Photo courtesy of Alexis Sweeney
With a million and one influencers claiming they know “the wellness hack” that’s going to change your life, it’s hard to believe what’s legit and what involves a Himalayan Salt Lamp or inner child therapy before 6 a.m. There’s a very fine line between “woke” and “woo woo,” and chances are, if your routine includes vibration smoothies or aura alignments, it’s leaning towards the latter.
In our quest for something that actually works, we turned to someone who gets it: Alexis Sweeney, renowned fitness expert and creator of the viral Silhouette™ Method. Featured on CBS, The Today Show and The Wall Street Journal, Alexis is the mastermind behind the “barre-without-the-barre” method that fuses Pilates and Barre in a way that’s approachable, effective and actually enjoyable.
*If you become a Fluent member, you get 20% off on Alexis' virtual classes!*
Alexis isn’t just about toned abs—born with severe scoliosis, she brings a deep, personal understanding of functional movement and holistic wellness that goes way beyond what you see on your FYP.
Keep reading for Alexis’ ideal morning routine, no moon charts or (Adaptogenic) mushrooms required.
Wake up after 8 hours of sleep – no snoozing!
Getting a full eight hours of quality sleep ensures your body and mind have had adequate time to recover, repair and consolidate memory. Waking up immediately to a gentle alarm rather than hitting "snooze" supports mental discipline and reduces sleep inertia — the groggy feeling that often comes from fragmented sleep. This sets a tone of decisiveness and intention for the day.
Cold water shower to activate circulation and energy
A cold shower stimulates the sympathetic nervous system, enhancing alertness and circulation. It can increase dopamine levels and reduce inflammation. Starting your day with this invigorating practice sharpens focus, builds resilience and energizes both the body and mind.
Espresso + book to stimulate the mind
A shot of espresso provides a quick and controlled dose of caffeine to awaken mental clarity and motivation. Pairing it with reading — especially a growth-oriented book like “Purposeful Performance” by Jonathan Stanley — trains your brain to start the day in learning mode. This habit fosters mental sharpness, personal development and a calm, focused mindset before screen time intrudes.
Nutritious breakfast: fruit + supplement (e.g. Athletic Greens)
Fruits offer quick, clean energy thanks to the natural sugars and high fiber content, while also providing essential vitamins and antioxidants. A high-quality supplement like Athletic Greens fills any nutritional gaps, supports gut health and boosts immunity. Together, they form a light, energizing start to the day that doesn’t weigh you down.
20-40 minutes of mindful movement (e.g. the Silhouette by Alexis App)
Starting your day with guided movement connects you to your breath, improves circulation and elevates your overall performance. Apps like Silhouette©️ integrate mind-body-breath awareness, which is shown to reduce stress, enhance proprioception and support long-term mobility. This isn’t just physical fitness — it’s mental clarity in motion.
Walk outside (with my Shih Tzu, 10–15 min by the water)
Exposure to natural light in the morning helps regulate your circadian rhythm, boosting mood and alertness. Gentle movement combined with fresh air and the grounding presence of a pet further reduces cortisol and enhances gratitude. Walking by the water adds the calming effects of nature and rhythmic motion — an ideal way to center yourself before the digital world starts calling.
Only then: check your phone and begin your work day
By delaying screen time, you avoid the cortisol spike that often comes with news and notifications. This creates space to define your mindset before external demands dictate it. Starting your day with inner clarity puts you in control rather than reactive mode, improving productivity and emotional balance throughout the day.
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