I’ve always been an early riser. For years, I’ve preached about the power of waking up just 10 to 15 minutes earlier than needed to get in a quick wake-up workout. That little boost in the morning sets the tone for my entire day. But what I didn’t expect was how much of a game-changer a midday training session would become for me.
Years ago, as a full-time martial arts instructor, I spent my evenings teaching and helping others achieve their martial arts goals. But I began to notice a problem—my own training was diminishing because I didn’t have dedicated time to be a student myself. That wasn’t acceptable. I needed a way to keep growing, pushing, and challenging myself.
Then, I decided to train in another martial art as a challenge for my 5th-degree master level in Tang Soo Do. The school I chose had a 12 PM noon-time class that fit my schedule perfectly. They offered it Monday through Friday, and I made it a routine to attend at least three times a week. It became a game-changer, a built-in way to stay sharp, keep learning, and break up my day with energy and focus.
Now, 12 PM sharp is my non-negotiable reset, a critical part of my 90-day project and my long-term health and energy plan.
Why This Has Been a Game Changer for Me
As the day progresses, I used to find myself slipping into a mental and physical slump. Whether it was the stress of my workload, decision fatigue, or just the natural midday energy dip, I’d start feeling sluggish. Like most people, I turned to caffeine or just powered through—but it wasn’t sustainable. That’s when I decided to experiment with a deliberate midday power session, and it changed everything.
- I feel recharged and alert. No more fighting to stay sharp in the afternoon.
- My focus skyrocketed. I’m more engaged in my work, my training, and my teaching.
- I move better and feel better. The stiffness and fatigue I used to feel are gone.
- Stress melts away. Taking control of my midday energy gave me a sense of mastery over my schedule.
My 20 to 45 Minute Midday Power Booster Routine
I dedicate 20 to 45 minutes to this routine, ensuring I fully reset my body and mind for the second half of the day. This structured approach keeps me performing at my best. Here’s how I structure mine:
1. Physical Rejuvenation (20-30 minutes)
- Dynamic stretching and mobility drills to enhance flexibility and posture.
- Strength or technique training tailored to martial arts or functional fitness.
- Breathwork and balance exercises to reset focus and energy.
- A light dynamic stretch to reset posture and mobility.
- A short martial arts drill (shadowboxing, footwork, or core engagement).
- Breathwork to control heart rate and recenter focus.
2. Mental Reset and Focus (5-10 minutes)
- Gratitude check-in to reinforce positivity and mindfulness.
- Affirmations and visualization to set intentions and align my mindset.
- Meditation or breathing exercises for deep relaxation and stress reduction.
- A quick gratitude check-in – What’s one thing I appreciate right now?
- A power affirmation – “I am strong, I am focused, I am moving forward.”
- Visualization – Mentally rehearsing a strong, successful afternoon.
3. Nutrition and Hydration (5 minutes)
- Hydration check – Drinking water or herbal tea to stay refreshed.
- Smart fueling – A high-protein or nutrient-dense snack to sustain energy.
- Supplement check – Taking necessary vitamins or recovery aids to optimize performance.
- Hydrate – A quick drink of water to refresh.
- Fuel wisely – A small, high-protein snack to sustain energy (e.g., nuts, Greek yogurt, or a protein shake).
My Wednesday Midday Martial Arts Class
One of the biggest transformations for me has been adding movement in the middle of the day. In fact, I believe in this so much that every Wednesday at 12 PM, I’ll be running a martial arts class at our karate school.
I want my community to experience this powerful shift as well, so I’m inviting you to join me for free for the entire month of February. If you’re interested, just click the link on the “page” to sign up.
Make It Your Own
I know I’m not alone in this. So many people hit that midday wall and just push through, but it doesn’t have to be that way. Try your own Midday Power Booster—even if it’s just a few minutes—and watch how your energy and focus improve. Give it 30 days, track how you feel, and see the transformation unfold.
Let’s make 2025 a year of strength, discipline, and energy—not just in the morning, but all day long.
Living Strong.
