Coach's Corner

Peace! Welcome to another great week and opportunity to invest in your goals. The start of the week sometimes brings up feelings of anxiety; the Sunday Scaries if you will. You know what I mean: Monday's around the corner and you have to get back to the grind. The weekend's over, which means so is the fun and any sense of freedom you may have had. I hate that feeling. So I started asking myself "What can I do to make Monday and the upcoming week feel better?". A good friend of mine introduced me to the concept of "creating space". In a fast-paced, high-demand work environment, Monday morning can come at you like a speeding train. Open up the laptop and there's 30 fires that need to be put out. To create some space in the morning for me to start the day at my own pace, I check my emails/messages on Sunday to see what's coming and if there's anything I can take care of the day before. This way, I'm not spending all of Sunday worrying about Monday because I created some space. It's not a solution for an unhealthy work environment, but it is tactic I can use to improve my mental and emotional well-being.

Speaking of Monday mornings, there's been a lot of talk on the internet recently about morning routines. While I am open to various types of morning routines, there's two things I'm very adamant about: everyone should have a morning routine and it should be tailored to your specific needs and capabilities. A 38 year-old single parent of three children is probably going to have a different morning routine than a 24 year-old bachelor in graduate school. Your morning routine is your first opportunity in the day to invest in yourself. Since one of my goals is improving total body mobility, I like to stretch first thing in the AM. Check out the Free Game section for a video of my morning stretch routine! But before that, let's look at your workouts for the week ahead.

Exercise

In case you need it, here's the link to your April Pre-Season Workout. This week, we'll be following Week 2. You've got two strength training workouts and 3-4 cardio days. On Day A, you'll be doing one of my favorite exercises: bulgarian split squats! This is a great exercise for developing single leg strength in your glutes. Pro tip: make sure your knee does not cave inward while performing the exercise. Whenever you're doing any type of squatting exercise, you want your knees to be going over your second and third toes. This makes sure you are protecting your knees from too much pressure.

Nutrition

Nothing special to share here. Just the usual: carbs before your workout for energy, protein afterwards to rebuild, and hydrate throughout the day. Simple, but effective.

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

​Everyday Athlete Free Game: World's Greatest Stretch​

If you've ever trained with me, a lot of what you see in this video will look familiar. If you haven't, you are about to have your formal introduction to The Everyday Athlete community. In this video, I'll be going over my morning stretch routine which includes a tutorial of my favorite stretching exercise: World's Greatest Stretch. This is a multi-part exercise that all Everyday Athletes learn when they start training with me, and I'm super excited to make it accessible to everyone. It's great to loosen the body up in the morning, get warm before a workout, and even to wind down before bed. I also share some tips on how to modify the movements in case you need to adjust your practice. Check it out!

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!

​Set it Off - Strafe​

This year, I've found so much joy in learning new line dances. There's nothing like dancing with a group of your friends, messing up all the steps, but still smiling and laughing. Maybe we'll learn one line dance at the end of EA Practices; what ya think?

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!