Highlander Program 12/3/22
Zone 2 + Gratitude
The Highlander helps you live smarter and stronger for longer. Join fellow Highlanders training for longevity with our daily program:
Highlander Program 12/3/22
Here’s today’s Highlander Program:
Total investment of effort: At least 55 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.
Don’t get lazy with diet on the weekend.
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 can scale from beginners to physical and mental training to the experienced. As with all new exercise and diet programs, consult with a doctor.
