Rise & Shine: Create a Meaningful Morning Routine

Swap chaos for calm: See how Rise & Shine transforms your mornings… and everything that follows!

BEFORE: The alarm sounds. You reach for your phone, immediately bombarded by notifications, emails, and news that raises your heart rate before your feet even touch the floor. The rush begins. That whole "nourishing breakfast" fantasy? Not happening. You grab a protein bar and call it "good enough."

As you rush out the door, you catch a glimpse of yourself in the mirror – hair barely tamed, eyes still puffy, expression somewhere between "mildly panicked" and "why is this happening again?” Your day begins from a place of depletion instead of nourishment. And you’re not alone. According to recent studies, 76% of Americans report feeling rushed in the mornings.

AFTER MY COACHING: You wake with purpose, enjoying those first quiet moments that belong only to you. You have a personalized, simple morning ritual which centers your mind while a tailored-to-you nourishing breakfast fuels your body. You move through your preparations with intention rather than panic. When you leave home, you carry a sense of calm that sustains you throughout the day.

This Rise & Shine transformation isn't a fantasy. For women around the world—just like you—it's become their daily reality.

The way we begin our day isn't just about those first few hours—it's the foundation that shapes everything that follows.

Science confirms this: morning cortisol levels affect our entire day's stress response, while early nutritional choices influence energy patterns for hours afterward.

When we start our day in reaction mode—immediately responding to social media posts, others' needs, deadlines, and emergencies—we prime our nervous system for a day of heightened stress and diminished presence.

But when we begin with intention—creating space for ourselves—we establish a biochemical and emotional environment that supports resilience, focus, and genuine connection.

BEFORE: "As a busy entrepreneur, I prided myself on multitasking every morning—checking emails while brushing teeth, scheduling calls while packing my son’s lunch. I was efficient but constantly depleted."

AFTER: "Working with Elise showed me how my 'efficiency' was actually undermining my effectiveness. By creating boundaries around technology and making time for healthy food and energizing mental nourishment, my productivity has greatly increased, and my mood has markedly improved too. For the first time in years, I feel in control of my time rather than controlled by it.”

— Karen S.

BEFORE: "My mornings were a battlefield. I'd wake up already behind, skip breakfast, snap at my family. When I was ready to begin my work, I often felt defeated, frustrated, and out of sorts before the day even began."

AFTER: "I now have 30 minutes of sacred time before anyone else wakes up. My stress levels have dropped and both my family and team have noticed how much more present and patient I am. The morning rituals Elise helped me create have become anchors that keep me steady even on the most challenging days. I highly recommend this program to anyone looking to improve their life."

— Melissa A.

Hi, I’m Elise Museles. I’m a certified eating psychology and nutrition expert with over a decade of experience helping women transform their relationship with food, time, and self-care. As the creator of the acclaimed Food Story Concept and host of the popular podcast Once Upon a Food Story, I’m passionate about bringing my unique blend of nutritional science, psychology, and practical wisdom to our coaching sessions.

My work and insights have been featured in: O, The Oprah Magazine, Health, Self, Forbes, ELLE, Well+Good, Women's Health, mindbodygreen, and other media outlets.

I’ve already guided thousands of women from stressed and overwhelmed to nourished and energized. And one of my most favorite things to do is to help busy women establish morning routines that honor their bodies' natural rhythms while accommodating real-life demands.

Most morning routine programs are created by people who either don't have children, don't have jobs, or don't live in reality. They offer a one-size-fits-all approach that ignores your unique needs, challenges, and the fact that you're not a robot.

As a result, most morning routine programs set unrealistic expectations that leave you feeling more defeated when you can't maintain them.

Rise & Shine is different because:

It's completely personalized to YOUR life, YOUR schedule, and YOUR specific brand of morning chaos.

It focuses on sustainable micro-habits that work with your life, not against it.

It integrates mind-body nutrition and scientific principles to support your energy and focus.

It provides accountability and support because we all need someone to check in when we start slipping back into old patterns. This is a key part of habit-formation.

After our first session, you'll receive a detailed plan including:

Custom habit-stacking sequences designed specifically for your life (even if that life includes small humans who refuse to put on their own socks)
Personalized obstacle-busting strategies for your unique challenges
Blood sugar-balancing breakfast recipes that are yummy, nourishing, energizing - and are geared to your specific body and needs
Mindful morning practices that take 5 minutes or less
Customized habit sequences designed specifically for your life phase & circumstances
Tailored obstacle-navigation strategies for your unique challenges
Digital morning routine templates that adapt as your needs change

What if I have an unpredictable schedule that changes every week?

Welcome to the club! This is exactly why a personalized approach matters. We'll create a flexible framework that can adapt easily to your life. Many of my clients with variable schedules (entrepreneurs, nurses, on-call professionals) report that their morning routine becomes an anchor that helps them stay centered regardless of what each day brings.

How much time will this really take? Because I'm already overwhelmed.

The beauty of Rise & Shine is that it works with the time you actually have—not some idealized scenario where you have three hours to yourself each morning. Most clients wind up creating routines ranging from 15-45 minutes, depending on their specific situation. Remember, quality matters more than quantity!

How soon will I see results? Because I need help, like, yesterday.

Most clients report noticeable improvements in their energy and stress levels within the first week. Sustainable habit change typically takes about 30 days to fully integrate, which is why I provide 30 days of support following our first session. But you'll start feeling the difference right away.

I'm not a morning person. Can this still work for me?

Absolutely! In fact, self-proclaimed "night owls" often benefit the most from this program. We'll work with your natural chronotype and energy patterns rather than trying to force you into some early bird mold. The goal isn't to make you bounce out of bed at 5 AM—it's to help you create a morning that works for who you actually are.

"I always had many excuses for why I didn’t have time in the mornings to start my day how I wanted. And I often paid for it later—skipping breakfast and then bingeing, not getting my steps in or really getting any fresh air…

Now with Elise’s guidance, I have a solid routine that has truly changed my mood and helped my sleep, and I am also getting in my 10k steps for the day. Elise offers a kind and safe space to help build a nourishing morning which then flows into the rest of the day."

— Jodi K.

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