MY DAILY ROUTINES AND RITUALS 🔑 helping me to get and stay i..

MY DAILY ROUTINES AND RITUALS 🔑 helping me to get and stay in good shape all year round ✅ ➡️ Morning Routine - Waking Up - Opening my Oura (Sleep Tracker) App. Checking my Sleep data - Meditation (Theta Waves, Oura „Rain“ Meditation or guided meditation) + InfraRed Light (Lamp) - Documenting my current Supplementation and infos in my Oura App (Tags) - Going to the 🚽 - Weighing myself and tracking my bodyweight in our FitnessApp - taking a shower. getting ready for the day - Bulletproof Coffee + Supplementation (will make a own detailed post on this) ➡️ Time for Business. Daily work and schedules 🤓 - checkin my already prepared TO DO List - adding new tasks - re-organizing my TO DO List for the day, if needed Coaching, HomeOffice, Mails/Messages, Personal Trainings, GroupWorkouts, Content Creation and Planning (for my different social media channels: Instagram, Patreon, OnlyFans, Twitter, Facebook, YouTube, TikTok, …) Photoshoots, planning and organizing, … ➡️💪 my own workout between 10AM and 4PM (depending on my schedules) - taking my PRE-Workout, depending on my current training - Working out for 30-90 Minutes (depending on my current training program) - eating 2-4 meals a day. fasted workout if I train early or 1 lowcarb Meal Pre-Workout - Post-Workout (honestly, don’t take post-workout supplementation all year round), depending on my current training - I try not to train too late, as it has a negative effect on my sleep (especially when taking pre-workout supplementation that contains caffeine) and to have enough time to eat my post-workout meals (having enough time between my last meal and going to sleep). I don’t drink coffee and rarely energydrinks. And I do not take caffeine with every pre-workout on every Training-program. ➡️😴 Evening / Nighttime-Routine - I try to stop eating 2 hours before going to bed (I found out that I sleep better by splitting my protein intake up a bit, too big protein portion sizes and „foodcoma“ leads to higher body temperature - In fact, protein has a much higher thermic effect than fat or carbs - and sleep interruptions) - Sometimes Netflix while eating

Down-Wind time: - Reading or cleaning our apartment before going to bed - drinking some Sleep-Tea - cooling my bedroom down (18-19 degress) - darken the bedroom, as dark as possible (using a sleep mask in our new home, as I wake up when the first sun rays come in) - putting my Oura Sleep Tracker Ring on my finger (taking it off when working out in the gym) - using essential oils, putting some drops on my pillow (pine oil and lavender) - melatonin mouth spray (10 minutes before bed, recommended by my endocrinology doctor: best absored by spraying on the inner side of the mouth cheeks. wait 30 seconds before swallow)