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J.C. Boggs, King & Spalding, Washington, D.C.

Boggs is a partner in the firm's government advocacy and public policy group and leads the firm's fintech and state attorneys general practice.

How often during the week do you work out? I typically work out five days a week, including three workouts in the pool and two on dry land, whether it be getting out on the bike, squash court or to the gym.

At what time during the day or evening do you work out? First thing in the morning (6 a.m.) before my workday begins.

Before the COVID-19 pandemic what was your go-to routine? I work out with a U.S. Masters Swimming group (L4 Masters) three days per week—typically on Wednesday, Friday and Sunday mornings—either at American University's pool in Washington, D.C., or at Stone Ridge in nearby Bethesda, Maryland.

How long does it take? Masters swim workouts average 60 to 90 minutes, which equates to approximately 2-3 miles in the pool.

How has the current COVID19 crisis impacted your workout? The current health pandemic has definitely impacted my exercise routine. With government-mandated pool closures, our usual Masters swim workouts are no longer an option. Fortunately, we have been blessed with some beautiful spring days, and I have been able to get in some long bicycle rides over the last several weeks. My wife and I are also enjoying regular walks through the neighborhood after work each evening. But the natural allure of water continues to beckon, and yesterday I jumped in a lake for some social distance swimming. It was invigorating!

J C Boggs J.C. Boggs

Why do you like your swimming routine? Several reasons. For one, swimming continues to be recognized as one of the best sports for overall fitness, as it builds strength and cardio abilities simultaneously. Two, the Masters swim program is organized and coached so that there is a built-in routine. Last but not least, there is a strong sense of camaraderie amongst our team. Swimmers are super encouraging, which can also include some friendly ribbing, if you slack off or miss too many workouts.

What does regular exercise do for you? I find it essential for both physical and mental fitness. If we can eat three times a day, we should be able to work out three times per week—preferably more. The regularity of the exercise is important and more easily occurs once a consistent routine is established. It helps if you actually enjoy your choice of sport. Otherwise, it probably is not going to happen.

How long have you been exercising regularly? I have been a competitive swimmer for as long as I can remember. I swam in a summer league as a kid and participated in a year-round aquatics program. I later swam competitively in high school and in college.

In what ways have you changed your routine over the years? The cadence of my swim workouts dropped significantly after college and during my law school years. I did not have a normal routine. It was only after I renewed my commitment by signing up for a Masters swim program that I was able to reestablish a regular routine.

Establishing a routine is a must, and I have kept at it for over 20 years now, despite some occasional hiccups mostly tied to my travel schedule. Once I recognized that, I made a point of finding Masters swim programs whenever I was on the road. The USMS website was helpful in identifying those programs, as well as the scheduled workout times. After swimming in about five states, it struck me that I should try to swim in all 50 states before I turned 50, then just four years away. So not only could I keep my routine (albeit in different locations across the country), but I had established a new goal that continued to motivate me all the more. Long story short, I met my goal a few months prior to my 50th birthday. And I met some amazing swimmers and coaches as I swam across the United States.

How do you convince yourself to work out when you don't want to? Frankly, it does not take much convincing. The automated nature of a regular routine makes a difference. Establishing a longer-term goal helps too. I always feel better after I work out and never regret the effort.