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9h • 🥑 General
🚦“ONLY 3 Workouts?!” – When Coach Checks Your Recovery Ego 😅💪
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:
Balancing intensity vs recovery, protecting my back while progressing, and optimizing fat loss without burning out.
I’ll admit… three workouts still feels uncomfortable to me.
But maybe the real flex isn’t doing more.
Maybe it’s trusting recovery enough to come back stronger. 💙🏋🏻♀️
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🚦“ONLY 3 Workouts?!” – When Coach Checks Your Recovery Ego 😅💪
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