Day In The Life of a Successful Online Fitness Coach

Good morning, ladies and gentlemen.

What up? Good morning. The dogs are gonna get fed. I'm gonna make some protein coffee. And Brett actually already plunged. He's. He's way ahead.

If you make protein coffee. Here's the hack. So everyone.

Complains that sometimes it gets just a little bit clumpy. If you like, that's all you need. Just a splash.

Cinnamon cookie batter.

Chocolate collagen. So because I have a mega mug, I'll do a full scoop of each. I honestly wasn't a coffee person until I started having protein coffee. But I also didn't get very much protein in before I started tracking my food. And it was like, it's so eye opening because protein is responsible for maintaining lean muscle. And I would like. I didn't have a problem working out. I liked working out. I just didn't eat enough protein. I ate, you know, a crap load of carbs and fat, but not enough protein. So I was just like, spinning my wheels, couldn't see progress. So a friend of mine, like, he was like, you should just try this because your breakfast right now is nothing but carbs and fats. So you need a way to get some high protein in right out of the gates. And now I'm hooked.

Smooth. No clumps. If you guys are looking for a book to add in, just like Daily Routine Firelighters by Lou Carella, it's you read one age every day. I'm obsessed. I also have a tattoo from a Lou Carella quote. He shared it on his Instagram story at one point. Basically, everybody wants to be a part of something special. Everybody wants to be remembered for doing something, but nobody wants. Everybody wants to jump in on something that's already done, but it doesn't need you. It's finished. So do your best not to waste your God given talents on something that doesn't need you. Go build. I just love that the other book I'm reading right now is called Traction.

I'm gonna make the bed and then I'm gonna start getting ready. I'll put on a little bit of makeup because I'm gonna record workouts this morning and be in front of the camera for an hour. I'm gonna be in front of the camera for 24 hours. I record full length workouts, so they are 28 minutes each, and I'm there the whole time. So I'm gonna do the workout right with them. Basically, the idea is that I want them to feel like they're working out with a friend. Like, if you were working out in your Basement with your best friend. That's exactly how I want you to feel. So that's the vibe I go for. And then because we have a workout out of state coming up, I'll be in Nashville. I'm gonna record two this morning because I'm just trying to stay ahead. So I've got arms and back. Outfit gonna change. Juicy booty club outfit. We're gonna plunge. And it is officially week eight of the challenge. So I want to take my final progress photos. I am almost out of my melonberry.

Check this out. This is high concentrated.

It probably, like, wasn't even maybe a scoop of half.

Right after coffee.

What do I do for a living? So I was a dental hygienist in 2020 when Covid shut my gym down. We were just like, working out in a gym on our own time. Had nothing to do formally with fitness. We started working. We're just working out in our basement, like, unfinished basement. We had, like, Facebook marketplace. Random dumbbells was the only equipment. And I started posting videos, like, very short. So mind you, when I post, like, my workouts now are 28 minutes long, but I would post like a 20 second clip on my story, and it would maybe stay up for half an hour, and then I would delete it because I would be like, oh, my gosh, that's so embarrassing. What if someone saw? I had maybe 3,000 followers at this point. So, like, it was a very modest following. People were in the same boat where they were working out on their own for the first time ever. And my demographic, 99% of the people that I work with are women. A lot of them are moms. Like, it's hard to justify. Hard to make time to drive 15, 20 minutes to a gym, sometimes longer. And then by the time you get there, you have to carve out that time. You have to worry about childcare while you're there. Not to mention that you don't know what you're doing there a lot of times, or you're intimidated by the people there. You don't feel like you belong. So for the first time ever, everyone was in a situation where we're all working out at home. It was okay to look stupid or to not know exactly what you were doing. No one was judging you. So I just kind of rolled with that. And I started posting dumbbell workouts because I'm like, well, everyone is in this crappy situation together. It could help somebody else. I somehow, like, got the courage to post a 28 minute workout on a private Facebook group. And I started Lex J Wellness June 20th of 2000 and 20. So we're going on close to four years and I've been doing that six workouts a week ever since. When your workouts are dumbbell only and you could just walk to your living room, walk to your garage, it makes the excuse list a lot freaking shorter. Welcome to LDW hq. So I had mentioned when I started posting my workouts, it was in our unfinished basement. I call this the dumb gym because I initially called that the dungeon because I always joked, like, it looked like it was a scene from Saw. The walls were concrete, like, completely bare. It was sketchy. Like, it was one of those things where I'm like, okay, if I poke fun at it, then it won't hurt as bad when someone else does. But it. It was not a pretty aesthetic. So this is like a huge upgrade. We're gonna do a little bit more tricep work today. You making PowerPoints over here? What are you doing? I just screen share on there.

Good morning, ladies and gentlemen. We have arms. We have back.

The work is going to come before the belief. If you continue to push that self confidence builds. The next time we do those, you're gonna be like, I know I can do those because I did them before.

We're not doing anyone any favors if you cut corners.

There you have it. 28 minutes. I am so sweaty. I want to get ahead. I want to record another one. So I'm gonna change outfits, try to stop sweating for a second and switch this around, get set up for that. And then we'll have 28 minutes of lower body. Juicy Booty Club.

Sun's waking up.

If you are determined to have a good workout, your intensity, your, you know, the weight you use, the pace you go all those things that the ball's in your court, which is I what I always tell them, like, I'm gonna give you the game plan and you're gonna get out of it what you put into it. Welcome to the Juicy Booty Club, guys. Happy hump day. Rump day, girls. It is the Juicy Booty Club. You know the drill. We're gonna be in and out in less than 30 minutes.

The time's gonna pass regardless. Let's go to work. You have so much going on. You got so much on your plate, but you carved out 30 minutes. Take care of yourself.

There we have it.

In college. It's so embarrassing. I think I got like a 9aM was the crack of dawn like a 9aM class. Forgetting 8am there's no way. I was going, but I would miss half of my 9AMs because that was just like so early to me. And now I just. I love having that time where it's quiet. It's me doing exactly what I want to do before the day gets ahead of you and before.

Anyone else needs anything from you. And that's what I always talk about with like specifically the parents that I work with. That two minutes went so fast. So specifically the parents that I work with when they have so many demands on them. Like if you can start your day on your own terms, it's incredible just how much better the rest of your day feels.

So honestly, the majority of the day I'm like sitting at my desk. Today's gonna be a little bit different because we're gonna be shooting content so it'll be a little bit more exciting, which is why I feel like most people don't know what I do because it's just boring to show me just sitting there. So I'll take you down to my office. I'm gonna catch up on emails. It's Monday morning, so just catching up on some things that have happened over the weekend that I need to get get going on. And then I'm gonna post an announcement in the the app for our clients in the first form app.

If we have enough time. Jarrett Bond wants to talk on the phone. So we'll call him and then Dawson will be here at 9:30. Good morning, guys. Happy week eight. The whole purpose of the past two months is for us to solidify habits that we're going to continue through 2024. We're going to continue beyond that. So this is just the launch pad. We're treating this as the foundational layer. So just a reminder that although we're coming to the end, it's so exciting. You guys have been working incredibly hard. This isn't the end. Good morning, Mr. Bond. Morning. Good morning J Bon little hiccup. And your event on the 9th, your venue can only hold 40 people.

What the hell?

That changes things.

Life of a business owner, huh? Yeah. You would just. Yeah, I guess that's my fault for assuming that a place that does soccer and football.

A couple hundred. So I do a lot of pop up events. I'm based out of Missouri and all of the workouts so far have been just around Missouri. But this is my first out of state event. It's in Nashville and it's in less than two weeks. This part's done. Oh, what's up? What a content day.

All Right. So we just wrapped up gym content. I'm gonna go change. We have a team meeting in 30 minutes. I'm gonna grab an energy drink because this morning has been exhausting.

All right. Two dream bears.

The new favorite.

Imagine how cool it be to just know that you're the best in the entire world of doing something. And I know that for a fact that I eat more cucumbers than anyone in the entire world. I think I'm the best.

We're gonna shoot some nutrition content. So bas. The purpose of this is to show calorie comparisons. So for instance, like this little slice here. 730 calories. Whereas how much. How many apples could you get? Six entire apples. And it would take so long to eat. You'd likely be full after two apples max. Maybe three. And you could eat six apples for the same calories as this. Where I could eat this in like four bites and I would still be hungry. These apples are heavy. Well, good thing you work out.

I know what you're thinking. This peanut butter looks like a pile of shit.

In what world are you just gonna eat it?

You could eat this piece of cake or you could eat all of this and still have calories left over. What are you doing? I'm showing you how so you could drink this entire thing of fair life milk for less calories.

Than this singular honey bun. That's cool. Okay, that was a wrap with Dawson. Before Megan heads out, we're gonna get her 45 minute walk in. She's on phase two. So it is surprisingly like 70 degrees in Missouri right now. So I'm gonna change into shorts and then we're gonna be on our way. Get our ass outside. Roll with me Take you for a ride Just come and see take a look inside. Yeah, it's all you need.

We're probably gonna record a podcast. Brett and I tracking that. No. What are you guys gonna talk about on the podcast?

So I text her and I told her I thought I had a good idea. What's your heart disease? It's not. It's not sexy, but my dad has had four heart attacks, so it is something that like hits home. Test, test, test, test, test. Testosterone, Tony. I don't know why I started doing that, but I always do it every time I test the mic. What's up, guys? Welcome back to another episode of the Lexi J. Wellness Podcast. I'm your host, Lexi Johnson. This is my husband and co host, Brett. And Brett came to us with the topic. So he came to. Came home from work kind of with A fire lit under him and lots of statistics that he apparently wants to quiz me on. So I'm gonna let him take the reins on this. I know that I know the topic for sure. We're gonna talk about heart disease and just its ties to exercise. But I know that he wants to kind of quiz me on a couple things. But this is obviously something, as you guys know, that's near and dear to me. With my dad's history and him having four heart attacks in his life, that's obviously something super important to me and that hits home. So I'm excited. Let's chat. Let's do it.

I don't think people realize the extent to what an actual psychopath I am when it comes to my step goal. This may be an unpopular opinion. I think sticking to a high step goal, now high is important there. It's not like 10. Sticking to a high step goal is more impressive, takes more discipline than sticking to a consistent workout regimen because you can make the decision. Also have to note that I want you to, you know, have a workout regimen also. So it's not an and or an or. But if you stick to a high step goal consistently, you have to make continual commitments throughout a 24 hour period. You have to step over your lunch break, you have to step after work, you have to step when you don't want to. But you can get up and go to the work, go to the gym for 45 minutes or do a 30 minute class or whatever that looks like and be done with it. Make that singular, singular commitment steps more often than not. It's like until I'm going to sleep. I've always taken reds and greens at night. I typically take microfactor in the morning with my breakfast, but I missed it this morning so I'll just do it with my reds and greens. I also should state that I do magnesium with my reds and greens. And that's just a good practice to put into your nighttime routine. Kind of winds down. As you can see by this point in the video. You've been with me all day and I've just been running like a mad woman. So it helps me just relax my body. Which after a day like today, I typically don't have issues with just chilling out. But it's always nice just to relax your muscles. Anxiety too. And then the reds and greens are going to be super beneficial when it comes to bloating and digestion. So if you think about your stomach actually has digestive enzymes in it. But a lot of the food we eat. It's not equipped to break down. You know, you don't have enough digestive enzymes, so the Greens have digestive enzymes. Get that in your gut. That way, it's actually breaking down the nutrients. You can utilize it. I've been doing this for years, and it's just kind of my way of telling my body, like, okay, you're done eating for the night. As soon as I get done with this, I'll brush my teeth, and then I'm going to bed. All right, guys.

I'm afraid I'm gonna say it with a mustache. With a Greens mustache. That was a day in my life. Thank you so much for watching, for hanging out. I hope you enjoyed it. But we're gonna go to bed, and we're gonna do the exact same thing tomorrow. Sam.