Pre-dawn light, breaks for sun and cold exposure, high fat higher protein breakfast. This is conducive to living in northern latitudes. I know holidays come up and the festivities with them require a deviation on my part which is fine. I learned this summer that sunrise is the numero uno lever to always pull to keep on the circadian, quantum wagon. You’ll be more resilient and still enjoy time with loved ones and make new friends.

Your training should be decentralized if possible. Sometimes you’ll find you’re short on time or without access. So what to do? Alternates and Substitutions Example Needed to run but can’t do full time or distance? Do lunges and jump rope. -Lunges for strength and the other for cardio effect and training rest of the leg. Alternate between the two for the time available. 1min lunge into 1min jump rope for 20minutes. Quality reps.