Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
4 Ways to Dominate the First Hour
Get energized, get happy, and get things done the rest of the day.
Yesterday morning I hit the snooze button on my alarm twice, ate a late breakfast, drank too much coffee, and didn't change out of my Under Armour sweat pants till 11 a.m. I checked my e-mail before I did any work, refreshed my Facebook page five times in a row, and read an article about the strongest beer in the world. Then I took a break.
It shouldn't come as a surprise that I didn't get a lot done.
I don't spiral out of control often because I normally stick to my "morning ritual". To me, how you spend the first few hours is really indicative of how the rest of your day will be. If you wanna get all Tony Robbins, you can say that your first few decisions are setting you up for success or failure.
Wake up or sleep in? Scrambled eggs or pop-tart? Water or whiskey?
These are the things that shape the rest of our day.
And despite my recent transgression, I have four tips I follow every morning (well, almost every morning) that will help you feel energized and more productive.
1. Get some fresh air and drink some water
The quicker you can get out of bed and outside, the quicker you'll wake up. I like to take a walk around the block while bouncing a tennis ball (hand-eye coordination, plus I like to annoy neighbors by bouncing it against their garages) or stand on my deck and drink a full glass of water. Be prepared for that final huge yawn – it wakes you up better than coffee.
2. Breathe like you mean it
So you're outside on the deck (clothed, of course) or bouncing a tennis ball against your neighbor's Buick. Instead of breathing in through your mouth and letting your chest rise, try taking long, deep breaths in through your nose while pushing your stomach out. Hold your breath for a few seconds then exhale through your mouth. Congratulations, you're now using your lungs properly.
3. Stretch
We all know the benefits of stretching, but we rarely do it. A few months ago I told myself I'd start stretching before bed. Didn't happen. (Apparently there's a difference between telling yourself something and actually doing it.) So I stuck it in my morning routine where I now feel guilty if I skip it. I use a kitchen timer and do one-minute stretches for my quads, hip flexors, hamstrings, and hip rotators.
4. Breakfast before work, phones, or other distractions
Checking for text messages or refreshing your inbox before your first meal of the day is stupid. Trust me, it can all wait. Put on some music and actually cook yourself something healthy and tasty. It takes less than 20 minutes and you'll be much more likely to eat well throughout the day if you start with a good blend of protein, carbs, and fats.
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Do you have your own morning ritual? What are your top three tips for starting the day right? Tell me in the comments!
Comments for This Entry
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Good list. Due to work in the afternoon, evening committments, and a strong dislike of trying to workout when the gym is packed, my morning routine is more like:
1) Wake up, grab water, a milk/whey protein/creatine shake, and a banana.
2) Go to the gym. Dynamic stretching warm-up, hit the weights, then do a few yoga poses. On an off-day, I will just go shoot hoops for 30ish minutes and stretch.
3) Eat a big breakfast. Right now I am scrambling 3 eggs with 2 or 3 pieces of bacon, mushrooms, green pepper, onion, and spinach. I usually fix this the night before and warm it up, because it is already hard enough to wake up at 6.
4) Jump in the shower, shave if needed, make myself look decent for work.
By the time I get through all of this, I've already been up and at it for about 2 hours, and usually feel somewhat energetic for work. It's really hard to get up some days, but by the time I clock in, I'm always thankful I did it. -
how long do you usually take to do this morning ritual (breakfast included)?
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1. Make a cup of coffee. I have a Keurig that makes only single cups. Definitely helps me keep my coffee addicition in control so I'm not downing a whole pot.
2. Check my email. 99% of the time I don't respond to any until lunch time though.
3. Prepare a breakfast shake with: Almond milk, mixed berries, mixed nuts, vanilla protein, banana, oatmeal and spinach.
4. With warmer weather here and spring around the corner I will be climbing to the top of a rope hanging from a tree outback for a few sets. Why? - Why not. -
@ Vanish
About an hour, tops.
-Nate -
This is something I've been working on recently! If I hit the snooze once or twice, it's definitely an unproductive day. If I get right up, it's productive and energetic. Even if it feels good to sleep in a bit later, it feels way better the entire day if you just get up and go.
I like your get outside and take a walk idea. I think I'll start running around the block in the morning. I've been wanting to get better at running and it looks like it will help me wake up too! :)
Thanks for the awesome post Nate! -
1. Take my morning piss
2. Oats in water throw in some organic berries and a scoop of whey and a driplet of all natural peanut butter (and take my vitamins/fish oils/chromium)
3. Put on pants
4. Head to the train and focus for morning lift session
5. Shower after gym -
I have an office job so M-F my routine is the same. I have never hit the snooze button -- ever -- beginning in 3rd grade when I got my first alarm clock and told my mom it wasn't necessary for her to wake me up anymore (yeah, she had this really irritating, sing songy way to tell me it was time to get up and yeah, I'm just that anal). I've also never been late to work. I do set my alarm for 10 minutes before it's feet on the floor time because I love 10 minutes of high energy music to get the day started. All of my gym time comes at the end of the day, right after work. Weekends are another story, however. It is soooo easy to look at the clock at 5 p.m. on a Saturday and wonder what the hell I did all day (see the types of activities that distracted Nate above). If Sunday afternoon rolls around and I still haven't made it to the grocery so that I can cook all my stuff for the week, I get very cranky. The way I've solved this is each Friday and Saturday night as I'm snuggling in for the night, I make a mental check list of where, when and what I'll do the next day -- grocery, Pike Street Market, gym, work (a little bit of OT to catch up), cooking, try a new seafood restaurant on the lake that I just found out about, etc. This way my weekends are quite enjoyable and I still end up with several hours each day to just relax. I'm sure this sounds quite regimented to all the free spirits but it works for me.
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Awsome post Nate. As a student I notice if I get up late, and rush to class my whole day is messed up including training and eating.
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First thing when I wake up (unless I have to pee), I go straight to the fridge to break out those eggs (unless I'm in a hurry in which case I make a shake) and make a peanut butter (Teddys) and banana omelet with cinnamon. Yeah, it sounds kind of weird, but its delicious. Then, after I enjoy my meal, I go about the rest of my day.
When this warmer weather comes, I'm going to be sure to eat out on the deck in the morning, nothing beats that fresh air. -
Nice morning,
well normally my dad has to enter my room 2-3 times every morning before i notice he was allready there lol than i fall sleep again 10 minutes (best minutes of the morning)
when i decided to stand up i put on some cloth after a shower and go to my dad
normally i eat just a banana or something so...
well and than i have to go to school
and there my day really starts i sitt in class and make some stretching on my chair and take my breakfast around 9.30am.
at a weekend i dont wake up before 12am but then i go out for a run in my forest and after that i hit my gymroom :) than i eat something and i'm totally fine
great post nate Björn :)
PS: how does you guys get this pics into the box beside your comment? -
This is really good stuff (both in the post and the comments) because normally the morning is ht bane of my day. No more laying in bed checking my e-mail before class!
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Every morning, I wake up, throw my gym clothes on, and have a bowl of granola and yogurt with a piece of fruit, and a big glass of water. Then, I pack my gym bag for the day, and get to the gym. After my workout, I stop into this little breakfast place, where they know my order (a grilled chicken omelette with peppers, onions, and swiss on a roll), and start making it when they see me pull into the parking lot. I eat this while I drive to work, and I arrive charged and ready for the day. This high usually lasts until about 3pm. Then it's coffee time.
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Good ritual! I definitely think it helps to start your day off right.
1. My Morning Routine:
2. Wake up to alarm clock (one day this will be trashed!)
3. Drink 16 oz of water
4. Go back to bed and snooze for bit
5. Let dogs outside
6. Do 5-10 minutes of Tai Chi
7. Do 5-10 minutes of Meditation
8. Feed dogs raw chicken wings/drumsticks
9. Pack lunch and meals for the day
10. Cook and eat breakfast (banana + 3 eggs, beans, veggies, etc.)
11. Shower time
12. Walk dogs
13. Get dressed for work.
14. Go to work.
Damn.... no wonder I'm usually a little late! haha.... might need to simplify this some! -
Hey you forgot the most important one, morning sex!
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@michael: That's the best wakeup call. LOL
Anyway, I used to be pretty good at waking up the same time everyday. Almost changed my "internal clock" so I didn't need my alarm. Waking up by yourself rather than by alarm also helps. A Lot. I'm gonna work to get to that point again. -
I wake up at 430 during the week, so I like to get every bit of sleep I can. I guess it is a carryover of my military service, but I prepare the night before. I start off with a good piss. Then the morning basics of groomin. I never shave in the morning, always the night before after a hot shower. I grab my cold items from the fridge, put them in the cooler packed for the day, and grab my shaker with Biotest vanilla/almond milk. My commute is rather quiet at this early hour. I listen to the news and drive. Once at work I cook some eggs in our kitchen, sit down with a cup of coffee, and relax a few more minutes. Preperation is the key for me having a good day. I keep my gymbag packed, in the car, with at least 4 sets of workout clothes, and another pair of shoes.
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Solid advice. I've got to get back into a normal morning routine. Never thought about hopping outside before I get the day started. Looks like I'll be trying something new this week. Thanks Nate.
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I was just going to ask you about your breathing exercises since I recently heard you mention them on the "In the Trenches" podcast you did. Perfect timing. I have recently got into a bad habit of hitting the snooze button, I'm sure this routine will help me fix that.
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Great routine, those first few minutes are always important.
Even splashing cold water on the face or doing a few quick push-ups to get the blood flowing have helped me pop up and get on with my day.
Thanks Nate. -
My morning routines starts every day 04:45. I get up to pee and then I drink 2 glasses of water and go back to sleep to 05:15. I take my clothes on for running and at 05:30 the run begins for 4.35 miles. After my morning run I stretch my legs make a protein shake and take my vitamins pills.
Then i take a bath with music from our local radio and listen to the news.
The morning breakfast is oatmeal with organic skimmedmilk, mixed nuts and sometimes fresh raspberry or blueberries. But they are pretty expensive. When i consume my breakfast i check my emails an the news.
I will try to do the stretching before and after my run and troughout the body.
Thanks for the good blog :) -
I'm going to try the tennis ball thing. Sitting on my balcony and reading in the cold air does help vs. doing it inside. I've been reading one chapter of 'The 33 Strategies of War' by Robert Greene as part of my morning routine is a good way to focus on bigger picture stuff.
I should probably stretch too, but foam rolling has been my thing lately. -
There are some great ideas here. Thanks for the comments, guys!
@ Craig
What good is the foam rolling without the stretching to lengthen the tissue? :) -
No one is going to check out your blog first thing upon waking up anymore after reading this.
;)
My current morning ritual:
A. Wake up to alarm clock
B. Have two scoops of Low-Carb Metabolic Drive Protein Powder (from BIOTEST, of course)
C. Brush Teeth
D. Shower
E. Stretch back and inner groin/legs on bed
F. Prepare and Eat Breakfast (~30-45 min. which is toooooo long)
(G. Go to Linear Algebra class at Salisbury University . . . and then the rest of my classes throughout the rest of the morning/day) -
Mm, morning rituals sure help you stay on track. If you had to amble around aimlessly or rush here and there every morning, the rest of the day inevitably becomes a lethargic, confusing mess, for me.
I feel that sleeping before midnight and getting up immediately when I wake up instead of lazing in bed helps the best. What follows next is a good wash-up and breakfast, or a plunge into my school textbooks if I'm studying. I find that checking my email or using the computer should be reserved for later in the day as looking at the lit-up screen and tiny words is rather strenuous and tiring. Emails are enjoyable to read but they kind of stress me out when I find that there're many of them! Studying first helps me create a more productive day.
Thanks for entertaining and educating us with another awesome post! -
great post, especially for daylight savings time. today was actually a new beginning to a morning routine for me. i just changed jobs and my new place starts at 7AM, so i have to be up much earlier. brutal this morning with the time change. 5:30 felt like 4:30. anyway, i start with black coffee from the grind-n-brew that goes off at 5 and sounds like a jet engine. shower (either that or the night before), iron work clothes, get dressed, make a shake for the day (a blender full of frozen spinach, cottage cheese, mixed berries, nat pb, vanilla protein, water), pack some oatmeal/almond butter/vanilla protein/blueberries for breakfast to heat when i get to work. drink coffee on the way to work, and actually (sort of embarrassing), i got the idea from tony robbins actually to do parts of his "hour of power" where i spend my ride being thankful for all the great things in my life (wife, family, finances, fitness, job, etc.) and do some deep breathing. i honestly think that does improve my outlook on the day. as the weather gets better getting outside would be great, i've taken long walks in the AM before, but as early as i have to be up now that might be too ambitious.
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This what I did today (I went on to have a great day).
Woke up. Drank 16 oz. water.
Did 5 x 20 (45 sec rest) Burpees to Rage Against Machine "Bombtrack" ("Wake Up, or Know yourEnemy work great too).
Made bed while oatmeal with frozen starberries, blueberries and muscle milk is in mirowave (3mins). Took out trash (actual garbage).
Ate piece of whole grain wheat toast with peanut butter. Ran 4 miles outside (32min). Returned to house. Stretched. Made scrambled eggs, toast and turkey sausage. Oj and Surge recovery with frozen strawberries, banana, blueberries peanut butter smoothie (30 min). Rode bike to work (35 min). -
1. Get up when alarm goes off. I've gotten pretty good about not hitting snooze over the last year or so.
2. Start a good breakfast and drink large glass of water.
3. Do grooming stuff and hit the road. Lunch and gym bag are both put together the night before.
4. Things don't really start to get rolling at my office around 8. I get there at 6:30 and do not look at email. I spend 1 hour working on a high priority task and THEN open up the email and deal with any emergencies. I find that making progress on an important task gives me a sense of purpose that carries me through the remainder of the day. -
I have a couple of morning rituals I try to stick to everyday:
1. Upon getting out of bed, I drop and crank out 15 - 20 pushups to get the blood flowing and psyche myself up for the day.
2. Turn on the shower and jump in while the water's still cold. THAT will definitely knock out any grogginess that's lingering.
3. Get dressed, head to the kitchen and spend a minute saying good morning to my dogs. Pets truly remind ya to have a positive outlook on the day.
4. While I'm eating breakfast, I'll either read my Bible or just chill and focus on what a good day it's going to be. Just like Cavett Robert said "If ya don't think everyday is a good day, just try missing one." -
Yeah, yeah... I add a few stretches but it's mostly very specific stuff like external hip rotators and I don't spend much time on it. Maybe the top two or three tight things that need addressing. I'm figuring out ways to work the stretching component in while I roll so I spend less time doing stuff I hate. And it feels a little bit like ART that way.
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Hey, Nate, I agree with the others that this was an enjoyable and insightful post. Would you consider yourself a "morning person" by nature?? For myself, I have never been a "morning person" (although I wish that I was), so I have to work harder than most to function first thing....
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Nate- a post that I would love to read is one on priorities. I used to have a very vigorous fitness schedule, but I am currently adjusting to working 60-70 hours a week and not only am I having to sacrifice something each day because I don't have as long for workouts, but I also can't work out every day. So, although I know everything is important, if you absolutely HAD to say which things you would keep with both less time each day, and less days each week, what would you recommend? Thanks!
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Pee, put on clothes, Green tea and coffee, follow betting tips on my computer (if any), then prepare my workout shake, 10 min with the foam roller, drive to the gym, 5-10 min dynamic warm-up/stretching and then my workout.
I will try going outside to drink my morning tea+coffee when it gets warmer ( I live in Norway) -
I like to take a walk around the block while bouncing a tennis ball
Tim Ferriss has mentioned that as well. What kind of effect are you getting?
Speaking of Ferriss: http://interestingtimesmagazine.com/secret/issue5cover.pdf -
Man, 10 AM and I'm sitting in my bed reading you're blog...I guess that is bad.
On a more positive note, I have an excuse as I have my last two finals today (ever in college career!)--so maybe I'm getting my rest!? Soon I will have that paper that says I earned my bachelor degree in Marketing Management!
Time for a shake and some fruit...only way to get the day goin proper..then library to scope out some girls and my notes... -
Nate, just curious. Do you take a multivitamin? If so, which one do you recommend? I can't find a good one. It's all so confusing.
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I definitely agree about the outdoors helping one wake up. I haven't quite stepped my game up to walking around the block, but I did rearrange my apartment so that my desk is right in front of my window. A small change, but it puts me right in front of the sun and fresh air every morning since the first thing I do (after having a quick breakfast shake) is check e-mail, etc. Before making this change, I noticed I'd just mope around my apartment for far too long before really waking up.
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Nate, I have to totally agree that morning rituals do set the course for the day! They are very important. I don't dwell on the out of control days - they don't happen too often- glad to know I'm normal *grin* - I think everyone is entitled to a down day once in awhile...Just so happens I am having one today! Hit the snooze for 30 mins then just decided I was just too tired to get up - so took the day to rest and recover - I have to say it is hard to get going after just hanging out all morning! I do plan to hit the gym later on - HARD!
I do like your fresh air and deep breathing...I will have to try that, once it warms up here! I do not like to be cold and well it's still March! :( Stretching - might just try it. Breakfast never miss...usually eggs and toast - if running late - protein shake. Music is always on - with 3 kids we have to have routine or it gets messy!!! -
We created a "morning space" in our home. It's just a small corner of the solarium (could be in any room) where there is a small rug, and a tiny wooden shelf (fashioned by yours truly) with all of my secular/sacred texts and a yoga mat. I wake up, take a hot shower and bring my tea/water into the room with me. First I attend to my body (light stretching) and then I make time for my mind. I read just a few sentences, meditate on them and then just take 10 minutes of quiet time, lying or seated.
If I'm rushed, I just get bare-bones and enjoy the morning sky with my waking elixirs.
Whichever hour you fancy rousing, the morning is a pretty magical time of day. Cool post :) -
Top three tips for starting off my mornings awesome?
1. Put on a song in the car's cd system that I really like. It is usually long enough for my 5 to 10-minute commute drive.
2. When it's warm or getting warmer out, I open the sunroof in my car for the commute.
3. Think about what I'm going to wear while I'm in the shower so that it's a simple process of just finding the clothes and putting them on before I head downstairs to head out the door. -
1. Take a leak
2. COOK an actual breakfast, usually consisting of oatmeal or oatbran, eggs or a lean meat, fruit, almond milk, and my supplements (fish oil, glucosamine, and a multi).
3. Sit down to an episode of what ever is on Nick at Night (flipping back and forth with the news) while i eat.... then get ready for another day in the trenches (literally).
Depending if i get to work early or not, i will usually do some stretches (quads, hams, and ext. rotators)
This has been my morning routine for the last 4 years, works for me. -
HIT THE GYM! Nothing like driving to the gym at 5:30am, you might be asleep while driving, but once you've finished your warm up at the gym you're good to go. It also frees up time in the evening.
Alternatively, a poliquin meat and nuts breakfast on non-workout days rocks, me no likely carbs in the a.m. -
You shouldn't do heavy weighted exercise straight away in the morning. Something to do with giving the spine time to dehydrate, if I remember correctly.
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1- Wake up drink a big glass of water with 5-7g Dymatize Glutamine do 50 pushups
2- Get ready (shave, get dressed, etc...)
3- Wake daughter up (1 yr old) change her diaper, fix bottle let her chase our cat!
4- Eat....(1c Oats, 2 TBS nat PB, 1.5 scoops Dymatize ISO-100, 1/4c Coconut, 1 scoop Myogenix PROFIBER, 1/3c water.....stir together tastes like a No Bake Cookie!!)
5- Take Multi Vit, Chromium Polynicotinate, Vanadyl Sulfate and Myo-D
6- Brush Teeth
5- Grab my bag, my daughter's bag and oh yeah my daughter and head out -
1- Wake up drink a big glass of water with 5-7g Dymatize Glutamine do 50 pushups
2- Get ready (shave, get dressed, etc...)
3- Wake daughter up (1 yr old) change her diaper, fix bottle let her chase our cat!
4- Eat....(1c Oats, 2 TBS nat PB, 1.5 scoops Dymatize ISO-100, 1/4c Coconut, 1 scoop Myogenix PROFIBER, 1/3c water.....stir together tastes like a No Bake Cookie!!)
5- Take Multi Vit, Chromium Polynicotinate, Vanadyl Sulfate and Myo-D
6- Brush Teeth
5- Grab my bag, my daughter's bag and oh yeah my daughter and head out -
Really cool article and very relevant to me. This is something I really struggle with since I get up at 4am every day. I'm usually exhausted when I wake up because I don't get go to bed until late (crappy work schedule) but I will make an effort to jump out of bed and get stuff done.
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Snoozing is terrible for two reasons. 1) When you snooze, you begin your day by procrastinating. The very first thing you do is put something off (waking up). That's not a great way to start your day. 2) Waking up is taxing on your body. It would be like starting your car three times before you actually started driving. Your car would be shot in a very short period of time.
As far as the morning, I read somewhere that the best way to kick start your day is by throwing 100 punches FIRST thing in the morning. I did it for a little while, but I stopped. I'm not sure why, maybe I'll try it again tomorrow morning... -
Because I work at home, it's hard for me to take the time to do these things when I first wake up. Upon rising, the first thing on my mind is "go get work done" because my computer is so close to my bed. Any idea how to break out of this cycle? I'm stuck in this rut before I'm even conscious!
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waz up
nate
when i woke up i played with my dog.
you know throw and catch.
i put some music.....and get breakfast.
loaded to work.....
thats my ritual.
peace -
Nice article. I think the best tip here for waking up and getting going is it get outside and go for a walk. Getting the blood and oxygen flowing through the body really helps me.
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god, nate you're so freaking Right! It was always so stupid to check my mail or any blog before breakfest! At least it delays your first meall for One Hour.
Don't trust your morning mini-promise(e.g. I'll eat as soon as I check my facebook) too much. -
I am not 100% sure about this ritual but it has been working for me for a while. Please share your thoughts and concerns:
1. Wake Up
2. Pop an OxyElite Pro and wait 30 minutes (sometimes go back to bed for 30 minutes)
3. 30-45 minutes of cardio
4. Shower
5. Breakfast
On MWF, I do this and then lift when I get off work around 5:30 for about 45 minutes (absolute murder for tha time)
Diet is basically somewhat like Nate's. No restrictions other than I eat whole foods and when I am hungry. Trying to get good protein, carb, fat mixes throughtout the day.
Sound good? -
Boy, my morning ritual is get up, go outside for 5 minutes (even if it is snowing or cold here in the Colorado weather) and just breathe, take a shower, fix some breakfast, stretch and then get on with my day. I believe the 5 minutes I take outside energizes me and wakes me up more than anything else!
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1) Drink a big glass of water mixed with glutamine + bcaa
2) Take a shower and get dressed
...sometimes I eat breakfast before taking a shower....
3) Jumping jacks for 2 minutes and push ups and then eat breakfast - usually oatmeal mixed with chocolate casein&whey protein powder, water, some almonds and cinnamon. I have 2 hardboiled eggs with that also and my supplements -> cla, fish oil, multivitamins etc. + a cup of green tea. I just tried adding frozen blueberries to my oatmeal and will definitely keep doing that!
5) Brush my teeth and fix my hair
6) Relax and watch some cartoons
Great blog post Nate! Keep them coming! :) -
1) Brush my teeth while doing body weight squats for 3 minutes
2) Smile in the mirror take a shower..think of 5 things that I am grateful for
3) Drink 1 liter of water/protein shake..and have a banana and a caffeine pill
4) Bike to work. -
I also wish him good luck to defend his gold medal. I definitely enjoyed every little bit of it I have you bookmarked to check out new stuff you post.
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Ugh.. im so inconsistent on a daily routine...
But if im on point its usually
1. Breakfast w/i in the first hour of being up.
protein shake, 2 scoops dyn XT, 3 eggs, 1 500mg. L-Arg.
2. Browse craigslist.
3. Read a little bit of my ACSM books.
4.Hit the gym
i think i will start rolling over after my alarm goes off hit'n up about 30 push-ups, and some active stretching. -
Really i am impressed from this post. Thanks for sharing this with us. I found it informative and interesting. Looking forward for more updates.
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10 minuets of workout and 5 for stretching, will make your day much better!
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I would like to do those things if i am not always late all the time. But it does help a lot energizing yourself better than coffee.
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The patent Michael Kors Totes are the quintessential tote bag
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I have recently got into a bad habit of hitting the snooze button, I'm sure this routine will help me fix that.
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You made it, your article will surely satsified every readers attention. And I am happy that I was able to reach here. You made my day. Thanks a lot.
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Mornings are crucial. To have a good day I must nail the essentials right out of bed:
1) Meditation
2) Workout
3) Goal shower/vision board -
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COMMENT RULES: Critical posts are fine, but if you're rude I'll delete your stuff. Please do not put your URL in the comment text and please use your personal name or initials and not your business name, as the latter comes off like spam. But most of all, have fun and thanks for adding to the conversation! (Thanks to Tim Ferriss for the inspiration.)
Daniel 11:37am Mar 15, 2010