Today is a Q&A episode – we talk about the different approaches to morning routines and habits to help set busy people up for success in their consummate athlete lifestyle. We share our favorite apps, work-a-rounds for travel and different variations that Peter’s busy clients have used to get better recovery and performance for their workouts.
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SHOW NOTES:
AM routine:
- HRV https://theoutdooredit.com/hrv-matters-track-hrv4training-app-founder-marco-altini-consummate-athlete/
- Setting a routine to eliminate choice and do every day. Group chores, quick core, drinking water, starting breakfast etc.
Breakfast
- Molly—greens powder and cider vinegar
- AM core/yoga (https://theoutdooredit.com/daily-yoga-changed-runners-running-life/) — 3+ years!
- veggies, protein, and sweet potato in a pan! Quick, simple, minimal choices
Apps:
- HRV4Training – https://consummateathlete.wordpress.com/2017/09/19/optimize-your-training-and-health-with-hrv-marco-altini/
- ToDoist
- Evernote
Links:
- Intermittent fasting—Stacy sims 10-12 hr fast http://blog.mapmyrun.com/runners-intermittent-fasting/
- Run streak: benefits/issues https://theoutdooredit.com/right-way-to-a-solid-and-long-run-streak/
- Workout timing optimization: we’re lucky but there are ways to do this even an office job
- Walking errands (or dog or kids if you don’t have this option) https://theoutdooredit.com/7-reasons-need-walk/
- Rough workout schedule (high low off)
- Weekly measurements (Molly)
In the gym:
- Walking lunge – Maximum Sustained Power – Jaques DeVorre
- Pull-up bar in the house
- Anywhere core video
- Night routines:
- Peter stretching and mobility during tv
- F.Lux App for computers and nightshift for iphone/mobile
- Reading in bed
- EARLY. EARLIER THAN YOU THINK.
- Listen too AMY Bender sleep episode and Peak Performance on The Consummate Athlete to learn about sleep benefits and ways to optimize.
Best “hacks”
- groups, social, point to point, errand runs, no decisions in morning = routine
- Molly reads/rereads certain books like Racing Weight, getting things done by David Allen, etc. to remind herself of best practices; also youtube playlist of motivational/cheesy videos (I love a montage— https://theoutdooredit.com/8-ass-kicking-movie-clips-deliver-motivation-need-hit-fitness-goals/)
- figure out best work and workout flow , best times for both in terms of energy and motivation
