Coach's Corner

Peace! Welcome to the EA Pre-Season! As a reminder, the Everyday Athlete community breaks the year up into four phases: Off Season, Pre-Season, In-Season, and Recovery. After establishing routines and consistency in the first three months of the year, it's time to turn up the intensity and start to prepare for our peak season: summer time!

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The biggest change you'll experience is an increase in difficulty and intensity of the workouts. If you're in the DMV, you'll also get an opportunity to participate in EA Team Practices. Once the weather breaks (any time now 😒), I'll be hosting pop-up workouts in various places throughout the D.C., Maryland, and Virginia area. Sometimes we might take a walk, sometimes we might get a high intensity workout in, and sometimes we might even just meet up for volleyball in the park!

Your weekly goal is to perform some sort of exercise at least five times per week. That can be strength training, cardio, yoga, pilates, or even taking your dog on a walk. Whatever you do, just do something. Let's start April and the EA Pre-Season off strong!

Exercise

Here's your April Pre-Season Workout. You'll be completing 3-4 days of interval-style cardio and 2 lifting sessions. On your lower body day, you'll see that your first exercise is set for 4x6-8 reps. You should be lifting very heavy. For the other exercises, you'll still be lifting heavy, but for longer durations. The goal is to build muscular size and definition by increasing the amount of stress you're putting on the muscles through exercise. If you find that you can do more reps then prescribed, you're not lifting heavy enough!

Nutrition

As the warmer months approach us, I can't stress enough the importance of hydrating! I've heard people in my life recently talk about not drinking water while they're working out or going on some form of "fast" (not Ramadan).

The human body is a well-designed machine. Consider comparing our body to a luxury car. If you don't gasoline and oil in a car, it won't run efficiently. Your body is no different. If you're hungry, eat. If you're thirsty, drink something. And for the love of everything good in life, if you are tired, please go to sleep and get some rest.

Everyday Goals

Want to experience a full week on the EA App? All you gotta do is complete the Everyday Goals I set Monday-Friday, or you can bring 5 subscribers to our community. Once you've completed either of these, book a consultation with me and we'll design your week long plan!

• 6-8 hours of sleep per night
• Consume electrolytes at least once per day
• Stretch for at least 10 minutes

Free Game

I'm sure we all know there's a bunch of different ways to workout. The great thing about this is it gives you various paths to reach the same goal. For example, if you're someone who's had to go back in the office for work recently, you probably have less time for working out.

No problem! You might want to consider switching to circuit-style training. This is the process of taking 3-5 exercises and completing them in a circuit. For example, a traditional workout plan might have you 3 sets of 10 squats, then 3 sets of 10 push-ups, and finally 3 sets of pull-ups. You would take breaks between each set and breaks between each exercise. This can take a long time.

Instead, you can do 10 squats, 10 push-ups, and 10 pull-ups, take a break, then repeat for 2 more rounds of the circuit. This will save you time, and you'll add a cardio component workout to your program. Look at your Pre-Season Workout and see how you can turn it into a circuit-style workout!

Everyday Tunes

Music has always been an important part of my life. Whether it's to get me hyped up or to calm my nerves, I lean on music to help regulate my thoughts and emotions. Every week I'll share some of my favorite tunes that I listen to; let me know what you think of my playlist and share some of your own favorites!

​Dodger Blue - Kendrick Lamar​

I'm STILL listening to GNX ya. Kendrick really gifted us some great music and it gets better with each listen. Now that we're getting warmer weather, I feel like I can finally enjoy this song how I was supposed to. Sunny skies, a nice breeze, shades on, with the sunroof open on the highway. If you get a chance, treat yourself to a mid-day walk this week and play this song.

Everyday Wins

Shoutout to our very own Jalessa Monteque on making some great progress these past few months. She's a busy training for a bodybuilding competition but I was able to ask her a couple questions:

1) What are you most proud of accomplishing in the last three months? I’m proud of my redirection of prioritizing nutrition. Developing a better relationship with food and fueling my body has shown me amazing changes and has helped out my mind a lot. With my mind being clearer, I can keep things going with my wellness.

2) How has EA helped you live a healthy lifestyle? EA has helped me with being consistent in the midst of my day to day life and rehabbing injuries. Working with temporary limitations and finding alternatives to work around what’s happening in my life or what’s happening to me physically. I wear my EA consistency bracelet everyday so every time I look down I’m always reminded.

Make the Team

Want to take the EA experience with you to the gym and the kitchen? The EA App makes prioritizing your wellness simple with individualized workout programs, exercise tutorials, a nutrition tracking tool, and more. If you have questions, let's talk about it!