Starting your morning right isn't a luxury; it's a strategy. A well-designed morning ritual can be the difference between a lazy day and a productive one, full of energy and focus. Here's a simple but powerful plan:

1. Wake up at the same time every day

Your biological clock loves consistency. Waking up at a regular time improves your energy, your digestion, and even your mood.

2. Hydration before everything

Your body has been fasting and dehydrated for hours. Start with a large glass of water (you can add lemon or a pinch of sea salt to hydrate).

3. Activate your body (5-10 minutes)

You don't need an intense routine. Dynamic stretching or joint mobility already activates the lymphatic and circulatory systems. Quick example:

• 20 jumping jacks

• 10 squats

• 10 arm circles

• Deep breaths (inhale 4s, exhale 6s)

4. Avoid cell phones for the first 30 minutes

Your mind needs space before receiving notifications. Use that time to focus on yourself, not the outside world.

5. Define your intention for the day

Take two minutes to think: What do I want to accomplish today? How do I want to feel? Write it down if you can.

6. Energy breakfast

No ultra-processed foods. Choose real foods: fruits, oatmeal, eggs, protein shakes, and good fats. Your breakfast is your fuel.

What are Jumping Jacks and what are they used for?

Jumping Jacks (also known as "jumping scissors") are a complete cardiovascular exercise that activates the body, warms up muscles, and raises the heart rate in just a few seconds. They're ideal for warming up, HIIT routines, and functional workouts.

Final Tip: It's not about doing everything perfectly. Start with 2 or 3 steps and adjust accordingly. The key is consistency, not perfection.