Highlander Program 12/20/22
Zone 2 + Gratitude
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 12/20/22
Here’s today’s Highlander Program:
Total investment of effort: At least 55 minutes.
Exercise — Cardio (at least 25 minutes):
25 minutes of zone 2 cardio. Either on a stationary bike or treadmill 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:
20 minute device-free walk.
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: None.
Resources
Table of Contents to All Highlander Content
Disclaimer: The Highlander Program is designed for beginners new to practicing for strongevity. As with all exercise and diet programs, consult with a doctor and/or trainer. This is not medical advice.
