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1. The third key to mastering your morning is to give your body the fuel it needs to get going.

2. Try to be deliberate about what you eat in the morning. Avoid sugar or simple carbohydrates and choose foods high in protein, fibre, and healthy fats and carbohydrates.

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We know nutrition is the foundation for elite mental and physical performance. If you’re eating properly, your risk of cancer, heart disease, diabetes, metabolic syndrome, depression, and anxiety decrease dramatically.

Every food and drink choice you make impacts your health. A simple way to start treating your body better is by removing sugars. Every morning, I see lines out the door of my local coffee shop, where people start their days by loading up on scones, pastries, cakes, cookies, and of course, caffeine. Filling your body with so much sugar might give you a temporary jolt, but enjoy it while it lasts. By the time mid-morning rolls around, that burst of energy will be long gone and instead replaced with a feeling of lethargy and dissatisfaction.

Our bodies need fuel first thing in the morning, and using this as an opportunity to choose something healthy is a great way to start the day with intention. Stick to foods high in protein and fibre, full of healthy fats and complex carbohydrates.

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It is also important to remember to hydrate. Throughout the night, our bodies lose water simply through breathing. We need to replenish that supply early in the day.

Beginning the day with a heavy meal laden with unhealthy fats and unnecessary calories only weighs us down, literally and figuratively. Don’t let your first choice of the day derail you. Give yourself the energy you need to attack the day.

Today’s New Habit: Morning Routine

For the next week, carve out a morning routine. If a morning routine is a new concept for you, start by making yourself a checklist. Try to include an affirmation, meditation, fuel, and exercise. However everyone is different and you might find different activities work for you. The key is to set yourself up to be at your best for the day ahead. We’ll check in with you next week to see how you’re doing.

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.