 Do you go out and then come in? Hey, what's up? Good morning. Come on in This is Sam behind the camera. Sam's done all of our videos for the last several years So I get asked a lot about what my pre-workout routine is It's early in the morning. We film early in the morning a lot of times. So come on in to the house So I have I Have done quite a bit of online coaching already this morning. I get up about 430 445 in the morning My family's still sleeping out. You probably can't hear there are sound makers going on the white noise upstairs My kiddos are still sleeping. My wife is now up. So I've come in and done online coaching already this morning I come in I make coffee throw on its fall. So I throw on the hoodie and the sweats do my basic online coaching and urgent work but not the super important stuff and Then once I get out of that I start to transition into pre-workout routine And so what is my pre-workout routine? I'm going to show you this morning You've probably heard that I'm a coffee snob. I'm not the biggest coffee snob in the world I mean listen coffee's coffee. It's great, but I want high-end coffee And so I invested a couple years ago in a really nice ECM Really semi-commercial semi-home machine. This is a German machine for espresso Shout out to my good buddy and client Wade who told me to get this So I'm gonna make espresso an americano. I also make one for Sam He always wants one when he comes in and so let's do that this morning So what we're gonna do is we're gonna set the timer or set the scale We're gonna tear it out. We're gonna get about 20 grams and this is my favorite reformation coffee So good even a Catholic would like it. That's what I always say We're gonna hit this we're 21.2. So we're just a little tiny bit over so we're gonna knock out just about a gram That's gonna be just about perfect and it is Pop this off Tamp it down Nice spin Nice to smooth Put this in Oh, dude, this is an Ethiopian blend. I'm gonna tear out the cup So I did about 20 grams of coffee. So I want a little over 40 grams of Espresso, so I'm gonna kick this on. I'm gonna turn on the timer. I'm gonna run at about 24 seconds You can see nine bars exactly what you want between the eight and the ten And you can see that beautiful espresso Coming out of there another 10 seconds Cut it off here We should be somewhere pretty close to 40 grams at that point and we are that's perfect And then I'm gonna turn into an Americano. So I'm gonna kick the water on give me a little more volume And kick it off And we have a beautiful espresso and I'm doing this because I want the caffeine now If I've already had quite a few coffees in me or like just a lot of liquid on my belly I might just go with a pure espresso just so I get that quick hit of caffeine And then I can go to my like my pre-workout nutrition Which sometimes if I'm gonna work out a little bit later in the morning, I might do eggs Most of the time if I'm gonna go early, I want fast digesting Protein and carbs not much fat and so I'm gonna show you my favorite protein shake that I make in the morning for pre-workout It gets the calories into my system pretty quick makes me feel really good And then I can have a regular meal after training. So let me show you what that looks like All right, so this is my favorite protein shake I make this all the time I made it for lots of my staff when they come in I love these fair life protein Drinks I get these at Sam's they have something similar at Costco. We've got that too. I think it cost goes the core power It's 30 grams of protein. It's not a ton. I don't need a ton of protein pre-workout I need protein post-workout and so I need just enough. This is ultra-filtered. It doesn't have lactose in it It's not gonna tear my stomach up. I've picked a pre-workout shake That sits easy on my stomach. It doesn't tear me up. It doesn't make me bloated doesn't make me gassy Which is a problem and so what I'm gonna do is I've got this ninja blender And I'm gonna put three ice cubes in it typically I wouldn't put them in the bowl But you know for the power of television, that's what we're gonna do Three ice cubes. I'm gonna pour the Protein shake protein milk in I'm gonna put one banana in by the way. Let me show you this so bananas pretty ripe So I have ripe bananas and green bananas that we eat I want ripe bananas because I want the sugar in it You don't open a banana from this side. Did you know that Sam you open it from this side You just pinch and pull and it's so much easier to open your banana and so we put that in Pull it on down Put that in I'm gonna put one tablespoon of love PB2 or a PB2 knockoff. I think again. This is probably from Costco, so and this is just a dehydrated peanut peanut powder I'm gonna put one teaspoon of pure creatine monohydrate in Like so and then again only for pre-workout because I want the carbs some fast-acting carbs This is fresh local honey. This is actually from Hamburg's daughter They've got many millions of bees. I'm gonna put about a tablespoon of honey in there, which is not that much About a tablespoon of honey There's my kiddo's alarm going off and then I'm gonna take this extra honey cuz we don't want to lose it And I'm gonna eat it. All right. Once that's all in put this in blend it up and done grab a cup and This should make almost exactly one of these cups Just about perfect and you get a nice peanut butter vanilla banana protein shake And that's it you see I'm not messing around I'm not trying to enjoy the thing It's pretty good, but I'm not trying to enjoy it. I'm not trying to nurse it. That's my workout shake Now here's the thing. I like taking showers before training. I'm old 43 years old I beat up my body. I like the hot water getting me warm I've got a hot tub out here. Sometimes I do the hot tub when it's cold outside What times I go in I just had a nice nice shower nice hot shower End on cold so that I'm not sweating like crazy pre-workout And then I'm gonna lay out my clothes for the workout because one of the things I want to do is I want to transition from work Time remember I've been working since 430. It's now a little after 7 and I want to transition I don't work in my workout clothes I don't work out in my work clothes, and so I'm gonna change my clothes I like being clean. It's early in the morning. I don't want to have a greasy face I want to like go in feeling clean and ready to go for the workout So we're gonna do that now and get ready to train. I do this really every workout depending on what I'm gonna do today This is kind of my typical workout clothes. I've got my Nanos I'm sort of Crazy about socks. I want really good high-quality socks. So these are under armor kind of thick socks I'm gonna do some deadlifting today. I'm gonna pull my shoes off I like an under armor just a kind of a compression just a thin compression short These are my Oliver's apparel Workout shorts. He's worked great. And then of course my fresh clean teas. I don't work in stuff like this This is not what I work in. I'm certainly I will wear fresh clean teas made with a khaki shorts or something But this is really my workout attire for today. So as I switch out of warm It's been, you know, it's cold outside hoodie sweats coffee, etc. I'm gonna take a shower I'm gonna get ready and it's gonna help put me in the right mindset to train. All right So got up early did my online coaching had my caffeine had my espresso Had my protein shake, which was fantastic had my shower. Thank you for joining me with that It's a lot of fun for both of us and now I'm in my workout gear I'm ready to train and so that's my pre workout routine The next video we're actually gonna show you what the workout looks like. We'll see you next time