🟢 - Strength Training: 3x/week
🟢 - Cardio Zone 2 Training: 3x/week, 1 hr on Peloton
🟡 - Cardio VO2 Max Training: 1x/week on Peloton: 4 mins hard, 4 mins off, repeat 3 times [🟢 = repeat 4-6 times, 1-2x/week]
🟢 - Chiropractor: 20-30 min adjustment every 3 weeks or as needed
🟡 - Cold Plunging: 5x/week in bathtub for 2.5-3mins @8-10°C [🟢 = 1-4°C, Othership 1x/week**]**
🟡 - Stretching: 5x/week for 20 mins. [🟢 = FST or StretchLab 1x/week]
🟡 - Massage: 1x/6 weeks 90 min deep tissue massage [🟢 = 1x/3 weeks]
🟡 - Sauna: 2x/week wet sauna for 20 mins [🟢 = 4x30mins 1x/week]
🔴 - Acupuncture: Can potentially help with glute/back injury
🔴 - Mobility/Yoga: Open up hips, build more flexibility. Add in 1x/week to start
🟡 - Journal: 5x/week in notebook or Notion [🟢 = daily, morning pages, 4-day protocol]
🟡 - Meditation: 10-15 mins via Waking Up, 5x/week [🟢 = 5x/week for 30-45 mins]
🟡 - Therapy: 1x every 2 weeks [🟢 = weekly]
Currently on an elimination diet via naturopath recommendation: Egg-free, Dairy-Free, Gluten Free. 3 months = Nov 6 2023 - Feb 5, 2024
🟢 - Supplements: AG1, Vitamin D + K2 (AG1), Theracurmin, LMNT, Creatine, Magnesium, Immunity Shots [add Glucosamine chondroitin?]
🟢 - Caffeine: Black Coffee (90 mins after wake), Green tea (mid-day if needed)