Ingredients of an Effective Morning Routine

Ingredients of an Effective Morning Routine

Starting your day right is the most important thing you can do. It sets the tone for what you are or are NOT going to accomplish. Successful people bookend their days with routines that get their mind and body in alignment with who they want to be and how they want to see the world.

In todays blog I am going into detail about the top 5 ingredients for your morning to ensure a productive day.


What do your mornings look like? Frazzled? Messy? Slow? Even if you're the kind of person who wakes up feeling fresh, you might have a hard time with being where you need to be on time. Get an alarm clock that slowly wakes you up with birds chirping and brings light into the room. You don't want a terrible noise that wakes you in a panic. Also, don't hit snooze! Get up the second your alarm goes off because going back to sleep can make you tired, throw off your schedule, mess up your sleep patterns and have you off center before your day starts.

These are my favorite tips for staying on track and starting the day on a positive note!

  • Plan Outfits: Are you the type to fuss around in your closet each morning? Save yourself loads of time by picking out clothes the night before work, school, or wherever you may have to be the next day! Check the weather for the next day and place your outfit in the area where you get ready each morning. You won’t have to think about what to wear and you’ll already be prepared for rain or shine!

  • Prep Meals: There are plenty of meal options that can be made ahead of time to buy you an extra 5-15 minutes every morning - and if breakfast gets skipped because you’re in a hurry, let’s change this habit! Having proper nutrition at the start of your day is critical for feeling energized and focused, as well as keeping that metabolism in shape if you’re watching your figure.

    Try prepping breakfast foods over the weekend or at night, and you can stick so many meals in the freezer that will last all week! Also, invest in a great food storage bag and make your lunch the night before you need to wake up early. All you need to do is remember to grab that bag out of the fridge in the morning and be on your way! You’re also more likely to pack healthy options if you have time to make a balanced meal rather than stuffing snacks into your bag when in a rush.

  • Switch It Up: Making small changes to your routine each morning can trick your brain into waking up. If your habit is to brush hair, then teeth, wash face, apply makeup, and get dressed, try rearranging the order in which you accomplish these tasks so that you have to weave your way out of that morning brain fog! This trick is so simple but works wonders - by keep your mind guessing what’s coming up next when getting ready in the morning, you’ll be more prepared to handle whatever the day has in store for you later!


Set aside 20 minutes just for YOU. Light a candle, burn some incense, or diffuse some essential oils. Then, play some soothing sounds. Last, add some natural light. This helps you start your day much calmer and aligns you the moment you wake up. Getting to know who you are is essential to a productive, winning mindset. Specifically, it can help you to become happier as you set boundaries with yourself and those around you, gives you clarity when making decisions whether small or large and it gives you a broader understanding and tolerance of others.

Delving deep into yourself helps you understand, not just you, but the world around you and with understanding comes tolerance and connection. When you’re living a life that is true to who you are, you can save yourself from unnecessary turmoil and learn how to optimize your energy. Truthfully, knowing yourself is the most important thing you can do if you want to lead a healthy life with a clear mind.

One important aspect of knowing who you are is taking the time to outline morals and values that are essential to your being. In order to do this, look at the traits you value in yourself and those close to you. Then, look at the traits that maybe others have lacked which have caused you distress. For instance, maybe you try very hard to have integrity and you really appreciate when others do as well. Furthermore, maybe when people were dishonest it really upset you. This shows you that integrity is a value that’s important to you. 

Connecting yourself to a larger meaning for your life is essential. It helps you to understand what is a priority and what is not. Whether your mission is to help others with their health and fitness journey, be the best parent you can be, or to teach other things you're passionate about make sure you are aware of this.

What things do you love to do? Knowing how your environment affects your energy is so important! Where do you feel most alive? What settings or activities take away from your energy? Your environment and interests are so important because they have the power to completely add to or take away from your state. We aren’t born knowing ourselves. It’s a journey you must decide to embark on. 


Coffee is a no-go first thing in the morning. When you wake up, you're slightly dehydrated so make sure to start your day with a large glass of water. Adding lemon or aloe can help get your body in working order. Then, eat a protein-rich breakfast. A healthy diet is vital for the immune system and overall development, while certain types of diseases (such as those impacting the cardiovascular, skeletal, or circulatory systems) can be prevented by nourishing our bodies with nutritional variety. 

Focusing on protein, carbohydrates, fats, and fiber will ensure that you are providing the body with fundamental dietary needs - add plenty of water to the equation and you have the ingredients for ideal nutrition! 

  • Protein: This dietary necessity is the building block of life, responsible for repairing and maintaining your body's cells. Every cell in your system contains protein! During the process of digestion, protein molecules are broken down into smaller substances known as amino acids, which can be used by your body to serve a multitude of functions. Sources of protein include animal foods such as lean meats, fish, low-fat dairy, and eggs; and plant sources like beans, legumes, and nuts.

  • Carbs: The body converts carbohydrates into glucose, or blood sugar, which is used for energy. But not all carbohydrates contribute to a healthy diet! Simple carbohydrates found in processed and refined foods (like sugary sweets or white rice) are lacking in fiber and important vitamins, and they can fill you up without providing nutritional benefits. These foods can cause your blood sugar to spike and drop, resulting in unhealthy digestive, hormonal, and energy level fluctuations. Carbohydrates such as legumes, vegetables, whole grains, and fruits contain essential vitamins which are critical for steadying your body's food-processing functions and striking balance in every system.

  • Fats: This component of a healthy diet is necessary for important functions like the body's absorption of fat-soluble vitamins (A, D, E and K). Many fats are good for you, though others can be harmful to your health. Monounsaturated and polyunsaturated fats help to lower bad cholesterol levels and increase productive cholesterol, and polyunsaturated fats also contain heart-healthy omega-3 fatty acids. Saturated fats and trans fats are "bad fats" that prompt an opposite, negative body reaction. Foods that contain unsaturated fats, such as fish, avocados, nuts, and some oils, are beneficial for the body system. It's also a good idea to limit your intake of fried food, red meat, poultry skin, and full-fat dairy foods.

  • Fiber: Humans can't digest dietary fiber, though it is an important aspect of balanced nutrition. There are two types of dietary fiber, found only in plants: soluble and insoluble, and both play a role in maintaining stable glucose levels and digestive regularity. Fiber is critical for aiding body systems so that each nutrition-processing function performs its best. Incorporate whole grains, fresh fruits and vegetables, and legumes into your diet as beneficial fiber sources.


If you can manage to fit your daily workout in each morning, that’s fantastic! Though if you’re more of a late-day exerciser, some light cardio or stretching in the morning can really set your mind and body straight. Try getting a little physical activity as soon as you hop out of bed to see how it makes you feel, and I promise that shaking off a snooze will give you an awesome boost of energy!

I have so many workout videos for all kinds of exercise routines, so whether you want to start your day with yoga, kickboxing, or flat abs, I’ve got you covered - the BTES App gives you a daily workout calendar so you don’t even have to think about planning physical activity!

Accountability Partner: Times are a little different right now, but that doesn’t mean you can’t have an accountability partner. Whether this is someone you live with or a friend you do a virtual call/workout with, having someone to keep you accountable to moving your body will help motivate you. 

Community: Join a community like the BTES Community with people who are like-minded and all working towards a similar goal. The best part about this, is everyone in the community is there for the ups and downs and someone in the group will always be able to relate to you and motivate you to keep working towards your goals!

Small Goals: Sometimes we set large goals that may take months or even a year to accomplish so they feel out of reach. Furthermore, when you’re working towards achieving it it’s discouraging because you don’t feel you’re making any progress. Set small goals that you can achieve along the way to your larger goal.


You may have all sorts of stuff thrown at you today, so now is the time to work on yourself. Get 10-15 minutes of personal development whether you prefer reading or listening to an audiobook.

10 minutes isn’t a lot of time  - and it's crucial we check in! The conversation we have with ourselves shapes our outlook on life. Ask yourself, who you are and how are you behaving. Reflect on your thoughts and embrace all of your feelings! And it’s true - your gut is always right, so trust your intuition!

You’re worthy to be the BEST version of yourself! You’re on this earth for a reason - or you wouldn’t be here. Now you have the choice to fill yourself up and live a happier and healthier life! Take alone time to reflect and look inwards - learn what you need, what you want, who you are, and what you need to change. Fall in love with your beautiful self and you’ll live life to the fullest!

  1. Have Gratitude - Life is beautiful and when we look at the positives and focus on the good . When we look at things differently the things we look at will change. Be grateful for your family, your friends, for your voice, for the ability to make change!
  2. Educate Yourself - We can all feel like we are not sure what the right thing to say or do is and staying silent in my opinion is worse. The first step to understanding something is to educate yourself. 
  3. Give Back - We are put on this planet I believe to serve others, to change lives, to be there for one another in times of need. You can be the light at any stage of your life, no matter what you are going through simply giving back to someone. You don’t have to be perfect to help, you just have to have the desire to serve. 


Now that you know the key components of successful mornings, it’s time to start planning what you’re going to do in the day to level up, have a winning mindset and see REAL results…

Let me know in the comments what you do during your morning routine!

xxx Rebecca

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December 15, 2021

Wow, this is a good tip. Yes Rebecca I will change my mind set and life style. I will be more productive. Thank you very much. This is a perfect wake up call for me. Thank you, thank you…………..💙💙💙u

Jessica Campbell
Jessica Campbell
December 15, 2021

Thank you always Rebecca for your insight and truth!!!! It is always so nice to to have the structure and encouragement. how you set your morning really does define the rest of your day!!! Much LOVE