Tired & Bloated? This Morning Routine Turned it Around

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I used to hit the snooze button every morning, thinking those extra minutes of sleep would help me feel more rested. But the reality? It did the exact opposite. I found myself groggy, unmotivated, and sluggish throughout the day. On top of that, I had been struggling with gut issues, which made me feel even worse. So, I decided to take control of my mornings. Here’s what I’ve been doing—and how this new routine is already making a difference! 

Before we begin, I want to acknowledge that everyone’s body is different, and what works for me may not work the same for you. However, I truly believe this routine can benefit many women, especially those in their mid-forties, like me. 🙂

This simple routine is effective, and you can customize it to suit your needs, adjusting the workouts to fit what works best for you. I even added a few easy recipes that you will enjoy 🙂

1. No More Snooze Button 🚫 

One of the biggest game-changers has been waking up on the first alarm. Snoozing disrupts the body’s natural wake-up process, leaving me more tired instead of refreshed. Now, I get out of bed immediately, stretch, and start my day with intention.

 

2. Energizing Morning Workout 

Instead of scrolling on my phone first thing, I thank the Lord for a brand new day and for watching over my sleep! I then jump straight into movement, and it’s been a game-changer for my energy and focus. I start with a quick stretch (Click here for the Yoga mat I use and absolutely love) to loosen up, then jump into my workout:

 My Morning Workout: (Feel free to pause and catch your breath while jumping rope, and take a 30-second break after each exercise)

–  2-minute jump rope session (for a quick cardio)
–  40 kettlebell swings for strength training –     

here’s a quick tutorial how to do Kettlebell Swing Quick Tutorial by: Pavel Krotov

 –  2-minute jump rope session
 –  10 knee push-ups –

 here’s a quick tutorial by: Leap Fitness How to Do：KNEE PUSH-UPS

–  2-minute jump rope session
–  40 more kettlebell swings

 I sip on water between sets to stay hydrated. By the end, my heart rate is up, I feel strong, and I’m ready to take on the day!

I prefer to work out in the mornings, so I keep the volume low on the music or podcast I’m listening to while working out in consideration for those still sleeping. If you’re in a similar situation, I highly recommend wireless earbuds (click here!)—they let you stay motivated with your favorite playlist without disturbing anyone.

3. Hydration + Gut-Friendly Tea 

After my workout, I like to keep things light and soothing for my gut. Instead of coffee right away, I go for a warm cup of ginger and lime tea. Ginger is great for digestion and reducing bloating, while lime adds a refreshing kick and supports hydration. I don’t buy tea bags, instead, I get fresh ginger root from Sprouts or Walmart and grate it myself, then squeeze in some lime. It’s super easy! I have this cute little grater that was given to me in a housewarming basket full of kitchen essentials. I found that they have it on Amazon (of course, haha), and here’s the link if you’re interested. The reviews are hilarious because some people thought it was a big grater, but it’s actually designed for grating ginger, garlic, limes, and other small items.

 

Here’s my recipe for ginger and lime tea:

 

Ingredients:

• 12 oz of water (or more if you prefer a milder flavor, as ginger can be strong)
• 1 tablespoon of freshly grated ginger
• 1 key lime (I love key limes because their size is perfect for using the whole thing in my tea. You can use half, depending on your preference and the amount of water)
• Honey (totally optional, I don’t add honey to mine)

Directions:

1. Bring the water to a boil.
2. Add the grated ginger and remove from the heat. Let it steep for 5-7 minutes.
3. Pour the tea through a strainer into your cup and squeeze in the lime.
4. Enjoy!

It’s so simple, but the flavor is amazing! 

 

4. A Nourishing, Gut-Friendly Breakfast 

Since I’ve been focusing on gut health, my breakfast choices have shifted toward foods that support digestion and keep me energized. Some of my go-to options:

 

Avocado Toast with Eggs

This nourishing and digestion-friendly breakfast is packed with fiber, healthy fats, and protein to keep you energized and support gut health.

Ingredients:

• 1 slice sourdough or whole grain bread (easier to digest)

• ½ ripe avocado (healthy fats & fiber)

• 1 egg (protein-packed) – poached, fried, or scrambled

• 1 tsp olive oil (anti-inflammatory)

• ¼ tsp red pepper flakes or black pepper (optional, for flavor)

• Sea salt to taste

• Lemon juice (optional, for extra freshness)

Instructions:

1. Toast the bread until golden and crispy.

2. Mash the avocado in a small bowl with a drizzle of olive oil and a pinch of sea salt.

3. Cook the egg to your preference (poached, fried, or scrambled).

4. Assemble the toast: Spread mashed avocado on the toast, top with the egg, and sprinkle with red pepper flakes, and more sea salt.

5. Optional: Squeeze fresh lemon juice over the top for extra flavor.

6. Enjoy!

 

 

Greek Yogurt Power Bowl

This simple Greek yogurt bowl is packed with probiotics, fiber, and healthy fats to support digestion and keep you energized!

Ingredients:

• 1 cup plain Greek yogurt (rich in probiotics)

• ¼ cup granola (low-sugar, whole grain)

• 1 tbsp raisins (natural sweetness + fiber)

• 1 tbsp ground flaxseeds (great for digestion)

• 1 tbsp unsweetened coconut flakes (healthy fats & texture)

• 1 tsp honey or maple syrup (optional, for a touch of sweetness)

Instructions:

1. Scoop Greek yogurt into a bowl (Feel free to add fruits like berries if desired)

2. Sprinkle granola, raisins, ground flaxseeds, and coconut flakes evenly on top.

3. Drizzle with honey if desired.

4. Mix slightly or enjoy as-is for a crunchy, creamy, and satisfying breakfast or snack!

 

 

Here is a quick and easy recipe of what I had for breakfast this morning-

Scrambled Eggs using Coconut Oil

Ingredients:

• 2-3 large eggs (depending on your hunger)
• 1 teaspoon coconut oil
• Salt and pepper to taste
• Optional: a splash of milk or cream for extra fluffiness (about 1 tablespoon)
• Optional toppings: chopped herbs (like chives, parsley), cheese, or veggies (spinach, mushrooms, etc.)

Directions:

1. Heat a non-stick skillet over medium-low heat.
2. Add the coconut oil and allow it to melt and coat the bottom of the skillet.
3. While the oil heats up, crack the eggs into a bowl. Whisk them well with a fork or whisk until the yolks and whites are fully combined. If you like fluffier eggs, add a splash of milk or cream.
4. Pour the eggs into the heated skillet. Let them sit for about 10-15 seconds to start cooking at the edges.
5. Gently stir with a spatula, pushing the eggs from the edges to the center. Continue stirring occasionally until they reach your desired level of doneness (soft and creamy or fully cooked).
6. Season with salt and pepper to taste.
7. Remove from heat and serve immediately. Add optional toppings like chopped herbs, cheese, or sautéed veggies if desired.

This coconut oil gives the eggs a light, slightly tropical flavor, making it a delicious and healthy way to start your day! Enjoy!

 

5. Devotional, Journaling & Bible Reading 

Once I’ve fueled my body, I take time to nourish my mind, soul, and spirit. I start with my daily devotion (I’m currently reading Power Thoughts for Your Health by Joyce Meyer 😀, I got it for free with a donation to her ministry), I write down my thoughts in a journal, and read my Bible. This quiet time helps me set my intentions for the day, stay grounded, and cultivate a sense of peace before the world gets busy.

 

Since committing to this routine, I’ve noticed a huge difference in my energy levels, focus, and gut health. I wake up feeling more refreshed, my digestion is improving, and I feel more in control of my day.

If you’re struggling with sluggish mornings or gut health issues, give this routine a try! Start small, be consistent (Keyword: CONSISTENT), and find what works best for you.

What’s one morning habit that helps you feel your best? Let me know in the comments!

Disclaimer:
The information provided in this blog post is for general informational and educational purposes only. I am not a certified fitness trainer, dietitian, or medical professional. Please consult with a qualified healthcare provider or fitness expert before making any significant changes to your diet, exercise routine, or lifestyle. Every individual’s body is unique, and what works for one person may not work for another. Use the information here at your own discretion and risk.