Reduce breakfast carbs to a single Weetabix plus fruit plus low-fat quark cheese (no bread anymore) Reduce lunch carbs to veg/salad/fruit and possibly one slice of bread with lean meat filling No carbs in the evening (i.e. no pasta, no…

Interesting note. Showering in the evenings force me to workout the next day’s evening.

The main shit Calorie tracker – Macro factor Weight tracker – Macro factor Running – Strava Books – Audible Podcasts – Apple Playlists – Music Steps for NEAT – Steps App TRF – Zero

I want to drive sports cars I want to run fast marathons I want to travel well I want to go to the beach I want to be able to pick up my kids and keep up with them

After a few nights of GREAT sleep HR goes down Words become strong After a run Legs feel great, strong HR goes down to 50 Breathing well Walking easy After a pump session Body shape feels great Lower back feels…

You haven’t failed until you stop strying Everyone falls down. What will separate you from the 99% is that you get up again. Has it been a few months since you “worked out”? Fell off the wagon ( Theory of…

One of the ways you do well when working out and being in the zone is when you dedicate time over multiple weeks. This is great, it works for some time, but it doesnt become a lifestyle choice. Your life…

Heart attacks at 65. Do you have plaque, using a blood pressure monitor Plaque build up At home 2 arms and 2 ankles! Then, there is a formlua? Equation: max(ankle systolic) / max(arm systolic) = INDEX Ideal

Just dont eat processed foods