My morning routine over 50

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In May of last year I was having what I thought were peri-menopausal symptoms and I wrote about changing my routine to address those. It turned out those symptoms were almost entirely stress related. And while the changes I made definitely helped, most of the symptoms didn’t subside until I could get my stress levels under control. It required taking stock of what I needed to fit into my day for wellness and the best way to do that. I thought I’d outline my new morning routine for you to see if any of these areas might be helpful to add into your own day to improve your own overall wellness.


I keep a tumbler by my bed and drink water first thing, upon rising. I get my workout clothes on, splash my face with water and get to the coffee pot as soon as possible! This tumbler is 30 oz, so I try to drink 3 of these a day. It’s pretty too, so I don’t mind having it with me all day.


I adore my coffee in the AM. I rarely ever have a second cup the rest of the day but I 100% look forward to that first one! I always add in a scoop of collagen (currently trying this one) and creamer to my cup as well. I’d like to get back to drinking this detox drink in the AM as well, but I haven’t figured out how to fit it back in yet.


I like to take time to read my Bible and pray while I’m drinking my coffee in the morning. It helps me to set my intention for the day and to think of those I want to pray for as well as bring my own thoughts before the Lord. I’m looking for a new devotional so if you have one that you love please drop it in the comments below.

My morning routine over 50
I swear by the Ninja blender! It’s so powerful and under $60. I’ve had this one for years.


I’ve always been an afternoon workout person, so this has been an adjustment trying to get it done in the morning. (And to be honest, I’m still thinking of moving my lifting back to the afternoon and doing fasted cardio in the AM) My joints aren’t always cooperative first thing in the morning for lifting weights but I’ve found that if I warm up well, I can get it done no problem. My work outs take between 30 and 45 minutes and I always write my own. (Habit from years of being a personal trainer.)

Protein/Supplement Shake

After my workout I mix up my protein shake. I pack it with super food powders as well. This is also when I take my CBD oil. (I take it separately, but you could put it in the shake).

My Protein Shake

1 cup almond milk

1 scoop vanilla whey protein powder

2 tsp. Maca powder

1 tsp Cacao powder

1 tsp Hemp powder

1 tsp Chia Seeds

1/2 cup frozen bananas

I mix it all in my Ninja mixer, pop the top on the container and get ready to head out the door.

Get Outside/ Walk Winston

Winston loads up in the car and we head out to one of our local parks for a long walk. We are so lucky to have such beautiful weather on most days in Colorado so it feels amazing to get outdoors each morning and being outside really helps my head space. Winston loves it too! We usually get in a mile or two and I run any quick errands at this time as well, before heading back to the house.

Anti-Inflammatory Breakfast

When we get home I make breakfast, which is still similar to the one I shared here> “One of my favorite breakfasts is to sauté garlic, onions, mushrooms, tomatoes and spinach in olive oil and put that on top of one scrambled egg. I slice up half an avocado and put it on the plate. I add salt, pepper and a squeeze of fresh lemon juice. Then I’ll add a serving of fresh fruit to the plate (usually blueberries).” I do add egg whites to my 1 egg now to try to pack in more protein.

Green Juice and Supplements

I mix up my green juice to drink with my breakfast and take my supplements right after I eat. These two things really go a long way in helping my overall health and energy levels for the day. The green juice makes a noticeable difference in my skin as well- it gives it a glow that isn’t present when I don’t drink it regularly. I don’t always have every ingredient for the full recipe, but I always have the celery, kale, ginger, apple and lemon. I discussed my supplements here if you’re interested.


I go to my bedroom or back down to our gym area and do some light stretching while practicing some bit of mindfulness. The app I use is called Aura and it’s filled with everything from life coaching, to meditations, to stories, to hypnotic relaxation recordings for sleep. This only takes about 10-15 minutes but I have found it to be very helpful in sort of reprogramming my brain to be naturally more positive throughout the day.

Thats it. After that it’s shower and game on. I don’t know if it seems like a lot to you, but I’m usually at my computer by 10 am. Of course some days don’t go as planned and I just have to roll with it but this is the schedule that I strive to make habit and the one that keeps me feeling mentally and physically well.

I hope this information is helpful for you. I love to hear about morning routines, because it’s always an area that I strive to improve on. Routines make my world go around and help me to achieve my overall goals. Do you find comfort in a morning routine or do you find it to be a little boring?

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Other content on wellness you may like:

Getting Fit Over 50

6 ways to Boost Your Mood At Home

Healthy Snack Ideas

The Best Detox Bath Ive Ever Used