Category: morning routines

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This Ex-Navy SEAL’s 5-Minute Morning Routine Will Get You Mentally Pumped for the Day

As a former Navy SEAL and CIA contractor, Shawn Ryan knows a thing or two about mental toughness and preparation – whether it’s for a day at the office or a life-or-death scenario. Today, he has his own company called Vigilance Elite, which provides training to law enforcement, civilians, and even Hollywood action stars.

Ryan has a morning workout routine that gets him physically and mentally excited to embrace the day. He does pyramid training for at least 5 minutes each morning to give himself the energy he needs.

Pyramid training is a workout where you follow consecutive repetitions of a specific exercise. The goal is to work your way up and improve on each set to build strength over time. Ryan says, “Too many people try to chase after that one big win and fail to realize that it takes several small wins to get there.”

Here are the 4 steps you should follow, according to Ryan.

Step 1

Pick an exercise that will work your core and your back, legs, and chest. Some options are squats, squat jumps, pull-ups, or box jumps. Pick a workout that works for you and challenges your body and your mind.

Step 2

Set a timer for 5 minutes and start with the lowest number of reps. If you’re a beginner, 10 might be a good number of reps to start with. It’s important to feel comfortable at first and to build and improve your strength.

Step 3

Gradually increase the number of reps you do in that 5-minute time frame. Move up to 15, then 20, 25, and so on.

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I second guess that last #boxjumps

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Step 4

Record your results every day on your phone or in a notebook. It’s important not to be too hard on yourself if you don’t improve on your reps as quickly as you’d like, but remember the goal is to improve over time.

That’s it! Nice and simple, and it only takes 5 minutes each day! Good luck!

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Here’s How Some of History’s Most Successful People Started Their Mornings

Everyone has their morning routines, and starting your day off on the right foot is vital to the success of your day. Some of us find it a lot harder to start our days out productively, but it’s a new year so what better time than now to get inspired for a little self-improvement?

And, what better place to get started than taking advice from some of history’s most successful people? Here are morning routines from some names you will definitely recognize. It might be time to incorporate some of these tasks into your daily routine.

1. Meditate.

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Morning meditation can help get your head on straight and help you focus on what you need to achieve throughout the upcoming day. It also helps reduce anxiety.

Philosopher Immanuel Kant was a huge proponent of meditating each morning before he began his work day.

2. Treat yourself.

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Even though it may feel like you’re procrastinating, doing something that you enjoy or that helps you relax each morning is very important. Before jumping into their work days, Freud had a barber trim his beard each morning, and Napoleon and Mozart spent a good amount of time primping and getting dressed.

3. Make a new resolution each morning.

Photo Credit: Wikimedia Commons

Let’s look to Benjamin Franklin for this one. One of America’s greatest figures followed the same routine each day: He arose at 5 a.m. and said to himself, “What good shall I do this day?” Make each day count, just like Mr. Franklin did!

4. Take a walk.

Photo Credit: Public Domain

Is there anything more relaxing and mind-clearing than taking a long walk? I think not, and I’m in good company. Charles Darwin and Georgia O’Keeffe are two examples of brilliant minds who took morning walks in order to get the creative juices flowing.

5. Work from your bed.

Photo Credit: Wikipedia

This one may sound a little odd, but look at the proof: The legendary French writer Voltaire regularly worked from bed and he was incredibly productive during his life, writing more than 50 plays. He was known to work 18 hour days, too, so he was clearly not a lazy guy.

Winston Churchill was also a prolific bed worker, working from there for hours each morning.

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