I am the president of Orangetheory. As an introvert, I rely on 2 breaks during my workday and an acupressure mat to recharge.

This as stated article is based on a conversation with Lauren Cody, Director of Orange Theory Fitness. It has been edited for length and clarity.

Rarely are two days the same.

I travel a lot, but what I try to keep consistent is some kind of routine.

The triangle of sleep, exercise, and nutrition are aspects of my day that I try to keep really consistent.

I start with a quick scan and some exercise

I wake up at 5:45 am

Mentally, I just do a little scan in the first five minutes that I’m awake. how do i feel Did I sleep well? how is my mood And based on that, I’ll make some adjustments to make sure my energy stays even throughout the day.

I listen to news podcasts every morning while I’m getting ready because I want to stay on top of current events. I scan a lot of emails from the moment I wake up.

Then I want to start with a little movement, before I know that I will give the rest of the day to the business, to my colleagues, partners, franchisees and important stakeholders.

I try to get to class at 6:15 a.m. to do Orange Theory, and I complement it with outdoor runs. I really like to be outside and in nature for 30 minutes a day. It makes such a big difference. On weekends, I will do Bikram yoga as part of my recovery.

When I get ready for work, I like to intentionally have 15 minutes to organize my mind around the decisions that need to be made, the people I’m meeting, and the priorities I have.

My morning supplement stash

I rely on a lot of supplements.

Collagen supplements are an easy way to get another 10 grams of protein, and they’re easy to take because they’re tasteless. I put it in a hot drink to start the morning. I have also just started with creatine supplements.

Given my age and my stage of life, things like turmeric and anti-inflammatory medications are also important to me. Making sure I’m not stiff is a huge help throughout the day.

I really enjoy tea, especially green tea from China and Japan, and this is my go-to for caffeine. At the moment, I don’t do caffeine, so I drink peppermint tea.

I focus on getting enough protein for sustained energy

I’m not the most creative person when it comes to food, but I do have a few go-tos.

For breakfast, I have eggs. I have bone broth, and I eat a lot of berries – mainly raspberries and blueberries. I also really like kiwi. When I make a protein shake, I add a green banana because I really prefer the taste and consistency of a ripe banana.

I avoid gluten and most dairy. So I have a special dish that is nutty for toast.

For lunch, I’ll eat a piece of fish or a piece of chicken, usually a green or sweet potato or rice. I just keep the carbs low because I feel like I have good energy. I don’t do well with heavy proteins like red meat.

For a large part of my career, I experienced an afternoon slump, and I would eat a snack, usually something sweet. I realized that when I eat enough protein, getting about 90 grams a day, I no longer have that sluggishness.

I take breaks to reflect and prioritize deep work on the plane

During the day, I take my time to think. I’m kind of a mix of an introvert and an extrovert, a little more on the introverted side. So I try to have at least two breaks a day where I have 30 minutes to catch my breath, and reflect on things a little bit.

I travel twice a week, and I really appreciate that travel days are uninterrupted focus and concentration time. I can get a lot done on flights, so I really like flying for that reason.

I usually travel in the late afternoon. It seems like it’s a good time because most of the day has passed, but it’s not too late. I can still get a good chunk of work done with good energy.

My workdays are long, but end with a little delay

I usually work about 11 hours on tour days, maybe 13 or 14.

In the evenings, the work shift is more fluid than ever before in my career. When I meet with franchisees, we try to take some time to build that relationship.

I love being in the fitness industry because people’s routines are so focused on health and wellness, not staying up late.

When I first started at Orange Theory last year, we had a leadership team meeting. Dinner started at 5:45 and ended at 7:30, and no one was drinking. Everyone was ready to get back to their routine. It’s a really healthy, wholesome environment.

Lunch gives me time to relax with an acupressure mat

Once it’s around 6:30 p.m., I want to make sure I eat dinner so I don’t fall asleep, but then I’ll be immersed in work for the rest of the evening and until I fall asleep.

In the evening, it’s easy for me to eat something like a hearty chicken soup or vegetables for dinner because it’s so nutritious and warming.

When it comes to the end, it’s time to connect with my family first and foremost, to see how their days went.

Then I’ll find some time in a place where I won’t be disturbed, usually my bedroom, close the door, and bring myself back to myself.

I take 30 minutes to stretch, do some meditation, and breathe while I lie on the shakti mat. It has plastic spikes, and the mat draws your circulation to the surface, so your blood goes to the muscles. It’s very relaxing, and when you wake up the next morning, you’re not sore and stiff.

I love period television and inspirational stories

I don’t usually watch a lot of TV, but to relax, I really like period dramas or historical documentaries.

I like to read inspirational books. I just read “Iron Hope” by James Lawrence. He spoke at our convention last year.

I now go back and look at a book I read 10 years ago: “The Rise of Superman: Decoding the Science of Ultimate Human Performance.” This is interesting. It goes through case studies of extreme athletes, how they get into flow, and how you can recreate that in a business sense.

If I don’t have time, I might read something light, like an article that friends and colleagues have sent me. It’s a nice little snack to mentally disconnect.

I usually don’t go to bed before 9:30pm, but I try; It’s usually around 10, sometimes 10:30

And if it is Friday night, I will take bath. This is the greatest cure for me – a full salt bath.