The Melina Method, Episode 10: Your Morning Routine Sets The Tone

Your morning routine can either build momentum… or completely throw off your energy, focus, and goals.

In this episode, Melina breaks down the habits, mindset shifts, structure, and non-negotiables that help create a productive, strong, high-performing day — especially for busy women balancing fitness, business, motherhood, stress, and real life.

From hydration, movement, mindset, nutrition, boundaries, and discipline… this episode is all about creating routines that actually support the woman you’re becoming.

Because success doesn’t happen by accident.
It starts with how you begin your day.

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Transcript

SPEAKER_00 0:00

Hi guys, I'm Melina, and for 23 years, I literally can't believe I'm saying that. I've been helping women get unstuck and feel healthy, fit, and confident in their own skin. This is the Melina Method Podcast, where nutrition meets mindset, fitness gets unraveled to be your superpower, and we really dive in to see the real you for who you are. Hi guys, I here I am. I'm back. Obsessed with my new studio space. I know I've said it before, but I really am. And um, there's a few different spaces here that I'm gonna be shooting at, but I'm just I'm loving this warm, cozy feeling. And this is like setting the vibe for me for this topic of this episode because when you wake up in the morning, your morning routine should be a warm, cozy feeling. Like you should have good energy like first thing in the morning. So this episode is all about your morning routine and how it's like making or breaking you. Um, I don't know how many of you listening are a parent or a mom. I'm a mom. And one of the things that like I see in, you know, a lot on social media are things that pop up is like, you know, when your kid runs in the morning, like they the first two minutes that you give them is so important. It like sets the tone for them for the day. So if you're stressed and you're like, oh, I'm tired, leave me alone, they're gonna like freak out and it's gonna be a bad mood for them for the rest of the day. Well, it's the same for you. Like, think of yourself like that. Like when you wake up in the morning, are you grateful? Or how are you feeling? Are you tired? Um, let's talk about morning routine and you know, really kind of get into like some of the things I do for clients and also some of the things I do for me on really having an amazing, um, positive, successful for the rest of the day, set up uh morning routine. So first, the whole like theme of this episode is like your lifestyle, how disciplined you are, and routine. And that if you if you have those three things dialed in, you're gonna get results. And whether that's being successful at your job, your relationship, like I said, being a mom or your business, um, you know, results come in so many different ways forms in our life, right? Like, there's not like this one thing. And I feel like there's a lot of pressure. Like you always see, like, this is what I do in a day on social media. Like, this is what I do in a day. And you're like, oh my God, I don't do that. I don't put the red light and do the vibrating plate and rebound. And I don't do all that. But like, doesn't mean that you need to do all that. You need to do the things that work best for you and that motivate you and that make you feel good. It's all about feeling good. And this room makes me feel good. So that's why I'm filming in here lately. Um, so let's talk about it. So mornings set up your metabolic tone. Did we know that? I may have talked about fat loss. We talked about sleep on this, on this episode, like it, but your morning routine sets up your metabolic tone. Okay, you wake up, are you water? I talked about this briefly with fat loss, but let's we're dialing in specifically now in this episode on morning routine. Water electrolytes. Hydration equals electrolytes. Our water's not good. You need to have electrolytes, not ones full of sugar. Okay, ones that are just electrolytes. Potassium, okay? Electrolytes. That's it. I have potassium in it as well. So then getting some sunlight or natural light. Do you have natural light in your house? Is your house dark? Right? You want to set up your um circanium rhythm. Okay? So again, it doesn't need to be this big old thing, but it's like the first thing that you should grab. I know for me, like I wake up, I brush my teeth, I put my I can't see, so I have to put my contacts in, right? I wear glasses. So I wake up, I like it's like habit. It's I think this is something that came from my mom and dad, like my dad's a dentist. I don't know, but I like I cannot, I don't brush my teeth after breakfast or I I have to wake up and brush my teeth. Brush my teeth, and I get some light in my room, open my door, usually because I'm letting my dog out or whatever, and I start chugging my electrolytes. Like legit, like chug. I have electrolytes in here right now. Chug my electrolytes. Okay, I don't grab the coffee. I hydrate, and then I get into like my peptide supplement space. So I take something from my gut, I'm obsessed, I'm not getting paid for this, but I love D-Bloat. I love D bloat, D bloat, D bloat is like my favorite thing right now. I've been doing it, I've been on it for like four or five months. So good. I want to be sponsored by them. So shout out to ProMix because I love D Bloat. So again, hydration, light is gonna be good. Maybe some kind of light movement or stretching. That's always good. You need circulation. For me, I dry brush, and then sometimes, again, I have littles when I have time, I get on and I rebound. I'm not stressing myself out about it, but I'll tell you, I dry brush my lymphatic system. I get that circulation going every single day. I dry brush. It's like a habit that I've put in since I mean I was like pregnant doing this. Um, and then again, my subt my supplements, my peptides, super important. This is for everybody. And again, everything is just tailored to you. And then I usually get some kind of protein in me. And if I'm on the go, which a lot of mornings I am, I'm up early. I have a handful of clients in New York. I'll have multiple clients in New York, but that I actually train. I only train very few clients because of my schedule. So I have some full-time clients that I actually train and do their nutrition and peptides and supplements and all the things. But when I have to get up early or teach, I do teach. Like I'm literally out of my house at 6:30. So I'll do like a protein coffee. Like I do collagen, a couple scoops. Um, I'm I drink a really healthy, um, organic like uh coffee that's not full of mold and crap. So um it's a it's a healthier coffee for my digestive system. Um and I'm blanking on what else is in it. Chicory. Chicory, chicory, there you go. It has chicory in it. So I'll do like a protein coffee again, but I'm already hydrated, peptides, supplements, um, and then I'm on my way. What people do wrong, like like there's like a whole thing that happens. It literally takes me like, and I'm sometimes doing multiple things at the same time, but you know, and I get and I get ready. I like get myself ready for the day. It's so it makes me feel so good to get ready for the day. Like, do put a little makeup on, and that's for me. Do my beauty routine with my dry brushing, like lotion, perfume. Like, I get ready for the day. It just makes me feel good. And remember, your morning routine is gonna make or break how you feel for the day. So, this is what works for me. Um, where most people go wrong, it's like coffee, no hydration, fight or flight mode. Kid comes in, they're stressed out, like, oh my God, I didn't get enough sleep. Like, and that's where I love that we did that sleep episode because that's gonna help set the tone with how you wake up, okay? Or grab your phone right. I don't even grab my phone. I do not grab my phone. My phone is always on DD. Oh, do not disturb. Always. Okay, you gotta call me a million times. Everybody knows. I just can't. It's just too much noise. I always have my phone on DD. I do not grab my phone first thing unless I know I have a like a client right away and like I want to see if they texted me. Okay. I don't scroll, I don't even check email until I get set up for work. And I go somewhere outside of my house set up for work, right? Skipping movement sometimes is a big mistake. Again, everybody has like a different schedule, but like it doesn't need to be this big old thing. It just be could be like, it could just be like some movement, just wait. You want to wake up your lymphatic system and your and your circulation. Okay, like that's why rebounding is so good. I'm actually gonna bring uh a guest on here um for rebounding for a brand that I am obsessed with. And rebounding was a really big thing that helped me a lot through my postpartum journey. And I have I have been slacking on it a little bit, but it's something you just can keep in the corner of your room and just get that trampoline, that jumping going. Um, and you can do it with your kids. Like Eva, I'll like get on there with my three-year-old, my she's almost four, and we'll like jump together. She's like together, and we'll for like five minutes, you guys. It's like nothing. So good for you. Um, chaos. How many of you have chaos in the morning? My producers are waving at me. Why do you have chaos in the morning? I'm gonna ask them. Why do you have chaos in the morning? Kids. You gotta set the tone for your kids. We're the ones that set the tone. Gabe, do you have chaos in the morning? No, but he doesn't have kids. But do you have chaos or you're good? In a rush. Totally. It's always like in a rush. What's the first thing you do when you wake up, though? Oh, I love you. Prayer. I was gonna say that. Prayer and meditation. I do that when I get in my car. So I love that. That that is Nike number one. Well people journal, whatever your belief system is. I am Christian. I will always say that. Um, I do that right when I get in the car because I leave so early. Like I do my morning routine, and I'm always like, I'm praying, like it, like thankful for this, thankful, but I like get in and I listen to the word like when I'm in the car. Um, that's like that. I don't listen to a podcast. I used to listen to podcasts and things like that. I'm like, I don't listen to podcasts as I'm making a podcast, but I I'll listen to like that stuff later. The one in the morning, because we're talking about morning, first thing in the morning, I listen to the word. I listen to my Bible app. Okay. I'm on Ezekiel. I'm doing it in my gosh. I'm on a Bible and 90 day challenge, and I'm behind, but it doesn't matter. I'm on day 64 and I'm on Ezekiel, guys. It's wild, it's a wild journey. Um, but I love it. So I do that. So that's a great, that's a great, and it's a non-negotiable for me. Like my morning routine is a non-negotiable. Like, I think I've skipped dry brushing like once, and I was like, oh my gosh, I didn't dry brush today. Like twice. I can like remember and it's yeah. So how you start your day is literally how your body is gonna respond all day. And that's for your kids too. I'm just saying that again because I was just I literally was like just watching this thing on social media about it. I probably could pull it up. I like somebody's just I think my husband sent it to me. But you want your body to respond in a I mean again, we have stress, like, right? Like we have stress, but you want your body to respond in a positive way. And how are you handling that stress? But like set the tone. Your the morning routine is so important on how you set the tone for the for your through the rest of your day. And being prepared, being prepared for work, being prepared, not being rushed out the door, um, being prepared with your food, like planning out when you're gonna get nourished, like food nourishment is so important on our energy and our whole rest of the day. Okay. So if I were to put together like three things, three things, like a three-step Molina method morning reset, I would say it's do not grab your phone first. Number one, do not grab your phone first. Okay. Number two, open the door or light, like natural light in your space. Okay, to get that like naturally, take a few deep breaths. Like, is that like kind of like two in one? Open get take some deep breaths. And do something like personal, hygiene-wise. Those would be probably my three. Like brush your teeth, wash your face, splash cold water on your face. I used to like do these face ice baths. I haven't been doing that lately. I probably should. Um, because that was a r I loved that. Um but do those things. So a self-care, so no phone, natural light, deep breaths, and something self-care. Those are the three things I would start doing first before, like, don't let the chaos start. Like, even if my daughter comes in my room, I still do that. I still do that. I'm like, oh, good morning. I love you. I'm positive with her. I still do that. Like, she sees your my habits. Your kids see your habits. Your kids see if you're like, oh, I'm so tired on this, on that. Like, no, I gotta drink my water. Now, my daughter's taking supplements now because she's like, mommy, is this gonna make me grow healthy and strong? She knows I'm like, I gotta take my supplements. I gotta take my I drink my water. My kids drink electrolytes, like they don't know regular water. Okay, so it is really important. I want you guys to tag me in your morning routine, comment in the show notes, maybe something you learned, or on if this a clip is posted on my social. Um I want to see your morning shift. I want to see your morning routine. I want to see things that you're doing to better your overall day and set your metabolic tone. Um, again, lifestyle, discipline, routine equals results. So if you're not seeing something, um, if you're not, if you need more help with that, reach out, like book a consult with me. Like sometimes people just need hand hold hand helding, hand holding, hand helding, hand holding, hand holding. You know what I mean, right? But so ask yourself the question is your morning routine making or breaking you? I hope you took some good takeaways from this. Write down some notes. Again, I want you to tag me in something that you're doing on your morning routine, and I want to see you guys uh make those changes. So quick but short episode. Love chatting about this. I will continue to add on to this. I'll let you know if as my morning routines change. I mean, things do shift, by the way, right? Your morning routine can change, it doesn't need to be the same forever. Like I said, I used to do ice baths on my face like super regular. I got this like ice roller. It's still in my freezer. My daughter plays it, she used to see me do it playing with it. So, like, you can shift things around. That's okay, but do the things that really make you feel good to set the tone for the day. But don't skip your water, don't skip your electrolytes, don't skip your protein. And certain you know, morning supplements will really help with your digestion, your metabolic health, um, and your peptides. Game changer. All right, guys, see you guys next time. Thanks for tuning in to the Melina Method podcast. I hope you're fired up to make a shift in your life. That's the whole point. So if this episode spoke to you, subscribe to my weekly insider. It's melinafitness.com slash subscribe. It's all the fun things that you'll want to get to know me and know what's coming up and what's the latest tea on the Melina Method. So I will see you guys next time.