The Best Ways to Start Your Day

Feeling sluggish? Does the 3 pm slump come at 10 am, or earlier? If you feel like you just don't have enough energy throughout the day, your morning routine might be to blame. Do you stumble out of bed, fuel up with coffee (and maybe a trip to the fast food drive-thru), and then suffer through the morning until lunch? You can improve your energy and focus – and avoid headaches, crankiness and hunger – with a few early morning diet and exercise tweaks.

Exercise First

"Yeah, right. I don't have time to workout in the morning! I've got to get the kids ready, make lunches, iron my clothes…" It's easy to come up with excuses, but it's even easier to get in a quick, energy-boosting workout in first thing in the morning.

While experts recommend getting at least 30 minutes of exercise each day, there's no rule that all 30 of those minutes have to be at once. Break up your workout throughout the day – starting with a 5-10 minute burst first thing. The best part about these exercises is that they don't require any special equipment or a pricy gym membership.

Early Morning Gym Class: Remember the moves you used to do in gym class as a kid? They can still get your blood pumping today! Do one minute each of jumping jacks, running in place, jump rope (just make the movements—no rope necessary), crunches and push-ups. Finish with a quick stretch, and your heart will be pumping and you'll be ready to face the day.

Squats, Lunges and Toe Raises: Need to multitask? While you're brushing your teeth, ironing or cooking breakfast, get in a couple of sets of these moves. If you don't need to do three things at once, strengthen your legs and arms by holding some light weights and doing some arm raises or bicep curls while you squat and lunge.

Stretch into a Great Day: If vigorous cardio just isn't possible, a series of gentle stretches can get the blood flowing and boost your energy. Perform a series of gentle, yoga-inspired poses. Get down on all fours and stretch your lower back while keeping your head down and your arms out in front of you, then release and arch your back like a cat. Stand up, reach your arms up, and then fold forward to touch your toes; repeat several times. Take several deep breaths while circling your arms up, and do a few gentle lunges to stretch the legs.

Breakfast

From the time you were a kid, you've heard that breakfast is the most important meal of the day. That doesn't change when you're an adult. The ideal breakfast contains a mix of protein, fiber, carbohydrates and a small amount of fat to keep your body fueled until lunch.

The good news is that you can get this mix with a simple, quickly prepared breakfast. Try some of these ideas when you're in a rush:

Smoothies: A fruit smoothie is a delicious and nutritious way to start your day, and if you prepare the ingredients the night before, they are a snap to make. Cut up your favorite fruits, such as bananas, berries, mangoes or pineapple, and toss them in the blender with some low-fat yogurt (Greek yogurt is packed with protein) and a splash of orange juice for sweetness. You can also add a scoop of protein powder or a sprinkle of flax seeds for a nutritional boost. Keep the blender in the fridge overnight. In the morning, add a handful of ice, blend, and enjoy!

Eggs: It seems that opinions about eggs change all the time, but the truth is that few foods have as much protein in such a small package. Scramble an egg or two (use just the whites if you're concerned about cholesterol), and roll them up in a whole-wheat tortilla with a sprinkle of low-fat cheese and a spoonful of salsa for a quick breakfast burrito.

Breakfast Pizza: While a slice of leftover pizza can be a healthy breakfast if it's loaded with veggies, you can make your own version with whole-wheat English muffins. Top a muffin with a tomato slice and a sprinkle of low-fat cheese; a slice of lean ham or turkey adds some protein. Pop the "pizza" into the toaster oven until warm.

Banana Dogs: Want a super simple breakfast the kids will love? Try a banana dog. Place a peeled banana inside a whole-wheat hot dog roll, spread on some peanut butter and top with raisins (or chocolate chips) for some sweetness.

Starting the day with exercise and a healthy breakfast doesn't have to take a lot of time. In fact, you might save so much time not having to wait in line at the drive-thru for donuts and a caffeine fix that you can exercise even longer – and you'll see a big improvement in your energy, mood and focus!

About the author: Jackson Morrows has been involved in health and fitness for over ten years both as a trainer as well as a participant. Along with a great diet, Jackson recommends utilizing the best diet pills to help lose weight.

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