Had my 1:1 during our 6-week challenge and my F45 coach asked me this: “If I told you that you can ONLY do THREE workouts per week — at F45 and/or 24 Hour — what’s your reaction?” My honest reply? “Three days is NOT enough. The gym is my outlet. It’s how I de-stress from work. It keeps me balanced.” And he calmly said… If you’re tired and you allow your body to truly recover, you’ll come back stronger — even with three workouts. More workouts with poor performance doesn’t equal better results. Recover well → perform better → build more → make smarter progress. Oof. That one sat with me. Because I love training. It’s my therapy. But he challenged me to think: Quality > quantity. Recovery is strategy — not weakness. Then he gave me homework: “What are your health pillars?” Here’s my F45 1:1 snapshot 👇 🏛️ Lena’s Health Pillars: 1️⃣ Recovery & Sleep (Now My #1) - I need 2 recovery days, not 1 - Sleep directly impacts performance - Working on phone hard stops + better wind-down - Listening to fatigue earlier Goal: Train hard, recover smarter. 2️⃣ Nutrition & Body Composition - High-protein anchor every meal - Fiber focused - Macro tracking (Premium MFP) - Meal prep even on tired days Goal: 35% → 20% body fat while maintaining muscle. (I might change my mind depending on how I look at 20% body fat) 3️⃣ Training & Strength - Strength 3x/week + HIIT 2x/week - Track PRs + progressive overload - Modify for back safety (2mm disc bulge) Goal: Build lean muscle + age strong. 4️⃣ Mindset - Adapt instead of spiral - Discipline over emotion - Use setbacks as data 5️⃣ Accountability & Support - Community driven - Partner accountability - Lead by example for my daughter 6️⃣ Longevity & Self-Respect - Back-safe training - Recovery without guilt - Night guard compliance (I grind my teeth when lifting heavy so the dentist encourages me to wear during lifting) - Thinking 60+, not just now 📍 Current focus:

Today I'm feeling well again. I did a 6 k run and mealpreped again. Will put it into MFP when my daughter is in bed. We're battling English where she will writing a test tomorrow. Mealprep Breakfast is tiramisu oats with espresso and skyr. Lunch is veggie nuggets salad, german curry wurst and potatoes and rice with onion, tomatoes and eggs. Hopefully this week will not be that busy like last week. Plan to go to my Boxworkout class and doing some home workout. Spring is starting and I have a lot to do in my garden. It's a workout for itself. 💪