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Hey guys, if you’re new to these posts, listen to this podcast episode to get the scoop on what changes I’m making in my life and you can start back at my first daily post here.

I love waking up before my alarm! I woke up around 4:20a to the sound of rain falling. I felt immediately grateful.

I’ve made a concerted effort in the past few months to slow down and appreciate moments in my day instead of always rushing on to the next thing. I don’t want to rush through my life. I’m practicing presence first, productivity second. 

But after that moment of appreciation…here comes the productivity.

I got a ton of work done this morning from about 5am-11am when I left to run errands before my workout. It was a focused, high-energy morning.

I was so happy to see some of my FLFT clients checking in on each other in our FB group first thing in the AM because they had each committed to be up at 5am. It put a grateful smile on my face.

It’s EMOM day at the gym. EMOM stands for every minute on the minute and today’s workout looks like this:

16 minute EMOM

Minute 1: 15 sumo deadlift high pulls (55#)

Minute 2: 15 wall balls

Minute 3: Max cals on the airdyne bike

Minute 4: Rest

The high pulls were really easy for me. I think it’s all in the booty. Baby got back(strength).

If you’ve never been on an airdyne bike, it’s a special kind of pain. It doesn’t look like much…and then your legs fall off. It’s absolutely brutal. Max effort for a full minute on that thing is…pure pain.

After the workout was over, everyone was collapsed on the ground trying to find their lungs. One of the elite athletes walked by and said “it’s the fitness graveyard”. Yup. Dead. I felt like I might throw up, but the feeling passed pretty quickly.

Definitely making sure to perform outside the comfort zone. That’s where the growth is.

When it gets uncomfortable…that’s the starting line.

A couple hours after my workout I went out for a walk. It’s been really cold here lately and this afternoon the sun came out and the weather warmed up so I decided to take advantage. I walked a few miles through the town center near me & stopped at a coffee shop for an Americano to enjoy on the walk home.

Leisure walking is SO important to me for both fat loss & mental health. I’ve tackled the importance of leisure walking in a few podcast episodes but here are a few of the highlights of why it’s so valuable to me:

  • it lowers cortisol (stress hormone)
  • it increases blood flow & therefore facilitates fat loss (when nutrition is on point)
  • it supports muscle recovery after workouts
  • it makes me happy

After a tough workout today, that walk helped a lot. Some people have a tendency to sit on their butts after a tough workout but the more you can get that blood flowing to your tissues, the better! Active recovery for the win! Plus, the sunshine & fresh air does wonders for my attitude.

On the food front:

All the coffee all morning. I’m a bit of a coffee weirdo – I drink my coffee with a glass straw. I use the straw to protect my teeth from acid & stains and I choose glass to avoid plastics. For those of you who have been asking, I’m not a huge brand loyalist with coffee but right now I’m drinking Death Wish.

I’m going out to dinner tonight & I’m keeping that in mind as I make my choices throughout the day. With that said, I’m kinda hungry this morning so around 11am I had a couple eggs over a big plate of cauliflower rice. (The reason the cauli looks kinda brown is because I used bacon fat in the pan & I burned the cauli.)

I posted a pic on instagram and someone told me it looked like a muppet. Good eye. I kinda see Oscar the Grouch but close enough!

After the workout I had Paleo Power Meals turkey chili. It was super tasty. (If you’re looking to try Paleo Power Meals, use the coupon code ebprimal20 to save 20% on your first order).

I’m headed out to dinner tonight and I’ll put up this blog before I head out. I’ve looked at the menu ahead of time and I’m pretty sure I can talk my way into sharing a couple of appetizers & an entree. The plan is:

Cauliflower ceviche (appetizer)

Roasted brussels sprouts (appetizer)

Pollo chimichurri (entree)

If that changes, I’ll update this tomorrow.

I hope you guys are enjoying these daily posts! Love you tons!