Shawna Kaminski
Shawna Kaminski is a thirty-year veteran of the fitness industry, having helped thousands of clients around the world with her fitness and coaching programs. In her early fifties, Shawna has two children and currently lives in Calgary, Canada, with her one-eyed rescue dog.
What is your morning routine?
I typically get up at 4:40am. I like the quiet of morning. For me, that first hour sets up the day. I like to do some professional reading and journaling. I’ve kept a journal since I was eight years old (a creature of habit!) as it helps me clarify my thinking.
I train from 6:00-7:00am. I live two minutes from the CrossFit that I’m currently training at (I used to train at home but I’m really enjoying CrossFit now).
I return home to feed and walk my dog, shower up, and go to my Fit Body Boot Camp. I go into camp (with my dog) for about ninety minutes most days. I work with my assistant there on Mondays, and on other days I chat up clients and then head into the office to work.
How long have you stuck with this routine so far?
This routine has stuck for about a year - since I’ve moved my fitness boot camp. Prior to that, it was very similar. The differences are that I used to train at home, and that I didn’t go into boot camp daily. I sublet the space for my camp and didn’t have an office at that location, so I worked more from home.
How has your morning routine changed over recent years?
I’ve always been a morning person. It started when I was about eight years old. I was a serious competitive swimmer and swam both early morning and night.
I like my routine currently, but I think I need to add more professional “big thinking” to my journaling routine - currently, it’s more of a personal nature.
What time do you go to sleep?
I need to be in my room by 9:00pm, hopefully in bed and reading. Lights out by about 9:30pm.
Do you do anything before going to bed to make your morning easier?
I make my to-do list. I have a physical to-do book that goes with me everywhere. Each day has a list of things to be done, the most pressing at the top. What doesn’t get done on one day gets moved to the next. It’s very satisfying to cross things off my list!
Do you use an alarm to wake you up in the morning, and if so do you ever hit the snooze button?
I like the “bedtime” program on my iPhone’s clock. With a chime, it reminds me to close down everything and start reading; I also like the chime that wakes me.
My phone keeps track of my sleep and reminds me how much sleep I need (usually seven hours - although I wish it were more, I can’t seem to stay in bed longer). I never hit the snooze button. I can’t remember ever in my life hitting the snooze button, even as a kid.
How soon after waking up do you have breakfast, and what do you typically have?
I immediately have a green drink with apple cider vinegar, cinnamon, and a scoop of protein powder. And I admittedly have a big cup of coffee because I love coffee.
Do you have a morning workout routine?
I typically go to CrossFit these days. The workout includes a mobility routine. If I don’t go to CrossFit, I do a yoga-like mobility routine called ROMWOD (Range of Motion Workout of the Day).
Do you have a morning meditation routine, and if so what kind of meditation do you practice?
I don’t do traditional meditation, but my journaling is a gratitude practice.
Do you answer email first thing in the morning or leave it until later in the day?
I have been guilty of this, but I try to keep it until later in the day.
Do you use any apps or products to enhance your sleep or morning routine?
I use the bedtime program on my iPhone. Sometimes I use an app called Brain Wave Mind Tuner to help me sleep better.
How soon do you check your phone in the morning?
It’s not the best idea, but I do check my phone every morning - I always want to make sure my kids are fine.
When my daughter was in Australia for fifteen months, we texted a great deal - with the time change there were always messages sent overnight. Even now, it’s my habit to check to see if my kids need anything in the morning.
The other thing is that I have a gratitude partner. Every night we text each other a message containing something we’re grateful for. I go to bed earlier and send my message first, so I always check for my partner’s message first thing in the morning (but I don’t respond).
What are your most important tasks in the morning?
Finding quiet time for gratitude journaling and reading, working out, and walking my dog (more quiet time for big thinking).
What and when is your first drink in the morning?
No alcohol before 10:00am - haha! I have the apple cider vinegar green protein drink and coffee first thing.
Do you also follow this routine on weekends, or do you change some steps?
I usually sleep a little longer on the weekends, maybe until 5:30 or 6:00am. I train later in the day (at 11:00am), but the routine is very similar.
On days you’re not settled in your home, are you able to adapt your routine to fit in with a different environment?
I miss my dog when I travel! I do my best to have some quiet time in the morning, but my routine is usually not the same.
What do you do if you fail to follow your morning routine, and how does this influence the rest of your day?
While my routine sets me up for a great day, I try to be flexible when it doesn’t happen. Sometimes I have to do some mental gymnastics or walk my dog [again] to get the quiet time I need.
Anything else you would like to add?
I’m a firm believer that my morning routine has helped me maintain my health and fitness over the years.
Our recommended fitness product this week is the Garmin vívosport Health and Activity Tracker. We only recommend three things a week that we believe will be of interest to our readers. Please take a moment to check it out.
