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Whenever we are in a period of uncertainty, like being injured, the primary indicator of success is called âbox tickingâ. In my years of coaching and being coached, navigating times when we feel out of control can be the most difficult. These feelings can stem from a variety of situations. It could be feeling directionless within a career, lacking control over personal life, or even starting a new family. âBox tickingâ is an umbrella term that is defined by a list system of âessentialsâ to hit every day.
For everyone, I would suggest having the first thing to hit on that list be physical. Deciding to give yourself 10 minutes in the morning to move is the greatest gift you can give yourself in the long term. While navigating this injury, I have needed an extra nudge to help me keep myself accountable. Even as an athlete with a significant overarching goal to chase, in the moment we put blockers in our own path that prevent us from doing what might be âbestâ. Breaking a cyclical behaviour is difficult. However, it does simply come down to a choice.
In this blog, I am going to showcase my personal morning mobility routine using my Origin Fitness Recovery Package, talk about the impact of endorphins on the brain, and how you owe the gift of fitness to yourself.
Me and My Mornings
Honestly, sometimes, the hardest thing is simply getting out of bed, especially when it is before you âhave toâ. So, the primary system I have created for myself I call ârelocateâ. Whether I am in-season racing somewhere freezing cold or off-season in the UK, Iâm often super sore and tired, and that initial desire to doomscroll picks at your brain.
Deciding to move is something we must train ourselves to not consciously make. Wake up and move. Removing the âthinkingâ part is the most imperative. As soon as we begin that little debate inside our heads, we tend to lose. The initial two weeks of building a habit is the hardest, and when the habit does not grant immediate dopamine satisfaction, that is difficult to do.
Iâm writing this in March. I am injured, and honestly, all levels of motivation are low. This is when we need to stick to our previously established behaviours the most. Every day, all I am doing at the moment is lying in bed, waking up, and immediately going to lie on the floor in a different room. If that sounds too simple, its because it is supposed to be. I provide myself the environment to make it easier.
I already have my bands on the carpet ready for me in the morning. That initial relocation is key, give ourselves a new environment that isnât our bed. From there, it is much easier to convince myself to tick my first box of the day.
The human mind and body responds really well to routine. Now, I definitely take this to an extreme that I would never expect others to copy. During the off-season, I eat the exact same food every day. I have my one chair at home I like to sit in. I have my workspace set up exactly the same, with laptop, notepad and giant whiteboard, which is right next to my little mobility carpet in the morning.
As a bobsleigher, my life is so hectic and changeable. Travelling across Europe and America for 6 months, with a new Air BnB each week, managing all the vehicles and equipment is a crazy lifestyle. So when the summer comes around, I really enjoy having my own system that I can control. I believe most people do, and I believe most people operate best when they have control over their environment. So, if we operate best when we control our external experience, it only makes sense to do our best to control our internal experience, too.
Endorphins
There is method to the madness. You have likely seen a thousand fitness influencers showcase their â5amâ wake up morning routines, that just seem to get progressively outlandish. While I will never recommend less than 8 hours of sleep, I will recommend the science behind what they are trying to show off.
What Are Endorphins?
Endorphins are neurotransmitters, or chemical messengers in the brain, that play a crucial role in regulating mood, pain perception, and overall well-being. Their name combines âendogenousâ (meaning naturally produced within the body) and âmorphineâ (a potent pain-relieving drug), reflecting their ability to reduce pain and create a sense of pleasure.
These natural opioids are primarily produced in the pituitary gland and hypothalamus, two key areas of the brain that regulate hormones, stress responses, and emotions. When released, endorphins bind to opioid receptors, triggering a cascade of effects that help diminish pain, elevate mood, and promote a sense of euphoriaâall without the addictive risks associated with synthetic opioids.
Essentially, endorphins act as your bodyâs built-in painkillers and mood enhancers, helping you push through discomfort, feel more positive, and even experience the well-known ârunnerâs high.â Whether youâre exercising, laughing, or even listening to music, your brain is constantly using endorphins to keep you feeling balanced and resilient.
Endorphins, Exercise and You
The connection between exercise and endorphins is more than just a feel-good phenomenonâitâs a scientifically proven mechanism that enhances both mental and physical health. From reducing stress and anxiety to improving pain tolerance and recovery, endorphins are one of the most powerful tools for maintaining well-being.
When you exercise, your body perceives the increased physical exertion as a form of stress. As your heart rate rises, muscles contract, and oxygen demands increase, your brain interprets this as a challenge to homeostasisâthe body's natural state of balance.
In response, the hypothalamus and pituitary gland release endorphins, which bind to opioid receptors in the brain, reducing discomfort and increasing pleasure. By making movement a consistent part of your life, youâre not just getting strongerâyouâre literally rewiring your brain for happiness, resilience, and long-term health.
The endorphin release triggered by exercise isnât just about creating a temporary "high." It has long-term benefits for mental health, including:
1. Reducing Stress and Anxiety
Endorphins act as natural stress relievers by counteracting the effects of cortisol, the bodyâs primary stress hormone. While short-term stress can be beneficial, chronic stress can lead to anxiety, fatigue, and even physical health issues. Exercise helps lower cortisol levels while boosting endorphins, leading to a calmer, more relaxed state of mind.
A study published in the Journal of of Science and Medicine in Sport found that individuals who engaged in regular physical activity had lower baseline cortisol levels and higher endorphin production, making them more resilient to stress.
2. Combating Depression Naturally
Endorphins, along with serotonin and dopamine, play a key role in regulating mood. Research suggests that regular exercise can be as effective as antidepressant medications for mild to moderate depression.
A landmark study published in JAMA Psychiatry found that patients who engaged in consistent aerobic exercise experienced a 26% reduction in depressive symptoms, largely due to the neurochemical changes brought on by movement.
Unlike medication, exercise has no negative side effects, making it an accessible and sustainable tool for managing depression.
3. Enhancing Emotional Resilience
Exercise rewires the brain for resilience. When you push through a challenging workout, your brain adapts by strengthening neural pathways associated with perseverance, self-discipline, and confidence. Over time, this can translate into improved emotional resilienceâthe ability to navigate life's challenges with greater ease.
A study from Harvard Medical School found that individuals who regularly engaged in physical activity were 40% less likely to develop mood disorders compared to sedentary individuals.
4. Improving Sleep and Reducing Fatigue
Poor sleep is a major contributor to anxiety and depression. Endorphins, along with serotonin, help regulate the sleep-wake cycle, leading to deeper, more restorative sleep.
Exercise also helps reduce levels of adenosine, a neurotransmitter associated with fatigue, meaning that movement naturally boosts energy levels and reduces mental fog.
Own Your Mornings
The truth is, I donât wake up every morning feeling like an athlete. Some days, I feel like the last thing I want to do is move. But thatâs exactly why I do it. Because movement isnât just for the days when you feel goodâitâs for the days when you donât.
You donât have to be chasing a world title to take ownership of your morning. You have to decide that how you start your day matters. Maybe itâs rolling out of bed and straight onto the floor, maybe itâs stretching for five minutes, maybe itâs just putting your feet on the ground and standing up. The action itself doesnât have to be big. It just has to be yours.
Because when you prove to yourself, day after day, that you are in control of the first decision you make, you start to realize youâre in control of a lot more. And that is the most powerful thing you can give yourself.
