005: The daily routine that keeps me happy, healthy and fulfilled

Every day I have a list of tasks (big & small) that I aim to accomplish that leave me feeling healthy, happy, and fulfilled. They don’t all get accomplished every day, but the more I check off, the better I feel.

Daily Routine:

  • Make my bed: Super simple but an easy win early in the day to build momentum. I learned this one from a commencement speech given by US Navy Admiral William McRaven.

  • Cold Shower: This is a mental thing for me. Cold showers suck, but I feel energized and accomplished after.

  • Grind @ Work: While I may not be super passionate about my job, I do have a sense of pride in the work that I produce. If I feel good about my output for the day, it makes the rest of the day better.

  • Mobility/Flexibility: It could be yoga, stretching or rolling. I just want to make sure I’m recovering efficiently.

  • Train: Swim, Bike, Run, or strength session (generally 1–2 times/day). Each session varies based on my schedule, goals, etc.

  • Meditate: This one’s new for me. I’ve heard amazing things so I try to meditate for at least 5 minutes per day to slowly build the habit. I use the Smiling Mind app which is 100% free and has hundreds of guided meditation sessions..

  • Intentional Breathing: A simple yet powerful way to alleviate anxiety, increase energy, improve focus, and help you fall asleep. I use the Breathwrk or XPT Life apps for guided sessions.

  • Connect: Reach out and connect with a loved one or someone new throughout the day. It could be sharing a meal, FaceTime, calling, texting, or simply emailing someone I haven't heard from in a while.

  • Create: I try to spend a little time every day doing something creative. It could be writing an article, designing something, or even helping a friend with a workout routine.

  • Fuel the Body: I aim to eat three healthy, nutritious meals a day. See below for my general nutrition strategy.

Fitness Goals:

Right now I’m training for the IRONMAN 70.3 Atlantic City on Sept 13th, 2020. The race is 70.3 total miles: 1.2-mile swim, 56-mile bike, 13.1-mile run. As such, most of my training includes swimming, biking, and running. I add in a little strength work here and there as I see fit.

Weekly Goals:

  • Run 20–30 miles: 3–4 sessions per week, two or three sessions are between 6–8 miles then one long run of 10+ miles

  • Bike 70–90 miles : 3–4 sessions per week, 3 sessions around 30ish miles then one long ride of 40–60 miles.

  • 2–3 Swim sessions: I’ll usually group these sessions in with a bike or run session.

  • 1–2 strength sessions: Could be a HIIT session after a run or bike or a stand-alone strength session.

*I haven’t officially started my training plan for IM 70.3 AC, so right now I’m focusing on building my aerobic endurance through heart rate training.

Nutrition Strategy:

I generally eat the same foods/meals every day. I don’t eat for taste as much as I do for ‘fuel’. I treat my body as a machine and make sure I’m giving it the best stuff to keep me performing at the highest level. Below is an example of what a typical meal would look like:

  • Lean Protein: Chicken, fish, turkey, tuna, lean ground beef, eggs, egg whites, nuts/seeds, beans

  • Whole-Grain Carb: whole-grain rice, whole-grain bread, oatmeal, cream of wheat, baked potato, sweet potato

  • Veggies: I’ll eat pretty much any veggie or greens, as long as it’s healthily prepared — grilled, steamed, boiled, or baked. Never fried.

  • Healthy Fats: Olive Oil, coconut oil, nuts/seeds, avocado, almond butter, peanut butter

Meal Examples:


  • 2 eggs (scrambled or over-easy)

  • Oatmeal (1/2 cup raw oats) + banana/blueberries + almonds/cashews

Lunch + Dinner

These two meals pretty much look the same for me. I follow my overall nutrition strategy and create a meal using what I have available or already made.

  • Palm-size chicken breast

  • whole grain rice

  • Pam seared veggie of choice

* As noted above, I follow my plate example and fill it up according to what I have readily available in my fridge/pantry.

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