How This Holistic Health Practitioner Balances Her Mind and Body Each Morning

What's the first thing you do when you get out of bed in the morning? A well-rounded morning routine sets the tone for the day and gets you prepped—both mentally and physically—before diving into a packed schedule filled with emails, chores, happy hours, workouts, and more. Our series Morning Person profiles those who have mastered the art of the morning routine. Tune in every Monday morning here and on our Instagram to learn exactly how the pros get it all done before the sun comes up, from their go-to breakfasts to their a.m. workouts.

Mornings can get pretty stressful. You might find yourself rushing around on weekday mornings, trying to get ready, respond to urgent work emails, prepping your lunch, gulping down coffee, and heading out the door only to encounter a hellish commute. How can you keep your sanity in check so you can start the day in a calmer way and put your best foot forward? Holistic health practitioner Kenzie Burke shared her tips and tricks to staying balanced in the mornings. Take a look at her routine below.

Kenzie Burke


Courtesy of Kenzie Burke

I was never a morning person growing up—and believe me when I tell you that I am being kind to myself in describing me that way. I was famous for treating my alarm clock like a punching bag, hitting the snooze many times over until it could no longer respond. However, I was confronted with an interesting dilemma a few years ago when I began a workout routine that totally transformed the way I felt and looked. The dilemma was that if I wanted to keep exercise as part of my busy, daily routine, I needed to do it first thing in the morning—and I mean early.

My workouts used to begin at 6 a.m. which meant I had to roll out of bed by 5:30. At first, this new morning routine was a shock to my system, but the benefits I derived from my workouts kept me inspired to condition myself on how to wake up and embrace this time of day—a time that I never before was awake to experience. But my embrace of the crack of dawn did not happen overnight.

It wasn't until the past couple of years that I actually grew to love the early mornings. As you morning people already know, it's the part of the day when it's calm, the air is fresh, and the day ahead of you is a blank slate with the opportunity to start anew. I have totally been converted and will preach to anyone who will listen about how we begin the day sets the tone for our entire day.

I realize that everyone's circumstances are different and we all have different schedules that require us to be at certain places at certain times, but I can't say enough about the benefits you will derive if you wake up earlier than you need to and if you bring intention to developing a strong morning routine. Building a solid morning routine is one shift you can make in your life that will pay big dividends. And if I can do it, you can do it.

As I mentioned above, your schedule will likely be different than mine, but here is a look into my early morning routine…

First, and most importantly, I try not to look at my phone, emails, or Instagram for the first 30 minutes after I wake. (Hard, right?!) There are times when I do it without thinking and it never helps me. Our phones are full of things that create a need or situation to respond to or will invoke a strong feeling or reaction. This unneeded and unnecessary interaction to begin my day often throws my whole routine out of whack. So, tip number one? Don't wake up with your electronics!

6:00 a.m.

My alarm goes off. I use this amazing app called Sleep Cycle. It wakes you up slowly, and as far as alarms go, this is the "kindest" one out there.

6:15 a.m.



Courtesy of Kenzie Burke

I make my bed (always make time for this!), head to the kitchen, and turn my water kettle on. I always start my day with a cup of warm water and lemon. The pectin from the lemon aids in digestion, helping to make lemon a phenomenal detoxifying food.

In addition to having a cup of warm water and lemon, I will take my probiotic. The probiotic I am currently taking is from Seed. I have been taking Seed for six months now and the benefits have been incredible, including the wonderful fact that I have not had a bad breakout since. In fact, my skin dramatically changed.

I recently had the opportunity to learn more about Seed and learned a lot about who they are. The company puts so much time and thought into creating this probiotic. In fact, it is not only a probiotic but a prebiotic as well. Most probiotics don't survive the trip to the gut, but they created it to deliver where it matters most: the colon. So, it's no wonder my skin had a drastic improvement.

6:45 a.m.

I wash my face, brush my hair, put my workout clothes on, and begin to prep a little fruit and my coffee. This part of my routine is ever-changing, as I sometimes do this or grab it at my local coffee shop or market. If I am at home, I use this amazing coffee from Biodynamic Coffee. It's truly the best coffee ever. Clean, healthy, contaminant-free coffee that tastes great and that helps regenerate the environment. I will make a latte with clean, simple almond or coconut milk. I love to have a banana or cut-up papaya to have along with it. The banana or papaya is just the start of my fruit for the morning ritual. (Side note: I only eat fruit until noon—to find out why, click here!)

7:15 a.m.


Courtesy of Kenzie Burke

I sit with my fruit and coffee and I journal. I also use this time to read my Bondi Guru horoscope. Bondi Guru plays such a large role in my life. I highly recommend subscribing to her daily horoscopes. She helps me dive deep within myself, stay in the now, and find my inner power. I react to situations and my everyday life differently because of the intuition and insights she provides. As I read, I journal my thoughts and reflections. I then do a "word dump" if I feel like I need to. I journal until my thoughts are out of my head and onto my paper.

8:00 a.m.

Workout Gear



Now, on to my workout. I love my workouts! This is my meditation, my therapy, and is what really helps make me a better human. My dedication to movement is beyond what others typically have, but it is because my body and mind truly need it. I am someone who is always in their head, and I spend a lot of time alone. I carry a lot of responsibility. Exercise is the one thing I can always count on to get me out of my head and into my body.

9:00 a.m.

Kenzie in Living Room


Courtesy of Kenzie Burke

My workout is over and it's time to head back home to shower, get ready, and have more fruit! I am now all set to get to work and forge a new day.

Next up: This Olympian Has a Winning Morning Routine to Get Her Ready for the 2020 Games

Related Stories