THE BUFF RUNNER LIFESTYLE
To start, you don’t need to be BUFF or a RUNNER to be a Buff Runner. The Buff Runner Army is made up of those who challenge themselves daily. Mentally, physically, spiritually, it doesn’t matter. What does, is ones ability to strive to be their best selves daily. So if I’m not buff or a runner, how do I do it? To start, find where in your life you are able to challenge yourself. Once identified, find the small things. Maybe it is as simple as keeping a daily journal or writing yourself a positive message on your mirror everyday. It could be waking up 30 minutes earlier or doing 10 pushups every night before bed. If those sound easy, then you take the next step. Bigger challenges, bigger leaps. Taking on the challenge to challenge all areas mentally, physically, & spiritually.
Everyone is a Buff Runner
The Routine
HIT THE HAY:
Your day starts the night before. Sleep is essential to proper recovery and overall health. Also, early bed, early rise which is the next step…
RISE & SHINE:
Starting the day off early is what gives us a head start. When you can get some work done, get in your workout, take an ice bath, and eat breakfast all before most people wake up, you have already won.
MORNING MOVEMENT:
Depending on the time of year, what your goals are, this will dictate your workout. Maybe its even a rest day but we still get in our movement. If its a rest day, stretch or do some yoga. If not, let’s get to work. Go out for a run, pump some iron (maybe both👀), hit up your local cycling class, get in a workout that sets the tone for the rest of the day.
FUEL THE DAY:
The one thing we were actually taught right is that breakfast is the most important meal of the day. Even if you intermittent fast, that first meal is the most important. It is what dictates how we feel and function going forward with the day. Having a high fiber, high protein breakfast will keep us full and fuel us for the rest of the day. Smoothies or Oatmeal are great options that give the best of both worlds.
WIN THE DAY:
Most of us work a normal work day. So whether you love your work or not, take the wins where you can get them. Find the little ways you can “win”, and make the best of everyday. Also remember that some days just suck and that’s okay. Just do your best to stay positive and find the little wins.
FOOD IS FUEL:
Food is fuel. We have to continue to eat healthy whole foods through the day in order to be our healthiest selves. For lunch focus on a higher carb and protein meal to give you energy through the rest of the day. For dinner Focus on higher protein and fat for long term energy production and so your body can heal while you sleep. Healthy food creates a healthy body. So what does that mean for the opposite?
RECOVERY:
As a hybrid athlete, recovery is key and nutrition alone wont cut it. At night, stretch, foam roll, compression, to help your muscles recover quickly. Also put the screens away. We cannot get proper sleep if we are staring at our phones while laying in bed. Pull out a book, journal, or nothing at all and get a good nights sleep.
REPEAT
Become a Buff Runner
Work 1-on-1 with Mason & get personalized nutrition & health coaching to optimize your health & performance. What’s included:
✅ Personalized 1-on-1 Coaching
✅ Detailed Micro & Macronutrient Tracking, Healthy Recipes, & Meal Planning
✅ Weekly Check-In’s (2x)
✅ Personalized Training Plans
✅ Cronometer Gold Account