My name is Joel Griffin, I am the founder and owner of Gauntlet CrossFit and I am often asked about my specific nutrition, training, and and overall daily regimen, so I thought I would share with you what a day in my life looks like.

 This blog post will be Part 1 of a look at a typical day of mine with all of the specific foods, supplements, and products I use. So grab your popcorn, sit back, and enjoy the show…..

4:30AM – Cock-a-doodle-doo! Wakey wakey eggs and bakey! The lazy Arizona sun begins its reach through the bedroom blinds and my gentle sleep monitor lulls me from my slumber. It’s time to begin yet another glorious day in the shoes of a coach.

I begin my day with a quick weigh-in on my Withings WS-50 Smart Body Analyzer. This scale is amazingly fast at giving me the stats I need quickly, and it is Wi-Fi connected, so It automatically sends it to my tracking apps for progress charting. I then hop in the shower to wake up and scrub down for the day ahead.

I have recently been making a push to use organic and natural products for hygiene and grooming.

There are a lot of great natural products out there, but these are the ones I use:

 – Dr. Bronner’s Fair Trade & Organic Castile Liquid Soap

 – Dr. Bronner’s All-One Pure Castile Bar Soap

 – Jason Sea Fresh Toothpaste

 – Kiss My Face – Lavender and Shea Moisture Shave

 – Sam’s Natural Deodorant

5:00AM – After dawning my coaching garb (Shorts, T-Shirt, and Sneakers), I head to the kitchen to begin breaking fast. The most important part of the day happens here. What you eat for breakfast can make or break the rest of your day, so choose wisely.

I am a creature of habit and tend to eat the same thing for breakfast every morning. But before I start chowing down, I need my Super Powered Super Green Shake and a few supplements. I swear by the supplements and products I take each day, and I am a firm believer that this collection of goods first thing in the morning can change your life.

Here is a list of the supplements I take first thing in the morning to insure my body is in optimal condition to take on whatever life may throw at it today.

 – Amazing Grass Original Green SuperFood

 – Trace Mineral Research Concentrace Trace Mineral Drops

 – SFH S03+D3 Super Omega-3 Liquid Fish Oil

 – Gaia Sciences Organic Vitamin D3 5,000 IU

I first gulp down my fish oil, pop my Vitamin D3, then rinse it down with a my Super Green and Trace Mineral Shake (Fill the shaker to the top with water, then chug).

WOWZER! What a way to start the day!

Now for breakfast. I start the Keurig up to get my coffee brewing (Marley Organic Coffee) while I weigh out a single serving size (53 Grams) of my favorite fiber packed cereal (Kashi GOLEAN Crunch, Honey Almond Flax). I then add a single cup of Chobani Nonfat Fruit On the Bottom Yogurt to my cereal bowl and mix it up. I throw in a medium organic banana and call it an epic morning.

5:15AM – Time to start my morning commute the one and only Gauntlet CrossFit in Cave Creek, AZ. I started this gym back in 2013 and it has changed my life in so many rewarding ways. I get to be around amazing people that are making positive changes in their lives ALL DAY LONG! I can’t think of a more rewarding way to spend your day.

On my commute to my dream job I rock out to whatever music feels fitting that particular morning, I really do listen to anything and everything from classic rock to Dubstep. If I’m feeling it, I’m jamming to it.

5:45AM – I have arrived at the gym (work). Get the gym set up for a day of classes

6:00AM – My first class of the day. Time to make it happen! I often get asked “What is CrossFit?

I believe CrossFit provides so much more than just fitness, it empowers people in all areas of their lives. It builds confidence, It redirects goals from “I want to lose weight” to “I want to get stronger and faster,” It’s a community where you will meet new people that are willing to go down the emotional and physically challenging road that is “Getting Healthier.” And most importantly it is fun!

You may be pleasantly surprised that we are not a bunch of “crazed muscle-heads doing EXTREME workouts,” we are your neighbors, brothers, sisters, mothers, and fathers just trying to live a happier and healthier life.

Every workout we do is completely scalable to match your current fitness needs, and there is never any pressure to do more. Our main focus is to teach you how to move better, so proper form is always on the forefront of all of our workouts.

For those of you that have never tried the sport of fitness (CrossFit), get out there and support your local box (CrossFit Gym). Most of us offer a free trial of some sort to try it out, so there is nothing to lose.

7:00AM – First class is complete and now it is time for Coach to train. I generally train myself for about an hour to an hour and a half depending on the workout I put together for myself. Sometimes I’ll do the WOD (Workout of the day) that the gym is doing and sometimes I put together a different workout.

I generally train about 5-6 days a week depending on how I feel. I am often asked what my training routine looks like, and honestly, it plays out dependent on how I feel that particular day. I try to make sure I do some metabolic conditioning (High Intensity) everyday I train, in addition to some strength or skill work. The secret really is just being consistent. I commit to myself at least an hour a day for some sort of physical activity.

I do find it helpful for recovery and growth to supplement correctly during my training sessions. I always have an intra-workout BCAA (Branch Chain Amino Acid) drink during my training session. I use Bulk Supplements Pure 2:1:1 BCAA’s because it is clean and pure with no artificial sweeteners and junk. After my workout I will have a post-workout recovery mixture of a few different items.

Post-Workout Shake:

SFH – Fuel (This brand is amazing because it is all natural and it tastes great too)

Bulk Supplements Pure Micronized Creatine Monohydrate

PRO SUPPS Pure Karbolyn (This peanut butter flavored carb powder is pure heaven!)

I have found this mixture to be optimal for my current goals. Having a 1-to-1 protein/carb mixture within 30 minutes of your workout is absolutely integral for proper muscle repair and growth. This 30 minute window may be your body’s most anabolic time frame, don’t waste it! In fact, if you aren’t doing this currently I highly recommend starting TODAY. It could take your fitness goals to the next levels.

8:30AM – I coach class at Gauntlet CrossFit.

9:30AM – I coach class at Gauntlet CrossFit.

10:45AM – I close up the gym for mid day and head home to handle administrative tasks and eat lunch.

11:30AM – Once I get back home I will usually head to my home office to start working on the weekly check-ins from you fine folks on the If It Fits Me – Coaching Program. I will also take care of any additional administrative tasks on my plate such as: blog writing, responding to emails, reading about the latest in health and nutrition, programming for the gym, returning phone calls, and working on any open projects I may have.

1:00PM – Lunch Time! After an awesomely productive morning of coaching and training, my body is ready to feed. As a creature of habit, I find myself eating pretty close to the same thing for lunch everyday. It usually consists of:

 – 7 ounces of lean meat (seasoned chicken or turkey)

 – 120 grams of organic sweet potatoes

 – 130 grams of apple (Granny Smith or Pink Lady)

 – 120 grams of red bell peppers

 – 2 Dove Dark Chocolate pieces

My lunch time is usually my time to decompress on the couch for 30-90 minutes depending on what daily administrative tasks I still have to do. I spend this time catching up on one of my favourite shows, mindlessly browsing the webs, reading comic books, or playing a video game (Yes, I am a gamer nerd).

These are activities that allow me to turn off all of the obligations in my life for a short period of time to sort “reset” and prepare for the rest of the day. I think this is a highly underrated relaxation practice that most people don’t do daily because of our hectic lives. But making the time for yourself can be very rewarding and will lead to a better overall balance and quality of life.

2:30PM – By this time, I am usually done unwinding and I head back to my home office to work on additional administrative tasks.

3:30PM – Afternoon snack time. My afternoon snack will very from day to day but I usually pick from a small collection of my favorite snack foods that I know can be juggled to fit my macros. Here is a list of my favorite snack items:

 – Snyder’s Of Hanover Fat Free Pretzels

 – Lenny & Larry’s Complete Cookie (These are all natural and vegan and they taste AMAZING!)

 – Kirkland Signature Peanut Butter Filled Pretzels (I am a peanut butter fiend)

 – Organic Perfect Bar (many flavors to choose from, all delicious)

Come back tomorrow to read the conclusion of “A Day In The Life Of Your Coach”