Whole Living Daily

Part of the Whole Living philosophy is to have balance in all areas of your life. And the way you start your day is critical to a successful, balanced day.

Now that doesn't mean the day itself will be inherently perfect or free of stress—and a lot of it isn't your doing. You have no control, for instance, over the economy and little control over other outside influences but you do have complete control over yourself.

Put a routine in place
Having a morning routine takes the guesswork out of jump starting your day.  Cardiovascular exercise will jump start your metabolism for the day, engage your physiology and make you feel more alert. It will get oxygen to your brain and stimulate your appetite which is important. Since you have little glycogen (blood sugar) in your system, doing cardio first thing in the morning on an empty stomach allows your body to burn fat faster.

The amount of time and intensity is less important than being consistent so find something that you will enjoy doing.

• Start off with as little as 10 minutes a day to develop a habit.  You can then work your way up to 20, 30 or 45 minutes depending on your goals and intensity levels.
• If you don't belong to (or like going to) a gym, go for a brisk walk, climb the steps in your building or dance along with one of your favorite CD’s.  Get creative with exercise bands, exercise balls or other home exercise equipment.
• If you can get to a gym, many have early morning spinning, boxing, aerobics classes or various pieces of cardio equipment to make it interesting.

Don't Skip Breakfast
Once you do some cardio, it's time for breakfast.  A lot of people skip breakfast but as we all know this is the most important meal of the day.  As the saying goes, eat breakfast like a king, lunch like a prince, and dinner like a pauper.  In addition, have a few healthy snacks during the day to keep your energy high and your metabolism ignited.

The right breakfast can improve concentration, give you strength and help you to maintain a healthy weight. Skipping breakfast can make your brain crave higher calorie food that can make you fat. Eating a breakfast that includes protein has just the opposite effect. It will keep you satisfied longer and help you to maintain a healthy weight.

If you're short on time in the morning eating something quick and convenient is easier then you may think.  Some quick and healthy choices include:

• Scrambled eggs with oatmeal
• Egg substitute and a piece of fruit
• Eggs over easy with grits
• Scrambled eggs, sliced turkey and some salsa on top
• A smoothie with protein powder and frozen strawberries, you can get creative
• An omelet with veggies and no fat cheese and a slice of Ezekiel bread
• Whole-grain cereal with fresh fruit and low-fat milk
• Low-fat yogurt and a piece of fresh fruit
• Yogurt smoothie and high protein bar
• Hard-boiled egg and a banana

Sounds simple and it is, you just need to get into the habit of caring for your most important asset… YOU!

John Rowley is a lifestyle and fitness expert, author, speaker, and Wellness Director for the International Sports Science Association. He focuses on combining peak performance principles with physical and spiritual disciplines for complete and lasting success.