Happy Friday, !

A while back, I noticed that by lunchtime, my energy would tank (even if I got a full 8 hours of sleep!).

Ugh, right?

You know how I love to do detective work on myself… so I started tracking and paying closer attention to what I was doing in the first few hours of the day…

And it turns out those hours were deciding everything that followed!

That is where my “Before 11 a.m. Rule” came from.

It’s super simple, BUT it also makes a HUGE difference. 

The rule is this:

Give your body three things before 11 a.m. that support your energy for the next 12 hours.

JUST THREE.

Here are the three things that moved the needle the most for me.

Thing 1: Eat a protein-forward breakfast

Most people start the day with carbs and caffeine, a combo that gives you a quick boost followed by a crash.

A protein-first meal helps stabilize your energy and appetite… keeping you going all day!

Some simple options:

• Greek yogurt with berries

• Eggs with spinach

• Cottage cheese with fruit

• A smoothie made with protein powder and greens

• Leftovers from last night’s dinner

Thing 2: Get natural light within an hour of waking up

(or as soon as the sun’s up, if you’re an early riser like me!)

This one’s easy. Just go outside for a couple of minutes, or stand by a window with real daylight.

Natural light helps regulate your internal clock, wake up your brain, and improve your sleep later.

It is one of the easiest ways to boost your mood and your energy.

Thing 3: Move your body

Honestly, this one is my personal biggest energy creator. 

On days when I sit behind the desk most of the morning, it’s hard for me to get moving later on!

Being intentionally active (a walk, some stretching, even doing chores or running errands) in the morning makes such a difference.

It doesn’t have to be fancy:

• A 10-minute walk

• A few squats, lunges, and pushups

• A simple stretch routine

These actions work together to keep your body clock tuned and your blood sugar steady, all of which can bolster your energy.

Try this…

Choose one of these three habits and make it your “before 11 a.m.” priority tomorrow or next week.

I notice a difference almost immediately when I do these things… and I’ll bet you do, too!

Keep up the good work,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, PMT, Qigong Instructor

Rigueur Soma Performance

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