Life Wellbeing The morning routines of healthy people
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The morning routines of healthy people

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Can when and how you wake up really shape the rest of your day?

• The science-approved trick to help you exercise
Exercise and the great weight loss myth

These six people believe it can. From professional sporting stars to exercise and nutrition experts, these health nuts share their recipes for the perfect morning.

Mike Dolce, nutritionist for MMA star Ronda Rousey 

What time do you wake up, and who or what wakes you?

I wake up at 5am almost every day no matter where I am in the world. It allows me the clarity to focus on getting things done.

Between 5am and 9am I get more done that what most people do between 9am and 5pm.

ronda rousey mike dolce
Mike Dolce is the man behind Ronda Rousey’s impressive energy levels. Photo: Twitter

What do you eat for breakfast?

All the athletes and I eat the “Breakfast Bowl”.

(Click the owl for the recipe   )

It’s a complete meal in carbs, fibre, protein and essential fats.

It fills my stomach and gives me the energy burst to get through the first four hours of the day.

What do you like most about the morning?

It’s beautiful because it is so quiet in the morning.

It is very nice to wake up as the sun is coming up, it’s very natural.

Do you have morning routine?

mike dolce
Mike Dolce’s 10-minute morning workout is a action-packed. Photo: Supplied

Wake up, restroom, step on the scale (it’s the ideal time to weigh yourself), wash my face, sit in my dark office and quietly meditate and centre myself for five minutes.

Then, I perform 10 minutes of vigorous exercise:

• 1 min body-weight squats
• 1 min push-ups
• 1 min plank
• 1 min burpees
• 1 min V-up (like a sit-up)

I do this twice.

Then, I sit at my desk and write five specific goals for my day like, ‘What must I accomplish before the end of my day?’.

It helps me keep focused on my larger goals. Then I head upstairs, make my breakfast, start turning on lights and opening the windows.

I open my laptop while eating, answer emails, get breakfast going for the family (my wife and eight-month-old daughter).

Is there a secret to the perfect day?

Richard Branson attributes his success to waking up early and exercising to start his day. He has inspired my routine.

Rachel Finch, model and presenter

Do you have a set routine for your mornings?

rachel finch
Rachel Finch doesn’t go for the monotony of routines. Photo: Getty

Every day it changes and I think as I’ve gotten older I’ve learnt to embrace that.

I’m not going to feel the same every day, so I shouldn’t do the same thing.

I really believe in changing what you do purely based on how you feel.

Listen to yourself and if you want two coffees a day, go for it.

What do you eat for breakfast?

If I feel c**p I’m going to think ‘green and alkaline’ straight away – I’m going to try and rid the toxin or whatever is making me feel bad out of my body.

I also make a green juice with kale, spinach, cucumber, celery, a dash of ginger and apple.

It has a little bit of a kick, all nutrients you need and a bit of sweetness.

Hayley Raso, Melbourne Victory and Matildas footballer

What time do you wake up, and who or what wakes you?

I would usually wake up at about 8:30, but to be honest, not having to work a second job while playing football, I can sleep in a little later.

I just wake up on my own – it’s really nice not having an alarm.

hayley raso
Hayley Raso is happy there are no alarms waiting for her in Melbourne. Photo: Getty

What do you eat for breakfast?

Most mornings I have a bowl of yoghurt and muesli but occasionally I cook some eggs and have some avocado with it.

Before a game my housemates and I go to a cafe for breakfast.

What do you like most about the morning?

The feeling of having had a really good sleep and eating well is great in the morning. It is nice to feel refreshed.

What do you like least about the morning?

If I ever have to wake up early. I’m not having to do that in Melbourne but when I was on the Gold Coast I had to wake up at 5am or 6am for uni in Brisbane.

That wasn’t nice.

Is there a secret to the perfect day?

I think eating, sleeping and drinking properly for me is the key, I just need to stay healthy so I can play and train.

Ash Constance, yoga instructor, chiropractor and Instagram celebrity 

What time do you wake up and who or what wakes you up?

I wake up most mornings at 5am automatically, although I set my alarm just in case!

What do you eat for breakfast?

I’m not big on breakfast, and usually don’t have a lot of time, so I pick up a green juice and a long black on my way to work.

ash constance yoga
Ash Constance rises early every day to stay in shape. Photo: Instagram/@ash_constance

What do you like most about the morning?

I love the energy of everyone at that time!

I think most people up at that time are very determined and disciplined.

That energy is infectious and is such an amazing way to start your day.

What do you like the least about the morning?

If I have a late night or have to work late, getting to bed early is hard. I definitely feel it the next day! Some mornings it actually takes me a while to wake up.

Do you have a set routine for your morning?

Wake up at 5am, make my way to my yoga mat (lying at the end of my bed), and do a sequence of sun salutations to wake me up.

Depending on how much time I have, I may make a green tea, and take that on my way to the studio.

I then teach or practice a class, have a quick shower, then go to the clinic to adjust clients for the day.

What’s the secret to the perfect day?

For me it is simple: I love to be around people that inspire me – in one way or another.

That may be at my workplace, at my yoga studio, or catching up with friends at an amazing cafe.

Melissa Tkautz, actress, ARIA Award winning singer and model

What time do you wake up and who or what wakes you up?

I wake up anywhere between 5:30am and 6:15 .. my two-year-old is pretty much always the culprit.

What do you eat for breakfast?

My favourite breakfast is fresh-cut seasonal fruit salad. 

What do you like most about the morning?

melissa tkautz
Fresh cut fruit salad is Melissa Tkautz’s favourite breakfast. Photo: Supplied

Breakfast! I’m a big morning person and love my fresh fruit with a herbal tea. I always have a fridge stocked with the best seasonal fruit. I’m also a coffee lover so never leave home without having one.

What do you like the least about the morning?

Getting out of bed in winter is no fun but my least favourite thing would have to be rushing around trying to get everyone dressed, washed, fed and ready to go on time. As any mum will tell you it’s a challenge.

What is your morning routine?

Up to make beds, a cup of tea and breakfast, shower, make kids breakfast, dress them, dress myself and put make-up on (super quick).

Then, essentials before leaving .. wallet, keys, nappies, keys, lip gloss, wet ones and snacks for the kids.

What’s the secret to the perfect day?

For me it’s exercise. Once I’ve exercised my whole day turns around. Looking and feeling your best gives you a new lease of life.

Dr David Lubans, Professor in Physical Activity and Health at the University of Newcastle 

What time do you wake up and who or what wakes you up?

I’m usually up at 6:30am every morning and it is usually my young daughter waking me up by running in and jumping on us.

dr david lubans
Dr Lubans loves when he can get to the beach with family in the mornings. Photo: Uni. of Newcastle

What do you have for breakfast?

I have a bowl of high fibre and nutritious breakfast cereal with low fat milk and a piece of wholegrain or multigrain toast on the side.

What do you like most about the morning?

I enjoy my job so I do like getting up and going to work. Also, when I have the time I love to go to the beach with my family and have a surf.

What do you like least about the morning?

When I have to travel on planes to get to conferences during the year my sleep and exercise can suffer.

What is your morning routine?

Exercise is probably the main routine that I would have in the morning.

It probably depends on if I ride to work or not. When I do ride my bike to work, which I do most days, it’s about a 30-minute cycle.

But if I don’t I make sure I do about 15 to 20 minutes of high intensity interval training at home before I leave.

What is the secret to the perfect day?

It is definitely sleeping right because that helps me feel better when I exercise. There is a strong relationship for me between sleep and physical activity.

SUNDAY-BEST-HOME

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