Create YOUR Rockstar Morning!
I am a firm believer that how we start the day impacts how the day follows. If we are half asleep when we roll into the office and need to wait for the caffeine to kick in, then we will train our bodies to always only wake up with the caffeine kick in the morning. Not everyone is a morning person like myself, my wife for example is not, and that perfectly okay. This isn’t about becoming a morning person, but rather about creating the morning that helps you to become the ROCKSTAR you want to be, and the person that shows up for your team (or family, or partner, or friend, etc.). After much trial and error, this is the morning routine that works for me!
Find what works for YOU to become the ROCKSTAR the world needs!
Spiritual Development
Every morning after brushing my teeth, I read the scriptures. This is part of my routine falls under the spiritual development core value for a ROCKSTAR morning. There are influences more powerful that human beings, and whether you are religious or not, I believe the more we can seek light in our lives, the better we will become. For me, this development looks like scripture study, and is accompanied with a way to keep notes and thoughts, in this case a journal. I have put a link for some scriptures below that are similar to what I have, and as well as a journal that can be used for noting thoughts and feelings. Again, this first part is a way to connect with the greater forces of the universe to provoke humility and gratitude.
Mental/Emotional Development
After my scripture study and spiritual development, I get ready to go outside to meditate and create mental space. Meditation, just like spiritual development, looks different for everyone. I have tried various forms of meditation through the years, and am currently enjoying this particular way very much, and have been able to consistently follow for the longest amount of time. I go onto my back porch because I like the fresh air, and quiet morning. I hang my hammock swing/chair, and get comfy. Some mornings here in Idaho are a bit chilly, so I will wrap myself in an outdoor blanket to stay warm. Find a place that you enjoy and can relax (but stay awake).
As I close my eyes, I take a few deep breaths quickly in, and then forcefully out for 5-6 breaths. Then I move to a box-style breathing where I have a 3-4 second inhale, 3-4 second hold, 3-4 second exhale, and 3-4 second hold with empty lungs. I will often put essential oils (diluted usually) on my wrists for some aromatherapy while I breathe. I have linked below to the brand I use because they are NOT an MLM, and have been using them for years. Two scents that I love in particular for my morning meditation are the Snow Day and Mint Rain.
As I begin to relax my body, and focus on my breathing, I will allow my mind to wander for a little bit. During the wandering phase I will catch myself often praying for my family, or thinking about my coaching clients. I then bring my focus to myself, and my future self. I use visualization, similar to what is outlined by Dr Joe Dispenza, and allow myself to see the future and ideal version of myself. The science behind this is that as we embrace more of our future self as the current self we will build the neural pathways that enable us to become that person. We think more like that person, and work to become that person more and more. This is invigorating for me, and I finish my meditation hopeful for the future. It also helps with the self love and acceptance for who and what I am today.
This whole process can take as long as you would like or need. Sometimes it’s 10 minutes for me, sometimes it’s 20. Every so often I don’t have much time, so I will simply sit on a chair outside and take a few focused/mindful breaths. Even that helps to create the mental space I need to continue my development.
REVIVE Essential Oils – friend referral
Book – Joe Dispenza – Breaking the habit of being yourself
Physical Development
After I have meditated on the back porch, I am off to my garage for the physical development. Years ago (probably 7 or so) my wife and I decided to invest in a garage gym, instead of a membership. So for me, I don’t have to go far for this part of my morning. Do what works for you, but DO get physical and move.
My traditional workout is focused on resistance training as I want to both build and maintain muscle. I am not looking to become the next Arnold, but want to build healthy and lean muscle as this is one of the biggest indicators for health and longevity of life. There are countless studies that have been done on the benefits of resistance training and muscle mass as you age. I have young kids, and want to stay healthy and active for them, and with them. I commonly use kettlebells, weights, resistance bands and a squat rack. As with meditation, I have tried SO MANY routines over the years. Find what works for you.
For me, some of the ones the routines I have enjoyed most come from Jay Ferrugia, Mike Salemi, AthleanX, and others. My current split for working out is as follows:
M – Upper Body, T – Lower Body, W – active rest, TH – Full Body light, F – active rest, Sat – Full Body medium/heavy, Sun – rest
Find what works for you, but do find a morning routine that enables you to focus on your development in these 3 areas (spiritual, emotional/mental, and physical). By doing so you will be well on your way to becoming the ROCKSTAR that you are meant to be. For now, just know that YOU matter, and rock as you are!