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 great
• Posture feels awesome

After no alcohol

• Great sleep
• Low stress
• Words are better

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 Wagonomics )? Here is a step by step guide

• Get it all out of the system
  • Booze it up. Eat a pizza. Party until 5am
• Order protein heavy groceries
  • Yoghurt
  • Protein powder, creatine
  • Oranges
  • Tuna, salmon
  • Chicken boneless frozen organic
  • Green peppers, jalapenos, spinach, onions, tomatoes
  • Coleslaw, mayo, vinegar, peppers
  • Pasta
• Clean the phone
  • Tracking app for food
  • Tracking app for weight
  • Strava to show progress
  • Weight lifting might have to be manual in excel or something
• Listen to an EXCITING audiobook and go for a run / walk (10k)
• Measure the weight
• Start Tracking

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 will get over seeking the best time period to get in shape. Whats wrong with now? You hae other things to focus on now? Just dont make this into a high cognitive load.

People workout regularly

This is part of their lives. It’s something their day is dedicated to every day. They sleep, eat, work, deal with planning, and workout. This has been my struggle. Juggling all these things.

Even obama could workout regularly. If he can, then why not you?

MANY PEOPLE ARE VERY ACTIVE

Bassem’s workout

• Heart attacks at 65.
• Do you have plaque, using a blood pressure monitor
• Plaque build up

• At home
• Ankle Brachial Index
  • 2 arms and 2 ankles!
  • Then, there is a formlua?

Equation: max(ankle systolic) / max(arm systolic) = INDEX

Ideal

Just dont eat processed foods

Break 3 hour half.

Break 1:15 10k