Lightning Round With Max Castrogaleas

My name is:

Max Castrogaleas

I’m a:

I’m an: Exercise Physiologist

My non-negotiable wellness habits are:

Staying active, prioritizing sleep, and good nutrition before and after workouts.

My morning routine looks like this:

Pre-workout meal ( 1 banana, 1 slice of sprouted grain bread, 1 spoon of peanut butter, 1 cup of coffee), 45-60 minute workout ( strength training, cardio, or flexibility routine), breakfast (oatmeal with berries, 2 eggs).

Coffee or tea?

I like to drink coffee, I enjoy the taste. Typically black with no sugar, but sometimes add some milk or milk alternatives (almond milk, oat milk).

My diet is filled with:

A variety of food sources, including protein (chicken, eggs, pork, fish), complex carbs ( quinoa, barley, rice, beans, sweet potatoes- purple, squash, variety of vegetables- kale, spinach, broccoli, Brussels sprouts, apples, oranges, berries, bananas), water and dairy.

In my fridge, I always have:

Eggs, milk, yogurt, spring mix salad, chicken, berries, apples.

In my pantry, you’ll always find:

Oatmeal, rice, pasta, quinoa, and of course, there are plenty of snacks- dark chocolate, a variety of nuts (pecans, almonds, cashews, peanuts), protein cookies, quinoa chips.

Go-to breakfast:

Oatmeal with berries, banana, peanut butter, 2 eggs, and a cup of coffee.

Lunch usually includes:

Lunch can vary daily, but it typically consists of rice or quinoa, mixed vegetables, avocado, and chicken or fish.

Favorite snacks:

Quinoa chips, nuts, yogurt, apples, granola, and dried mangoes.

Dinner is often:

Rice or quinoa, a small salad, and either chicken, pork, or beef.

My favorite way to get my sweat on is:

A strength training routine or long run (5-10 miles).

My favorite strength training exercise is:

Pull-ups, deadlifts, rear foot elevated split squats, single-leg Romanian deadlifts, multi-directional lunges, and squats.

For me, self-care means:

Having a well-rounded wellness routine that includes strength training, cardio, flexibility, and plenty of recovery. It doesn’t always have to be a full workout; 10-20 minutes of activity can make a massive difference at the end of the week.

Supplements I love (if any):

None. If you are eating well and moving your body, I don't need them regularly.

On a Friday night, you can find me:

Spending time with my wife and kids and planning for the weekend.

Words to live by/life philosophy:

Have a goal. Be consistent.

If I had known then what I know now, I would tell my younger self:

Don’t overdo it. Think of your wellness as a long-term journey. When you are young, you think you are invincible until your body starts to break down. You have to take care of your body and, more importantly, listen to your body.

More about Max Castrogaleas

Max Castrogaleas is an Exercise Physiologist located in Westchester, NY. He is a former US Marine Corps Sergeant and Marine Corps Martial Arts Instructor. After serving two tours as part of Operation Iraqi Freedom, he graduated from Queens College with a Bachelor's in Nutrition and Exercise Science and from the Teachers College at Columbia University with a Master’s in Applied Exercise Physiology. Max holds industry-leading certifications and several specialized certifications in fitness and athletic performance.