Routine
Yoga, Saturday, 16:8 Pescatarian
Life every Monday, we start the week with a HIIT (High Intensity Interval Training). With a eating window of 8h, following a Pescatarian diet.
Morning
Start energized and focused
06:00
Wakeup + Hydrate
Required
Drink water, right away
06:05
60 min
Yoga
Required
Yoga for focus and mobility
|
||
|
Yoga 45min
|
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.
|
||
|
Deep Green Cacao/Avocado Smothie
|
|
||
|
Capsule supplements
|
|
||
|
Green Tea
|
08:00
120 min
First Work Window
2h of productivity
10:00
10 min
VILPA Break. 1
Recommended
6min VILPA + Green Tea
|
||
|
6min - Wall-sit intervals
|
|
|
||
|
Green Tea
|
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
|
||
|
Salmon with Shiitake
|
|
|
||
|
Green Tea
|
13:00
120 min
Third Work session
2h productivity
14:00
15 min
Snack
Optional
|
||
|
Fruit and protein
|
.jpeg?locale=en)
|
||
|
||
|
||
|
||
15:00
10 min
VILPA Break 2
Recommended
To activate your body and break up prolonged periods of sitting.
|
||
|
6min - Front plank
|
|
||
|
Herbal Tea
|
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
|
||
|
Famous Week 1-2 Salat
|
|
|
||
|
Herban Tea
|
18:00
30 min
Breathwork
Recommended
Practice deep, calming breaths. This exercise counterbalances the intense morning routine. Use this practice to release all tension.
|
||
|
Cyclic sighing
|
|
|
||
|
Herbal Tea
|
21:00
Bedtime
You’ve earned this rest. With each passing day, your rest will become even deeper.