A Day in the Life of Get-Fit Guy

Get-Fit Guy walks you through a typical day in his life, showing you how he incorporates fitness and health lessons from his show into a busy day of work and family. (Surprise: He doesn't spend hours at the gym!)

Ben Greenfield
5-minute read
Episode #185


Sometime between 4pm and 6pm, I finish work, spend time with my family, and of course, also do my exercise routine.

If I’m hungry, I have a pre-workout snack – which lately has been a little bit of coconut milk mixed with some protein powder and a touch of chocolate.

A typical workout for me consists of a warm-up on my bicycle with a few dynamic stretches thrown in, then a full body weight training routine mixed with cardiovascular intervals, which is the best way to simultaneously build muscle and burn fat.

For example, if I’m at my home gym, I’ll put on a 40-50 pounds weighted vest (a good fat burning, muscle building tool), then do 10 push-ups, 10 dumbbell squats, 10 dumbbell overhead presses, 10 pull-ups, and finally finish with a cardiovascular burst of 25 medicine ball slams. Then I’ll rest one minute, and repeat for 4-5 rounds.

And I always finish with some deep diaphragmatic breathing to unwind and destress.


In the evening, after my workout and another cold shower to cool down my core temperature, my body is very insulin sensitive and much more likely to take high amounts of calories, nutrients, and carbohydrates to restore energy levels and to repair muscles. So I sit down with my family and generally have a large dinner, packed with protein like organic beef or wild-caught fish, roasted vegetables or another salad, and the majority of my carbohydrates for the day from a natural, non-processed carbohydrate like white rice, quinoa, sweet potato, yam, beets, carrots, cauliflowers, etc.

And yes, I have a moderately-sized glass of red wine most nights with dinner!


Finally, after a bit more family time and some guitar practice or an occasional game of tennis, I put the kids to bed, then hit the sack around 9:30pm or 10:30pm.

I make sure to avoid common sleep disruptors like heavy nighttime snacking, television, smartphones, and ereaders. Usually, I finish the day with a big focus on relaxation, lying in bed quietly with more journaling, a little bit of reading, and some snuggling with my wife. Remember that when it comes to your health and fitness, relaxation and destressing are just as important as exercise!

And that’s it!

You now know many of the ways that I practically incorporate the tips that you often read about on the website and hear in this podcast into my everyday life.

Of course, I expect you'll have questions and comments, so consider this your open invitation: If there's anything you'd like me to address about a day in the life of Get-Fit Guy, then leave your thoughts in the Comments section below or join the discussion over at Facebook.com/GetFitGuy


About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.