The 6AM Morning Routine That Changed My Life Immediately

If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired, and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't, and somehow the only me time that you get is doomscrolling in bed, and then every morning you wake up already behind. then you probably hate mornings. most people do. i did too. so let's fix it. today. because when it comes to things like this i am impatient. but here's the thing nobody tells you about a good morning. so let me show you. now this process doesn't start. The morning of. It also doesn't start the evening before. I need one day. I need one whole day because I don't function when there are open ends. I need to make sure that my environment is clean, organized, that I have everything as much under control as I feel like I can. And that sets me up for success. So we're taking one whole day, we're postponing any responsibilities that we might think we have, and we're just going to focus on making sure that our space is clean, because a clean space means a clean and organized mind, and then you can work from there. So that means whatever it is, doing laundry, getting groceries, organizing. Cleaning. We're starting by getting a meal prep going. I love prepping lunch for a couple of days because it just helps me with making healthy choices and then I don't have to think about it especially because you always make a mess when you're cooking so I was like let me get the meal prep going so I can clean after. I'm making this viral high protein and high fiber recipe. by pilates by raven i think her name is and i really like this for lunch because it is high fiber so it keeps me full for long and it also has loads of veggies vitamins minerals so i basically mix up my sauce by using avocado some red onion i added pesto some extra parmesan cheese i season Season it with pepper, with... Garlic powder, I add in some salt and then some yogurt and I basically mix everything up and then taste it to make sure that it is how I like it. I also add a bit of lemon as you can see here and then while this is all going I have my peas that are boiling for a couple of minutes and then I also boil some chicken just so that I can easily shred it later. And so I first mix the peas in And then I add my shredded chicken. And that is my meal prep. This tastes amazing cold, and so it's been really easy to take this with me to the office to have for lunch. And as I said, keeps me full for hours because of all the fiber from the peas. Healthy fats from the avocado and then protein from the chicken. I am going to the gym, so I finished cleaning, but it's time for me to train to expend some extra energy because obviously I need to make my cut off time by going to bed. at a reasonable hour tonight and also fall asleep early so I need to expend some energy. Let's go to the gym and train. These are the four things that I do for a defined back. So I train every muscle group twice per week. If I do multiple back sessions, I will start one with the vertical pull and then the other one with the horizontal row. I sometimes do upper body sessions and then I usually start one of these sessions with shoulders and then one of these sessions with back and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows. I love starting with horizontal rows because I really like training for back thickness. However, I really enjoy working on my pull-ups and on my grip strength. I think it's a great way to... train for longevity and therefore I always make sure that I also emphasize my vertical pulls. So the first exercise that I'm doing is a unilateral dumbbell row. So one. Arm at the time, I make sure that I keep a neutral spine, that I have that long stretch at the bottom of the rep in my lats, and I pull the dumbbell up by thinking that I bring my elbow to my back pocket, so not up towards the ceiling, but into my back pocket. Then next up is the vertical pull, and I'm doing a lat pull down, which I have not done in a while, because I tend I tend to focus on pull-ups and chin-ups, but I do really like the the mind muscle connection that I have with the machine because it's just a very stable way of executing a movement pattern. There's a lot less involved than when you actually do a pull-up for example. For every exercise that I'm doing in this session I do two sets only because you don't need that much volume especially when you do a full-on back day because every single exercise is targeting an area of your back and then after the vertical pull I'm transitioning into a back extension for your erectors or the deep line in your lower back. For this exercise, you can also target your glutes more, but I want to target my erectors. So I have the bar or the pad a little bit higher so that I move from my lower back. And then I stack my plates while keeping a neutral spine. The reason why I stack my plates is because I like to do drop sets again. As you can see here, I drop the weight and then I continue with a lighter weight until I can do no more reps. And then I'll drop that weight too and I'll continue with bodyweight reps. If doing the reps is too heavy yet, then you can also start with doing a hold, which is really nice too. It's great for your lower back. But the main thing with this exercise is that you keep that neutral spine overextend at the top while making sure that you get that deep stretch at the bottom of the rep. Next up is a little bit cheating because this is actually the back of your shoulders as you know I said it before but it's on the back side of your body so I really like adding it into my back days. It's also a pull exercise. I'm doing the Cable rear delt fly, when I try to take my trap out of the equation I kind of round my shoulder forward whenever I'm pulling the pulley. The cable is set a little bit higher as you can see and I really try to lead with my elbow and pull the cable out instead of to the back if that makes sense. And then I keep that range of motion on my rear delt and I'll go into partial reps To maintain that tension on my rear delt. Don't mind my hair, I put so much dry shampoo in it that it's almost standing up straight, but what do you mean i just spent 30 minutes doing a back session playing my favorite music in the gym moving my body as if i'm a child in a playground while working on my strength and on my health and i feel 10 times better than i did before i don't know why my mind is always trying to trick me into not going to the gym because even though i've been going for years i still always feel or not always but often i feel like i want to be doing something else instead of going to the gym and i want to Or maybe not go, but I always feel so much better even if I go on a walk for 15 minutes or do some stretching. Whatever it is, I always feel better after. So I don't know what my mind is trying to do here. I just did a back session. I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work but the one thing that's a little bit harder to train with home workouts are your lats or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors but actually training your lats is a little bit harder with the home training unless you maybe have a pull-up bar but I don't have a pull-up bar when I'm doing studio classes and i'm recording them on a yoga mat so i decided to do a full back session today which is also one of my favorite things to train so that was a very easy session 30 minutes feels amazing let's go and walk the dog good morning we made it the light is terrible let me try Okay, that's not working. So I just finished doing my math. I always have to do math questions to put my alarm off, and then my phone is in another room, like in the hallway, so that I really have to get out of my bed, do math, and then my alarm stops, and my alarm is insanely loud, so that works really well. So we did it. We're here. I washed it yesterday. It feels amazing. This is my favorite dry shampoo. I have fine hair. Oh my god, I need a coffee. I have fine hair. And so my hair gets sweaty really easily. Sweaty. My hair gets greasy really easily. So if I use dry shampoo after I washed it, it also adds a little bit of structure to my hair. So it's not so Flat looking, but it also helps with not getting greasy quickly. Going in with the cold plunging milk. This feels really refreshing. And then my trick for a good morning is to get myself on the walking pad ASAP. Because I found that for me, the best way to wake up is to get some movement in and walking is just very gentle, but also it allows me to do some work while i'm on the treadmill so i can actually get ahead. i also love going to the gym in the morning but you always have to make it yourself as easy as possible. that's why i get on my walk ing pad for like an hour, getting some steps in, already getting ahead of the day. it's like the best way to wake up. I organized my closet and that makes such a big difference because everything is like in the same color scheme and everything is something that I like to wear. So every time I'm in front of my closet in the morning now it's so easy for me to pick out something that I want to wear but still I try to lay it out the day before because to me that just makes everything so much easier. I want I want to have the least amount of resistance in the morning, especially Getting into this new wake up schedule. I wake up, I do my skincare, and then I put on the outfit that's already in the bathroom. And then I can just hop on the treadmill. It takes me like 10 minutes, including obviously getting some water in and drinking a coffee, which you shouldn't do, but I still love caffeine on empty stomach. It's the one thing that I will not break with. So that is the plan. And then usually before the day starts, I have about 5,000 steps in. A bit of milk, highlight of my day. Okay, so I'm going to drink my coffee while I'm on a treadmill. First, I need to drink some water. That's illegal. Walking pad that I have is from Amazon. I think it was €200. Best thing I ever bought. I always track my sleep, my strain and my recovery through my Whoop. It shows how my habits influence my body. And one of the things that is most noticeable for me is that if I have a late sleeping time, anything past 12, or if I have an inconsistent sleeping time and wake time. That my body just doesn't respond well to it. So one of my major challenges and things that I want to focus on is making sure that I have a consistent sleep and wake up time, preferably before 12. If you're interested in trying Whoop for free for two months, including the device, I'll leave my link in the description box down below. Life comes in phases. There is a phase where you have all the time in the world and you have no idea what to do with it. The phase where you're building something and every hour feels like it belongs to someone else. There is a phase where your friends are getting married and having kids or moving away and you're just trying to keep up. The phase where you're taking care of absolutely everyone except yourself. And every phase is hard in its own way. And every phase asks something different from you. Your routine isn't supposed to stay the same. Because you're not supposed to stay the same. In some phases, your morning might be journaling or having a slow breakfast. In some phases, it is just surviving the chaos. But phases are like waves. They come and they go. And all of them count. For me right now, my morning is about being productive. Because if I don't get that time, I lose myself. But for you, it might be something completely different. Whatever it looks like, it's the one part of the day that is yours before everyone else needs something from you. And how you start the day is how you live the rest of it. So tonight, if you can, try putting the phone down a little earlier. Give up one night of scrolling or try to go to bed a little bit sooner. And tomorrow, take your morning back, whatever phase that you're in.