Highlander Program 11/29/22
Zone 2 + Gratitude Day
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Highlander Program 11/29/22
Brief thought: Gratitude days can seem silly. Like am I really supposed to go tell someone I’m grateful that they’re in my life?
Yes.
That’s the point. I am bad at expressing gratitude. You probably are too. Most humans are. Life gets in the way. Our phones get in the way. Everything gets in the way.
Saying I appreciate you makes someone else’s day better as well as yours. It sets you up for a positive mental environment for training and productivity.
Silly or not, just do it.
Here’s today’s Highlander Program:
Total investment of effort: At least 35 minutes.
Exercise — Cardio:
25 minutes of zone 2 cardio on an incline. Do more time if you can, up to an hour, not more intensity. Keep your heart rate in your estimated zone 2 range the entire time. If you don’t know your zone 2 heart rate, use the MAF formula to estimate it.
Nutrition:
Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.
Eat at least 0.7g protein per pound of bodyweight.
Drink at least 80oz water.
Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).
Mental Power:
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
Gratitude day: What are you grateful for? How can you share it? Who can you tell?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: Check your blood pressure.
Resources
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Disclaimer: The Highlander Program can scale from beginners to physical and mental training to the experienced. As with all new exercise and diet programs, consult with a doctor.
