The First Five Minutes of Your Day

How about this, I’m going to tell you that the first five minutes of your day 🌅 will determine whether it will be successful or not. You might be thinking, This is BS 💩; I’m not a morning 🌄 person, my mornings are always horrible, and I get to throw down my workouts at 5 PM after work 👷 and that is when I feel accomplished and successful 🏆. I’m sure I could list another fifty situations or events that are preconceptions of when your day is allowed to be successful or not. But that would be ridiculous and who wants to be so negative 👎!?

This is what I’m going to tell you: LIFE IS SHORT! ❤

It is absolutely necessary for us to make a decision every day, every morning (hence the first five minutes) to set ourselves up for success🚀 and to be successful. There is no negotiating! Do you really think you should waste a single hour of a single day 🚫🙈?



We aren’t going to tell you how to set your alarm clock ⏲ or when you should press the snooze button. We are all mature enough to realize we actually need to wake up 🛏 to start the day! However, once you are awake, we have a script 📝 for the first five minutes. It is a combination of yoga, meditation, exercise 🏃, and task accomplishment.

Don’t fall off the wagon or shy away just because it is out of the normal. Do it every morning for two weeks; you will get in the flow, have a sense of accomplishment 🏆

Yup every day, and maximize your success. It is a win, win, win!

The First Minute: The Merge 🌈🌈🌈

When the alarm goes off or you wake up, stay in bed 🛏, but roll onto your stomach, pull your knees to your chest, and position yourself in Child’s Pose.

Child’s 🧒 Pose – In the kneeling position, pull your chest down to your thighs and place your forehead on the bed. Reach with your arms over your head and place them on the bed. Slowly inhale through your nose and as you exhale 💨, allow your butt to movecloser to your heels 👠. Take 7 breaths: 4-second inhale, 1-second pause, 4-second exhale. As you are breathing, do a body scan. Start at your feet and work up to the top of your head. How is everything feeling 😁?

The intent is to encourage mindful breathing, introduce simple, gentle movement, and figure out how you feel. You are merging, relaxing, and focusing on the day ahead 💪.

Minute One – Two: Accomplishment 1 🌅🌅🌅

You are getting out of bed 🛏 now! We’ve had a brief moment extending relaxation 😎, now let’s accomplish something! MAKE YOUR DAMN BED! Yes, growing up our parents 👪 told us a million times to make our beds. Why – who knows – but it was probably because they thought it was the right thing to do. Turns out they were correct!

When you make your bed first thing in the morning 🌞, you start the accomplishment thought process, and you start setting yourself up for success! If everything in your day falls to pieces after minute 2, you can get home and see your bed made. You’ll know you started this day 🌇 right and now you are going to finish it right. It seems ridiculous but it works! After minute 2 is up, you will have already accomplished a task ✔.

Minute Two – Three: Getting Big 🌳🌳🌳

We’ve merged into the day 🌞, accomplished a task, and now it’s time to get big. We are going to do a Standing Forward Bend.


Standing Forward Bend – Start with your feet under your hips and slightly bent knees.

Hinge forward at the hip, allowing your arms and upper body to hang. Relax the head and neck. As you inhale, think about your spine and back, then as you exhale, slowly move your head closer to your feet. If you are lacking tension in your lower back and hamstrings, you can begin to straighten your legs. Use the same breathing scheme as your first minute. Take 7 breaths: 4-second inhale, 1-second pause, 4-second exhale.

While breathing, start focusing on the day ahead. What does it bring?

The Standing Forward Bend is lengthening muscles and your spine. It feels slightly awkward and your hamstrings will not be happy 😂. The amazing thing is after the movement when you stand up, you will feel taller 🌲! Physically you didn’t just grow🌱 an inch, but mentally you are bigger and that means a lot! Another accomplishment notch to start the day ✔!

Minute Three – Four: Decision Time 🌄🌄🌄

This involves a little prep from the night before. You need a notebook 📓 and pen 🖊 next to your bed 🛏! Organization is a trained skill, not an inherited gift 🎁.


During the last minute you started thinking about what the day 🌞 will bring, and in this minute you are going to write down three things. This  is a rapid organization of your day. Wow, three minutes out of bed and you’re already being decisive. Yes, absolutely ✔!

What is the most important task for me to accomplish today?

What is a secondary task?

How do you feel?

Remember you’ve got 60 seconds; that means intuition and action are key. You aren’t writing a novel! Use a percentage-based assessment on your feeling. You’ve done a body scan and have been awake a few minutes. Don’t get hung up in details, but it is important to have a quantifiable evaluation of your body.



Write the blog post “The First Five Minutes”

Cut the grass

I feel 90%


Minute Four – Five: Shot Out of a Cannon 🚀🚀🚀

It is workout time! You read correctly: it is time to do the world’s shortest WOD!

1 Minute – As Many Reps as Possible:

2 – Air Squats

2 – Push-Ups


A simple one-minute workout is guaranteed to shake off the overnight lag, increase blood flow, and provide a quick shot of energy ☕ to start the day. You did a 4-minute warm-up, and after this minute it is like being shot out of a cannon 💣.

Five minutes is up and you are set up and ready for the day! The last thing you need to do is smile 😼 and say to yourself: “I’m going to control my day, my mindset, and my success! Today will be a good day and I’m thankful for everything I have and the opportunities in front of me.”

Well, that is a big explanation and script for the first five minutes of your day. Like we said, it is a blend of quite a few things in five minutes, but the end result is helping you to be a better person 👊😁

Try it and let us know how you feel in the comments!




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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


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My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


CrossFit Level 1 Certification



This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


CrossFit Level 1 Certification


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