My Morning Retirement Routine — And Everything I Swear By to Start the Day Right

Sandra and her goldendoodle Willow on a morning walk at sunrise in Port Washington, Wisconsin

Retirement gave me back my mornings — and I have never taken that for granted.

For 22 years I was up and out the door before most people hit snooze, running a gym, taking care of members, and putting everyone else's morning ahead of my own. I loved every minute of it. But when that chapter closed, I finally got to ask myself a question I hadn't asked in a long time — what do I actually want my mornings to look like?

The answer surprised me with how simple it was. A walk with my dog. A good workout. The right fuel for my body. And a little time to just be.

In this post I'm taking you through my entire morning routine — the walk with Willow, my CrossFit bag essentials, and the supplements I actually take every single day. Everything is linked so you can shop anything that catches your eye.

This is my morning. I hope it inspires yours. ☀️

Willow's Morning Walk

The very first thing I do every single morning — before anything — is take Willow out. She's a goldendoodle and she does not let me forget it. Honestly though, I don't want her to. That walk is just as much for me as it is for her.

There's something about stepping outside before the world gets loud that sets the tone for everything that follows. In Wisconsin the mornings can be cold, crisp, and sometimes downright brutal — but we go anyway. I've learned that the days I want to skip it the most are usually the days I need it the most.

We walk the same path every morning, — our quiet neighborhood a little open field if Willow gets lucky — and I use that time to clear my head before the day starts. No agenda, no to-do list. Just me, my dog, and whatever the sky looks like that morning. (Spoiler: it's usually stunning.)

Everything I use on our walks is linked below — all things I actually own and use every single day.

A good leash — I've tried so many and finally found one I love. Comfortable in my hand, sturdy, the right length.

Harness — so much better than a collar for Willow's neck and gives me more control

Walking shoes — supportive and comfortable, non-negotiable

AirPods — sometimes I listen to music, sometimes I just enjoy the quiet

A warm layer — in Wisconsin you dress in layers or you suffer

My CrossFit Shoes

I've tried a lot of athletic shoes over the years — occupational hazard of owning a gym for two decades. When it comes to CrossFit, I keep it simple. My Nikes are my go-to.

What I didn't mention is that I have spondylolisthesis — a spinal condition that means the wrong shoes can make a really bad day even worse. Finding the right support and stability matters more than it used to. These Nikes have been a genuine game changer for me. I move better in them, I feel more stable, and I leave the gym feeling strong instead of wrecked.

If you deal with any kind of back or spine issues and you're still showing up and moving your body — I see you. The right gear matters.

My Protein Smoothie

Later in the day — usually after CrossFit when my body is ready for it — I make a smoothie with Ryse protein powder in chocolate. It's smooth, not chalky, and it actually tastes good which after years of trying protein powders is saying something. I just throw it in the blender and it keeps me fueled and satisfied without feeling heavy.

I've tried a lot of protein powders over the years. This one I keep coming back to. Linked below if you want to try it.

This New Chapter

I spent 22 years putting my mornings into a gym, into members, into everyone else's health and strength. I wouldn't trade a single day of it. But there is something really powerful about being on the other side now — about being the one who gets to show up for herself.

Here's what I know for sure: staying active didn't just change my body. It changed everything. My energy, my mindset, my confidence. CrossFit challenges me in ways I didn't expect and keeps me stronger than I've ever been. And doing it on my own terms, in this new chapter, hits different.

I have spondylolisthesis. I'm in my 60s. And I'm deadlifting.

Movement is medicine. Strength is a choice. And I'm just getting started.

If you're in a new chapter too — whether you're newly retired, rediscovering yourself, or just finally putting yourself first — I hope this gives you a little push. You don't have to slow down. You just have to show up.

This is my morning. I hope it inspires yours. ☀️