>time under tension, drop sets
>ab wheel
>rotator cuff
>ring pull up/ leg raise
>deadlift/ farmer walk
>atg, box squat/ lunges
>overhead press/ dips
>rows/ facepulls
>calve raises
>hammer curls
>wrist roller
>cardio, mobility
>boxing
>skipping rope
>running uphill
>dancing
>cycling
>rowing
>swimming
>wall climbing
>icy water
>eggs, onions, bacon
>beef/ pork/ fat fish
>potatoes/ brown rice
>tomatoes, beets, carrots
>beans, schrooms, spinach
>coconut, olive oil, lard
>oats, nuts (before sleep)
>fruits, jello (before workouts)
>pickled cucumbers, sauerkraut, olives (lactobacilli)
>moldy cheese, cottage cheese, sour cream, liver(sparingly)
>long warm shower before bed
>nettle shampoo, aloes body cream
>coconut conditioner, shave, floss
>electric toothbrush, tongue scraper
>night cream on face, hands and feet
>dark, quiet, humid, cold air (15-19C)
>growing mother-in-law's tongue next to bed
>30 min meditation with wim hof breathing
>sleep on back or left side
>7.5 hour SLEEP
>spreading toes, sun and moon salute
>hot to cold shower
>sunscreen moisturizer
>having a pet dog/ 2 parrots
>observing how others communicate
>setting goals that are related to your tasks
>learn new things that build on your existing knowledge
>write about what's on your mind, what's bothering you
>reward yourself as you complete an objective
>duo lingo russian/ german, mirror yells
>the kazachok he danced really wunderbar
>drumming, playing guitar, singing karaoke
>whistling, improvising, creating new music
>sketching common items in different positions
>using pictures/ recalling images from memory
>drawing emotional faces, shading 3d
>rehearse what you have learned
>ab wheel
>rotator cuff
>ring pull up/ leg raise
>deadlift/ farmer walk
>atg, box squat/ lunges
>overhead press/ dips
>rows/ facepulls
>calve raises
>hammer curls
>wrist roller
>cardio, mobility
>boxing
>skipping rope
>running uphill
>dancing
>cycling
>rowing
>swimming
>wall climbing
>icy water
>eggs, onions, bacon
>beef/ pork/ fat fish
>potatoes/ brown rice
>tomatoes, beets, carrots
>beans, schrooms, spinach
>coconut, olive oil, lard
>oats, nuts (before sleep)
>fruits, jello (before workouts)
>pickled cucumbers, sauerkraut, olives (lactobacilli)
>moldy cheese, cottage cheese, sour cream, liver(sparingly)
>long warm shower before bed
>nettle shampoo, aloes body cream
>coconut conditioner, shave, floss
>electric toothbrush, tongue scraper
>night cream on face, hands and feet
>dark, quiet, humid, cold air (15-19C)
>growing mother-in-law's tongue next to bed
>30 min meditation with wim hof breathing
>sleep on back or left side
>7.5 hour SLEEP
>spreading toes, sun and moon salute
>hot to cold shower
>sunscreen moisturizer
>having a pet dog/ 2 parrots
>observing how others communicate
>setting goals that are related to your tasks
>learn new things that build on your existing knowledge
>write about what's on your mind, what's bothering you
>reward yourself as you complete an objective
>duo lingo russian/ german, mirror yells
>the kazachok he danced really wunderbar
>drumming, playing guitar, singing karaoke
>whistling, improvising, creating new music
>sketching common items in different positions
>using pictures/ recalling images from memory
>drawing emotional faces, shading 3d
>rehearse what you have learned
