so last year i completed a 10 week fitness muscle building challenge the transformation got me out
of my pandemic body slump and ever since i've been fully incorporating fitness back into my lifestyle
in this video i'm going to show you what a full day of working out was like for me
and some of the major lessons i've learned while getting my health back on track
it is 4 47 in the morning and it is just about 14 degrees out in new york city it's monday it's cold
the city is asleep but this is when i start my day i like to get out here when the city is still
asleep and get going early now by no means what i call myself a fitness expert but i've found in
life that i always have to have a very very strong routine and a rock solid reason why i'm doing this
when i had that rock solid reason why i'm doing this the work becomes enjoyable like a magnet
drawing me towards my goal it becomes habitual i know exactly what i'm after and how to get
it right now my why is my biggest why yet but some goals you gotta keep close to the heart man
i'm not gonna be sharing that one for a little bit at least and the thing also is just because
you have your magic why the work isn't going to be easy the work's still going to be hard
but when times get tough you have that reason to back your mind to keep on going and get it done
and with that i am on my way to the gym some mornings i work out in the gym some warnings i
work out outside on the streets or some mornings i work out at home my first workout of the day
is always cardio and some days if i'm not feeling a run on the treadmill i'll do an outdoor workout
on the streets where i sprint one city block i'm talking all out as fast as you can go and
then walk the next block to recover i'll usually go down 10 blocks or so and back up for a total
of 20 blocks or anywhere from 20 to 30 minutes of cardio i do cardio usually five times a week
always on an empty stomach and always first thing in the morning a lot of you watching might not
know this but i was actually a division one rower in college at northeastern university up in boston
and i was stoked when the Ergatta rower reached out with me to train on the rower so Ergatta is
a non-instructor-led game-based connected rower that simulates the feeling of wrong on water
the rower is also compact and bonus points that it has such an aesthetic design and
really complements my loft so nicely now the idea of accountability is the number one aspect
in rowing and the Ergatta community is full of members who are driven by competition so you are
actually racing real people you're racing real members of the Ergatta community and for me it's
really that aspect of competition and community that makes Ergatta work out i mean check this out
rankings second today's workout was an all-out 500 meter sprint we got second in the entire world
i believe he he's an nfl player i think the thing i love the most about their gotta rower
is that competitive nature where you can see the people you're racing against you can reach out to
them and say hey man i caught you in that last 50 meters let's go again another beautiful thing is
that the Ergatta rower has intuitive ai which is uniquely calibrated to your fitness abilities so
you know just exactly how hard to push it when you're racing they also release new workouts
every week and monthly challenges to switch it up there's also a monthly financing option that comes
in to 62 dollars per month which is just about 100 less than your typical luxury gym membership
which means you get a killer workout without ever leaving your home i am a true fan of the Ergatta
rower and i'm offering you the only discount out there on the internet all you have to do is use
my exclusive code down below in the description of this video or gotta thank you for sponsoring this
portion of the video usually as that rule of thumb i like to do 20 to 40 minutes of cardio today was
a bit different we did some sprints on the rowing machine with that cardio is done today on the
regatta rower now we have to eat more important than the workout itself is that post-workout meal
your meal plan is what makes or breaks any fitness goal this is my post-workout nutrition shake first
off we have two scoops of this pea protein from ritual i prefer the pea protein versus whey just
because it's a little little kinder on the stomach next up we have veggies i have this from athletic
greens it is essentially all the nutrients vitamins that you get from vegetables ground
up into a nice fine powder next up i have a cup of oats just for some carbohydrates you need carbs to
transport the protein to your muscles post-workout for the liquid base we have almond milk this is
vanilla from trader joe's unsweetened not too much sugar then finally we have our bcaas for recovery
i like to add in some blueberries or just berries in general to give it a bit more flavor and there
you have it post-workout shake now depending on the day's schedule i'm either off filming luxury
real estate or i'm in class i mentioned that i'm back in school and class is a full-time thing
so from about 10 till 4 pm i'm either working or in class which then brings us to workout number
two of the day i try to get into workouts a day if i'm feeling it and recently my fitness goals have
been less of a bulk and more of a lean athletic look a bit more toned less gym rat so i've been
working out at home the workouts at home are high intensity interval training so i do 40 seconds on
20 seconds off of the following 10 exercises with two rounds first up we have front kettlebell
squats and this is all about time under tension keeping perfect form so 40 seconds on rest for
20 seconds next up we have 40 seconds of curls really try to hold the curl time under tension
don't just try to bust them out really quick really feel that pump and hold those curls next up
we have your classic push-up again you're not just trying to bust these out you really want to slow
on the lower and explode up on the press after those push-ups we're going right into pull-ups
when i do my pull-ups i always make sure to do a full hang you don't want to cheat yourself
and just like the push-up explode up slow down then we go right into kettlebell shoulder
presses time under tension really feeling the shoulders burning especially after that push-up
set you're gonna definitely feel it next up we have hammer curls going back to our biceps and
if you're looking for a bit more of a challenge you can do a static hold while you're curling
meaning you're holding one weight parallel 90 degrees while you're curling the other
and switching back and forth right after your hammer curls we're going to jump into tricep
kickbacks working the opposite side of the arm the majority of the bulk in your arm is located in
that tricep so definitely want to work that next up we have kettlebell lunges again trying to work
on that form lowering down slowly exploding back up keeping your shins vertical and really feeling
that pulse in your glutes and exercise number 10 we have mountain climbers this is really just for
the cardio in the core after you finish all 10 exercises i repeat that twice sometimes if i'm
feeling it i'll go for three rounds which is a total of 30 minutes of working out my fitness
journey is constantly evolving and the workouts i'm doing now are definitely adjusting to my new
lifestyle or i'm in class i'm working a bit more so i can't be spending two hours in a weight room
and the thing i found to be the most important more important than your workout then your
nutrition is your mental health exercise that mind it's been a very long day here in the city my
favorite thing to do is to grab a book i make it a point to read at least one book per month that
might not sound like a lot but 30 to 45 minutes a night of reading will do wonders even on those
nights where you don't feel like reading grab your journal write down how your day went write
down how you're feeling and i found especially once you have five ten years of journals you
can really look back and see the journey because it's about the journey the destination is great
your fitness goals are great but the process everything's made in the process comment down
below if you want to see more videos like this or if you want to see a full day of what i eat if you
like this video make sure to give it a thumbs up and with that i'll see you in the next video
now