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Welcome to the third and final email in this series on “how many days per week should I workout?”. In this email, I wanted to share with you a glimpse into my fitness routine and what keeps me motivated and thriving day after day. While my approach may not be suitable for everyone, I hope it serves as inspiration for finding what works best for you and your unique goals and lifestyle.


Running holds a special place in my heart, and I lace up my shoes for 4-5 runs per week, totaling around 20 miles. Most of my runs are done at a zone 2 pace, keeping my heart rate between 125-130 beats per minute. I find mental clarity in hitting the pavement, especially first thing in the morning.


CrossFit is my go-to for strength and conditioning, and I aim for 5-7 workouts per week. Most of my sessions fall within a moderate effort range, hovering between 70-85% intensity. However, I reserve one day per week to really push myself to the limit and challenge my boundaries.

Hot Yoga:

To balance out the intensity of my other workouts, I incorporate 1-2 hot yoga classes per week. These sessions not only provide a physical challenge but also offer mental clarity and relaxation. I thrive in the heated environment and find it incredibly rejuvenating.

Future Goals:

Looking ahead, I plan to add more bike rides to my routine as I prepare for another Ironman in the fall. It’s essential to adapt and adjust my training as my goals evolve and change.

Mindset and Recovery:

I rarely take complete rest days, not because I feel obligated, but because exercise is truly life-giving and therapeutic for me. Movement nourishes my body and soul, and I prioritize proper nourishment with nutritious food, hydration, and quality sleep. Even on days when I wake up feeling sore or fatigued, I know that pushing through a workout will ultimately leave me feeling better and more energized.

Finding Your Balance:

It’s important to recognize that my approach may not align with everyone’s goals or preferences. The key is to find what works best for you – the proper frequency, volume, and intensity that support your health and happiness. Whether it’s running, CrossFit, yoga, or something entirely different, prioritize what brings you joy and fulfillment.

Remember, fitness is a personal journey, and there’s no one-size-fits-all solution. Embrace experimentation, listen to your body, and trust in the process. Ultimately, the most important thing is to find joy and fulfillment in movement and nourish your body, mind, and soul along the way.

I hope that you push forward and find the perfect balance, so you can dominate on your fitness journey like never before. Remember, if you need any assistance designing your routine, I’m here to help you every step of the way.

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