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Trainers Share Their Can't-Miss Pre-Sunrise Morning Routines


Kira Stokes

1 of 18

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"I wake up at 5:15 every day and never hit the snooze button, since studies show it actually throws your internal clock off, causing you to feel more tired. Before I get out of bed, I take a moment for two or three simple full-body stretches (extending arms overhead and legs long, followed by hugging my knees into my chest). While I do this, I repeat a positive mantra in my head: 'I am grateful and thankful for the ability to move my body as I will today, and for the opportunity to impact lives as it is truly a gift.'" —Kira Stokes, creator of The Stoked Method

Photo: Instagram @kirastokesfit

Lauren Boggi

2 of 18

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"I set my alarm to go off at 5:45 with a positive or inspirational song from my morning playlist that really puts me in a good mood and helps get me going. After spending about 10 minutes lying in bed, I head to the kitchen and drink hot water with lime, followed by an espresso. Then I spend five minutes of quiet time stretching and rolling out my upper back on my foam roller and sneak out the door for a 30-minute run. This isn't my only workout for the day, but it gets me moving and in the right state of mind for the rest of the day." —Lauren Boggi, creator of Cardio-Cheer-Sculpting

(Try her workout here: The Total-Body Cheer- and Pilates-Inspired Cardio Workout.)

Photo: Instagram @laurenboggi

Remy Jhett

3 of 18

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"My alarm is set for 4:15 every morning. As soon as I wake up, I drink three glasses of water and eat a small but nutritious breakfast (usually a banana and granola with almond milk and a cup of coffee or raw juice). After taking my dog on a run and hitting the shower, I leave for the gym by 5:30, whether I'm training a client or working out myself. I wasn't a morning person until I figured out the right routine for me, but now I love to wake up before the sun rises because of the peace and stillness. I feel like I have a head start on the day and energy to motivate my clients." —Remy Jhett, boxing coach and personal trainer at POE Yoga

Photo: Instagram @remyjhett

Anna Victoria

4 of 18

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"I wake up between 5:25 and 5:35 using Sleep Cycle, an app that wakes you up at the ideal time according to your sleep cycle during a 10-minute window. When the alarm goes off, I get up right away (especially with early morning workouts, if you snooze, usually that ends up meaning a missed workout) and go straight for my pre-workout snack. Since you need protein and carbs before a strength-based workout, I go for either two hard-boiled eggs and half a banana, or a protein bar.... The last step in my morning routine is my espresso! I always take a shot of espresso before I head out to the gym since it helps me stay more alert and focused during my workout." —Anna Victoria, creator of the Fit Body Guides

(Read her full routine here: Anna Victoria Shares How She Went from Being a Night Owl to a Morning Person)

Photo: Instagram @annavictoria

Joe Holder

5 of 18

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"I used to not be a morning person at all, but by creating a daily routine that isn't cramped, and by starting to wake up early out of my own doing (and not because I'm forced to with appointments), my mind got used to the idea. The first thing I do after waking up (I set multiple alarms) is a couple of breathing drills to calm my nervous system and still my mind as I'm still in shock for having to be up early! Then I chug a glass of water with a few tablespoons of apple cider vinegar and lemon juice. Next, I take a cold shower that I always end with a cold burst to wake me up even more. Then I make a smoothie and take my probiotic and I'm out the door!" —Joe Holder, S10 Training and Nike Running coach

Photo: Instagram @ochosystem

Amanda Butler

6 of 18

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"Lucky for me, I've always been a morning person! I wake up somewhere between 4:15 and 5:45 depending on the day—and I NEVER snooze my alarm. The first thing I do is go into my kitchen and drink a full glass of water that I set out on my kitchen counter every night before bed. After I turn on NBC News and go over my to-do list for the day, I make my breakfast. I have a whole-wheat English muffin with natural peanut butter and then either coconut Greek yogurt with fresh blueberries or scrambled eggs, depending how I'm feeling. I also always drink a glass of organic milk—I need that calcium! I used to drink coffee, but now that I'm pregnant I don't (sad face)." —Amanda Butler, instructor at Fhitting Room

Photo: Instagram @amandabutlernyc

Adam Rosante

7 of 18

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"An hour before I go to bed, I write my 'action list' of three to five things I need to do the next day to move closer to my goals. After sleeping seven to nine hours, I wake up to a beautiful-sounding alarm via the Sleep Cycle app. When my eyes open, I take a big stretch in bed, then lie there and think of three things I'm grateful for. This establishes a mindset of abundance, helping me to see opportunities where others may see problems. I HIGHLY recommend this practice. When I get up, I splash my face with cold water, turn on some music (usually '90s R&B or old soul), and then have a tablespoon of apple cider vinegar and a glass of water with a big squeeze of fresh lemon. Then I stretch for a few minutes and sit and read something inspirational for about 10 minutes. Then I work for 20 minutes on one of my biggest priorities for the day—I won't finish but getting started is always the hardest part so I do it first thing. Then I head to the gym to crush the shit out of a workout." —Adam Rosante, fitness and nutrition coach and bestselling author of The 30-Second Body.

Photo: Instagram @adamrosante

Kaisa Keranen

8 of 18

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"There is nothing about me that is a morning person—I'd stay up until 1 a.m. and wake up at noon if I could! So I set three alarm clocks set to R. Kelly's "Bump n' Grind." The number-one thing that gets me up and out of bed on time is my coffee and toast, which I slather with almond butter and honey. (This isn't my complete breakfast, by the way—it's just my bribe/reward for getting out of bed!)" —Kaisa Keranen, NASM-certified personal trainer

(Psst: Check out her 30-day Tabata-style challenge that will have you sweating like there's no tomorrow.)

Photo: Instagram @kaisafit

Harley Pasternak

9 of 18

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"I usually get woken up bright and early by my daughter yelling for me to come get her from her crib around 6:30. I check my Fitbit to see how long and how well—or not—I slept. Then I make myself the White Smoothie from my Body Reset Diet, or I pick one up at my local Jamba Juice (which now carries three of my Body Reset smoothies) if I don't feel like blending one up myself. For breakfast, I get the "Apples ‘N Charge," which is a blend of apples, bananas, pumpkin seeds, Greek yogurt, milk, and cinnamon." —Harley Pasternak, creator of the Body Reset Diet

Photo: Instagram @harleypasternak

Heidi Kristoffer

10 of 18

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"I use a blue light that replicates natural sunlight as my alarm. It totally rocks—such a gentle way to wake up. (I always set a "just in case" alarm on my phone for 5 minutes after the light box goes off, so that I'm never worried.) Then I go turn on my coffee pot and warm up my overnight oats and pour myself a giant tumbler of water with a lemon wedge. While I'm waiting for my coffee, I head into the bathroom, splash my face with super-cold water, and apply a few drops of my favorite face oil. Then I head back into bed to enjoy my breakfast in front of my light box. When I'm done eating, I meditate and journal for 10 to 20 minutes and do about five to 20 minutes of yoga." —Heidi Kristoffer, creator of CrossFlowX

(Psst: Check out her full nighttime routine to make mornings a breeze.)

Photo: Instagram @heidikristoffer

Jeanette Jenkins

11 of 18

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"Every morning I wake up at 4:30 or 5, pray, thank the Lord for another day, and show gratitude. Then I drink a 16- to 20-oz bottle of water, shower, get dressed and ready, and have either a coffee or green tea before heading out to see my first client. Since caffeine can lead to a restless night and poor sleep quality, this is my one and only coffee of the day." —Jeanette Jenkins, creator of The Hollywood Trainer Club

Photo: Instagram @msjeanettejenkins

Kenny Santucci

12 of 18

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"My first alarm goes off at 5:15... followed by seven more alarms. I like to start my day with a hot shower, and then make the water really cold to give my body a jolt and wake me up more quickly. My motto is: Whether you're a morning person or not, everyone has the same 24 hours in the day to make shit happen. You can sleep when you're dead!" —Kenny Santucci, creator of BODYbySolace

Photo: Instagram @kennysantucci

Jaclyn Emerick

13 of 18

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"Alarm one goes off around 5. If I can pop right up I will. I find it's easier to get up and go rather than drag it out by snoozing. But if I slept poorly or got to bed later than usual, I'll snooze the five minutes until alarm two goes off and then get right up. (I'm super type A so when my alarm goes off and I have the idea to snooze, I tell myself you're better than that.) Knowing that I'm one of the few people working out before the sun comes up—and well before most other people I know will even wake up—makes me feel like I'm getting something out of the day that everyone else is missing out on. And really, getting up at 5 and working out before 6 is just totally badass. People notice that you do it and are impressed by it. And that can be motivating it itself." —Jaclyn Emerick, Shape fitness director

Photo: Instagram @jaclynemerick

Courtney Paul

14 of 18

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"I usually wake in a panic at around 4:25, right before my 4:30 alarm, throwing pillows off the bed looking frantically for my phone, thinking I overslept. Since I've always been a morning person, getting out of bed isn't usually an issue for me, especially knowing the Java Goddess (my first lust in the a.m.) is waiting for me! I cue up my hip-hop workout playlist that I've planned the night before while I get dressed in something fierce for the day, and then I blend myself a vegan protein shake before I head to my Uber." —Courtney Paul, creator of CPXperience

Photo: Instagram @mrcourtneypaul

Brett Hoebel

15 of 18

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"My phone alarm is set for 6:30, but I always wake up a few minutes before it goes off. I always make my bed—it's the Virgo in me. Then I take my dog on a brisk walk and make a point not to bring my phone. I leave it on airplane mode until my morning routine is complete, and it's a much more peaceful and relaxing way to start the day. I always take a quick, hot shower to wake me up and loosen up my muscles before I go to battle on the training floor—I never get the same quality workout in if I don't shower first! Truth is, I used to not be a morning person. The one hack that absolutely worked was keeping mints by my bed. Mints activate your taste buds which stimulate the brain to wake up and help you be more alert. The other hack is brushing my tongue and using a tongue scraper, which I do in the shower. Your tongue has a lot of nerve endings so cleaning it can really help you wake up!" —Brett Hoebel, creator of 20 Minute Body

Photo: Instagram @bretthoebel

Sia Cooper

16 of 18

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"I have the same exact routine every morning because I have found harmony in repetition. I normally rise around 5 to get some quiet 'me' time in before my kids wake up. I don't use an alarm clock because I don't need to—my body has become accustomed to this routine and I love waking up without a sense of rush or panic. The first thing I do is I sip my coffee—which is my lifeline and fuel to get my day going—while I answer emails and do a little work for my personal training business and blog. Then I make protein pancakes with bacon and eggs and fresh fruit. On a busy day when I'm in a rush, I scarf down a Kodiak Cakes microwave protein muffin while I drive my son to daycare." —Sia Cooper, creator of the Strong Body Guide

Photo: Instagram @diaryofafitmommyofficial

Holly Rilinger

17 of 18

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"I set two to three alarms because I'm deathly afraid of oversleeping. I always snooze on the first one and I make sure the alarm is a sound that gently wakes me up. Right now my alarm is Coldplay's 'A Head Full of Dreams.' I make a point of actually jumping out of bed. It's that energy that matters most. I then go straight to my kitchen and get my coffee started. I LIVE for coffee in the morning. My jam has been almond lattes but recently I've moved to a French press coffee with this amazing new almond milk creamer, nutpods. Life changing! Then I sit on my sofa, cross my legs, and meditate for 10 minutes. This is the foundation of a good day for me." —Holly Rilinger, creator of LIFTED

(Check out her full routine here: Why Holly Rilinger *Literally* Jumps Out of Bed In the Morning)

Photo: Instagram @hollyrilinger

Alex Silver-Fagan

18 of 18

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"My alarm is set for 6 every morning whether or not I have morning clients so that it never feels like torture. I wish I could say that I always wake up feeling rested, bright-eyed, and ready to leap out of bed, but that's simply not the case. After silencing my alarm and scrolling through my phone with one eye open, I make my way to the kitchen and drink a big glass of cold water and a swig of apple cider vinegar. Yes, it's yucky at first, but you get used to it. If I don't have to rush out the door, I either brew myself a cup of coffee (I add one tablespoon of coconut oil) or I have hot water with lemon, depending on how tired I am. I make it a habit to sit for at least five minutes and enjoy my coffee or lemon water—it's my daily form of meditation." —Alex Silver-Fagan, Nike Trainer, Solace New York Coach

Photo: Instagram @alexsilverfagan

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