FIT5 Marco's daily schedule



I get up every day at the same time, quite early in the morning, depending on the season, earlier in the summer and later in the winter. It also varies depending when I go to sleep. Before going to bed I always set my alarm to go off after exactly 6 or 7.5 hours of sleep. You can find the explanation of all this in the chapter titled Sleeping. Many people like doing nothing and sleeping a lot at the weekend. But Nature doesn't know the concept of the weekend: if I sleep longer, I generally don't do it because it's the weekend, but because I'm more tired. After waking up I tense my muscles a bit: this is not stretching yet, just a...

I drink a glass of water at the following times: 1. After waking up, but before breakfast, 2. 30 minutes after breakfast, 3. Some time during the morning, 4. 15 minutes before lunch, 5. 30 minutes after lunch, 6. Some time in the early afternoon, 7. Some time in the late afternoon, 8. 15 minutes before dinner, 9. 30 minutes after dinner, 10. 30 minutes before going to bed. I have two workplaces: the office and the gym. If I sit in the office all day, I do some light stretching and complete lung breathing once every hour. These can help to avoid any stress or muscle cramps. I also lie for one minute on the floor to put my spine straight....

I have a proven system, so I don't need to force my exercises into my busy schedule any more. Health comes in first place for me, and I regulate every program to my regular sports. The exceptions are for family or business affairs. I finish work normally around 5 p.m. or 6 p.m.. Before going home, I walk for 10 minutes and practise breathing-walking at this time. I get changed at home into comfortable clothes. I never wear shoes at home. The best training for the soles is if you walk without shoes: you should do this as often as possible. I spend 1 hour then with family, friends and other things. By now I can't wait for it to be...

I have breakfast after my morning warm-up and breathing exercises. Meal times: 1. Breakfast: between 6:30 - 7:30 2. Snack in the morning: between 10:00 - 10:30 3. Lunch: between 12:00 - 13:00 4. Snack in the afternoon: between 16:00 - 16:30 5. Dinner: between 19:00 - 20:00 And most important: I always chew food properly and I walk 100 steps after each meal, taking only 100 seconds!

I like to play with my family, talk to my friends, go out in natural surroundings, but I also like to read or surf on the Internet. Sometimes I drink a few glasses of good wine or beer with my friends. I like partying, relaxing, dancing. These are not really healthy activities, but I do them in moderation, and these are not addictions in my life, because I am happy and harmonic. :)

Before going to sleep, I do the wall candle exercise, then remain in the corpse position for 5 minutes, as I switch off my body completely. After this I sleep soundly.

The energy that I collected with sporting activity on the previous day and restored with deep sleeping during the night I can always re-activate in the morning, and I start the day with enthusiasm. I work on my goals step by step, I walk freely on my way, I believe that my way is easy and simple, because I am strong and Healthy! That's it. This is the routine of the FitFive in a nutshell. The result is constant, secure health. It's great! And very easy! It will work for you as well, so go for it! :D