Healthy Routines

It feels like there are nearly as many wellness techniques as there are human beings on this earth. Being an avid wellness enthusiast, I would like to try as many as possible while my physical manifestation exists. My focus today is to cover the techniques that form the core of my wellness practices as well as those covered during Soul Warrior Fitness workshops for children and adults alike. These are the techniques that I have found to motivate, inspire and centre the greatest number of people, including myself. Most likely, none of these would be ‘life changing’ experiences in themselves but they will, over time, change your life for the better.

1 – Sleep

A good daily routine actually starts with a great sleep, I usually get 6-7 hours per night in order to wake up energized for the day.

2 – Hydration

Drink at least 1 litre of water almost as soon as I wake up and again after the working wellness routine. All in, aim to consume around 3 litres every day.

3 – Bio break

It’s nasty business but even nastier is keeping that stuff in… enough said

4 – Deep breathing exercise

Who would have thought something as simple as breathing could make such an impact on your body. Though there are as many ways to breath as there are meditation or yoga techniques, I have settled on the Wim Hof Method (WHM), developed by the Ice Man himself, Wim Hof. Through the WHM app, I am continuously taking various challenges that always start with his now famous breathing technique. I aim for +6 rounds of the breathing exercise to start my day and love the entire experience.

5 - 2x20 minute exercise routine

To start the morning, I do 3 rounds of HIRT (High Intensity Resistance Training), which is basically HIIT with dumbbells. If time permits (which is lacking these days), I will go for a +5km run instead. To end the day, prior to dinner, I do 2-3 rounds of HIIT. I find that this workout routine is efficient, effective and sustainable as I’ll be able to maintain a similar workout routine as I grow more… experienced in life. I use a boxing round timer set to 40 seconds with a 10 second rest to help keep time (nowadays I exercise through the rest time). Below is a breakdown of the morning and evening sessions for reference:

Morning:

Round 1:

- Anaerobic push-ups (tied to the WHM breathwork) - +60

- 2x45 lb dumbbell lunges - 50 sec

- 2x45 lb squats - 50 sec

- 25 lb ab twists - 50 sec

- 25 lb crunches - 50 sec

- 45 lb hip raises - 50 sec

- 2x45 lb dumbbell deadlifts - 50 sec

Round 2:

- 2x45 lb rows - 50 sec

- 2x25 lb bicep curls - 50 sec

- 2x5 lb kick-ups - 50 sec/side

- 2x5 lb leg push-ups - 50 sec

- Thai sit-ups - 50 sec

- 45 lb hip raises - 50 sec

- 2x45 lb dumbbell deadlifts - 50 sec

Round 3:

- 2x20 lb kettlebell shoulder lifts - 50 sec/arm

- 2x45 lb single leg lunges - 50 sec/leg

- 2x5 lb elbow to knee crunches - 50 sec/side

- 45 lb hip raises - 50 sec

- 2x45 lb dumbbell deadlifts - 50 sec

- End with thai neck strengthening exercises curling forward, backward, ear to shoulder, and rotating sideways 25 times for each position

Evening:

Round 1:

- Push-ups – 50 sec

- Squats – 50 sec

- Ab twists – 50 sec

- Kick-outs – 50 sec

- Airborne rest – 50 sec

- Supermans – 50 sec

Round 2:

- Push-up to elbow – 50 sec

- Lunges – 50 sec

- V-scissors – 50 sec

- Crunches – 50 sec

- Airborne rest – 50 sec

- Supermans – 50 sec

Round 3 (optional):

- Wide push-ups – 50 sec

- Squat hops – 50 sec

- Elbow to knee crunches – 50 sec

- Knee taps – 50 sec

- Airborne rest – 50 sec

- Supermans – 50 sec

After either the morning or afternoon workout I’ll make sure to stretch most muscle groups to ensure that my range of motion and flexibility is maintained which usually takes 5-10 minutes.

6 - Cold showers

After the morning HIRT routine, a great way to wind down is by taking a 3-minute cold shower, the WHM app of course helps to time and record this. I’d like to shower for longer however need to balance conserving water with cold conditioning.

7 - 2MAD

This is a play on the OMAD (One Meal A Day) diet, which I wrote about previously. Though OMAD is possible, given the typical lifestyle it's likely not sustainable. However 2MAD (Two Meals a Day) is much more sustainable and still provides enough energy for two workouts over the course of the day, lunch and dinner for me.

8 - Vegetarian diet

Hopping between vegan and vegetarian, making a conscious effort to eat sustainable, organic foods provides necessary nutrients, energy and taste to keep you going for a long time. Just look at the diets of people living in 'Blue Zones', which have diets that are primarily vegetarian with a minimal amount of meat.

8 – Focused work

To focus on my goals and tasks for the day, I use the Pomodoro technique (through an app) for 25 minutes of dedicated work with a 5-minute break (for my eyes and recharge) before either continuing with the task or starting something else. This is a new technique I have been testing for the past few weeks. I have found it to be highly effective when adhered to.

9 – Goal setting

I have defined personal Vision and Values and take every chance I get to live by them, this self-analysis greatly helped me better understand myself and my priorities.

These routines are key aspects to personal wellbeing, though I’d say long walks, belly breathing, meditation, taking time for family and friends are also very beneficial. Hope this was helpful and please don’t hesitate to reach out if any questions or comments.