Routine
Gym Friday, Mediterranean High Protein
Gym, Mediterranean High Protein
Morning
Start energized and focused
06:00
Wakeup + Hydrate
Required
Drink water, right away
06:05
60 min
Cardio Z2
Required
Zone 2. Build Fat-Burn capacity
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5min - Stretch
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60min - Cardio Z2
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10min - Abs
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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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08:00
120 min
First Work Window
2h of productivity
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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10:10
120 min
Second Work Window
2h of productivity
Midday
Energy in, energy out.
12:00
60 min
Lunch
Required
Your main calories of the day
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Mushrooms omelette
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Green Tea
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13:00
120 min
Third Work session
2h productivity
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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Salad
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Herban Tea
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18:00
30 min
Breathwork
Recommended
Practice deep, calming breaths. This exercise counterbalances the intense morning routine. Use this practice to release all tension.
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Cyclic sighing
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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.