Functional Full-Body Workouts
Prioritizes compound movements spread across multiple days to maintain balanced muscle development and year-round readiness. Combines upper push/pull, squats, hinges, and core work with adjustable intensity based on daily energy levels.
Strategic Carb Consumption
Regularly incorporates slow-digesting carbohydrates like sweet potatoes and oatmeal to fuel workouts and maintain energy. Times carb intake around training sessions while avoiding late-night consumption.
Pre-Workout Mobility Drills
Dedicates 10-15 minutes daily to dynamic joint mobility exercises and foam rolling before lifting. Focuses on thoracic spine mobility, hip flexibility, and shoulder health.
Post-Lifting HIIT Finishers
Concludes strength sessions with 3-5 explosive 10-second intervals on air bikes or vertical climbers. Maintains cardiovascular conditioning without excessive time commitment.
Outdoor Activity Integration
Regularly substitutes gym sessions with hiking, mountain biking, or trail running. Uses nature as both physical training and mental reset.
Frequent Protein-Paced Meals
Eats 6-8 small meals daily with 1g protein per pound of bodyweight. Prioritizes whole food sources like eggs and chicken, using shakes only when necessary.
7-Hour Sleep Target
Prioritizes 7 hours nightly sleep despite parenting four children. Uses blackout curtains and temperature control to maximize sleep quality.
Morning Meditation Practice
Begins days with 10-minute mindfulness sessions to manage anxiety. Focuses on breathwork rather than spiritual aspects.
Proactive Health Screenings
Undergoes regular colonoscopies and physicals. Advocates early cancer detection after a potentially life-saving polyp removal.
Periodized Training Blocks
Cycles between muscle-building phases and functional training. Adjusts rep ranges from 6-12 (hypertrophy) to 12-15 (endurance) based on role requirements.
Foam Rolling Protocol
Uses targeted myofascial release before workouts on trouble areas like quads and lats. Focuses on improving circulation rather than pain tolerance.
Workout Variety Principle
Never repeats exact exercise routines consecutively. Rotates between barbell, dumbbell, and bodyweight variations of core lifts.
Strategic Hydration Protocol
Carries electrolyte-infused water at all times. Times intake to sip every 15 minutes during workouts for sustained performance.
Morning Sunlight Exposure
Takes breakfast outdoors when possible for natural light exposure. Combines with light walking for circadian rhythm regulation.
Post-Workout Carb Loading
Consumes fast-digesting carbs immediately after training. Uses white rice or fruit to replenish glycogen without digestive discomfort.
Farmer's Walk Finishers
Ends upper body days with heavy carries. Uses 50-meter walks with challenging weights to boost grip strength and core stability.