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At this point, you may be a little dazed and
confused. Let me see if I can distill this down for you.
On the food front:
Eat 1 gram of quality protein per pound of body
weight. Get as close as you can to this number. It’s aspirational!
Eat 4-6 cups of fruit and vegetables. Again, it’s aspirational!
If you do those two things, your nutrition will be
way ahead of your peers.
On the exercise front:
3 days of strength training (emphasize the major
lifts) and mix it up to hit your entire body.
1 day of sprint or VO2 style work (there is a
difference)
2 days long, slow distance. Wear a heart rate
monitor.
On the mobility front:
5-15 minutes 5 days a week. This is crucial because as
you get older, it is harder to move easily.
On the social-emotional side:
Get outside every day.
Interact with other humans in a friendly way.
Own your own experience.
How you put this together is up to you, but here’s
one recipe:
Use the mobility work as a warm-up, move into some
strength work, keeping it varied yet challenging. Then, after your strength
work, choose a long, slow distance, or a sprint or VO2 max workout, and one day
go for an hour of long, slow distance running, getting outside with other people.
Do these things regularly, if you want the magic pill,
it is this: consistency is king. Show up and do work, be single-minded as you
work, and smile. You have been gifted with a miraculous human existence. Get
out and enjoy it!
John Mariotti
www.sunday-stories.blogspot.com
775-338-2412
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