Category: fitness

Doorway stretch

Reverse plank

Lying back extension

1. 30 seconds Child’s Pose with External Rotation
2. 30 seconds per side Half Kneeling Hip and Quad Stretch
3. 30 seconds Alternating Pigeon Pose
4. 30 seconds Scapular Wall Hold
5. 30 seconds Sit Thru to Thoracic Bridge

By using

• a towel with a plate
• a gym bag filled with books and bottles
• door frame

Do it every day. Thanks, Jeff!

• Regular exercise (both resistance training and aerobic exercise)
• Intermittent fasting (18 – 48 hours)
• Ketones
• Sleep
• Cold / hot therapy
• Coffee
• Cruciferous vegetables
• Green tea
• Extra virgin olive oil
• Mushrooms (shiitake, oyster)

20-30 rubber band pull aparts

The following factors increase cortisol:

• volume
• intensiveness: how hard you push each set
• psychological stress
• neurological demand (eg. complex exercises, circuit training, …)
• density
• competetiveness

Increase only 2 factors, and decrease the others.

De-load the highest factor you have when overtraining.