This week, Katy and I embarked on something ambitious: waking up at 4:30 am to start a brand-new morning routine. Our goal? To carve out dedicated time for contrast therapy (sauna and cold plunge) and yoga before the rest of the day unfolds.
Even though we live right here at the retreat center—with access to amenities many would dream of—our days are anything but predictable. Our work schedules change weekly, retreat events take over shared spaces, and by the time the sun sets, I’m usually too exhausted from a full day of landscaping, maintenance, and traversing these ten rugged acres to even think about unrolling a yoga mat.
After weeks of missing practices we deeply value, we finally realized that early morning was the only consistent time we could count on. If we wanted these rituals in our lives, we’d need to beat the sun.
Laying the Foundation
Fortunately, I already had a habit of waking at 5:45 am for my daily market write-ups. So pushing that to 4:30 am felt challenging but doable. But as any good early riser knows, mornings begin the night before.
At 8:00 pm, we start winding down. The chickens help keep us honest here—by sunset, they naturally head into their coop. These days, chicken bedtime = our bedtime. By 8:30, we’re usually tucked in with enough time for a solid 8 hours.
Our 4:30 AM Routine
4:30 am – Alarm rings. We throw on some layers, grab our bags, and hike up the hillside path to the sauna area.
4:45 am – We fire up the sauna and plug in the cold plunge. We’ve prepped the space the night before with towels, oils, and water jugs so it’s all ready.
5:00–5:45 am – We alternate between hot and cold: 10 minutes in the sauna, rinse and plunge, repeat. It’s intense—but you’ll never need coffee again.
5:45 am – Outdoor shower time.
6:00 am – I’m at my laptop posting my daily market report. Katy preps oats in the Instant Pot and lets the chickens out to greet the day.
6:15 am – We walk up to the yoga studio.
6:20–7:00 am – Our yoga practice begins. I lean Ashtanga; Katy often prefers yin. We meet again in stillness, lying in shavasana beneath the soft light of early morning.
A Different Kind of Productivity
By 7:00 am, we’re centered and ready for the day. It’s remarkable how much easier everything feels when the morning begins with intention. I head into another full day managing the property, while Katy heads off to offer massage treatments at the spa.
We’ve only completed this new rhythm for two days so far—but it already feels like a game changer. I’ve built a strong habit of early rising before, and I believe we can sustain this one, too.
Practices like sauna, cold plunge, and yoga nourish the body—and also feed our spirits. Waking up this early reminds me: if something matters, make space for it—preferably before everyone else gets busy.