Team Tonic's morning non-negotiable's

 

Team Tonic's morning non-negotiable's

 

With the arrival of the New Year, there are a lot of conversations about new routines. From January 1st many people begin a new routine or aim to get back into one after a hectic social season.

 

By having a consistent morning routine it can have a positive impact on your health and performance along with other benefits. Research shows that healthy repetitive behaviour—AKA, routines—can reduce anxiety. Studies also show that long-term healthy lifestyle changes depend on routines and habits, which take practice to form.

 

At Tonic we understand the importance of routine and can speak from experience that having a morning routine can have a big impact on our mood, productivity and how our days pan out.  

 

Therefore as it is the first week of January and as part of our 'New Year, New Routine' campaign here's Team Tonic's morning routines incase it inspires you to get back in the swing this January.

 

 

Sunna Van Kampen - Founder & CEO 

• What time does the alarm ring, do you hit snooze?

4.45am. Never hit snooze as my day starts at 5am and I can’t be late. The trick to getting up early is going to bed early. I’m usually in bed by 9.30pm and asleep by 10pm. I still need those 7 good hours of sleep like we all do but consistency is the key to making it easy, I don’t tend to change my sleep times on the weekends and your body is great at getting used to anything you do consistently. 

• What are your three non-negotiable's?

1. First things first…about 500ml of water upon waking. Your body needs hydration after sleep.

2. Coffee but not till 2 hours after waking to allow my body to raise it’s cortisol levels naturally… and of course alongside a glass of Tonic Daily Immunity for extra hydration.

3. 100 push ups - we need to move our body every day but I don’t always have time to get to the gym so this is an easy way to get the blood flowing and only takes 5 minutes (4x 25 push ups)

• What elements make up your morning routine?

The key is the early start, I can get a 12-hour work day in and still finish at 5pm to spend time with my son but Hydration, Push Ups, Coffee get me right for the day in mind and body. 

• When do you have breakfast, and what’s usually on the menu?

Greek Yoghurt, Grain Free Granola, berries is my daily go to. I will mix that up on the weekend with Eggs & Avo or believe it or not… a bowl of protein porridge but only before a football match. 

• Do you have any evening rituals to set the tone for the next morning?

The key to a good morning is getting a good night’s sleep. So I always take about 325mg of magnesium before bed and then make sure I protect my 7 hours of sleep. What that means, if i go to bed late for whatever reason I will try and set my alarm an hour later (if my schedule allows) to try and make sure I get enough sleep. Without it I struggle to function optimally. 

 

Daisy - Junior Marketing Manager

• What time does the alarm ring, do you hit snooze?

I don’t set an alarm as I usually wake up at 5:50am, not by choice but I have accidentally fallen into the routine/habit.

• What are your three non-negotiable's?

1. Have my trio of drinks; bottle of water, coffee and My Tonic Raspberry Daily Immunity
2. Move. This varies from day to day, sometimes it is a run or strength workout but other times it is just a walk or stretch, this is my go to 10 minute morning stretch
3. SHOWER

• What elements make up your morning routine?

Movement, planning and COFFEE

• When do you have breakfast, and what’s usually on the menu?

It depends on whether it's either 7:30am or 9:30am depending on whether I have worked out, I typically go for either 2 things, yoghurt porridge or scrambled eggs on toast. 

• Do you have any evening rituals to set the tone for the next morning?

I like to write down things I need to get done the next day whether it’s work tasks, meetings or a workout in my notes just so I know what I need to do in the morning.

 

Jamie - Head of Growth 

• What time does the alarm ring, do you hit snooze?

Alarm goes off at 6:51am, to which I snooze for exactly 9 minutes. My 7am alarm won’t switch off unless I scan a barcode which is downstairs in my kitchen next to where I keep the coffee.

• What are your three non-negotiable's?

1. Make my own coffee using my Alessi stovetop percolator. 
2. 30 minutes to just sit and enjoy my coffee. No emails. No messages. Just some quality time to wake up and get ready to take on the day.
3. Some form of exercise, either the gym or a morning run.

• What elements make up your morning routine?

Having a solid 2.5 hours from when I wake up, to when I start work, that is just for me. Exercising is key, as it sets the platform for a productive day, and I feel a lot better throughout.

• When do you have breakfast, and what’s usually on the menu?

Usually just a quick protein shake after gym/run. I then treat myself to two Tonic Multivitamin Gummies and I’m good to go!

• Do you have any evening rituals to set the tone for the next morning?

Once it hits 10pm I switch off the TV/Laptop and put away my phone. I get into bed with my kindle and read for a solid hour before falling asleep.

 

Luca - Operations Executive 

• What time does the alarm ring, do you hit snooze?

My alarm is typically set for 7:30am I hit snooze the first time and then wake up usually 15 minutes or so later at 7:45am

• What are your three non-negotiable's?

1. Have a nice cold glass of water as soon as I wake up
2. Take my Orange & Mango Daily Immunity tablet
3. Have a protein shake

• What elements make up your morning routine?

I like to make a plan/list of tasks that I need to focus on for the day ahead and list these in order of importance so I can target my work effectively.

• When do you have breakfast, and what’s usually on the menu?

I have my breakfast at 8:30am which 9 times out of 10 is scrambled eggs on toast - which I am an expert at making!

• Do you have any evening rituals to set the tone for the next morning?

Before bed I have a shower to wind down and read my book for twenty minutes before I head to sleep. 

 

 

Sinead - Head of Brand  

• What time does the alarm ring, do you hit snooze?

My alarm goes off between 6-7am, depending on when I get to bed the night before. I don't keep my phone in my bedroom so I use my Lumie alarm clock to wake-up gently as the natural sunrise light from the Lumie reduces that groggy feeling you get from a sudden alarm. It's a huge upgrade from the jarring buzz and blue light from your phone first thing. 

• What are your three non-negotiable's?

1. As soon as I wake up I get my gym kit on and get straight out the door, if I don't get up and go straight away I delay and don't end up going so this ensures I always stick to my routine. I always aim to do 45-minutes of exercise including a swim, sauna and cold shower 
2. Take my Orange & Mango Daily Immunity tablet, drink 500ml of water and drink a protein shake 
3. Take Percy my Cocker Spaniel pup out for a morning walk before the day begins and try and soak in as much natural light as possible whilst listening to a podcast 

• What elements make up your morning routine?

Movement. Hydration. Nutrition. I always ensure I move because it sets me up for the day ideally in the gym, but if not then a run or a pilates class and stretch at home. As soon as I wake up I drink water to hydrate, our brains are 80% water so I hydrate as it enables me to think faster, focus more clearly and have more clarity. And finally I take all my supplements and start the day with protein. 

• When do you have breakfast, and what’s usually on the menu?

Usually just a quick protein shake after the gym and two Tonic Multivitamin Gummies. I don't typically tend to have breakfast but if I feel like I need it I'll always opt for scrambled eggs on toast. 

• Do you have any evening rituals to set the tone for the next morning?

I always journal in the evening before going to bed so I'm able to fully switch off and get everything out of my head and onto paper. If I've had a stressful day I always shower or have a bath before bed as it helps me destress and switch-off. I don't drink anything after 8.30pm so I can sleep throughout the night. Finally I always listen to brown noise when going to sleep, I live in London and without the brown noise I'm usually woken up by sirens or trains in the early hours. 

 

 

Kate - Head of Retail 

• What time does the alarm ring, do you hit snooze?

 My alarm goes off around 6am - I swear by a Lumie alarm clock and hate being without it.

• What are your three non-negotiable's?

1. I go downstairs before anyone else is up and I sit in my armchair facing the window to start my day with 45 minutes of peace
2. I have a hot water & lemon and my Orange Daily Immunity 
3. I do my ‘6 minute journal’ (would recommend from Amazon) 

• When do you have breakfast, and what’s usually on the menu?

About 10am after the school drop off and some work, eggs and spinach with either toast or potato waffles. 

• Do you have any evening rituals to set the tone for the next morning?

Early to bed generally, defo before 10am. Teeth, skin care, 6 minute journal again. Night Time is my favourite drink before bed to aid deeper sleep and I drink it twice a week.

 

 

Jos - Head of Operations

Jo's Morning Routine:

06:30 wake up, have a shower and grab a coffee before the kids get up

07:00 kids wake up, breakfast time. Usually weetabix or toast for the kids with a cup of tea, I’ll have some granola with kefir yogurt and fruit, or bacon and eggs

07:30 get the kids and ourselves dressed

08:00 out the door on the school run

08:30 drop off three kids at school

08:45 drop off toddler at nursery

09:00 back home, have a Tonic Daily Immunity Orange and Mango whilst logging onto my laptop