If you heard the episode of The Art of Badassery Podcast with Jenn Cassetta, about the 3 P’s of a Badass Morning Routine, then you have a good idea of how I harness the power of a morning routine.

I’m not into 4am wakeups and I don’t have a giant ice tub so there’s nothing extreme about my morning routine. What it is, is consistent. It’s mindful. And because of those things, it’s sustainable.

And that’s where I believe the magic works for not just myself, but all of my clients that go through the Burnout to Badass 8 Weeks of Wellbeing program with me.

We create realistic routines that can build and grow over time. We start slow, just like the tortoise taught us all when we were five years old.

So, here’s a look at my exact routine, the boxes I must check every morning to feel mindful, powerful and most badass.

Presence

The very first thing I do when I get out of bed is meditate to cultivate a sense of presence. If you listened to the podcast you’ve already heard how I have a 3 part meditation that I’ve developed over many years.

In general, it’s about 15 minutes long. I set a timer on the Insight Timer app for 12 minutes and when the final gong sounds, I usually sit for an additional few minutes.

I start with about 10 rounds of breath work. I use the 4x7x8 approach.

Next I bring to mind a few things I’m thankful for. I pretty much always start with my cats since they are low hanging fruit. I mean how can I NOT feel gratitude for these furry babies.

The last third of my meditation practice is visualization of future events that I’d like to manifest in my life.

Positivity

The second P is cultivating Positivity! I do this through a journaling practice.

I break out my BADASS journal or just a normal notebook and start writing whatever comes to my mind.

I usually wind up writing sentences that affirm myself, my life and my goals. I affirm my belief in myself. I affirm my belief that the goals I am working towards are all coming to fruition. I journal on my faith that the universe has my back. I journal on positive and empowering beliefs ONLY. No doomsday journaling. No worries. No fears are allowed in my practice. Hard rules.

When I’m done, I feel F’n Fantastic and full of genuine self empowerment.

Next up is feeding time! The cats get fed and I prepare my liquids.

Salty lemon water and a cup of Nespresso coffee. I like to alternate between the water for hydration and the coffee that I love.

Depending on how my state of hydration is, I either have a cup of hot water with a dash of sea salt and squeeze of lemon. Or, if I feel like I’m a bit dehydrated (if I drank alcohol the night before or if I’ve been sweating a lot), I’ll use a half of a packet of LMNT electrolytes. I love the watermelon salt and raspberry salt flavors the most!

At this point in the morning I either get right on my laptop if there are pressing emails, social media content or other work that needs to get done by a certain time.

Or I fit in a short workout. The workout happens, it just depends if it happens before 9am or before 12pm but those are my guardrails. My menu of movement options include:

20 minute Peleton bike rides (favorite instructors include Alex Toussaint, Hannah Frankson)
A 20-30 minute walk around the neighborhood
A 30 minute strength training class on the Peloton app (I love Tunde Oyeneyin and Rebecca Kennedy’s workouts!)
A 30 minute yoga class on the Peloton app (usually with Kirra Michel)

After my workout I hit the Vitamix Blender! This badboy has been with me for the past 14 years and counting! So, yes, it is 100% worth the investment. Also, the company has a great warrantee policy.

Protein

I aim to have at least 20g of protein at my first meal. Depending on your goal weight and activity level, you may aim for more but I would aim for 20-25g at a minimum.

The easiest thing that I make 9 out of 10 mornings is my protein packed smoothie. I make it contain enough calories and protein to make it a meal and it completely satiates me until lunchtime.

Here’s my morning smoothie recipe:

1.5 scoops of Bulletproof Vanilla Collagen Peptides Powder
1 small handful of frozen cauliflower
1/2 banana
1 tbsp of seeds (hemp, flaxseed, chia or pumpkin)
Small serving of a nut (3 Brazil nuts, 7 almonds, small spoon of nut butter)
A couple of ice cubes
Water as base (to taste. Normally about a cup)

Alternative options:

Choose the chocolate protein powder instead if that’s more appealing.
Add frozen berries (I’m a big fan of wild blueberries and/or raspberries)
Add a handful of spinach
Jazz it up with some dried coconut or goji berries for extra antioxidants
Matcha powder, mushroom powder or greens powders are always welcome.

Cheers!

Now… back to work.

Let me know if you have any questions.

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