Posted by Mark Ward on Saturday, June 29, 2019

Routines are a work in progress, working out what creates progress is key. Dogma can stifle progress. Work, family life and all the other things that make up a ‘busy’ life means I really have to focus on a practical routine that fits in with everything else. I’m lucky to work within 10km of home so I can make my trip an active commute rather than sitting in traffic. Here is my current routine

Morning Routine

  • Wake up 6am
  • Coffee
  • Teeth and cold water splash to the face
  • Table spoon of Apple Cider Vinegar in water
  • Run, bike or walk commute to work
  • Cold shower at work checkout my article how to live like Wim Hof for WHY!
  • 10 minute meditation
  • Start the working day, get one task out of the way before email distraction

Evening wind-down

Usually starts about 30 mins before bed

  • 5-10 minutes juggling practice
  • Put tablespoon of Chia seeds in water
  • Meditate 10 mins
  • 5 minutes of stretching – proactive with ongoing tight hips/quads issue
  • Drink water soaked Chia seeds
  • Teeth clean and saltwater mouth rinse
  • Bed!

Week overview

Usually through the working week last food is around 9pm and first food is 12 noon the following day as an approximate Intermittent fast. Each Tuesday is a full 24 hour fast. Weekends tend to be a be much more random!