How I “OWN THE DAY”

This is what I have found through trials and errors to feel my best: (Dependent on if it’s a work week in the ARMY or not)

• Wake up – 5:00-6:00 am

– 20 oz. of room temperature filtered water shaken with half a lemon and Himalayan pink salt

– Start my super coffee: low acidity coffee mixed with lairds superfood coffee creamer, MCT oil, and grass fed butter

– Meditation, intention setting in journal, and 2 rounds of Wim Hof breathing (if it’s weekends then we are going outside when it’s light and getting grounded to the earth)

– Theragun to the muscles emphasis on legs

OUT THE DOOR TO PT

• ACCOUNTABILITY, FORMATION, SALUTE THE FLAG, PLATOON PT – 6:00-7:30 am

– Morning PT consists of long runs, strength training, rucking and or yoga (these workout are sets aside from my own PT PLAN)

• Breakfeast Break w/ first meals – 7:30-9:30 am

– Shower ending on 5 minutes of cold water for inflammation and cognitive function

– First Meal + Shake: Bacon, Eggs, Cheese, protein pancakes (if it’s a long run that day I do a toasted bagel with honey drizzled before PT) Shake will have protein, PB2, Dates, Blueberries, Banana, Strawberries, Spinach, Fairlife Milk, ETC.

– Podcast / Work on certifications

• Work (Infantry life; Everyday is different) – 9:30-11:30 am

-Disclosed information

• Lunch / Meal 2 – 11:30-1:00 pm

– High protein meal, keep up on water!

– See us for meal plans

• Work – 1:00-4:00 pm

Disclosed information

• Gym workout w/ preworkout snack – 4:00-5:30

– Preworkout snack includes: Easy digestible carbs for glycogen and energy stores

– Take preworkout, add L-Citrulline, 5g creatine (take 5g creatine 30 minutes prior to lifting to get in your blood)

– Follow the Push, Pull, Legs, Off split

– Roll out / Stretch / Recover

• Post-Workout Protocol – 5:30- 6:30 PM

– 5g Creatine (replenish what you just used), 5g leucine: Wait 30 minutes til…

– Protein Shake- same as this morning but playing with foods to hit my macros for the day

– Dinner: dependent on my macros to fulfill (20 minute walk for digestion)

• Evening life / Bed-Down – 6:30-9:30 pm

– Shower w/ cold water

– School / Certs / Podcast / prepare for next ARMY day

– Take evening supps, journal, tape mouth for nasal breathing / finishing podcasts and content

• DREAMLAND- 9:30 – 5:00 (7-8 hours of recovery) before we go again folks

– Weekends are consistently hitting refeed days of good food, coffee, pastries / accessory work and more workouts / Recovery of saunas and cold plunges / beach days and camping