Healthy Rockstar

10-10-10 Morning Ritual

 

Wake up energized and ready to Rock your Day!

Depending upon what time you get up in the morning, ALLOW yourself 30 minutes for the 10-10-10 Morning Ritual.

Step 1

Break-your-fast with hot water with lemon slices, and a pinch of healthy salt!

Hopefully you just slept for 7-8 hours and feel rested. Now its time to “break-your-fast” the right way by hydrating your body before you have your double leaded caffeine hit!  This will not only hydrate your body, as lemons are alkaline-forming, but it also acts as a gentle cleanse and a healing boost to your liver and digestive system.

It’s a great way to earn your caffeine and balance the good with the bad.

Caffeine is acidic. This my friend, is reality. If you don’t dilute the acid with something that neutralizes it, it will rob your body of minerals.

Step 2

Good Morning Stretch (this can be done while the coffee is brewing…)

Start off with the Breath, Stretch, Release and Activation session, getting into your body and breath, to start your day off right! Stretching promotes circulation, which helps wake up the body and prepare you to operate at full energy for the day!

Posture & Presence:

Standing tall, place your feet hip width apart. Tuck your tailbone in, drawing the shoulders up and back and down-draw the chin back. Palms facing forward. Deep breath. From the bottom of your feet up to the top of your head and exhale with an “Ahhhhhhhhhhhh” feeling the breath going through your feet and down into mother earth. Repeat this for 5 breath cycles.

Stretch & Strengthen:

With your next inhale, raise your arms above your head and then gently bring them back down to your sides on the exhale. 

Repeat 5 times.

Release & Feel:

Put your hands on either hip and with a flat back and slightly bent knees, bend at the waist and bring your fingertips to the ground. Gently press your hips to the sky and let your neck and head hang loose. Rag Doll. Try to straighten your legs and with every inhale and exhale, release into the posture.

Try to do this for 100 breaths.

Activation & Strengthen:

SuperBrain Yoga:

  1. It energizes and activates the brain by synchronizing Alpha brain waves.
  2. It reduces psychological stress and improves psychological stability.
  3. It results in greater intelligence and creativity.
  4. It promotes proper functioning of the brain.

Best of all, SuperBrain Yoga is really easy to learn and you can do it in just three minutes a day.

From the Mountain pose, gently move your feet out slightly on an angle to the squat position. Take your left hand and grab your right ear lobe then with your right hand grab your left ear lobe. Breathe in through the nose while slowly squatting down towards the ground.

Hold the breath for a few seconds then breathe out while at the same time coming back into a standing position.

This above can be repeated 14 times with the tongue touching the roof of the mouth while holding the earlobes.

Step 3

Start your day off with a Superfood protein smoothie and feel the difference of this high vibe food!

This high protein smoothie combines nutrition from hemp to fuel your body the right way!  Avoid the mid day sugar crash, boost the fat burning and to feel fuller and more satisfied-longer!

  1. Avoid the sugar crash

Eating a high-sugar, high-carbohydrate breakfast foods, like bagels, cereal, and toast, can spike your blood sugar, in turn, causing a blood sugar crash. Lower carb, higher protein breakfasts will keep your blood sugar level steady, reducing the chance of unnecessary headaches, drowsiness and mid-morning hunger.

2. Boost Fat Burning

Protein digestion boosts muscle metabolism. Increased muscle metabolism encourages your body to run leaner, meaning your body burns more calories and breaks down fat faster.

What’s not to love!

3. Fuller Longer

Protein may help block the number of hunger hormones, such as ghrelin, that reach your brain.

Less snacking and over‑eating mean a slimmer, healthier you!

Rockstar Smoothie Recipe (choose your smoothie level!)

Level 1

  • 1 serving of Protein Powder
  • 1 cup of almond milk or your favorite beverage.

Add into your mixer cup, shake and drink!

Level 2

  • 1 serving of Protein Powder.
  • 1 cup of almond milk (or your preferred beverage.)
  • 1 frozen banana or avocado for a thicker smoothie.

Blend in a magic bullet or blender. Pour and drink.

Level 3

  • 1 serving Protein Powder.
  • 1 tbs Superfood Omega oil.
  • 1 frozen banana.
  • 1 cup frozen berries.
  • 1 cup water.

Add all to blender, mix, pour and enjoy.

Sit and Sip your smoothie for 5 minutes.

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BONUS TIP: Bullet Proof your caffeine

If you are a coffee or tea drinker in the morning and need your caffeine fix, it’s best to add some good fats to your beverage to help make your brain work smarter and faster!

Recipe:

  • 1 x cup freshly brewed hot ORGANIC COFFEE (*yes, organic please! Coffee is known to be one of the most highly sprayed crops and you don’t need to add that into your body! Don’t panic! Choose Organic!!)
  • 1 x tbs MCT Oil
  • 1 x tbs Superfood Omega Oil OR Grass Fed Butter or Ghee

 

Blend and enjoy!

(*You can also take it in a to-go-cup and enjoy it on your morning commute!)

Now that you are in your body, you’re breathing, you’ve nourished yourself with the best superfoods on the planet AND your brain is fueled up with good healthy fats with a kick of caffeine, you’re ready to Rock your Day, the right way!

Thank YOU for tuning into your own power and setting yourself up for success to ROCK YOUR LIFE!!

Xo
Symentha
Healthy Rockstars