Yesterday evening I cheated (homemade pizza italiana & alcohol!). Didn’t sleep well 🙃 but let’s go. Today is leg day. The hard one!! I’m trying to alternate upper part/lower part with 1 day rest in between. Example: Monday - legs + easy cardio (dog walk) Tuesday - upper body + cardio (horse riding) Wednesday - X Thursday - legs + easy cardio Friday - upper body Saturday - horse riding Sunday - X or legs (if so, Monday rest or upper body) Not to rigid! Even two rest days are ok and even less cardio is ok. I never focus on cardio honestly. No running, no treadmill, no cycling. Only outdoor if I want to with my family. Just normal movement is ok. Gardening, working actively or walking with dog is ok! 🩵 Walking 40-50 minutes in nature is one longevity hack and frees up your mind as nothing else. Pure energy and good for the heart!! Prevents heart deseases. Lowers the risk by +50%. 🩵 Today I’ll do this in gym: 1) leg press 2) hip thrust (always start with the harder ones) 3) split squats 4) assisted pistol squat (using trx to pull me up) 5) leg extension 6) calf I always do 12-15 reps and 15-20 the tinyer muscles (5/6) - the super hard ones 8-10 First series to warm up with weight that I feel but not too much. Second more. Third maximum (means to make it hard to finish the last 2 reps). Try it 😉 Breakfast: cappuccino no sugar (I’m addicted 🤣) Protein shake with water and milk mix (soy protein + collagen powder + creatin all mixed up) Vitamines: d+k Lot’s of water to flush the alcool aways 👎🏼 Alcool is not a good partner - minimize use!! It makes you feel bad and your mind can’t be focused. Also sleep quality is worse! One of my goals is to keep sleep quality over 80 (Garmin tracks it for me). I reached 90 and more some days. Sleeping well is a booster and absolutely necessary to stay healthy!!

2018 - best shape ever. I trained super hard 4-5 times a week in gym + 2 days of intense cardio and a rigid diet. Almost competition ready, but always sick. My little daughter and the intense program were making me weak while I was getting “strong”. After the third or fourth stop of two weeks with feever and severe illness I decided to stop. No more gym and focusing on other stuff. Business, family, balance… Now, 8 years later and 10+ kg I’m ready for my comeback. I believe that age is only a number. Let’s see if I’m right 😉 I learned a lot! Now I’m ready to start again and to re-gain the best shape of my life. This time I will track my progress and give my body the necessary rest when he needs it! No extreme over training, no extreme calorie cut and no competition. But I don’t want it to be less important or serious. Same goals (even better) and high energy levels. Nutrition is 80% and this last year I learned a lot about longevity and how to make your mind and body perform longer and better. I’m now trying a “new” approach made of my old knowledge (bikini fitness program) and my new knowledge (wellness 360 degrees and longevity). I’ll share my training, my meals and my thoughts. My progress and my doubts (the downsides will be there!!). Let’s start this journey with the first important thing: drink enough water. One tiny step. 2,5-3 liters a day. Enough water keeps us hydrated and focused. It’s a little small easy thing. Prepare your water up front in the morning and finish it before going to sleep! Tomorrow I’ll share my essential supplemets 💊 The picture is from 2018