I think I'll probably create a matrix so you can see all the options I come across and what I do to aid you in your routine - for now - this is what I endeavour to do.
Morning
.06:00 - Massage via machine - available here.
06:10 - Dynamic mobility exercises
06:30 - Strength circuit - Charly circuit
07:00 - Face dunk cold water.
07:30 - Walk Dogs
then to work.
Evening - minimum of 2 miles cardio run - preferably outside or Steep Hike.
(Tuesdays and Thursdays though is cinema nights!)
Prioritise sleep
Fitness rules for the above: -
- Graze don't gorge
- Train for function not size.
- Cook low - live low sugar.
- Consistency beats brutality.
- Avoid Alcohol.
- Whenever shower - then take 15 min Hot Box sauna first.
Weekend
Baseline - compile metrics.
Sunday - Active recuperation exercises.
Breathing exercises as per Wim Hoff and also baseline
Monthly
2-3 day fast.
Supplements and food.
Minimise meat
Keep protein levels high
Aspirin - Berberine, NMN and Vitamin D daily after food. Red Apple and Kiwi each day.
Creatine in coffee - 5g - Two cups before twelve - 'not instant'