Elle Macpherson shares her secret formula: Tips to achieve peak mental and physical performance

All jobs come with varying levels of pressure but for a top supermodel, the demands are greater than most. You always have to be at your best, in a timetable that is constantly changing and on top of that is the quest for perfectionism - all of that combined can have a serious impact on your mental, emotional and physical health. As Elle Macpherson knows full well.

Believe it or not, the Australian supermodel turned 60 last year, and celebrated the occasion by publishing a book: Elle: Life, Lessons, and Learning to Trust Yourself in which she reveals all her trade secrets on how to maintain a healthy lifestyle and opens up about the dark side of the industry and her own battles with addiction.

Models have to keep to a tight schedule and that usually means an early start to the day. Elle gives some of her tips for starting the day - even for those who might not be ‘morning people’.

“I’ve been finessing the art of mornings my whole career,” she explains. ”I’m now living more and more on the road with my partner Doyle Bramhall – he’s a musician, so late nights tend to go with the territory. I’m re-learning what works well and sometimes that is simply a good lie-in!

“Back in the ’90s though, I could quite easily survive on four hours’ sleep. Boy, how that’s changed. I would work modelling from sunrise to sunset and then typically spend the night out partying. I’d like to thank caffeine for getting me through those days but I’m a soy matcha girl now.

“I like to get a full eight hours these days. But the real trick when it comes to sleep time is quality, not just quantity. I see sleep as a full body reset with immeasurable benefits when it comes to both feeling and looking your best. However, when travelling (especially if my partner is playing a gig), we like to set the alarm for a full 10 hours. We really value the extra time after getting to bed at 3 a.m. the night before.

“To ensure I feel totally well rested, I don’t make any appointments before 11am the next day. I also wear a pure silk Slip eye mask, (£60 from Amazon), to ensure I get my sleep in complete darkness. It also optimizes sleep quality, mental clarity and hormone regulation.

“As long as I’m eating well and getting all the nutrients I need during the day, I have no trouble working late. If I’m not working, I like my evenings to be cosy and relaxed, at home with my loved ones – eating, chatting, listening to music, using my plunge pool and, most importantly, laughing!

“Ultimately, I’ve found that mornings are all important because the start of my day sets the tone for the rest of it. Here are some of my tips and tricks to embrace mornings.

Start your mornings the night before

An evening routine is an essential element for activating a successful morning. Routines are like little signposts to your body, hinting at what to expect. My team and I often talk about the benefits of consistency and how it shapes success. So when I do my nightly plunge or sauna – or another favorite of mine lately is enjoying a bath with magnesium salts with Ancient Minerals Magnesium Bath Flakes, (£15.99 from Amazon) for a deep relax pre-bed – my system is identifying with the predictable nature of these habits.

Some call these ‘anchor habits’. For example, I like to eat my final meal for the day at 6 p.m. at the latest. I find this helps with my sleep, my metabolism and the intermittent fasting I like to do most days. When I do this, I am preparing for great things the next day.

Get outside asap in the morning

Getting morning daylight is a game-changer – please do try it! I’ll sit out in the sun at around 7 a.m. for 10-20 minutes. I like to put my face up to the sun, close my eyes and listen to the sounds of nature. This works because daylight regulates our circadian rhythms. It increases serotonin and resets your inner clock. The daylight then helps you feel more awake while increasing your melatonin at night in preparation for sleep.

Have a self-care moment first thing – and don’t touch your phone!

I love to meditate for 25 minutes each morning. I’ll also prioritise other mindful practices like grounding, gratitude and affirmations to start the day off centered, aligned and energised.

It’s all about being present, so your day begins with a sense of aliveness, clarity and focus. I’ll say things like, “I am awake, I am vital, I am inspired, I’m excited for my day”, rather than immediately just scrolling through social media, which so many people do. I don’t touch my phone until I’m ready to address whatever is there. Try it!

Start the day with a home-made electrolyte drink

I wake up and drink a big glass of water that I prepare the night before and keep by my bedside to remind me to take it first thing. I prepare with freshly squeezed lime and a pinch of Celtic sea salt – it’s very refreshing and cleanses the digestive system.

This ensures that before anything, I’m completely hydrating my body. I’ll then prepare a matcha – I like Clearspring Organic Japanese Matcha Green Tea Powder, (£16.99) – which is a fabulous source of antioxidants and energizing while not over-stimulating. I break my fast around 11 a.m. with my WelleCo Super Elixir (Mixed Berry flavour - £63). It helps my sense of vitality, strengthens the immune system, supports the digestive system and gives my skin a healthy glow. Also, it seems to curb any sugar cravings, so my moods are more stable and my diet is more balanced.

Move your body – but take it easy

I love movement in the morning. I do what I feel like on the day, which could be hiking, biking, swimming or gentle yoga. I like to stay in ‘zone 2’, which refers to a metabolic state in which your body burns fat through low intensity, sustainable workouts. I might use the gym, or get on the elliptical or the bike and watch a documentary.

I don’t really work out to sculpt my body, I work out because I believe that breath and movement is so important for our health and wellbeing. I suggest also using the healing, inspiring power of music with movement. I’m always big on rock ballads. We have a radio station locally that I love called Coffee House which plays a lot of acoustic rock.

Listening to your favorite songs is a failsafe way to get you going in the morning!

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