Power Hours: a Day in the Life of Orangetheory President Lauren Cody

This as-told-to essay is based on a conversation with Lauren Cody, president of Orangetheory Fitness. It’s been edited for length and clarity.

Rarely are two days the same.

I do travel a lot, but what I try to keep consistent is some sort of routine.

The trilogy of sleep, exercise, and nutrition are aspects of my day that I try to keep really consistent.

I start with a quick scan and some exercise

I wake up around 5:45 a.m.

Mentally, I just do a little scan in the first five minutes I’m awake. How am I feeling? Did I sleep well? How’s my mood? And based on that, I’ll make some adjustments to make sure my energy stays even throughout the day.

I listen to news podcasts every morning while I’m getting ready because I like to be on top of current events. I’ll be scanning emails pretty much from the moment I get up.

Then I like to start with a little bit of movement, a little time and space to myself before I know that I’ll be giving the rest of the day to the business, to my colleagues, partners, franchisees, and important stakeholders.

I try to make it to a 6:15 a.m. class to do Orangetheory, and I supplement that with outdoor runs. I really love to be outside and be in nature for 30 minutes a day. It makes such a big difference. On the weekends, I’ll do Bikram yoga as part of my recovery.

When I’m ready to get down to work, I like to have an intentional 15 minutes to get my mind organized around the decisions that need to be made, the people that I’m going to be meeting with, and the priorities I have.

My morning supplement stack

I rely on a lot of supplements.

Collagen supplements are a convenient way to get 10 more grams of protein, and they’re so easy to take because they’re tasteless. I put it in a hot beverage to start the morning. I’ve just started with creatine supplements as well.

Things like turmeric and those types of anti-inflammatory supplements are also important for me, given my age and my phase of life. Making sure that I’m not stiff is a big help throughout the day.

I really enjoy tea, especially green teas from China and Japan, and that’s my go-to for caffeine. At the moment, I’m not doing caffeine, so I’m doing mint tea.

I focus on getting enough protein for steady energy

I’m not the most creative person when it comes to mealtime, but I do have a few go-tos.

For breakfast, I have eggs. I have bone broth, and I eat berries a lot — raspberries and blueberries are staples. I also really like kiwis. When I do a protein shake, I add a greenish banana because I really prefer that to the taste and consistency of a ripe banana.

I avoid gluten and most dairy. So I have a special bread that’s nut- based for toast.

For lunch, I’ll eat a piece of fish or a piece of chicken, usually a green and either sweet potato or rice. I tend to keep carbs lower just because I feel like I have better energy. I don’t do well with heavy proteins like red meat.

For a large part of my career, I did experience an afternoon slump, and I’d have a snack, usually something sweet. I realized when I’m eating enough protein, getting about 90 grams a day, I don’t have that slump anymore.

I take breaks to reflect and prioritize deep work on the plane

During the day, I like to take my time to think. I am kind of a mix of an introvert and an extrovert, slightly more on the introvert side. So I try to have at least two breaks in the day where I’ve got 30 minutes to catch my breath, and reflect about things a little more.

I travel about twice a week, and I really appreciate that those travel days are uninterrupted focus and concentration time. I can get a lot done on flights, so I really enjoy flights for that reason.

I often travel in the late afternoon. It seems to be a good time because a lot of the day is over, but it’s not too late. I can still get a really good chunk of work time in with good energy.

My work days are long, but end with some downtime

I usually work about 11 hours, maybe 13 or 14 on travel days.

In the evening, the work transition is more fluid than it’s ever been in my career. When I’m meeting with franchisees, we try to take some downtime to build those relationships.

I love being in the fitness industry because people’s routines are very oriented toward health and wellness, not staying out late.

When I first started at Orangetheory last year, we had a leadership team summit. Dinner started at 5:45 p.m. and ended at 7:30 p.m., and no one was drinking alcohol. Everybody was ready to get back to their routine. It’s a really healthy, wholesome environment.

An early dinner gives me time to unwind with an acupressure mat

Once it’s about 6:30 p.m., I want to make sure I have that evening meal so it doesn’t interrupt sleep, but then I’ll be dipping in and out of work for the rest of the evening until I’m winding down.

In the evening, it’s just easier for me to have something like a hearty chicken soup or vegetables for dinner because it’s very nourishing and warming.

When it comes to winding down, that’s the time to connect with my family first and foremost, to see how their days have been.

Then I will find some time in a place where I can’t be disturbed, usually my bedroom, shut the door, and bring myself back to myself.

I take 30 minutes to stretch, do some meditation, and breathwork while I’m lying on a Shakti mat. It has plastic spikes, and the mat pulls your circulation to the surface, so your blood flows to the muscles. It’s extremely relaxing, and when you wake up the next morning, you’re not sore and stiff.

I love period TV and inspirational stories

I usually don’t watch a lot of TV, but for relaxing, I really love period dramas or historical documentaries.

I like to read inspiring books. I just read “Iron Hope” by James Lawrence. He was a speaker at our convention last year.

I’m going back now and dipping into a book I read 10 years ago: “The Rise of Superman: Decoding the Science of Ultimate Human Performance.” It’s fascinating. It goes through case studies of extreme athletes, how they get into the state of flow, and how you can recreate that in a business sense.

If I don’t have time, I might read something light, like an article that friends and colleagues have sent me. That’s a nice little snack to mentally disconnect.

I typically don’t get into bed before 9:30 p.m., but I do try; it’s usually around 10 p.m., sometimes 10:30 p.m.

And if it’s Friday night, I’ll do a bath. That’s the biggest treat for myself — a full-on salt bath.