Morning Makeover #2

Rise and SHINE

Hi there, ready to RISE and SHINE?

The good news is, I’m not talking about sinks and silverware, or even shoes, that’s seriously so 1960’s…. I’m talking about YOU. How about we help YOU shine, and then you can dress up in an adorable 1960’s number and shine on with your beautiful self….that’s what I’m talkin about!

How does your morning go?

Here’s mine:

I wake up with no alarm at about 5:15.

I move the pile of puppies off of me — my 2 schnoodles stock pile on top of me at night, which is not great for the beauty rest, just sayin’….

Molly and Tallulah

…then, I start my morning meditation/prayer…. approximately 15 minutes of deep breathing and setting intention for my day. By starting my day off filling my body with oxygen I set the pace for a calming effect on my central nervous system in addition to energizing my cells. I am actually calming myself and energizing myself at the same time….is this possible? YES. Infact, through slow deep breathing, I calm the systems that ultimately affect muffintop. I help reduce stress chemicals in the body, yet the abundant oxygen flow provides cellular energy and mental focus.

Does that mean we can trade OXYGEN for COFFEE??? Hmmmm….

I then RISE and stretch for a few minutes while continuing to breathe….healthy glow starting to flow….

After getting work out clothes on, the schnoodles and I head downstairs for work. My chi is rockin and early morning is great for creative process, so I write. But not until I’ve had a room temp glass FULL of water.  I start hydrating right away, a principle I learned at the CHEK institute. Warm green tea, or occasionally organic coffee to follow…

So lets see….

  • Oxygen, check
  • positive thoughts, check
  • stretching, check
  • hydration, check
  • creative production, check

Have you ever gotten up and instantly started to stress about your day? If you do, chances are your breathing is shallow, your joints most likely feel stiff, and the first thing you drink is probably coffee. That’s most people. By starting the day like that we miss out on a golden opportunity to get a head start on a healthy day. By just paying attention to these minor things, we can have a huge impact on our day….

Enter food….. I love greens in the morning. I NEED greens in the morning. Breakfast usually goes something like this:

  • hard boiled egg, fresh organic veggie juice, nuts.
  • turkey bacon, egg salad on an endive
  • egg over easy, or left over dinner meat, on top of left over cooked veggies.
  • smoothie loaded with nutrients, healthy fat, protein and carb, ie. kale, frozen berries, coconut milk, seeds, nut butters, protein powders, probiotics, etc.

Notice there are no grains here…I have them once in a while..quinoa or gluten free slow cooked hot cereal with healthy fat (coconut milk), spices, walnuts, seeds, protein powder, etc., but only once a week, at the most. My main staple in the morning is mostly MEAT and VEGGIES.

More hydration + first round of supplements….What I take varies, depending on what is going on in my health regime, but I always take the kick ass nrft2 activator, Protandim, and VitD….

QUALITY IS EVERYTHING WHEN CONSUMING SUPPLEMENTS. I preach local, fresh, organic foods, and I preach high quality supplements. Unfortunately the good stuff, the stuff that is most effective, is usually only available through health care professionals, and there is a reason for that….

It takes knowledge and understanding when it comes to knowing how to supplement safely and effectively with therapeutic quality and dosing of supplements. The store bought stuff, in order to keep it safe and affordable for everyone, usually has fillers, lesser quality ingredients, and low, non-effective doses. I know this because I spent four years studying nutritional medicine and was trained by one of the top professional companies in the U.S., Designs for Health. Even the best diets need to be supplemented. We burn though so many nutrients with our high paced lifestyles, and even the best food sources do not yield enough nutrition to make up for what we are lacking and need. Bummer, but true.

Lack of proper nutrients is a huge part of why we have muffintop. Our metabolic pathways are made up of nutrients. If you want to have a great metabolism, you need loads of nutrients. First from high quality food, and then from supplementation. Many of my clients come to me for weight loss. I always run a Comprehensive Metabolic Profile on them, which involves a blood spot and urine test and helps me to determine nutrient deficiencies, fatty acid imbalances, detoxification functioning, neurotransmitter imbalances, food sensitivities, and more. This allows me to recommend a targeted supplementation program that boosts the aspects of their well being that are lacking. THIS IS HOW SUPPLEMENTS SHOULD BE USED, to make up for what is lacking, and to support daily functioning. I appreciate people giving themselves a daily boost in the basics, but, more often than not, if they are poor quality, thats just money down the toilet, literally.

HERE IS WHY YOU SHOULD BE GETTING YOUR SUPPLEMENTS THROUGH A PROFESSIONAL. Knowing what supplements YOU need is key.  A health professional such as a Chiropractor, a nutritionist, a holistic MD., or an OMD is trained in nutritional medicine.  They are also trained in how to properly assess what is needed. FYI, most general doctors are not. If you ask a general doctor for a vitamin program they will look at you like you have three heads. Don’t fret, it’s just not they way they are trained.  They are trained to treat you with pharm drugs, not nutrients. It is what it is, so move on to someone who knows nutrition. We see Dr’s for emergency medicine, and we see alternative health professionals for preventative maintenance. Two different, very needed aspects of addressing our health.

Exercise.  After kids are off to school, I work for a bit and then head to the CrossFit gym.  CrossFit is great for conditioning. Being Conditioned should be your fitness goal. There is a difference between being in shape and being conditioned. CrossFit is my number one recommendation for getting rid of muffintop..

Morning is the best time to exercise, studies have proven this to be true. And the best exercise for your muffintop is high intensity short duration bursts, involving a multitude of training techniques that confuse your muscles and keep you on top of your game.  If you are doing the old school approach to exercise, such as aerobics classes, time on treadmills and weight machines, or running, you are probably not getting the results you need to take care of that muffintop.

As this blog continues to take shape (no pun intended) it will be a fully functioning site with food plans, exercise plans, supplement plans, all designed for fat burning and metaboic happiness….So stick around, lots of GREAT things in the works.

Thanks for making it all the way to the bottom of this long post. I hope it was helpful for you. See you next time,


Heather Morgan, MS, NLC

6 thoughts on “Morning Makeover #2

  1. Brenda says:

    Thank you, Heather. I love reading your posts. They are help and inspiring. Thanks!

  2. Deborah Prince says:

    Nice article Heather. Loved all the varied tips and am enjoying reading Food Rules! Starting the day with meditation a wonderful suggestion also great way to end one’s night as well.

  3. Jen Crimaldi says:

    Hi Heather,

    You have no idea who I am, but my sister went to high school with your husband and I was a year or 2 behind Dallas.

    Anyway, I am so glad I connected with EA on facebook. I love reading your site.

    I am into health in fitness for living, though I am an 8th grade teacher of math.

    You and EA are such an inspiration.

    Maybe one day I will get out to Sonoma and take a crossfit class.

    Jen from West Newton now Cape Cod.

    • muffintopmakeover says:

      Hi Jen! I’m so glad you connected. Thank you so much for the kind words. It sounds like you are living a well balanced life, contributing in such an important way as an educator, and taking care of yourself by being healthy. Way to go! So glad you are enjoying the blog. Read on sister…. :) Heather

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