Shaping Up: Why your morning routine matters

But if you start your day with a few positive habits, it can have the opposite effect. You will feel more in control, more motivated and more likely to make healthier decisions.

When you wake up, your body and mind are like a blank slate. What you do in those first 30 minutes can shape how you think, feel and act for the rest of the day. Even small actions like drinking a glass of water, doing some gentle movement, or taking a few minutes for yourself can make a big difference.

One of the best things you can do first thing in the morning is move your body. It doesn’t have to be a full workout. A short walk, a stretch, or even a few bodyweight exercises can help to wake you up and get your blood flowing. Movement first thing in the morning boosts your energy, improves focus and puts you in a positive frame of mind.

Hydration is another simple but powerful habit. After several hours of sleep, your body is slightly dehydrated. Before reaching for a coffee, try drinking a large glass of water as soon as you wake up. It helps kickstart your metabolism, wakes up your digestive system and can even reduce morning tiredness.

Finally, spend a few minutes focusing on your mindset. This might mean writing down three things you are grateful for, setting an intention for the day, or simply taking a quiet moment before the day begins. These small steps help to reduce stress and create a calmer start to your day.

The key is to find a morning routine that works for you. It doesn’t need to be long or complicated. Start with one or two habits and build from there. Over time, you’ll notice how these small changes have a big impact on your energy, mood and motivation throughout the day.

When you start your day well, you are more likely to eat better, move more and feel more positive. A strong morning routine can help you take control of your health and set you up for success every single day.

WORKOUT

Ten-minute workout: Morning power boost

This quick 10-minute strength workout is perfect for kickstarting your day. It helps wake up your muscles, improve circulation and get you feeling energised before breakfast. You can view a video demonstration on the East Coast Fitness Facebook and Instagram pages.

I advise a light warm-up before starting, and a stretch afterwards.

Workout:

Bodyweight Squats – 10 reps

Press Ups (on knees if needed) – 8 reps

Glute Bridges – 10 reps

Shoulder Taps – 10 reps

Leg Raises – 8 reps each leg

Sit Ups – 10 reps

Repeat the circuit 2 to 3 times, resting for 30 seconds between rounds.

RECIPE

Breakfast Egg Muffins

Ingredients (makes six muffins):

4 medium eggs

1 tbsp milk

½ red pepper, finely chopped

½ onion, finely chopped

A handful of spinach, chopped

30g grated cheddar cheese

A pinch of salt and pepper

Low-calorie spray or a little olive oil

Method:

Preheat the oven to 180°C (fan 160°C).

Lightly grease a muffin tin with spray or a little oil.

Whisk the eggs and milk together in a bowl.

Add the pepper, onion, spinach and cheese. Season with salt and pepper.

Pour the mixture evenly into six muffin holes.

Bake for 15 to 20 minutes until golden and set.

These can be eaten hot or cold, and are perfect for a quick, healthy breakfast on busy mornings.