ten healthy morning habits that are not only going to transform your body but
they are also going to transform your life and the good news is they are all
super easy and quick to do so get excited squadies I'm going to show you
all of them right now on this episode of lean livin
welcome back to a brand new episode of lean living! I am Phil McKenzie former
professional rugby player founder of the LEANSQUAD and today I am so excited
because I'm going to be sharing with you my ten favorite morning healthy habits
that will transform your life I promise you they are all super easy to implement
and they will make a huge difference not only on your body not only on your
weight loss journey but most importantly on your mood your energy levels and how
exactly you go about your day I promise you you will feel ten times better so
with that in mind make sure you download the free guide and checklist that I have
put together for this episode because I'm doing a big back clean campaign my
goal is to help as many people transform their lives as possible starting with
this episode so download that guide let me know what you think and also make
sure you subscribe to this channel and like and comment on this video that
would be huge for me because I want to hear from you guys
and we're gonna start right now and we're gonna dive right into it so volume
up get excited it's time to get lean with healthy habit number one waking up
early I think you knew that one was coming the good news is I'm not just
saying to wake up early I'm telling you exactly how you're gonna do this so
listen closely first things first is before you go to bed you are gonna lay
out your workout clothes your work clothes your water bottle and shoes all
ready to go for the morning next thing you're gonna do is set your alarm but
here is the key I want you to set your alarm with enough time to make sure that
you can get to the gym or do you work on a home and still get to work without
feeling rushed this is vital because when you're feeling rushed that
increases stress levels which is not good for our weight loss journey and is
not good for our mood so that is very very important and here is the kicker
squadies this is how you make sure you get out of bed every single day is you
put your phone far enough from your bed so when that alarm goes off you actually
physically have to get up out of bed to grab that alarm and turn it off once
you're up out of bed that is the easiest part the rest is done you've got all
your clothes you open up the blinds the Sun will be shining and your body will
be ready to get burning so tip number two well, you've woken up out of bed
you've done the hard part you're excited to smash the day and you were wondering
what you do next I know what you're probably thinking well obviously I go to
the fridge and I make breakfast because that is what I've been told to do my
entire life well when I stop you right there because in reality that is not
true because I'm going to introduce you one of the biggest life changing habits
I have ever implemented in my life intermittent fasting
now what intermittent fasting means is that you're basically skipping or
delaying your breakfast and by doing so your body is actually going to tap into
your fat stores because you're going to be depleted of your glycogen stores your
body needs an alternative source of energy which just so happens to be fat
which means you are going to be burning more fat in the morning which is
incredible but it also has a ton of mental benefits as well so I do this
every single morning I do nothing I just skip my breakfast and go on about my day
and follow the rest of the steps I'm about to show you so with that in mind
if you want to learn more about intermittent fasting I suggest you download
the free guide I put together again linked below and I've also done a full
video on all the benefits and how you can specifically practice intermittent
fasting every single day which brings us to tip number 3 so now you have woken up
you skip breakfast and you're thinking what do I do next
simply put all you do is squeeze a little bit of lemon into a cup of warm
water and you're going to drink a nice cup of lemon water again I've
done a video on all of the benefits long story short lemon water essentially
increases your digestion which means it's going to actually aid our
intermittent fasting process and it also hydrates you and re-energizes you so
you're gonna feel a little more alert after you have that lemon water which is
exactly what we want in the morning so I always start my day with a little bit of
lemon and warm water and boom I am off to the races
next up is coffee specifically caffeine because caffeine has so many incredible
benefits especially early in the morning it increases our alertness it increases
our energy levels which ties into my next tip so lemon water cup of coffee
it's a little bit of me time as well I really really enjoy it, I Zen out I feel
good I get excited for my next tip which is HIIT cardio specifically fasted HIIT
cardio and the reason why this is so incredible and effective is because
we're doing high-intensity interval training which means we're in the gym or
at home for a very short period of time working at max intensity for short
durations and recovering for short durations and we just continually repeat
back and forth back and forth work recovery work recovery for 15 to 20
minutes now the keys to this are that you really want to push it you want to
elevate that heart rate as much as you can because afterwards the harder you've
worked the harder your body is going to work to recover afterwards and that
means you are going to be burning more calories after your workout is done that
is why HIIT training is associated with the term after burn because your body is
burning more calories than you would otherwise after for example a low
intensity workout it helps reduce your stress levels it also gives you a sense
of accomplishment which is great heading into your day and finally it is so short
so we're all busy people want to make the most of our time especially in this
day and age and in 15 to 25 minutes you can have accomplished way more than you
would in an hour an hour and a half low intensity workout so that's a huge huge
benefit it's great for anyone pressed with time and it also has exponential
benefits next tip is after your workout well you're all sweaty you got a shower
and by having a cold shower you can actually reap even more benefits early
in the morning and a cold shower is great for numerous reasons but most
importantly it increases your immunity which is huge we want to be staying
healthy especially over the winter months but I have any little stress on
our body because that's exactly what a cold shower causes, causes a little bit
of stress our body needs to adapt and accommodate that stress so it works
really hard we actually increase our white blood cell count which again
improves our immunity which means we're going to be healthy and happy and
energized every single day and it also spikes our metabolism anything cold
spikes your metabolism so that is a huge morning tip that you can implement all
you have to do instead of going hot you go very cold you are going to transform
your morning! Tip number seven is a nutritious breakfast obviously after
we've done all that hard work we want to follow it up with some healthy
nutritious foods to replenish our muscles to keep us feeling energized
throughout the day so what we want to have is whole grains fibrous nutritious
foods also some healthy fats that keep us satiated and energized throughout the
day we do not want to have sugary processed foods because that sets us up
for a big crash which is not what we want to keep on going throughout the day
feeling great and ready to go so a nutritious
wholesome breakfast is vital to the success of our day which brings me to
the next tip which is meal prep now meal prep often sounds daunting to a lot of
people when in reality that is not the case at all
by packing some easy to go snacks and lunch you will be ready to replenish
your body throughout the day with wholesome nutritious foods that is vital
again we are so much more likely to go for easy processed foods when we have
nothing healthy around us so by simply preparing early in the morning for your
rest of your day you're gonna make a long-standing impact on your overall
health I promise so make sure you check out
some of my meal prep recipes they will help you understand the types of food
you want to be putting in your body and how easy meal prepping can really be next
up is vitamins now I do not like overwhelming people with information
about supplements but supplements are simply a great way to aid every single
individual in deficiencies when our body is deficient is gonna be very very
difficult to function optimally which means our metabolism will probably
suffer our moon and energy levels will suffer and a whole host of other factors
in our body will not be able to perform which is not what we want therefore
taking supplements can be a huge aid in so many people's lives and all it takes
is a couple minutes so for me I focus on the easy ones like fish oils which is
great for your joints and your brain health as well as a multivitamin which
again gets a ton of different vitamins in your body and is going to aid you in
any areas you're deficient and the list really
does go on and on and on which I'm going to talk about in another episode but
focus on the supplements that you think are going to benefit you and your body
and also pay attention to your diet if you think you are not eating enough
Veg and greens you're probably going to need a veg supplement to really make
sure you hit those targets and allow your body the best chance of success and
last but not least tip number 10 is hydration now it sounds so easy but so
many of us do not drink enough water which means we are not giving our body
the best chance to succeed all of these tips tie into one another and when you
start missing one two or three of them your body is really really going to
suffer and the best thing about hydrating is it takes no time at all
just like tips 1 through 9 they are also easy to implement all you need to do is
make sure you make a mental load and get that 2 to 4 liters of water every single
day bring your own bottle to work keep refilling it whenever it is low refill
it refill it and I promise you it will have a huge impact on your overall
health joint pain your mental alertness your
metabolism all these things have tied in to hydration and if we cut that out we
are going to be in big trouble so make sure you get your water make sure you
hit those targets and make sure you try all of these things you don't have to do
all 1 through 10 but please do your best to give them a go because I promise you
they all take very very little time but they will all make a huge difference on
your body and health that is what it's all about now with all those tips in
mind squadies I hope this video helped you please subscribe and like the
channel again follow me on instagram @leansquad and feel free to reach out to
me tag me if you use any of these tips I want to share your lean journey with
others because every time you post inspires others
do the same and last but not least if you want my help please please sign up
for your own custom 90-day lean plan everything is tailored to you not anyone
else it is tailored to you I'll make you a workout plan I will make you a meal
plan and you will get my personal support that is what the 90-day lean
plan is all about and that is my mission to change as many people's lives as
possible so please go to wwe.lean-squad.com check it out sign up today or message me on
Instagram @leansquad and I'll personally get back to you and we can
talk about starting your lean journey today with that in mind Squadies watch
my other videos and I will see you back here next episode because it's gonna be
another great one filled with leanness and filled with lean living tips!