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Short, high intensity intervals (10 seconds-1:00 minute) is your most efficient form of endurance training for longevity, gaining muscle, a lean body composition and a healthy heart.

Absorb direct sunlight for 20 minutes a day as often as possible for optimal Vitamin D levels, which is major player in avoiding serious disease such as breast cancer in women and in increasing testosterone in men.

Working on your mobility, the ability to control your joint function through end ranges of motion, will enhance your ability to engage new and dormant muscle tissue which will decrease the chances of injury and increase muscle growth.

Sleep times may vary from person to person, but we suggest a resting cycle from 10-11pm to 6-7am to be a healthy range for optimal health.

Upon waking, drink a glass or two of room temperate lemon water, for better organ health and to increase the digestion process.