Highlander Program 1/31/23
Highlander Program 1/31/23
Zone 2 + Gratitude + My Gratitude!
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Announcement + Request
On Gratitude Day: Thank you for subscribing to my newsletter. It’s been a fun start to my project to share knowledge about strongevity.
Now for an announcement: Starting Sunday, I’m going to be making two changes to the email.
I’ll post a full week’s workout each Sunday in an easier to read format. Until this Sunday, I’ll continue to post daily workouts.
Every Thursday, I’ll also post a learning about strength + longevity from my weekly research.
So starting Sunday, The Highlander Program will be two emails a week.
Now for my request.
These changes are based on feedback from readers, and I’m excited to make them. Email me, and let me know if you have any other feedback on how to improve the program and distribution via email. Thank you again!
Highlander Program 1/31/23
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 (30 minutes):
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.