Routine
Recovery Sunday
Morning
Start energized and focused
06:00
Wakeup + Hydrate
Required
Drink water, right away
06:05
60 min
Breathwork
Recommended
Cyclic breathing + retention
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30min - Wim Hof
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07:00
30 min
Cold Shower
Recommended
Optionally cold. And get ready.
07:30
30 min
Breakfast
Required
Load the body with the right nutrients for a healthy day.
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Deep Green Cacao/Avocado Smothie
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Green Tea
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Supplements
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10:00
10 min
VILPA Break 1
Recommended
6min VILPA + Green Tea
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6min - Wall-sit intervals
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Green Tea
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Midday
Energy in, energy out.
12:00
60 min
Lunch
Required
Your main calories of the day
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Avocado toast
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Green Tea
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14:00
Snack
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15:00
10 min
VILPA Break 2
Recommended
To activate your body and break up prolonged periods of sitting.
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6min - Front plank
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Herbal Tea
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Evening
Relax with longevity-promoting foods and a sense of inner peace.
15:30
60 min
Dinner
Required
Delicious salad, made for this this routine
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Lentils
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Herban Tea
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18:00
30 min
Meditation
Recommended
Self-loving-meditation. Perfect to end a successful week.
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30min - Loving'kindness
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Herbal Tea
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21:00
Bedtime
You’ve earned this rest. With each passing day, your rest will become even deeper.