Shutting It Down.

New coffee setup (morning routine)

Upgrade

• Upgraded from K-cups/plastic pods to a “grown-up” single-serve coffee maker: Cuisinart Grind & Brew (single serve), model DGB2

Workflow

1. Add water (back)
2. Add beans (top)
3. Turn on and select settings (prefers medium)
4. Brew 12 oz
5. Add a small amount of creamer

After brewing

• Drinks coffee on the downstairs couch
• Checks Whoop to gauge the day’s run duration and training zones

Sleep habit

• Uses red light glasses early
• Goes to bed early
• Reported falling asleep at 8:10 p.m. (“earliest” record)

Travel/life context

• Heidi is in California for the Buff Bunny 10-year event, then heads to Florida
• He leaves to Canada on Thursday, so they’ll miss each other for ~10 days

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Fitness mindset + weekly planning

Example workout/training details

• 35-minute run
  • First half: mostly Zone 2
  • Second half: mostly Zone 3
• Mentioned “lowest weigh-in of prep,” with still progress to go

Sunday reflection → motivation shift

• Used to dread Monday on Sundays
• Now, Sundays (even around 12–1 p.m.) focus on:
  • Conversations with employees
  • Problem-solving
  • Making decisions and taking action quickly

Key drivers for feeling excited (not dreading)

• Consistency with fitness
  • Described as week 16 of “summer shredding”
  • Early on: motivation was low; runs felt harder
  • Now: more energy and eagerness to run
  • Often gets momentum early and is “done” before 7:45 a.m.
• Proactivity / faster decision-making
  • Reduce time spent letting problems “linger”
  • Practice saying yes/no quickly and having hard conversations
  • Be proactive rather than waiting or “feeling it out” when you already know what to do

Career push

• If you coast and only “check boxes,” others may outpace you by bringing double effort/excitement

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Breakdown of pre-workout breakfast (meal/recipe style)

Meal prep / nutrition emphasis

• Now prefers having carbs for breakfast
• Previously followed a meal plan of 5 meals/day with no carbs for breakfast, but switched

Breakfast/pre-workout meal

• 3 slices sourdough toast (toasted)
• Steak
• 3 eggs (over medium; he notes they were over medium in the clip—tried “over easy” but context suggests over medium)
• 1 protein yogurt (~15g protein)

Estimated macros (rough)

• ~75g carbs
• Highest-fat meal of the day
• ~low 30s grams of fat
• “Good amount of protein”

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Training session highlights (exercise/routines)

Interval / cardio goal training

• Example method:
  • 4 sets of 4
  • Each set: Zone 4 for 1 minute
  • Rest 4 minutes
• Result mentioned:
  • Resting heart rate improved from 72 to 48 over ~6 weeks

Strength work (shoulder/press emphasis)

• Specific machine:
  • Hits more side delt than expected
  • Also works rear delt
• Form cue:
  • Extend so biceps nearly reach the ear
• Loading cue:
  • “If you want the most load in the stretched position, put it at 3”
  • Notes settings 3 and 5 are his top choices

Leg day moment

• Needed to reduce weight by about 20 lbs on the next set
• Feedback included focusing on the negative (eccentric portion)

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Meal prep + using the service

Why meal prep matters

• Meal prep is efficient/necessary due to:
  • Cost
  • Time
• DIY only makes sense if cooking can be extremely fast (example: 36 meals per labor hour)
• Otherwise, using a meal prep service is worth it

Service usage

• Likes breakfast made at home, but suggests:
  • Two meals per day from the service
  • (Also mentioned: “two meals a week,” but the consistent takeaway is that he uses a service for multiple meals)

Grocery cost concern

• Claims spending well over $140/week on groceries
• Many groceries go bad

Upcoming product

• “Hot honey breakfast” is coming, including hot honey turkey and sweet potatoes

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Food ordering habit (Lupe Tortilla)

Frequency

• Admits he orders Lupe Tortilla too often

Typical order

• ~1.5 pounds of fajitas (expensive)
• Gets flour tortillas
• Eats about 1–2 tortillas with lots of beef for protein

Complaints / notes

• Steak is “phenomenal”
• Shrimp is repeatedly delivered wrapped in bacon and cheese, requiring peeling it off
• Overall tone:
  • Not “optimal,” but he enjoys it—and keeps ordering

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Practical lifestyle tip: tailoring a too-long t-shirt

Problem

• Buys a new shirt that’s extra-extra large and unusually long

Steps

1. Wash it first
2. Decide how much to cut (~7 inches)
3. Keep the bottom hem flat and lined up
4. Fold “hot dog style”
5. Use fabric scissors from Amazon
6. Make a smooth cut
7. Do a “moment of truth” try-on (“leg day fit”)

Joking aside

• He jokes a future decision (buying an Xbox cord) might be influenced by the shirt and a new Halo coming out

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Business/community mindset + leadership lessons

Service-first leadership philosophy

• Lesson #1: Be true to yourself / be genuine
  • Don’t lose humility after success
• Lesson #2: Serve
  • Serve employees (your “customer” inside the business)
  • Serve product buyers/customers humbly

Takeaway

• Identify who you are and why you started—staying genuine is priceless

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Alfleet run club cancellation/pivot (notable event + logistics issue)

Planned big event

• August 23rd (Sunday): planned as the biggest Alfleet run club ever
• Supported athlete: George Gonzalez, doing the Sydney Marathon
  • Sponsorship with custom Alfleet gear and unreleased product
  • Documentation/content planned via the Alfleet YouTube channel
  • A team would travel to Sydney for content
• Other brand partner mentions:
  • Raw Nutrition (planned partner)
  • Nike expected
  • Vendors planned were higher than before

Why it was canceled

• City approval constraints increased after earlier high turnout
• Required logistics were too intense:
  • Heavy street blocking with fencing
  • Coning driveways of businesses
  • Notify every business around a 3M loop
  • 30 days appeal window
• City said no
• Future similar events require 3–4 months notice

Consequences

• Likely remove/nix run-club portions from bigger events going forward

Parking problems for future mass events

• On-site counts described:
  • 232 designated spots
  • Backup about 120–130
  • Additional front parking lot, but still not enough
• New buildings are occupied 24/7, so they can’t rely on nearby lots

Plan going forward

• Pivot to a smaller sendoff run for George (team-only) and/or meet at one of his workouts
• Still trying to make major events happen (especially “Buff Bunny World” and Alfleet Games)

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Notable locations, products, or speakers

Locations

• Malibu
• California
• Florida
• Canada
• Sydney
• Missouri City (events and permit context)

Products/brands

• Cuisinart Grind & Brew (DGB2) single-serve coffee maker
• Whoop fitness tracker
• Lupe Tortilla
• Nala’s bowl (pet mention)
• Buff Bunny 10-year event
• Raw Nutrition
• Nike
• Hot honey breakfast (upcoming menu item)

Notable people/speakers

• Heidi (travel/events)
• George Gonzalez (Sydney Marathon sponsorship)
• Stephanie (HR manager)
• Justin (training mention)
• Jacob (appears in a business discussion clip)