June 26, 2025 • 15 mins
Hi friends! I have a new podcast episode live and I’m hopping in today with another solo episode all about morning routines!
Here’s what we discuss:
- Why morning routines are so powerful and how they can impact your mood, energy, and productivity throughout the day.
- My previous "rat race" morning routines and how she's evolved to a more sustainable, habit-stacked approach.
- "Non-time-structured" morning habits, including avoiding phone scrolling, getting sunlight exposure, and prioritizing hydration.
- My go-to, autopilot breakfast that's packed with nutrition and protein.
- Incorporating PEMF, red light, and binaural beats into her mornings for optimal well-being.
- The power of journaling and gratitude, and how to manifest your goals by writing them as if they've already happened.
- Book recommendations for cultivating a positive mindset and effective habits
- Creative ways to use AI (like ChatGPT) to optimize your daily routine and maximize productivity.
- The importance of consistency over intensity and finding what truly moves the needle for you, rather than comparing yourself to others.
- and so.much.more!
Partners:
Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!
The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here.
Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.
I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to he
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Hey everyone, I hope you're having an amazing day.
I'm hopping in today with another solo episode and I wanted to chat a little bit aboutmorning routines.
So I am one of those people, I love hearing about morning routines, especially whensuccessful entrepreneurs are interviewed or people that I admire.
I just love to hear how they structure their days because it can really impact your entireday.
(00:22):
So it can impact your mood, your energy, your productivity and.
I think it's pretty cool to kind of get a sneak peek into people's lives and just hearwhat they do.
So I wanted to share mine today.
I also wanted to share some of the things I used to do that I don't do anymore.
So back in the day, I used to wake up, well, these were probably the Valdosta days when wefirst moved to Valdosta.
(00:45):
I worked from 7 a.m.
to 7 p.m.
most days.
I worked in retail management.
It was very grueling.
but my only chance to work out was before that.
So I would usually wake up around 4.30.
I would be at the gym by five, workout from five until six, take a shower and then headinto work.
And I lived in this rat race for a couple of years.
(01:08):
It was completely crazy.
I didn't take any time for myself.
And then from there, once I transitioned more into personal training and group fitness, Iwould wake up really early and I would do a workout, really hard workout, and then I would
train clients.
And then once we moved back to Tucson and we were pregnant, my routine completely changed.
That's when I switched over to content creation full time.
(01:31):
And I still liked to wake up and go really hard in the morning.
So that was the first thing I did.
I did it on an empty stomach.
Most times I did not eat anything.
I was training really hard.
I also had a point in time where I was working at a health and wellness resort here.
So I was teaching at least 15 active classes a week.
Um, it was a lot of my body and I just didn't take time for that morning routine.
(01:56):
So once I started to hear more about having a structured morning routine, I really feltinspired and I've changed a lot of things over time.
So I went from early morning workouts when it was still dark outside, either heading toorange theory and the bright fluorescent lights were in my face or heading to the gym.
Super bright in there.
(02:17):
No food, no fuel.
and just kind of catapulting into my day.
So I would just take a handful of supplements that I did not test to know what I need.
There are things that I just saw online that I thought were going to help me and justgoing from there.
things are much different now.
And as much as I would love to say I'm the type of person who has a really structuredroutine, it's not that it's structured by time, but it's structured by habits.
(02:42):
And I like to just stack them at some point during the day.
So the mornings are still crazy.
There's still a lot going on.
but there are a few things, few boxes that I like to check each day.
So the first one is I like to wake up.
I try to avoid scrolling on my phone.
First thing in the morning, I feel like that always just sets me off on a bad note.
(03:03):
I think that it encourages comparison.
So I'm scrolling and comparing myself to other people.
And I think that that instant like dopamine hit, that instant gratification, I think itmesses with your productivity for the rest of the day.
So I try to avoid.
doing that when I can, also checking emails, same thing, because usually if I check emailsfirst thing in the morning, I can't do anything about them until a couple of hours later
(03:27):
anyway, once I have the morning figured out, usually kids or a child dropped off toschool, so I can't do anything, so they're just extra tasks hanging over my head.
So try to avoid the phone, I open all of the curtains, all of the blinds, try to get suninto the house first thing, I think that makes a huge difference.
for circadian rhythm, for your energy for the entire day.
(03:50):
I'll let Maisie out and then I'll usually stand outside, usually try to be barefoot in thegrass while she goes out to do her business and just enjoy a little bit of sunlight in my
eyes, on my skin to tell me that it's daytime.
So I'll do that first, come inside, have a nice big glass of water.
Sometimes I'll add in some sea salt and lemon or I'll add in trace mineral drops.
(04:14):
That's a really great way to start.
and then I'll make breakfast.
So my breakfast pretty much every single day is daily nutritional support from Equal Lifeand Truvani mixed together.
And I have it like a protein pudding and I'll put berries, hemp seeds or nut butter ontop.
And it's super delicious.
It's packed with vitamins, minerals, antioxidants.
(04:37):
And I know that I'm getting in a lot of really great nutrition and it also has 30 grams ofprotein.
So that's kind of my just autopilot breakfast every day.
and then we'll figure out the morning.
now that we're homeschooling, it's kind of a newer thing for us.
um P and I will usually, she'll have breakfast at the same time.
So we'll have breakfast together after we drop live off and then we'll take Maisie for awalk.
(05:00):
So we take our dog for a nice walk outside.
We try to go early because it's starting to get pretty hot here and then we'll come back.
I'll make some coffee and we'll head into her homeschool work for the day and in betweeneach subject.
I try to give her breaks for at least 10 to 15 minutes so that she can just kind of reset,do what she needs to do.
And that might be some time where I just stack in other things for myself.
(05:24):
So some of the things I like to do every morning is definitely the hydration and the walk.
So we checked those boxes.
I love to sit on my PEMF Go Mat.
You can kind of see it in the back corner there on the floor.
So I will sit on my PEMF mat and I'll use my red light at the same time and I'll listen tobinaural beats at the same time.
(05:45):
So I'm doing three habits at once.
So just trying to multitask a little bit.
I love binaural beats.
There are a ton on Spotify that you can listen to.
And the PEMF mat is really nice because you can adjust the settings depending on how youwant to feel.
So.
Lower is correlated with, would think more like low energy type activities.
(06:06):
So just really calming and relaxing.
Or if you want energy, you'll just increase the setting a little bit.
So I like one or two before bed in the evening.
And then during the day I'll do three or four, depending on if I'm just starting the dayor if I feel like I need a little energy boost.
So do the PEMF mat, red light, binaural beats, have a nice breakfast.
(06:28):
I have my decaf coffee, the Wok.
And then I feel like I'm set for the day.
Something else that I do like to do that I haven't made as much time for is journaling andpraying meditation.
Um, well the meditation's on the mat, but the praying and the journaling, I have adevotional that I like to do.
I haven't done it a lot lately.
I've kind of been slacking with that.
(06:49):
And then as far as the journaling goes, I try to do this at some point during the day.
So it used to be part of my morning routine.
Now it tends to be more
in the evening and that is just taking time to write down things that I'm grateful for.
So I'll list five to 10 things and they can be really small.
They can be things like Maisie.
(07:10):
Well, Maisie is not small.
She's really important.
Almond butter, our comfy bed, the great Mexican food we had last night.
So anything that's just bringing you joy, making you happy.
So I try to have that gratitude mindset even when things feel like they're really crazy.
So.
So writing down some things that I'm thankful for.
I also write down things that I want to happen as if they've already happened.
(07:35):
So I think that's really powerful.
So I will just say like, I'm trying to think of a big one.
Thank you for the amazing summer trip to Italy.
And we haven't done that yet, but it's something that.
I would like to happen one day.
So I would just write down things that I'm manifesting.
Thank you so much for 2 million podcasts downloads.
(07:58):
Thank you so much for um five new one-on-one clients I'm able to help this month.
things like that, that you want to happen, just write about it as if it has alreadyhappened.
So those are the ones that I think make such a big difference in the day as far as how Ifeel, how I approach things.
(08:18):
I think that
Having that gratitude mindset affects your interactions for the entire day.
So even if someone's nasty to me online, it's easier to brush it off because I just wasthinking about things that are more important, obviously making a bigger difference in my
personal life than something small like that.
So I hope that this is helpful for you guys just to get some new ideas.
(08:41):
There are some really interesting books about morning routines.
There's one called The Miracle Morning.
And I read it and I felt so inspired.
I was going to be a morning person and that lasted for about two weeks.
So it's really about just finding the ones that resonate for you.
A book that I really love about just mindset and habits is Atomic Habits.
(09:02):
I think that that's a really great one.
I'm trying to think of a name of one that I read recently, but it was more just aboutmindset and gratitude and also kind of dove into a little bit of the quantum.
physics type stuff, which I'm fascinated with.
It's called You Can Heal Your Life and that's by Louise Hay.
(09:22):
And I can just tell it's going to be one of those books I just listened to on repeat.
Another one more that taps into the power of wealth mindset and manifestation is called AHappy Pocketful of Money.
I also really enjoyed that one.
So just doing some digging and finding people that inspire you and seeing how theystructure their days and how they are more productive.
(09:46):
This is interesting too, but something else that you can do to hack your routine and yourproductivity is using AI.
So using chat GBT and you can go in there and say, hey, I'm a mom of two kids.
Their ages are blah and blah.
And this is what our daily routine looks like.
uh I work as a whatever you do.
(10:06):
I'm trying to become more productive and focused throughout the day.
Here's kind of what my day looks like right now.
How should I restructure this to maximize my energy and productivity?
And you might be really surprised with what it comes back with.
It can give you some ideas just for some low-hanging fruits, some easy hacks that you canmake.
(10:26):
You can always ask it to refine things too.
So I mean, if it's going to take over the world, we might as well just use it for sometips in the meantime.
Just kidding, halfway, only kidding.
So yeah, I just think that those things can make such a big difference just in how wefeel, how we approach our day, and just not getting overwhelmed because of course we see
(10:51):
the people online who are making like cereal from scratch every day and out there withtheir chickens and meditating for hours and then cold plunge and then sauna and all of
these great habits, but.
not realistic for most people.
So just try not to let that intimidate you as much as you can and maybe just take piecesof it that you think would work for you.
(11:15):
So habit stacking, like I mentioned, like I like to do, even just using like a cuethroughout your day.
So, you know, you're going to take your dog for a walk every day, use it as a chance todrink a bottle of water while you're out on your walk and just remembering consistency
over time.
It's not always about doing more.
It's about what will actually move the needle and that you'll be able to stick with forthe long haul.
(11:40):
And you can still completely tackle your day, make the most out of it with a five minutemorning routine, if it helps you to feel good and set the tone.
So don't let anyone else make you feel like you're failing.
It's not all or nothing and just stick with it over the long haul.
So I'm here if I can help.
Anyway, I'd love to hear any takeaways that you had from this episode or anything thatyou're doing in your own routine that you think has made a huge difference for you.
(12:07):
Thank you so much for being here.
I hope you have an amazing day.
I'll see you soon.
Bye.
Hey everyone, I hope you're having an amazing day.
I'm hopping in today with another solo episode and I wanted to chat a little bit aboutmorning routines.
So I am one of those people, I love hearing about morning routines, especially whensuccessful entrepreneurs are interviewed or people that I admire.
I just love to hear how they structure their days because it can really impact your entireday.
(00:22):
So it can impact your mood, your energy, your productivity and.
I think it's pretty cool to kind of get a sneak peek into people's lives and just hearwhat they do.
So I wanted to share mine today.
I also wanted to share some of the things I used to do that I don't do anymore.
So back in the day, I used to wake up, well, these were probably the Valdosta days when wefirst moved to Valdosta.
(00:45):
I worked from 7 a.m.
to 7 p.m.
most days.
I worked in retail management.
It was very grueling.
but my only chance to work out was before that.
So I would usually wake up around 4.30.
I would be at the gym by five, workout from five until six, take a shower and then headinto work.
And I lived in this rat race for a couple of years.
(01:08):
It was completely crazy.
I didn't take any time for myself.
And then from there, once I transitioned more into personal training and group fitness, Iwould wake up really early and I would do a workout, really hard workout, and then I would
train clients.
And then once we moved back to Tucson and we were pregnant, my routine completely changed.
That's when I switched over to content creation full time.
(01:31):
And I still liked to wake up and go really hard in the morning.
So that was the first thing I did.
I did it on an empty stomach.
Most times I did not eat anything.
I was training really hard.
I also had a point in time where I was working at a health and wellness resort here.
So I was teaching at least 15 active classes a week.
Um, it was a lot of my body and I just didn't take time for that morning routine.
(01:56):
So once I started to hear more about having a structured morning routine, I really feltinspired and I've changed a lot of things over time.
So I went from early morning workouts when it was still dark outside, either heading toorange theory and the bright fluorescent lights were in my face or heading to the gym.
Super bright in there.
(02:17):
No food, no fuel.
and just kind of catapulting into my day.
So I would just take a handful of supplements that I did not test to know what I need.
There are things that I just saw online that I thought were going to help me and justgoing from there.
things are much different now.
And as much as I would love to say I'm the type of person who has a really structuredroutine, it's not that it's structured by time, but it's structured by habits.
(02:42):
And I like to just stack them at some point during the day.
So the mornings are still crazy.
There's still a lot going on.
but there are a few things, few boxes that I like to check each day.
So the first one is I like to wake up.
I try to avoid scrolling on my phone.
First thing in the morning, I feel like that always just sets me off on a bad note.
(03:03):
I think that it encourages comparison.
So I'm scrolling and comparing myself to other people.
And I think that that instant like dopamine hit, that instant gratification, I think itmesses with your productivity for the rest of the day.
So I try to avoid.
doing that when I can, also checking emails, same thing, because usually if I check emailsfirst thing in the morning, I can't do anything about them until a couple of hours later
(03:27):
anyway, once I have the morning figured out, usually kids or a child dropped off toschool, so I can't do anything, so they're just extra tasks hanging over my head.
So try to avoid the phone, I open all of the curtains, all of the blinds, try to get suninto the house first thing, I think that makes a huge difference.
for circadian rhythm, for your energy for the entire day.
(03:50):
I'll let Maisie out and then I'll usually stand outside, usually try to be barefoot in thegrass while she goes out to do her business and just enjoy a little bit of sunlight in my
eyes, on my skin to tell me that it's daytime.
So I'll do that first, come inside, have a nice big glass of water.
Sometimes I'll add in some sea salt and lemon or I'll add in trace mineral drops.
(04:14):
That's a really great way to start.
and then I'll make breakfast.
So my breakfast pretty much every single day is daily nutritional support from Equal Lifeand Truvani mixed together.
And I have it like a protein pudding and I'll put berries, hemp seeds or nut butter ontop.
And it's super delicious.
It's packed with vitamins, minerals, antioxidants.
(04:37):
And I know that I'm getting in a lot of really great nutrition and it also has 30 grams ofprotein.
So that's kind of my just autopilot breakfast every day.
and then we'll figure out the morning.
now that we're homeschooling, it's kind of a newer thing for us.
um P and I will usually, she'll have breakfast at the same time.
So we'll have breakfast together after we drop live off and then we'll take Maisie for awalk.
(05:00):
So we take our dog for a nice walk outside.
We try to go early because it's starting to get pretty hot here and then we'll come back.
I'll make some coffee and we'll head into her homeschool work for the day and in betweeneach subject.
I try to give her breaks for at least 10 to 15 minutes so that she can just kind of reset,do what she needs to do.
And that might be some time where I just stack in other things for myself.
(05:24):
So some of the things I like to do every morning is definitely the hydration and the walk.
So we checked those boxes.
I love to sit on my PEMF Go Mat.
You can kind of see it in the back corner there on the floor.
So I will sit on my PEMF mat and I'll use my red light at the same time and I'll listen tobinaural beats at the same time.
(05:45):
So I'm doing three habits at once.
So just trying to multitask a little bit.
I love binaural beats.
There are a ton on Spotify that you can listen to.
And the PEMF mat is really nice because you can adjust the settings depending on how youwant to feel.
So.
Lower is correlated with, would think more like low energy type activities.
(06:06):
So just really calming and relaxing.
Or if you want energy, you'll just increase the setting a little bit.
So I like one or two before bed in the evening.
And then during the day I'll do three or four, depending on if I'm just starting the dayor if I feel like I need a little energy boost.
So do the PEMF mat, red light, binaural beats, have a nice breakfast.
(06:28):
I have my decaf coffee, the Wok.
And then I feel like I'm set for the day.
Something else that I do like to do that I haven't made as much time for is journaling andpraying meditation.
Um, well the meditation's on the mat, but the praying and the journaling, I have adevotional that I like to do.
I haven't done it a lot lately.
I've kind of been slacking with that.
(06:49):
And then as far as the journaling goes, I try to do this at some point during the day.
So it used to be part of my morning routine.
Now it tends to be more
in the evening and that is just taking time to write down things that I'm grateful for.
So I'll list five to 10 things and they can be really small.
They can be things like Maisie.
(07:10):
Well, Maisie is not small.
She's really important.
Almond butter, our comfy bed, the great Mexican food we had last night.
So anything that's just bringing you joy, making you happy.
So I try to have that gratitude mindset even when things feel like they're really crazy.
So.
So writing down some things that I'm thankful for.
I also write down things that I want to happen as if they've already happened.
(07:35):
So I think that's really powerful.
So I will just say like, I'm trying to think of a big one.
Thank you for the amazing summer trip to Italy.
And we haven't done that yet, but it's something that.
I would like to happen one day.
So I would just write down things that I'm manifesting.
Thank you so much for 2 million podcasts downloads.
(07:58):
Thank you so much for um five new one-on-one clients I'm able to help this month.
things like that, that you want to happen, just write about it as if it has alreadyhappened.
So those are the ones that I think make such a big difference in the day as far as how Ifeel, how I approach things.
(08:18):
I think that
Having that gratitude mindset affects your interactions for the entire day.
So even if someone's nasty to me online, it's easier to brush it off because I just wasthinking about things that are more important, obviously making a bigger difference in my
personal life than something small like that.
So I hope that this is helpful for you guys just to get some new ideas.
(08:41):
There are some really interesting books about morning routines.
There's one called The Miracle Morning.
And I read it and I felt so inspired.
I was going to be a morning person and that lasted for about two weeks.
So it's really about just finding the ones that resonate for you.
A book that I really love about just mindset and habits is Atomic Habits.
(09:02):
I think that that's a really great one.
I'm trying to think of a name of one that I read recently, but it was more just aboutmindset and gratitude and also kind of dove into a little bit of the quantum.
physics type stuff, which I'm fascinated with.
It's called You Can Heal Your Life and that's by Louise Hay.
(09:22):
And I can just tell it's going to be one of those books I just listened to on repeat.
Another one more that taps into the power of wealth mindset and manifestation is called AHappy Pocketful of Money.
I also really enjoyed that one.
So just doing some digging and finding people that inspire you and seeing how theystructure their days and how they are more productive.
(09:46):
This is interesting too, but something else that you can do to hack your routine and yourproductivity is using AI.
So using chat GBT and you can go in there and say, hey, I'm a mom of two kids.
Their ages are blah and blah.
And this is what our daily routine looks like.
uh I work as a whatever you do.
(10:06):
I'm trying to become more productive and focused throughout the day.
Here's kind of what my day looks like right now.
How should I restructure this to maximize my energy and productivity?
And you might be really surprised with what it comes back with.
It can give you some ideas just for some low-hanging fruits, some easy hacks that you canmake.
(10:26):
You can always ask it to refine things too.
So I mean, if it's going to take over the world, we might as well just use it for sometips in the meantime.
Just kidding, halfway, only kidding.
So yeah, I just think that those things can make such a big difference just in how wefeel, how we approach our day, and just not getting overwhelmed because of course we see
(10:51):
the people online who are making like cereal from scratch every day and out there withtheir chickens and meditating for hours and then cold plunge and then sauna and all of
these great habits, but.
not realistic for most people.
So just try not to let that intimidate you as much as you can and maybe just take piecesof it that you think would work for you.
(11:15):
So habit stacking, like I mentioned, like I like to do, even just using like a cuethroughout your day.
So, you know, you're going to take your dog for a walk every day, use it as a chance todrink a bottle of water while you're out on your walk and just remembering consistency
over time.
It's not always about doing more.
It's about what will actually move the needle and that you'll be able to stick with forthe long haul.
(11:40):
And you can still completely tackle your day, make the most out of it with a five minutemorning routine, if it helps you to feel good and set the tone.
So don't let anyone else make you feel like you're failing.
It's not all or nothing and just stick with it over the long haul.
So I'm here if I can help.
Anyway, I'd love to hear any takeaways that you had from this episode or anything thatyou're doing in your own routine that you think has made a huge difference for you.
(12:07):
Thank you so much for being here.
I hope you have an amazing day.
I'll see you soon.
Bye.
Popular Podcasts
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.