*Note: this is what I can do on Tuesday, Thursday, Saturday, and Sunday. My mornings look different on MWF because I start training people at 5:30am in the mornings. 

**Another note: no human who is raising little humans is going to be 110% on point all the time. There will be nights and mornings that throw a wrench in your routines. Relapse is part of successful discipline. Fight back to structure as soon as you can. 

***Last note: I’m not saying this is what you should do. My routine may not be your routine. I have goals; you have goals. My goals will be different than your goals. But we often learn a lot from looking at other people’s lives. Take what may work for you. Ditch the rest. 

Sleep from 9:30/10pm – 5:30am: 

-take 400 mg magnesium 60 min before bedtime

-Your morning starts the night before. 

Upon Wakey Wakey: 

-Mouthwash :60 seconds (remove all bacteria), then brush teeth. 

-Sit down, relax, slow breathing, think about who I am and what’s going on in life. 15 minutes. 

-Prepare 8oz of warm lemon water and take first round of supplements: multivitamin, caffeine + L-theanine, chlorella/spirulina cracked cell wall tablets, prebiotic-probiotic, BCAA’s 5grams. 

-Study Bible & pray 20 minutes (this can also sometimes happen while I’m jogging or while I’m driving to work).

Workout:

-1-mile intervals (:30 hard, :30 slow). FMU get RIPT workout 50 minutes. (Sip on electrolytes during workout). **I do not do FMU lifting segment on Sundays. 

-Then Infrared sauna & red-light therapy 20 minutes.

**while in sauna I often write notes for messages and content like this while working on slow breathing techniques.

-Post shower: apply OLIVEDA skin care on face. Take your quiz here.

-Bonus: 5 minutes on vibration plate for lymphatic drainage. (Get ready for our new FMU Redlight + vibration plate rooms coming soon). 

9am Post-Workout Nutrition:

-60-120 minutes after training: take more BCAA’s 5grams, and Mitochondria ATP. 

Breakfast = 500 calories (40 grams protein, 50 grams carbs, 10 grams fat). I’m on Coach Amber’s Clean & Lean program. I personally track macros right now cuz I’m in a cutting phase for next four weeks. What. We’re going on vacation! *Drink green tea for thermogenic boost. 

-My daily body recomposition calorie goal to lose fat but maintain muscle: 2,000 calories (180grams protein, 150 grams carbs, 65 grams fat). I’m 5’8, 180lbs.

Want to know our exact spring training pool-ready workout series?!

Check them out below. They won’t make sense until you come try out FMU! I can’t give you all the exact details. Our people pay big bucks for this! Come for a free trial anytime. 

Day 1 (chest & leg focus)

1A. Swimmer Tricep Kickbacks

1B. Skater Reach & Stick for :2 hold

3 rds each 

Stick Slow Go (stick for :30, slow for :30, fast for last :20)

2A. Bench press 

2B. Squats (front load with 2 DB’s)

4 rds each 

Quadset Athletic Circuit

3A. Cable chest fly

3B. Kneeling iso dynamic curls

3C. Escalating pushups to 4 lunge hops

3D. Diver crunch with 12lbs

4 rds each 

Day 2 (back & arm focus) 

1a. Kneeling Reverse lateral raises

1b. Overhead 2DB’s pullover 

4 rds each

2a. Heavy split squats 

2b. Underhand grip seated rows —> overhand

4 rds each

3a. T-bar rows 

3b. NEW Lying glute bridge curls

4 rds each 

4a. Swimmer reverse delts and flys

4b. Weighted chin-ups 

4 rds each 

Day 3 (total body auxiliary)

1a. Incline bench 

1b. DB Rows

4 rds each 

2a. Gyat thrusters 

2b. Cable Tricep push downs

4 rds each

3a. Sled pull push

3b. Bodybuilding curl 

3c. Calf raise plus band rear delt fly

4 rds each

5 min AB Ripper X