If your mornings feel more like a slow crawl than a confident stride, you’re not alone. As spring lurches into action, the hot days, busy social calendars and work-life juggle start catching up with you. The result? Waking up feeling groggy, sluggish and unmotivated – which can set the tone for your entire day.
But here’s the good news: your morning routine has the power to transform how you feel, think, and move from the moment you open your eyes.
So, if you’re ready to rise and shine like a warrior, let’s get into the ultimate morning routine to get up and glow
Why your mornings matter
Your body is in a constant state of change – just like your training. From sleep to sweat, the way you start your day impacts your energy, focus, and recovery. Think of your morning as your launch pad: get it right, and you’re setting yourself up for a day where you feel unstoppable.
Luke Cook’s 20-minute morning routine for people who have a job and/or kids
This isn’t about perfection – it’s about practical, sustainable habits that work for YOU. Let’s build your glow-up routine together.
Glow-up morning routine
Here’s how to supercharge your morning for more energy, strength and focus:
Hydrate like a pro
Before you even think about that coffee (we’ll get there!), start with water. Your body dehydrates overnight, and even mild dehydration can leave you feeling foggy and fatigued. A big glass of water with a squeeze of lemon? That’s your first step to glowing from the inside out.
Move before your mind says no
Your body craves movement in the morning. And no, I’m not saying you need to smash out an hour at the gym but a little morning mobility goes a long way. Try this:
An express 15-minute workout
Even 15 minutes of movement will shake off that morning stiffness and get you feeling switched on!
Get that morning sun
Your circadian rhythm (AKA your body’s natural clock) is influenced by light exposure. Step outside within 30 minutes of waking, or at least open your blinds wide and soak up the sunshine while you sip your water. This simple habit regulates energy, boosts your mood, and even improves sleep quality later on.
Look like you’ve had a load of sleep with these 9 spiffy eye masks
Fuel like you mean it
Your morning meal should be designed for energy, not a sugar crash. Prioritise protein, healthy fats, and fibre to keep blood sugar levels stable and avoid that mid-morning slump. Think:
- Jam-packed smoothie
- Scrambled eggs with avo on sourdough
- Greek yogurt with berries and nuts
Breathe with purpose
Before you get stuck into your to-do list, take a few deep, diaphragmatic breaths. Why? Because proper breathing activates your core, supports pelvic floor health, and reduces stress levels. Try this:
- Place one hand on your chest, one on your belly
- Inhale through your nose, filling your belly with air
- Exhale slowly through your mouth, feeling your belly contract
- Repeat for 5 breaths
It’s the simplest way to set the tone for a calm, focused day.
Set an intention–and own it
Instead of rolling straight into stress, take a moment to set your mindset for the day. Whether it’s my mantra “What doesn’t make me glow, grow or flow is a no” or three things you’re grateful for, anchoring yourself in something positive changes the game.
An energised outlook
This isn’t about rigid rules or unrealistic routines. It’s about finding simple, powerful habits that work for YOU. Your morning is an opportunity to fuel your body, fire up your mind, and step into your day feeling unstoppable.
So, tomorrow morning, swap the snooze button for some sunshine, hydrate like a champ, and breathe deep.
Your body–and your glow–will thank you for it.
