Transcription
In this video, I'm going to show you a day in the life of me, a health and performance coach. This is so that you can get a good understanding of how to implement my routines, my habits, and my protocols. Are that I stay at an optimal state? And it's also to break the notion that you don't have to be living this monk mode lifestyle just to be performing at your best. You can intertwine it into your social life and into other aspects of your life. So without further ado, I hope you enjoy this video and leave a comment down below for what you want to see next. Thank you.
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Fish oil. Sometimes I'll supplement with some ashwagandha. So I'll wake up, have a look at my Todoist, my productivity system that I use, and look at what is on today's agenda. I will usually start the task that is the most cognitively demanding, and I will sip on my electrolyte drinks in the meantime with my bro light. That way, syncing my circadian rhythm, keeping me alright, releasing that cortisol, even though I'm not necessarily out of sight, which is the best way to do it. So by having that electrified ring, and then if I do decide to have a coffee, I really feel the effects. And remember, I don't have a coffee every day. It really just depends on how I'm feeling, how much work I have on. So what I will also do when I'm doing my deep work for the mornings, I will most of the time track it and plan it. So I use a system or software called Rise, Rise.io. If you want to use it, and I keep it super simple. This basically tracks my productivity throughout the week, so I have a tangible metric on just how productive I've been. What I will also do, use Endel, so really help me focus.
In guys, leave a comment down below. Can you eat with or without a skin? So we always have a high-fat breakfast, full-fat yogurt, no low-fat eggs, and we do actually have carbs in the morning. A really good hack for automating nutrition is get yourself a wife. Really, really good, highly effective. So we'll probably go for about a 10, 15-minute walk. Nothing crazy, just to get the blood pumping. Sometimes half an hour. Um, and honestly, it's not every day, but it is most days. Uh, within the first hour or so waking up, two hours, we'll try to get outside and walk. Um, but if not that, then we'll definitely always go for a walk. At least we have to be walking every day. Um, we just don't function as good as unless we're getting that blood flow moving, getting oxygen to the brain. Not to mention as well, the rays of the sun will help calibrate circadian rhythm. So your energy food will be better. You'll be more alert when it counts, and then you also be sleepy, so sleepier when it counts when it comes to the evening, when it comes to melatonin, melatonin secretion.
So after my first block, we would have gone for a walk, and now we're going to do another white block. And what I like to do with a lot of my habits and cues is to create a routine or a bit of a ritual to help get me into that desired behavior. In this case, it's doing some more work. So what I like to do is use smells, tastes, and behaviors to easier to get into that action. So basically, what you're doing, those compounding things. So how a habit is formed is cue, cream, and response, reward. Always remember that cue. But so for me, a cue, it can be to have my coffee. Mrs. Decaf, actually, this one with a bit of dark chocolate, 85, 70. Quick tip as well, other than using my phone to vlog, I only ever have my work phone in the office. And this is just an old iPhone. The reason we do that is a lot less temptation with addictive apps because they're slower. When you don't, you can't even get them on these old iPhones. What we also like to do is we have something called DF tube, distraction-free YouTube. All right, there's any cars, you never know. That's why I'm a safe driving new. Yeah, as if I [ __ ] am.
11 AM. We've done a bit of deep work, we've had our breakfast, we've gone from morning walk, kept him with a few clients, all good. Now we're going to put ourselves last and have our training session for the day. So about 45 minutes to an hour. As the weekend, okay, so we're sticking to mostly compound movements on our workouts. That's for time efficiency and also just bang for our buck when it comes to exercise selection. So you'll notice pull-ups, obviously a back movement, bicep movement, forearm as well. And then followed by a seal row because Jim has one of these, use it. We're doing an upper session, which means we're doing a push, pull, and maybe some isolation work for the Deltas as well. We've got time. The reason we do that, the reason we do like a lot of compound movements, a lot of bang for your butt movements, so to speak. Uh, we also do a four-day split. It's for time efficiency. We always keep it in the compound movements, as you've seen, the family rather pull-ups, rows. We call them your KPI movements, meaning your key performance indicators. So if you keep them in for your training program, eight, 12 weeks, keep them in consistently, then that'll be a key indicator if you are progressing. If you keep mixing it up, you're never going to know when you're progressing because, you know, you're changing the variables all the time. So you don't have a clear point in which you know a reference point. I'll be clearly progressing.
We are in the salon and I just finished our workout. So a quick little 15-minute sauna. What we do is protocol of a 15 minutes on, a four by three-minute cold submerged rinse and repeat twice. And that's what you want when it comes to improving HIV, improving what you call your ability to come with stress and not have a positive nothing effect for the week ahead. So that's why we do that.
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And we're going to have a little post-workout. Let our nervous system come back into a parasympathetic state, and then eat back from the gym, freshened up, about to do another work block in the afternoon. So we've got a post-workout meal, rice noodles, healthy fat sauce, avocado, veg, sauce, tomatoes, and of course, our lean protein sauce, organic grass-fed beef. And we'll smash out another block of deep work. Nothing too tactic right now. You'll see the kind of work that I schedule in the afternoons. There's more shallow works, a lot of admin, email stuff. Once we've done that, we'll probably go for a quick brisk walk as well. You'll notice throughout my days, I like to go for quite a few walks, maybe two, maybe even three walks. They don't have to be very long, five to 10 minutes, like we said, like to compound it with a meal to help with that digestion. So we're keeping our blood sugar stable, at energy level stable throughout the day. This is the first time you've made your lunch. I used to always do it. Okay, perfect. Then what you can do is get yourself outside for any evening walks. View that sunset. You want to start viewing that a certain wavelength of light, and that will help offset any of the potential negatives that viewing blue light can have when you're circadian rhythm.
Okay, so back from the walk, a final bit of work to be done now, and that's a client call. Now, one of my clients, we do our weekly calls, make sure that they're staying on point, that they're accountable. Hello, mate. How have you been? That is the last bit of work, and then we're going to do a wind-down routine. I'll show you a little bit how we do that.
Okay, so a bit of a confession. Uh, wasn't an entire day in the life because we had to travel and we had to get back to the UK. So we're going to finish off the video here of the evening routine, which is actually probably, in some respect, quite important, or one of the most important parts of this video when it comes to day in the life of me and what I get up to. Because the evening's really set up the next day. I'm just actually finishing off editing this video, just a bit of light work, nothing too crazy for me. And then I will show you how I briefly plan my weekend before my shutdown schedule, ready for the next day. So what we usually do is when the time comes around six, seven PM in the UK time now, where it gets dark around four, but around 6, 7 PM, we put these bad boys on. Red. I have seen. So it makes it so much easier because I just click, just quickly show them, boom. So that will really help us relax, switch off, start secreting melatonin, which is going to make you feel sleepy. You must get to sleep. And what we'll probably do, in all honesty, sometimes we do watch a documentary, maybe a bit of a movie because, you know, we are human, and it's not just about being monks of peak performance monks. So we will watch a movie. And if we do do that, do do, uh, we'll put the TV on the lowest brightness, and I'll put my red light glasses on as well.
Okay, so it's into the evenings now. We're going to finish up a little bit more work, a bit more climb work to make sure everyone's happy. Whilst I do that, I put my monitor very low, and I also start putting these bad boys on. Um, again, to give me extra cool points whilst I'm doing my work, and also helps me get to sleep. So that light will usually go red as we start dipping these lights as well. And I'll actually start to change these, um, if I can actually be bothered, most of the time, to a color that's a bit more complementary of the evening, not so harsh blue light. And all honesty, I'm probably gonna have a pizza tonight because I am human. And, you know, we're not always about pre-performance. Everything in moderation. So we really work that into our clients as well. We know that you're human, and we also believe that you can achieve an optimum state of performance whilst also enjoying a social life. One more thing, you guys have always asking if I had a penny, how many times I'm asked where do I get this from? I have about 60p, but, um, I get this from Amazon. This is awesome. This is an analog, not much a kitchen timer, but you can get them on Amazon. And I use this to block my deep work sessions. Having something analog, you can have apps on your laptop, but I just like having something analog. Um, it really helps with the way my brain works, the way I get things done. Is something, uh, quite a dopaminergic response of just having this, setting the timer, and going with the music. And now if I get like two or three of those in, I know that I've done well today in terms of focus, and I've trained my brain. This is an actual, um, replica of what Amy looks like. So we went to, um, one of the world's renowned artists to have Amy replicate in a shell, and that's what it came up with. I think you can all agree, it's highly freakishly accurate. No meatball.
Okay, so it's about two hours before bed. Typically, I will meditate. So we do typically about 10, 15, sometimes 20 minutes, but we're going for 15. And we use the Balance app. The reason we meditate in the evening specifically is it really helps bring down my heart rate, really helps my nervous system switch off, my, and my mind to switch off.
Okay, so we've pretty much come to the end of the day, and the last thing I do is to take my sleep stack. Lately, I've been using PM Prime by Supplement Needs. Not sponsored. Then we compound that about half an hour before I go to bed, I'll have some of these bad boys. That was a day in the life of a health and performance coach. I hope you've taken something from this. I hope you can apply it to your own life and your own health and your own performance, so that you can be the best version of yourself. And all the good stuff. So I will see you in the next video.