Bodybuilding can be a tough way to make a living, both physically and mentally. That’s why I’ve made it a priority to maintain my own personal mental and physical wellness on and off the stage, through things like daily yoga and meditation. If you want to stay fit and competitive while enjoying life, check out my daily routine below!
Yoga every morning
While I don’t personally practice yoga every day, I can tell you from first-hand experience that a daily stretching routine is a great way to start your day and get your body moving.
It wakes you up, makes you feel good, gives you energy and focus, and—for me at least—it helps me sleep better at night.
Meditation twice a day
At a minimum, I recommend meditating twice a day. As soon as you wake up and before you go to bed is probably best. If that’s not possible due to time constraints, then at least once.
When trying to achieve your fitness goals, meditation can help quiet your mind so you can focus on other things such as your diet and exercise routine. If you are disciplined enough to meditate twice a day, then do it!
Eat healthy at every meal
As a bodybuilder, you know that nutrition is a crucial part of your training regimen. In order to ensure that you are giving your body what it needs to build muscle and lose fat, you need to eat healthy at every meal. The best way to do so is by planning out your meals ahead of time.
Sleep eight hours in total
I make sure to get eight hours of sleep each night. Not only does it help my mental well-being, but I’ve also noticed that when I sleep eight hours in a single night, my body is much more productive throughout the next day. Because of that, I make it a point to go to bed at around 10 p.m., wake up around 6 a.m., and get an hour or two of work done before lunchtime.
Morning coffee with coconut oil and honey
Coffee can have a bit of an impact on blood sugar levels, but when mixed with coconut oil and sweetened with honey, it’s actually been shown to help stabilize them. It also gives you tons of energy to face your day.
30 minutes in the gym
When starting a new training program, consistency is key. Even though you might have only 5 minutes to spare at first, carving out some time each day to train will pay off in dividends down the road. Remember, too: when you’re fresh and energized during your training session, that’s when you can push yourself hardest. Make your workouts count by making them as intense as possible!
Hormone imbalances are more common than you might think, and they can have drastic effects on our energy levels, weight, and health. Balancing your hormones can help you achieve a healthy body composition, lose weight, gain muscle mass and strength, sleep better and feel happier.
Get an hour of sunlight per day
As our skin is exposed to sunlight, there are numerous benefits that come along with it. Sunlight plays a key role in producing vitamin D, increasing your body’s natural production of serotonin (which makes you happy), and can help boost your mood! Studies have also found that those who spend time in direct sunlight tend to feel better about themselves than those who do not. Not only will spending time outside make you happier, but it will help you get fitter too.
Drink a gallon of water per day
The human body is approximately 60% water and if your body isn’t hydrated then how can you expect it to function properly? I make sure to always drink a gallon of water per day or more. It’s important to keep an eye on how much liquid you consume each day. You should also try and eliminate high-calorie drinks such as soda and juice, they are filled with sugar that will not help you in achieving your goals.
Stretch before bed
Get up and stretch before bed every night. It’s relaxing, energizing, and will help you sleep better. If you spend most of your day sitting in a chair or at a desk (I know I sometimes do), it’s good to get the blood flowing through your muscles and joints by standing tall for at least 30 minutes before going to bed.
Make sure to relax your shoulders; if you want a visual reminder of what that looks like, watch John Cena—one of today’s top professional wrestlers—dancing his way into our hearts.
About Bodybuilding Coach Maxwell Alexander:
MA(FIT), BFA(SVA), BS (KSU), Photographer, Designer, NYS Licensed Realtor, FAA Licensed UAS Pilot, Certified Elite Fitness Trainer, Certified Bodybuilding Coach, Certified Sports Nutrition Specialist, Entrepreneur, and Author, Maxwell continues to elevate the brand and design strategies for hundreds of companies around the globe.
Born and raised in Siberia, Russia, Maxwell has always been fascinated by the Cosmic Intelligence of the natural world. His extensive education in Mechanical Engineering, Fine Art, Theory of Design, Theory of Visual Perception, Psychology, and Graduate Experiential Design along with a decade-long career working at the World’s largest organization for the advancement of technology, led to a fascinating next-level approach to writing and creating art related to the topics of spirituality, creativity, sexuality, social responsibility, sustainability, design, bodybuilding, and fitness motivation.