumulation of unwelcome tummy fat.

3 ) Try teamwork
Toning up and slimming down doesn’t need to be a solitary pursuit. Grab a pal for this exercise: Lie on the floor with your legs straight up in the air, says Akin Williams, a group fitness instructor at Equinox Fitness Clubs in New York City, who created this move. Ask a buddy to command you to bring your legs up and down randomly (saying, for example, “Right leg down, left leg up” and “Both legs up”) every few seconds. Use your ab muscles to follow her directions, keeping your lower back pressed into the floor. Do this for three or four 20- to 60-second sets, resting 1 minute between each set. Then switch and you be the leader. These random commands trigger a rapid contraction of your muscles, tiring the more easily sculpted areas of your abs, so “you see better results in less time,” says Pete McCall, an exercise physiologist in San Diego for the American Council on Exercise. Hey, what are friends for?

4 ) Tone abs while you burn fat
Heart-pumping activity triggers your body to convert abdominal fat to fuel, research shows. Aim to do 30 minutes or more most days. Squeeze even more belly benefits from your stint on the treadmill by ramping up the incline, or relying on your core muscles to keep you upright on the elliptical (grip the handlebars, but don’t use them to support you!) to engage your core, says Joanna Stahl, group fitness instructor at Equinox Fitness Clubs in New York City.

5 ) Try the Dragonfly
Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.

6 ) Find your balance
A great way to tighten and tone your core? Give yourself a stay-steady challenge. “Strength moves requiring balance work the tough-to-reach transverse abdominis more effectively than traditional ab toners do,” says Robert Sherman, a trainer in Rockville, Maryland. Use a folded bath towel, a BOSU or a pair of balance pods to make it hard to find your footing for this move, called the Lunge-Up: With left foot on pod or towel, lower into lunge, knee over ankle, thigh parallel to ground, right knee bent with heel raised, hands on hips. As you straighten left leg, push off ball of right foot, bringing right thigh in front and parallel to ground, balancing on pod. Slowly return to start. Do 12 reps. Switch legs; repeat.

7 ) Bend those knees
Add a tummy-toning balance challenge to traditional squats by doing them on one leg, as Roxy pro surfer Kassia Meador swears by. Do two sets of 12 reps on alternate days for abs that make waves.

8 ) Do the ab-up
A side plank sculpts flat abs fast by focusing on obliques, the muscles that wrap around your middle and hold you in. Lie on left side, resting on left forearm and left hip, knees and feet stacked, right arm at side. Lift left hip into a side plank. Lower and touch left hip to ground, then lift back up, holding abs in tight, for one rep. Do 20 reps. Switch sides; repeat.

9 ) Go bananas!
The fruit contains 422 milligrams of potassium, which helps limit belly-bloating sodium in your body. Talk about peel appeal! Another source: four stalks of celery deliver 416 mg of potassium.

10 ) Do bench presses
Extending your arms during the pec-perking exercise causes your ab muscles to contract, toning your abs as well as your arms. Add two sets of 12 reps to your usual routine.

11 ) Chill out
Increased levels of cortisol, a stress hormone, can lead to excess stomach fat, research shows. Try delegating work duties, pursue a hobby you find relaxing, whether it’s knitting or jewelry making, and make laid-back lunch dates with buddies to lighten your mood—and slim your middle!

Want more secrets to your strongest, slimmest stomach yet? Get the absolute truth here about how to obtain flat abs …

By Lucy Danziger, SELF Editor-in-Chief

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8 Tips to Start the Day Refreshed and Ready-To-Go

What you do in the hour after you get up can help you look and feel your best for the rest of the day.

The right moves and foods will give you the focus, stamina, and positive outlook you need to plow through your busy schedule. Plus, you’ll kick-start your metabolism, helping you torch extra calories and melt more fat. Our get-up-and-go routine outlines the latest research-based tips guaranteed to make your morning a true power hour. Here’s how to rise and shine.

1. Cue Energy with Color
“Seeing a bright, vibrant hue when you open your eyes gets your adrenaline going–and that sudden surge of energy helps clear the cobwebs and kicks you into gear,” says Leatrice Eiseman, executive director of the Pantone Color Institute. Put a red, orange, yellow, or fuchsia throw pillow, blanket, or piece of art in the area you first see in the morning, or slip on a robe in one of these shades. You can even make breakfast visually stimulating (and get a nutritional boost) by pouring yourself a glass of antioxidant rich pomegranate or cranberry juice with a sweet slice of orange.

2. Wake Up and See the Roses
Seeing a bouquet of blooms when they first woke up gave women in a new study a mood lift and energy boost that lasted all day, reports Nancy Etcoff, PhD, a faculty member at Harvard Medical School and the Harvard University Mind/Brain/Behavior Initiative.

3. Stop Hitting the Snooze Button
There’s truth in the adage “You snooze, you lose.” When you hit snooze, your brain knows it will go off again in a few minutes–so you won’t go into the deeper, more restful stages of slumber. That means you’ll be more tired than if you’d gotten up when it first sounded. A better strategy: “Set your alarm for when you really need to get up,” says Jodi Mindell, PhD, associate director of the Sleep Disorders Center at the Children’s Hospital of Philadelphia. “That extra, uninterrupted sleep makes you feel more rested and refreshed when you get out of bed.”

4. Picture the Day Ahead
Once you’re awake, close your eyes and picture yourself alert and energetic. “Imagining an activity fires up the same parts of your brain that are used when you actually experience it,” says Dana Lightman, PhD, a behavioral psychologist in Abington, PA. “Thinking positively about the day ahead energizes you.”

5. Drink Instant Energy
Drinking a big glass of water as soon as you get up is a good way to replenish the fluid your body loses overnight, and it provides instant energy. “Everything that happens in your body requires water,” says Holly Andersen, MD, an assistant professor of medicine at Weill Cornell Medical Center. “Without enough of it, your systems have to work harder in every respect–which can cause fatigue.” Indeed, even a 2% drop in water stores can tire you physically and mentally. Starting to sip early also gives you a head start on the 11 cups of water the Institute of Medicine now recommends women consume throughout the day to stay hydrated.

6. Let the Sunshine In
A splash of sunlight makes you feel more awake, so read the paper by a sunny window or step outside for a few minutes while having your coffee. “Daylight signals your biological clock to stop the secretion of melatonin, a hormone that makes you sleepy, and promotes wakefulness,” says James B. Maas, PhD, a professor and past chairman of the department of psychology at Cornell University. It also increases the brain’s level of serotonin, a chemical that boosts mood. If it’s still dark when you get up, consider purchasing a dawn stimulator (from $80; Light Therapy Products), a device that gradually brightens a light source at a preprogrammed time. Set it to create a dawn that breaks a half hour before your usual wake up time and grows to maximum brightness when your alarm goes off–even when your eyes are closed, the light that passes through your lids signals your internal clock to trigger waking neurons in your brain.

7. Give Yourself a Face Rub
“Massaging your face boosts circulation, making it a surefire way to wake up,” says Maggy Dunphy, general manager of the Aria Spa and Club in Vail, CO. Starting at your forehead and working down to your chin, lightly flutter tap or drum your fingertips, varying the velocity, intensity, and location until you’ve touched your entire face. Bonus: These moves give you a quick healthy glow.

8. Have a Romp in the Hay
Physical activity is one of the best ways to shake off grogginess–and having sex boosts your body’s levels of chemicals associated with stamina (testosterone), energy (dopamine), and calmness (oxytocin), says Helen E. Fisher, PhD, a research professor in the department of anthropology at Rutgers University. What a great way to start the day!

by Prevention.com

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1 Drink natural fluid for maximum energy: Cut back on dehydrating liquids—tea, coffee, and alcohol—and drink more water and natural fruit juice. Our bodies need about a liter of fluid a day (nearly a quart). We should get as much of it as possible from water and natural fruit juice. Eating water-packed fruit, such as grapes, citrus fruit, and apples, will also help.

2 Take breaks from alcohol: New research suggests that regular drinkers can improve their health by taking complete breaks from drinking regularly rather than trying to reduce the amount they drink. Dr. Lockwood’s advice? In addition to drinking in moderation, drink on three consecutive days out of every six, in a focused “three days on, three days off” cycle, which will give your liver a chance to rest.

3 Develop good sleep skills: We know we should sleep for seven to eight hours each night, but many of us get by on far less. Even if we can’t manage eight hours, though, we can improve the quality of the sleep we do get. Good sleep starts with our general attitude to rest. “Our bodies need to wind down before we go to sleep, “ says Dr. Lockwood. She adds that we will sleep better when we’re in a cool, dark, quiet environment—so toss that TV out of the bedroom. Also, try to curtail your eating after 7 pm to promote good digestion.

4 Maintain a healthful weight: When we reach our 40s and 50s our metabolisms slow down, and we simply don’t need as many calories as we used to. Unless we’re vigilant, excess pounds are likely to creep on. Dr. Lockwood says midlife is a good time to take stock not only of what we eat but also of the way we eat. She suggests eating a substantial breakfast, a moderate lunch, and a light dinner. Many women, she says, skip breakfast or lunch, thinking they’re saving calories—then end up splurging on a double latte with whipped cream or a croissant at 11 am or 4 pm.

5 Give up smoking—it’s the worst thing you can do for your health: Quitting is hard—but worth it. Nicotine is an extremely powerful drug, and a bad one. Aids such as nicotine patches can help. They break the rituals associated with smoking while helping the smoker overcome nicotine dependency. The best way to break any habit is to replace it with a treat, so as you apply those patches, plan to reward yourself for quitting: a designer dress, a vacation in Venice—whatever truly hits the spot. You deserve it!

6 Add more color to your meals: While broccoli is still the ace health booster, also put more red, yellow, and purple fruits and vegetables into your supermarket basket. Some good bets include tomatoes, beets, carrots, peppers, blueberries, strawberries, black currents, papayas, and bananas.

7 Move with a mission: You don’t need to muscle-crunch at the gym; a daily walk will go a long way toward keeping you fit. Twenty minutes of brisk walking daily is a reasonable goal. “It’s important to walk fast,” says Dr. Lockwood. “It should be quite difficult to talk on your cell phone.” Or combine chores with exercise. Wash your car by hand, ride to the store on your bike, or climb stairs for 10 minutes. Need more motivation? Think of all the money you’re saving on a gym membership

8 Get happy with a hobby: Pursue something you love on a weekly basis; it’s the best stress buster there is. Choose an activity that balances your job. If you work with spreadsheets, try painting; if you’re an idea person, explore a physical activity such as swimming or gardening. The important thing is to take time for yourself.

9 Schmooze regularly: No matter how busy our lives are, we must make time to catch up with those we love. “Friends are like therapists, only their advice is free,” says Dr. Lockwood. Friends will admire your new hairstyle, and they won’t charge you if you’re late for an appointment. “Sharing gossip and a meal with a friend is worth three hours on the couch.”
10 Put some gratitude in your attitude: Simply feeling grateful for all that is good in our lives has a beneficial effect on our health. “Taking time to give thanks for our families and friends helps maintain emotional and mental well-being,” says Dr. Lockwood. She also believes we should feel grateful for being the people we are. “Most women have to learn not to be hard on themselves. But it’s an important lesson for optimum health.”

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Caffeine is the drug of choice for most people. If you’re hooked on your morning cup of coffee to jumpstart your brain, why not try these drug-free techniques?

• Sleep with your window shades open: Even if the sun is shining outside, you’ll have no idea if you are sleeping in cave-like darkness.
• If you keep your curtains slightly open, as the sun rises outside, it will gently pour in and gradually wake you up.
• Snooze on purpose: I don’t know how people can wake right up after their alarm goes off. I set my alarm at least 40 minutes before I actually have to wake up. That way, I can snooze many times, and it gets my body and mind used to the idea that soon I’ll have to get out of bed.
• Exercise in the morning: If you can, set your alarm even earlier so you can get up and go for a walk, or jog, or pop in a workout DVD. By doing something you want to do, you won’t be so aggravated about having to wake up.
• Stop eating 2 hours before you lie down at night: Not only is this good for sleeping, but it’s a great tip for losing weight. So when you wake up, your hungry belly will inspire you to get up and fill it with some yummy breakfast.
• Avoid caffeinated beverages and spicy foods late at night: They’ll prevent you from getting to sleep at a decent hour, so when it is time to wake up, you won’t feel rested.
• Get to sleep an hour or two earlier: Get this - you may be tired in the morning because you’re not getting enough sleep. I don’t mean to be sarcastic but not everyone needs 8 hours - some need less and some need more.
• Avoid taking naps during the day: If you take a power nap in the late afternoon, you won’t feel tired when it’s bedtime. Then, you’ll fall asleep much later and if you have to wake up early, won’t get a full night of sleep. It’s a vicious cycle.

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