All The Small Things

1) FOR INCREASED SLEEP QUALITY :

• Turn your phone off while you sleep
• No screens less than 6ft from your face 1h before bedtime
• Sleep in a cool room
• Sleep in a pitch black dark room
• Make sure it is quiet
• Monitor your sleep
• No alcohol before bed
• No coffee, caffein, stimulants before bedtime
• Have a cold shower in the evening
• Have a hot bath in the evening
• Sleep in 1h30min increments (think blocks)
• Prepare your day the night before
• Prepare your stuff the night before
• Choose your clothes the night before
• Read a book before bedtime
• Know if you are a Wolf, Dolphin, Bear or Lion
• Have your carbs before you go to bed

• Grass fed butter is awesome
• Trans fats are not your friends
• Eat lots of different colours
• Eat varied meats
• Eats nuts, but only a handful a day
• If you are too fat, track you calories
• If you are too skinny, track your calories
• Drink water between meals and not during
• Have some lemon and salt in you water in the morning
• Have some ginger once a week
• Have some curcuma once a week
• Have some garlic twice a week
• Throw away the cooking water from the cruciferous vegetables and rince
• Origano is an anti-inflammatory herb
• Cilantro is a heavy metal chelator
• Krill oil is better than fish oil for omega 3
• Never cook olive oil
• Stay away from mould
• Don’t eat predatory fish
• Don’t eat any sugar, unless you have just worked out less than 30 mins ago
• Alcohol will kill your gains and your sleep
• Don’t eat too much gluten
• Don’t eat too much dairy

3) FOR FLEXIBILITY :

• Do the stretches you hate the most the most often
• Don’t force a stretch, relax into it
• A massage will increase your flexibility
• Vary the angles of stretches
• Stretch daily, but not everything
• Stretch your feet and hands
• Seperate stretching and exercising
• Stretch large muscle chains for assessment
• Stretch specific muscles for progress
• If you feel it’s ripping, it probably is 
• Stretch when your muscles are “cold »
• Stretch when your muscles are “warm »
• Contract and relax
• Smash your muscles
• Deload your joints

   

4) FOR MOBILITY :

• Move every day
• Love the floor
• Progress slowly
• Sit as little as possible
• Dance
• Buy a stool for your stool
• Do animal walks
• Do some weightless work
• Do some weighted work
• Change the angles
• Change often
• Invent your own exercices

5) FOR STRENGTH :

• Train very heavy in compound movements
• Train hypertrophy in isolated movements
• Grab on tight
• Change the width often
• Change the depth often
• Change the angles often
• Use a barbell
• Use special barbells
• Use a dumbell
• Add bands
• Add chains
• Work fast
• Work slow
• Stay tight
• Get agressive
• Don’t over hype yourself
• Take long rests for max work
• Take short rest for hypertrophy
• Take very short rests for conditioning
• Plan the reps and weights for maximal effort
• Don’t plan the reps and weights for hypertrophy
• Test yourself every quarter
• Have a plan
• Don’t plan too far ahead
• The shortest path a is a straight line
• Use your hamstrings in the squat
• Use your lats in the bench
• Use your quads in the deadlift
• Train your abs every day
• Conditioning is very important

6) FOR MINDFULLNESS :

• Chose a specific time, place, and method when you are learning
• Meditate anywhere
• Meditate the length of time you need to
• Try different methods of meditation
• Close you eyes
• Open your eyes
• Be still
• Be mindful when you walk sometimes
• Disconnect your phone
• Get angry
• Don’t become numb

7) FOR DETOXING

• Alpha Lipoid Acid
• Trans Resveratrol
• Psterostilbene
• Magnesium
• Ginger
• Curcuma
• Onion
• Garlic
• Oigano
• Cilantro
• Kombucha
• Vitamin C
• Wear earplugs in cities
• Wash your hands often
• Filter your water
• Stay away from BPA
• What are you putting on your body?
• Aluminium
• Mercury
• Photo-Oestrogrens
• Silicone