Start the Day with a Quickie

Doing a quick exercise snack – such as my morning recharge – first thing in the morning is incredibly rewarding.

It sets the tone for the day and helps build positive momentum. 

It gets the brain and the body recharged and ready to go. 

Even a short, 2 minutes of movement can help release some feel-good endorphins – which makes you feel great in the morning rather than bleh.

I like doing a quick morning routine of:

10 Hindu squats or box step ups

10 glute bridges

10 crunches (any variation)

10 pushups

3 stomach vacuums 

I do it every morning within 30 minutes of waking – usually while brewing my coffee. I've done that every day since November 1, 2025 and it's become automatic. I don't even think about it. I just do it. It takes less than 5 minutes. 

Even if I don't feel great before that first rep of Hindu squats, I always feel great after completing this simple, quick routine. 

It creates a much better mental space for me to operate from the rest of the day.

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Start your morning with a quick win. Do a simple 2-5 minute exercise/strength snack.

Add a daily walk in the afternoon or evening.

Be sure to strength/hypertrophy train 3-4 days per week, for 30-45 minutes or so (an Upper/Lower split or general Full Body split work great).

These are very simple additions that don't require a lot of time out of your week. But the results, the rewards, and the benefits are enormous. Every area of your life will improve.