Mornings have always been sacred for me, both as an athlete and as an entrepreneur. How you start your day sets the tone for everything that follows, whether it’s a board meeting, a workout, or quality time with your family. Over the years, I, Aaron Keay Vancouver, have honed a routine that keeps me focused, energized, and ready to tackle whatever the day throws at me.
The great thing about morning routines is that they are highly personal. You don’t need to wake up at 5 a.m. or follow every step exactly. The key is consistency and intentionality. Here’s a look at what a typical morning looks like for me, and practical tips you can try for yourself.
Start With Movement
As a former professional athlete, my body thrives on movement early in the day. I begin most mornings with some form of exercise, even if it’s just 20 minutes. This might include a short run, a strength circuit, or functional training that prepares me for more intense sessions later.
Practical Tip: Even a 10–15 minute stretch or light jog can wake up your muscles, improve circulation, and boost your energy for the day. Focus on movements that feel good and get your body moving.
For serious training days, I alternate between cycling, weight training, or a HIIT session. If I’m preparing for a boutique fitness event or personal challenge, like Hyrox, I might combine running with functional exercises. The idea is to build both endurance and strength without overloading your system first thing in the morning.
Fuel Your Body With Purpose
Nutrition is just as important as movement. I always start my day with a high-protein breakfast to stabilize energy levels. This might include eggs, oats, or a protein smoothie with greens and berries. Hydration is non-negotiable, so water is my first priority. I often add electrolytes, especially after a morning workout.
Practical Tip: Even if you’re busy, prioritize a balanced breakfast. Protein, complex carbohydrates, and healthy fats will keep your energy steady until your next meal. Preparing breakfast the night before can save time and reduce decision fatigue.
I also try to avoid caffeine until after I’ve had a glass of water and eaten something. Starting the day fully hydrated helps my focus and supports recovery from early workouts.
Mental Preparation and Mindset
As an entrepreneur, mental clarity is essential. I dedicate at least 10–15 minutes each morning to mental prep. This can be meditation, visualization, journaling, or reviewing my priorities for the day. I reflect on goals, both long-term and immediate, and visualize the steps I need to take to accomplish them.
Practical Tip: Try starting your day with 5–10 minutes of quiet reflection. You can write down your top three priorities, meditate, or simply breathe and focus on your intentions. It helps you approach your day with purpose instead of reacting to it.
I also use this time to mentally rehearse challenges I might face. As a former athlete, I learned the power of visualization for performance. I apply the same principle to business decisions, meetings, and personal projects. Seeing the outcome in your mind first makes execution feel more natural.
Consistency Over Perfection
The key to a successful morning routine is consistency, not perfection. Some days, I might sleep a little longer or skip a workout due to travel or meetings. That’s okay. The goal is to have a reliable structure that supports health, focus, and productivity most of the time.
Practical Tip: Start small and build gradually. You might begin with a simple stretch, a short meditation, and a healthy breakfast. As these habits become natural, layer in more elements like workouts, journaling, or visualization.
I’ve learned that a solid morning routine is about creating momentum. A consistent start leads to more productive hours, better decision-making, and improved resilience throughout the day.
Incorporating Fitness Into Your Daily Routine
Even outside of early workouts, I find ways to integrate fitness throughout the day. Morning movement sets the tone, but I also schedule short movement breaks, walking meetings, and stretching sessions. For someone like me, preparing for competitions like Hyrox or maintaining peak fitness, these small daily habits add up.
Practical Tip: If you can’t dedicate an hour in the morning to exercise, break it into smaller sessions. Ten minutes of movement in the morning, lunch, and evening can make a noticeable difference over time.
Morning Routines for Entrepreneurs
As an entrepreneur, mornings are also a time for planning. I review my calendar, prioritize tasks, and respond to key emails before the day becomes hectic. The combination of mental preparation, movement, and nutrition creates a foundation that keeps me sharp and efficient.
Practical Tip: Identify the tasks that require the most focus and tackle them first. By addressing high-priority items in the morning, you reduce stress and prevent decision fatigue later in the day.
Lessons I’ve Learned
Maintaining a morning routine has taught me several lessons over the years:
- Energy is Contagious: How you start your day often sets the energy for the rest of it.
- Preparation Pays Off: Small investments in planning, nutrition, and movement pay huge dividends.
- Flexibility is Key: Life is unpredictable, so it’s important to adjust without abandoning the routine entirely.
These lessons have carried over from my athletic career to my entrepreneurial ventures. Whether preparing for a board meeting, a client pitch, or a fitness challenge, the fundamentals remain the same. Training as Aaron Keay Vancouver has reminded me that it is never too late to set a new goal and push yourself beyond what you thought was possible.
Takeaways for Your Own Morning Routine
You don’t have to follow my exact routine. The goal is to find what works for you and stick to it consistently. Start with movement, fuel your body, prepare your mind, and create a structure that supports your day. Over time, these habits compound and make a noticeable difference in energy, focus, and productivity.
For me, mornings remain a sacred window to set intentions, strengthen my body, and prepare my mind for the challenges ahead. They are the foundation for both personal growth and professional success.
Final Thoughts
Mornings are not just about checking tasks off a list. They are an opportunity to start your day with intention, energy, and clarity. By incorporating movement, nutrition, mental prep, and consistency, anyone can create a morning routine that supports peak performance.
This is the routine I follow as Aaron Keay Vancouver, and it has helped me maintain focus, energy, and resilience, both as a former professional athlete and as a serial entrepreneur. I encourage you to experiment with your own routine, find what works, and enjoy the small wins along the way.
