MY MORNING routine THAT KEEPs ME LEAN + GROUNDED
HEY LADIES, IT’S YOUR GIRL TOTALBODYCARLY and let me tell you, my mornings are everything.
The way I start my day determines how I show up in my workouts, how I eat, how I manage stress and even how I carry myself through life. If I start scattered, I stay scattered. If I start grounded, I stay focused.
You don’t need a perfect morning routine - you need a purposeful one. These are my non-negotiables that keep me lean, calm, and locked in.
Because real talk? The body follows the routine.
1. HYDRATE first
Before I even think about anything, I’m drinking water. Always.
After a night’s sleep, your body is dehydrated. If you afre someone who usually goes straight to caffeine, you’re pouring acid into an empty tank. That’s when you end up bloated, sluggish and foggy before you even start your day.
Hydration wakes up your organs, boosts digestion, and helps flush out toxins from overnight. Bonus: it keeps your skin glowing and your metabolism humming.
Caffeine after water - always. That’s the rule.
2. GET SOME SUNLIGHT
This one’s simple but powerful. I get sunlight on my skin as early as possible - even if it’s just a few minutes on my walk to work.
Morning sunlight boosts serotonin, regulates your circadian rhythm, and sets up your sleep for later that night. It’s nature’s version of hitting “reset.”
Plus, that early light just feels good - it reminds your body that it’s time to rise, move and create.
3. MOVE YOUR BODY
You don’t need a full-blown workout at sunrise like me, but you do need movement.
Even 10 minutes of stretching, walking, or mobility work changes everything. It’s not just about burning calories; it’s about getting blood flowing and shifting your energy.
Those first few minutes of movement remind your body who’s in control. They shake off sleepiness and stress, and mentally set the tone for discipline the rest of the day.
Motion creates momentum and that starts the minute you move.
4. PROTEIN FIRST
Breakfast isn’t optional - it’s fuel.
I always start my day with a high-protein meal. Protein stabilizes blood sugar, curbs cravings and keeps me full and focused for hours.
Skipping breakfast or relying on carbs and caffeine is a fast track to fatigue and cravings. Balanced meals are what keep hormones and metabolism steady - especially in your 30s, 40s, and 50s. Eat like you respect your goals.
5. NO MINDLESS SCROLLING
This one is non-negotiable.
The first hour of my day is sacred. I don’t scroll. I don’t check emails. I don’t start my day in chaos. I start with intention.
Instead, I journal, review my plan, or just lsiten to a podcast while getting ready. This keeps my mindset clear before the world starts pulling at my energy.
Remember, how you start your day is how you shape your day. Protect that space like it’s your workout.
THE TAKEAWAY
Structure creates success and mornings are where that structure begins.
It’s not about perfection; it’s about consistency. You don’t need to overhaul your routine overnight. Just pick one or two of these habits, build on them and stay consistent. Because when you start your morning in control - hydrated, focused, and intentional - everything else in your day follows that same energy.
Your mornings matter. Make them count.
- TOTALBODYCARLY
