Start Your Morning Right

I am often asked, "What do YOUR mornings look like Kathie?" Well, I will tell you.

I've always been one to sleep. I love my sleep so if the thought of waking up before the crack of dawn makes you sick. Listen up, this WILL drastically change your life.

I have also been nicknamed "routine" by my son who travels all the time - like his dad. Not my thing, I know I am weird but blame it on my PTSD because that is why. 

Besides I have found pleasure in simple things. I find creativity in my day-to-day routine. And I am profoundly happy - every single day.

This may make you nauseous🤢  but bear with me.It hasn't always been this way.

I have, after all, created all of this because I stopped mind screwing myself out of health, happiness, wealth, and abundance. It is a process! And it is what I teach!

My mornings start with an alarm at 4:30 AM⏰. Eddie has to get up earlier than me so that is technically his alarm. I am out of bed by 5:15 though.

In those 45 minutes, I:

  • Contemplate my dreams and even analyze them.
  • Meditate a bit, sometimes snooze a bit
  • And set my intentions for the day.
  • Note that I always  say, "It's going to be a great day!" 

Only on days in which I work out do I get out of bed at 5:15. I work out 4-6 times a week. Rest is just as important as working out so plan for those days as well. I sure do!

Need help? Master your mornings with this download:


My workouts are awesome! They always produce those feel-good hormones and leave me feeling 10 times better than when I got there! Need help with this? I am your girl! Certified Fitness Trainer since 2002. Get your download now.

Part of my morning routine consists of different drinks to help my workouts and my health. I am often asked about what I take so here they are.

Listed at the bottom are alternatives to the pre-workout I take if you don't want a "dirty" one.

My pre-workout: Mesomorph - this is considered "dirty" because it is not regulated by the FDA - which to me means absolutely nothing. I care about the benefits more than something regulated by the government and I've done my research. I've been taking this for years.

Mesomorph contains DMHA in it. This is a substance that demonstrates potency to heighten the level of mental focus, increase energy and reduce appetite, as well as raise feelings of wellbeing.

I can tell you it does all of this for me. I love it. While I only take 1/2-3/4 a scoop I still feel all of the above. BTW DMHA is in Plexus products and other similar products that you can't buy on Amazon. They are only available at your local supplement store and sometimes online.

I also take an Intra workout. This means I drink this while working out. It contains amino acids to help with muscle building and electrolytes which help with hydration. I love this stuff and the Orange Blood flavor.



When I get home from the gym I make a very well concocted smoothie.


  • Frozen strawberries, bananas, blueberries, and kale
  • 1 1/2 scoop of protein powder that has collagen and vitamins in it (the protein powder I take is by Nature's Bounty Complete (link to it)
  • 1/4 cup of Greek yogurt
  • 1/4 cup of Cool Whip
  • 1 cup of milk
  • 4 ice cubes

I blend this in my Ninja Blender for 1 1/2 minutes and it is just perfect.

I feel great and my day is off. And it is going to be great because I set my intentions you know!

For "clean" pre-workouts I recommend

Prolific - yes I even have my clients who are in their 70s taking this. While they may only take 1/2 scoop it still helps.



Want something that is non-stimulant? Meaning there is no caffeine? Take this:

High volume


 How do you start your mornings?

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