High-Performance Health (1π) Flashcards
This is Brendon's simple starter plan for improved health.
1
Q
Get your baseline health tests.
A
- Visit your doctor for a comprehensive health checkup and program.
- Visit a nutritionist for an personalized meal plan and tests for nutrient deficiencies and food allergies or intolerances.
- Work everyday to improve your overall physical fitness and health.
- Make a plan to increase your energy, fitness, and longevity.
2
Q
Sleep more.
A
- No matter how much you think you βneedβ to sleep, increase your nightβs rest to 7-8 hours on a consistent basis.
- Always schedule to be in bed 8 hours before you must awake. Turn of off all screens the hour before bed.
- Get on a regular sleep schedule.
- If you miss your 7-8 hours, you must find time during the next day or two, without exception, to nap or meditate in order to catch up on those hours.
3
Q
Eat less junk food.
A
- Stop all snacking unless youβre highly active physically. If you must snack, do so with only veggies, a health protein shake or whatever is required for you.
- Minimize sugar, alcohol, white starches and processed foods.
4
Q
Hydrates and break obsessively.
A
- Be sure to take a break and drink a full glass of water every hour.
- If you sit down most of the day, then every hour stand get water, stretch, close your eyes for a few minutes.
- Reset. Set intention.
- Never compromise on this routine. Do it every hour.
5
Q
Start your 2x2s.
A
- Every week do two intense 30 min. workouts, like HIIT or heavy weightlifting (2 days).
- Every week do two endurance focused 60 min. workouts, like cycling, running or brisk walking for 60 mins (2 days).
- On off days, stretch for 20 mins β holding each pose for 2 mins.
- For one of your weekly workouts, attend at least one group class to maintain your motivation.