5AM Club Day 21 of Changing a Habit

This is my second day in a row that I slept well and woke up at 5AM to do my one hour of power and it feels good! Yesterday was my first day back after a week off from the morning routine and today I was just as keen to succeed. My goal is to do at least 5 days in a row this week where I wake up on time and start my morning empowered. So far, so good!

5:10 AM Move it, move it! I woke up at 4AM this morning and felt very awake and filled with energy, but I knew I would crash later in the morning if I didn’t get that extra one hour sleep. So I slept until 5AM and jumped straight out of bed, washed my mouth and face and warmed up for some exercises.

I did one hundred sit ups again but planned to do more sit ups throughout the day. For some unknown reason I was only doing sit ups of a morning and neglecting the rest of the day. But now that I have set myself a goal of having 6 pack abs I’ll have to look for more ways to work them. I sit here now with my bulging stomach hanging over my pants and say that I plan to have wash board abdominals.. hehe. That’s confidence or delusion.. I would like to think it’s the former 😁

I also did some aerobic exercises and 200 push ups. Then followed that up with a shower. I always do my I AM affirmations in the shower too, so I was really ready for the day ahead! Life is good!

5:40 AM Reflect and Plan: Like usual I started with the daily diary where I either get things off my chest and or talk about how thankful and grateful I am for all of the wonderful people and things in my life.

And then I work in another notebook, writing stories about the goals that I have achieved. In the first person, now, as though I have already achieved the goal, I will write about a moment, a day, or just how things are in general. So it could be living in my dream home or driving my dream car or with the woman of my dreams. Each day I’m writing about and describing in detail and feeling my goals as if I have already achieved them.

6:00 AM Learn and Grow: So I focus less on making everything 20 minutes and just do each step until it feels done. My hour of power is probably more like one hour and thirty minutes now.

I’m still reading the What Doesn’t Kill Us book by Scott Carney. I just finished the chapter on the big wave surfer Laird Hamilton and I’m now onto a chapter about brown fat or BAT which stands for Brown Adipose Tissue.

BAT or brown fat is an active fat that will burn our normal white fat to keep us warm in extreme weather conditions. It’s a fat that comes or goes depending on our environment. So if we’re warm and comfortable all year we won’t have any as our body doesn’t need it. But if we’re having ice cold showers or walking around the snow in our underpants regularly then we’re going to build up some brown fat as our body needs some help to keep warm.

I haven’t read enough to know too much, but I’m thinking this brown fat could be used to burn up my white fat and help me achieve the 6 pack abs goal that I now have. So if I could hack my body with regular cold showers I could encourage brown fat to come, which will then burn up my white fat to regulate the temperature of my body. I’ll have to read more though. Maybe I’m simplifying things too much.

21st Day of the 5AM Club Habit

I’m definitely finding it easier to wake up when I go to bed earlier. Like I said above, I was up at 4AM this morning and felt wide awake. I forced myself to sleep an extra hour but I could have easily started my hour of power at 4 if I chose to. I went to bed at about 10PM last night which gave me about 7 hours sleep. If I can get between 7 and 8 hours sleep I feel good all day. If I get less than 6 hours sleep I can turn into an angry bear and I’ll probably have a nap sometime during the day.

So the key to successfully waking up early and starting the day empowered is to go to bed early. It’s not rocket science is it? 🚀🚀🚀

Exercise: 200 sit ups, 300 push ups, 70+ minutes walking.
Diet: I’ve bought some dark chocolate this week. 70% dark chocolate it is. It’s my treat for when I’m feeling naughty. I need this for now.

How Could I Improve?

I brought bread today as I wanted to take photographs of it for a recipe I’m doing. And of course I ate the bread. So, don’t eat bread. That’s how I could improve.. hehe.

Conclusion for Day 21 of my 5AM Morning Routine

I had plenty of energy all day today, up into the evening. I stayed busy with important work that improves my life financially, physically and mentally. So it was a pretty good day. If I could replicate today 500 times I would be a radically improved version of my current self.

Thanks for reading this far. See my previous posts on my 5AM Club journey here.