Chris Lopez

Chris Lopez

#AlphaDAD to 5 Amazing Kids, Husband, Coach, Entrepreneur, Minimalist. For more workout stuff, check out

My Morning Routine

From as far back in my childhood as I can remember my dad has been getting up at 4:45 in the morning to leave the house by 5:20 to punch in by 5:55am.

Back then I thought he was some-kind-of-crazy to be getting up that early and never appreciated the sacrifice he made – sometimes not coming home until 7pm – to get the bills paid.

As a young married couple he and my mom immigrated from the Philippines in the mid-70s in search of a better life – The North American Dream.

My brother and I were lucky enough to avoid a childhood in the Marcos regime in the “motherland” and were born here a few years after our parents immigrated to Canada.

In fact, a few months ago I asked my dad why he chose to come to Toronto and didn’t decide on living in NYC or LA like how he and my mom originally planned.

“The Canadian papers came first”, was his answer.

I spent the summer before my Freshman year in University (we call it “university” up here in Canada) waking up at the crack of dawn with my dad to drive to the Xerox plant where he worked.

I hated it.

After all, what 17 year old wanted to get up before the sun in the summer time – especially one who prided himself on his social “prowess”.

But I did it. ?Probably because I wanted to impress my dad but mostly because the job paid an easy $15/hour (which was unheard-of for a student to make in the mid-90s).

Back then Xerox ran a program for employee’s kids giving them summer job opportunities to do mundane tasks like testing copiers all day or working the line putting widgets into do-hickeys.

Little did I know though that hanging out with my dad those 3 summers would have ingrained a habit that, to this day, I am forever grateful.

The truth is, it’s a lot easier to get up now than it was back then. ?I look forward to it.

It’s easier to get up when you have a purpose of service to others and your heart is genuinely in your work.

I’ve been given the gift to be able to communicate my ideas and opinions and am grateful for the audience.

And so each day I get up at 4:45am and go through my routine that sets me up for the day and makes things easy…

My Daily Morning Routine

4:45 – Wake Up and check my HRV
4:55 – Drink 500mL of water with juice of 1/2 lemon, 1/4 tsp bicarbonate (all-natural baking soda) & 1 tbsp apple cider vinegar
5:00 – OS Resets & Stretching
5:05 – Read my Daily Documents
5:30 – Write 1000 words
6:30 – Make coffee (my reward for writing)
6:45– Start on my 3 MITs (“Most Important Tasks”)
8:00 – Take pre-workout BCAAs & 1 tbsp of Coconut Oil
8:15 – Train (I’m using Geoff Neupert’s Kettlebell STRONG! program right now)
9:30 – Post Workout Raw Milk & Read
10:30 – MIT #2
12:00 – Lunch

The beauty about having a morning routine – especially if your run your own business – is that it takes away the question “what do I do now?”.

With a set routine, you have set guidelines on how to go about your day. ?There are very specific things that I need to do on a daily basis to keep my business (and myself) growing ? – reading/studying, writing, networking and training being on top of that list.

“If it’s important, do it everyday” – Strength Coach & Master SFG, Dan John

Nineteen years later and here I am reaping the benefits that my old man ingrained in me – if only through his example of work ethic and determination – as Rozanne and I work together to raise our young family.

I can only hope that AJ, Joey, Frankie, Mikey & Q notice my efforts and the love that I have for what I do and the willingness I have to see it through.

To this day, my dad still gets up at 4:45am.

Even though he’s been retired for several years now, he’s still up before the crack of dawn to take my mom, another early riser, to the subway station.

Good habits are hard to break, I guess.

Thanks, Dad.


No tricks or shady marketing crap… just my promise to send you articles like the one above a few times per month.

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2 thoughts on “My Morning Routine”

  1. Hey Bud, thanks for posting your morning routine. After reading this my take away is that you are very structured and therefore very productive. Your efficient because you don’t waist time dilly dallying around. This gave me some idea’s how I can improve my gig. Thanks bud!

  2. Thanks so much for posting this. I can see the power of daily habits and how it solves the problems of ” what do I do now?” and “why should I get up early?” I’ll be spending the next 30 days coming up with my own daily habits as well. Thank you again!


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