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Big news today!

Yesterday I launched the bitehype podcast, called “bitehype conversations”.

This is a big step, since it was always my dream to interview and talk to interesting people and share their story or ideas.

You can subscribe and review the podcast here:

bitehype conversations

There are three episodes up already and here’s a quick intro.


Episode 1:

What the **** is bitehype and why should YOU care?


Episode 2:

“Screw your standing desk, how about squatting”, stirred up quite some controversy and even made it to FastCompany. In this episode I’m talking about the whole squatting movement and what it can do for YOU


Episode 3:

Our first guest! Debora Giannone is an actress, writer, model, photographer, standup comedian. She talks about her step to leave everything behind and move to Hollywood, to make her dreams come true. We talk about the hardships, the good times and her daily routine. This episode is packed with inspiration, so definitely give it a listen if you want to pursue YOUR dreams.

I’ve got a couple of interviews and episodes already recorded and they will go live regularly. I’ll inform all the people on the email list, so make sure you’re subscribed! (Subscribe at the bottom of the article)

So here’s the iTunes link again, I appreciate the subscribe and review :) Feedback is also very appreciated!

bitehype conversations

Screw your standing desk, how about squatting?

When the first standing desk movement came up, I was pretty much in love. Why?

Standing at work, sometimes even walking (treadmill desks anyone?) during work – where can I sign up? But I think standing all the time isn’t optimal either and we should aim for sitting less, not standing more.

Anyone who has stood more than 5 hours (heck, beginners can’t even stand for 20min.!) knows how problematic and tiring this can be. And when you’re in pain, your performance will suffer. Also don’t forget to count in all the posture, knee and back problems a lot of people have, and just standing around won’t fix them.

So Feyyaz, what are you offering instead, you may ask? Simple, I’m offering you a solution that will not only help you work better, improve your flexibility, increase your strength but it’ll be also resting at the same time. Wonder pill? Hell yeah!

Let’s squat!

Let me introduce you to this guy:


And this woman:

asian girl squatting


And this working man:

worker squatting


This looks like an interesting group:



“So she says to me: That hat? Amaze-balls!”

What have these people all in common? No, not their asian heritage (what’s with the racism, yo?) .

All these people squat to rest! These people are tired of standing, and since they don’t have chairs with them (who needs chairs, anyway?), they squat to talk, wait or chill.

The problem with Western cultures however is: we lost this basic position. Most of us can’t squat down, because we have too tight hips, bad knees or no ankle mobility. Try it out for yourself. Try to squat down, without lifting your heels. Some might even be able to do it, but we can’t hold it, because it’s super tiring.

“You’re crazy, you’re recommending me something that’s even more tiring than standing!”

Hold ya horses there, buddy. It’ll get better, but only if you work at it.


Some sciencez

Let’s face it, most of us don’t use this squatting position at all, in our adult lives (except if we have a toilet situation in a third-world country.). And you’ll automatically lose the patterns and positions you don’t use. Your body’s adaptability goes both ways of course: Do a move every day and you’ll get better at it. Don’t do it, and you’ll lose it.

Your body is a machine, trimmed for efficiency. Your muscles are lazy and your neurons are even lazier. So they are looking for every way possible to not do something. The human muscles atrophy when you’re not using them. Don’t believe me? Did you ever try not walking for one week? One month? You’ll have a hard time even standing, because your body thought you won’t stand and walk anymore!

What we try in fitness in general, is use this force for us and not against us. That’s why we lift a little heavier every week, walk a little farther, run a little faster, every time we train (at least that’s what you should do). It goes even farther than this.

Ido Portal has a concept called “movement complexity” – the idea is that once you reached a certain skill/move you can take this and dig deeper. E.g. a handstand is a basic move, a one-arm handstand is a the move more complex, so the brain (and the body) has to adapt to the complexity. Our body craves complexity, but only IF you feed it to him/her.

Which brings me back to the squat. The squat is a basic resting position we should all have in our “toolbox”.

We can use it to:

- squat with weights in order to increase our strength (and in turn use this strength for other fun stuff!)

- as a basic position in floor work (e.g. Locomotion - every middle position is a squat!)

- simply to play with our children!

- rest.

Once you “have” the squat, it’s not tiring anymore. Oh and it’s way healthier for your digestive system

science. it works.


Without going into the details too much, sitting forces you to press more to handle your toilet business, opening up a lot of nasty consequences for your GI health. Trust me, you don’t want to fuck around with your GI (I call mine GI Joe for a reason).


“But squatting is so difficult and tiring”

I feel ya, this is why I’ll suggest a solution today. I counter the standing desk movement, by introducing you to the 30/30 Squat Challenge.

Introduced by the great Ido Portal, the idea is to squat for 30min. every days for 30 consecutive days. This will fix your squat and open up a new world for you. The idea is to start a stop watch as soon as you squat and stop when you stand back up. Try to get 30min. in 30 days and your squat, your GI health, even your posture, will improve!

squat 30/30 challenge by ido portal


Your squat won’t be perfect, you might not able to go all the way down, or keep a straight back, and that’s ok. The idea is that you gain back a basic position of your body and be as cute as this girl:

squatting girl



Work while squatting

The squat is also a great position to work in. Screw chairs and expensive standing desks, get yourself a “LACK” from IKEA and get working, be awesome like these folks:



(taken from here)

Or this fit gal:



Or this strong woman:

babeth squat



Squatting while working will increase your awesomeness by about 43%*

So what are you waiting for, it’s time to squat, people!

Oh and also squat while waiting for the food:

squat until your food is ready


Still here? Not convinced yet? You need the Asian squat video:



*not confirmed

14 Ways to Make 2014 the Best Year for You

Every new day is another chance to change your life.

 – Unknown


I know New Year’s resolutions are a good thing. We’re excited to list them up on the first day of January in the New Year.

But still, so often I quit them just after a few days. The same happens with a lot of people at the gym. The first two weeks of January are always full-on gym time for everyone. But afterwards, the gym is empty. Why?

Why is it so difficult for us to keep our New Year’s resolutions? I think it’s because we need to change strong habits and that can be difficult or daunting sometimes.

We procrastinate changing our habits, because it’s actual work. It feels hard.

In order to still make our lives great, we need to use some psychological tricks to change our habits. If you’re like me, small wins can motivate you to make even greater progress.

So what I’m suggesting is a clear action plan on how we’re gonna tackle this 2014 together and make it the best year yet. Ready?

Pick one thing out of the list and do it every day for fourteen days. No excuses, really easy stuff.

After those fourteen days reflect on the difficulty level. Since it was only one thing, you’ll realize that it isn’t that hard to actually induce new (good) habits!

Now take the next one in the list, while keeping the first one intact. That’s how you can progress in a really simple way.

If all the habits get too much, lose one for a few days, but I’m sure you’ll want to come back since it was such a positive change!

This is a system that helped me achieve a lot more goals last year, than the year before.

Are you ready?

Shall we look at the 14 ways to make this year the best year for you yet? Let’s go:

  • Be grateful

Every morning when you wake up, think of three things you’re grateful for (e.g. your wife, your kids, your friends or simply the warm bed you’re lying in). End every day with three amazing things that happened today. The five-minute journal is a perfect companion for this.

  • Move every day

We were not meant to sit all day, so make sure to move every day. Run to the bus even if you can’t catch it. Walk after a meal. Instead of a coffee meeting do a walking meeting with a friend.

  • Drink a lot of water

70% of your body is made out of water. 70% of the earth is made out of water. So 70% of the stuff you drink and eat every day, should be water. Drink one cup of water for every cup of coffee you drink.

  • Smile a lot

A lot of people I see every day on the train are looking sad. It could be because it’s winter or for some other reason. But when I see a smiling person, I get happy, too. So I make sure to smile more (at strangers or simply when I’m walking).

  • Invest in experiences not in things

Owning too much things is a burden in the daily, simple (and happy!) life. Investing in experiences is much more rewarding and giving in the years to come.

  • Eat more fresh vegetables

You can never get enough fresh vegetables. Try to buy local and organic (or as our grandparents used to call it: real food!)

  • Try squatting at work, instead of sitting

Get a table where you can squat and work for a couple of minutes like this. The IKEA Lack works perfect for this and can be used as a squatting desk on the floor or a standing desk on top of your normal desk. Take part in the 30/30 squat challenge by the great Ido Portal.

  • Meet up with three friends who you haven’t seen in a long time

Meeting old friends who all know each other will create a magical moment of past experiences and new learnings.

  • Give away things you don’t use and need – simplify

Whenever I feel unmotivated or I’m just procrastinating to do real work, I start cleaning my room and think of stuff that I don’t need. Simplifying my life is a major way to motivate myself. It’s like removing heavy stuff from your shoulders.

  • Meditate

Meditating doesn’t have to be difficult. Start today, here are a few tips on how to get started:

  • Say I love you more

Most of us are scared to show more emotions. Break this habit by telling “I love you” to one person every month – super easy and very rewarding.

  • Try tea instead of coffee once per week

Tea has a lot of health benefits and is very tasty. Why not exchange your coffee on the weekend for a cup of tea? Make it a ritual on Saturday evening and enjoy the whole process.

  • Read one book per month

Instead of watching TV in the evening, start reading a book. Read while you commute or while waiting in line.

  • Relax

Don’t stress so much about the future, it always turns out just fine. Breathe in, breathe out, enjoy the moment.

I love Go Cook Yourself. Rob and Dan are actually two of the guys who inspired me to start bitehype. They just cook delicious shit, that’s easy to prepare – exactly my world!

I recently was browsing through his recipes and found this one recipe, where he preps some Bacon & Onion balls (note to self: don’t browse through recipe sites when hungry.). I knew I wanted to cook something similar for dinner, but bacon was out of question. So I had to improvise.

Instead of bacon I used pastrami and instead of Chickpea flour I used gluten-free flour (our supermarket doesn’t carry “fancy” flours…).

Prepped the pastrami:

Pastrami in a pan

Mixed the rest of the ingredients:

Photo Dec 04, 7 40 34 PM

Formed the meatballs:

pastrami meatballs with onion

Roasted them in a pan:

roasted pastrami meatballs with onion

And now, the bitehype aka the Swiss element: Since we only had about 180g of Pastrami for two people, I had to improvise again. So in order to make this nutritious and delicious, I added Raclette cheese!

pastrami meatballs with raclette cheese

And finally here’s the end product:

pastrami meatballs with melted raclette cheese

We had this with some salad as a side dish and it was amazing – absolutely recommended! Oh and I almost forgot the tasty yogurt with mint:

yogurt with fresh mint



EDIT: The shopping list

  • 180-200g of Pastrami
  • 1 red onion
  • 1 egg yolk (eat that egg white in the morning!)
  • curcuma
  • any kind of red pepper / chili you like
  • gluten-free flour (chickpea flour works, too!)
  • a bit of water


After this recipe, I knew I had to get the book, so I instantly ordered it on amazon. I’m really excited to try some recipes during the Christmas break, so stay tuned! :)

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- Follow gocookyourself on instagram


Before starting bitehype, I was searching for something special. Something that would excite me day and night, something I could talk about for days and weeks. But also something I was good at, something I could really master. Unfortunately, that something didn’t come, but I still managed.

The bad days

Obviously that one thing never came, because nobody has that one thing that excites them all the time. Every watchmaker, every knifemaker, hell, every fitness trainer probably has a day where they don’t feel like getting up or go do work. Tim Ferriss recently wrote a very real and human post detailing his “un-productivity” and what to do about it. Jiro, the famous sushi legend, has some bad days and some days where he’s not really into slinging some fish.

Jiro - Dreams of Sushi

This guy knows his fish!


But the thing that differs these guys  (let’s call them the masters, the experts of the game) from the average joe is not passion. It’s not experience and it’s definitely not skill. It’s the persistence to keep going even if something isn’t as fun or as easy it could be. And that persistence is a variation of passion that helps you become good at something and happy. And this is also the thing that many of us would call passion when they see it from the outside. It’s the “I could never do that” or “how does he do that?” folks, who never find something they can enjoy and advance in, because they keep looking for something that feels extremely natural for them.

The question is, do you have the endurance and the will to keep going when something doesn’t feel as easy as on the good days?

I think it was Ido Portal who said something in the lines of “life is not always easy, but these hardships make your life fun and worthwhile”. So you need these downs, to appreciate the ups. You never advance in a linear fashion, it’s always a fight. One step forward, two steps back, three steps forward, one step back and so on.

The story of bitehype

Bitehype actually was started out of accident, or rather out of necessity. I wanted a place on the internet where I could geek out about stuff that excites me. This stuff happens to be food and movement (before attending the movement camp it would have been food and fitness/sport/gymnastics, but movement describes it so much better). I love to talk about food, prepare food, heck EATING FOOD is my favourite part! Same with movement, although with both things I’m just a beginner, I can find the persistence to keep going even when things aren’t going great (remember that burned dish? Or that failed handstand attempt? Yep, I’ve been there and I’m still learning). I’d say I’m still in the development stage of this passion, but what really helped me with process was to just not think about it too much. Which niche should I focus on? Should I only talk about paleo food? What kind of sports should I cover? Is dancing considered a sport? Why am I hungry? – all these little questions just kept me from starting and doing cool stuff. So I shut down this inner voice of mine and just started. That is why I consider bitehype still “just a project” – because it’s not totally defined yet.



However, what is really important, is that I can deliver value for certain people. And that is what is making me happy and what helps me re-create this persistence every single day.

From friends to readers

A lot of friends ask me how they should structure their diet or how they should start out with their training and I love to help them. I actually think that helping another human being to advance in something, is some of the most honourable things we could do in our lives. That’s probably why teachers do what they do, day in and day out, although it’s a hard job.

So I decided to reach more than just my friends, I want to help people all over the world, because I believe a lot of us have the same problems (eat healthy, sleep better, feel awesome every single day) and could use some ideas and tricks on how to handle these problems.

I think a blog as a platform is the best way to do this and since I recently bought “Start a Blog that Matters“, it fit in perfectly with the schedule! It really helped me in clarifying my message and just start out.

What’s yours?

Since I’m at the beginning of this road, I’d love to take some people with me, but I also realize that some people need to go their own way when it comes to this stuff. Now the big question is, what’s yours? What is your way, your platform, your idea you want to share with this world?

Maybe it’s something simple for an outsider, like makeup or automobile engines. Whatever it is, share your learnings, share your ideas – this is how humans advance!

Stop looking for that one thing where you’ll be naturally good all the time. Do some hard things and decide afterwards whether it was worthwhile or not.

Now go ahead, do it and but tell me afterwards. I’ll be here.

Construction of the perfect paleo cheat meal!

There it was: juicy meat, melting cheese and bacon…No this isn’t your usual pseudo paleo lunch or dinner, but the real deal: a perfect paleo cheat meal. And the best part? I dreamt about it 4 days ago!

On Monday a friend called me up and asked me whether we wanted to cook in his new apartment (he took it over from a friend, so I already knew the kitchen – always a winner!) – obviously I agreed but I wasn’t sure what to expect. My friend is great at cooking some Japanese dishes, so I knew I could count on some sushi. Agreed and forgot about the whole thing. Until…

I have a dream!

Until I had that dream. I don’t know why, I don’t how and I definitely don’t know when, but it felt like in the middle of the night. I woke up and remembered it clearly: a floor made out of ground beef, penne on top, add some bacon, some tomato sauce and bake it with cheese.

So the first thing I did when I got up, was write my friend a message, regarding that dinner. We agreed on me prepping the meal and I was pumped!

On Saturday morning (after my friend overslept) I went to Germany to go shopping (without him of course). Here’s the list for the epic paleo cheat meal recipe:

- 750g gluten-free pasta
- 1kg ground beef (organic if you can, free-range if you find it)
- 3 packs of organic bacon
- 1 pack of dried tomatoes in oil
- 1 big can of tomatoes
- some big ass organic basil
- 2 packs of buffalo mozarella
- 1 pack of parmiggiano (not necessary)
- 2 egg yolks
- some herbs for flavoring (oregano, pepper, salt)


equipment-wise you don’t need that much:

- a baking form
- a mixer/blender for the tomato sauce
- pan for the bacon
- a knife to cut everything
- a pot for the penne

prep time: 20min, cooking time (all in all): 20min

So let’s prep this beast:

Mix the beef and throw in some salt, pepper, oregano and 2 egg yolks. Throw the can of tomatoes and the whole glass of dried tomatoes in a blender and mix it until liquid (a little water might help if it’s too thick. A LITTLE!), throw in some basil and oregano to add flavor (the rest of the flavor comes from the dried tomatoes, since they are sometimes salty). Now before you prep the penne, put that meat in (pause!) – careful now: most of the time the beef will lose water and decrease in size, so adjust your construction skills accordingly!


Now that the meat is in the oven, prep those penne until al dente (8-10mins cooking time), take ‘em out, drizzle some olive oil over it, so they don’t get sticky (especially the gluten-free pasta gets pretty sticky). If the meat is brown, it’s ready to take out and ready to get filled. While filling (if you have a helpful friend with you), make sure to get those bacon strips crispy in a pan. Fill the meat form just a little over the walls (not too much, since there are some other condiments that need place) with the penne and mix the cut up bacon into the penne.


After that bring in TEH SAWCE:


And put some bad ass mozarella on that pie!

Depending on how you like your cheese, let it bake for another 10-15mins. and enjoy that sucka.


Why gluten-free?

I don’t buy into the replace everything in your diet with gluten-free products (bread, cereals, pasta, pizza, etc etc) BUT if you want to cheat from time to time, it makes sense to cheat with gluten-free products. Why?

- you won’t feel bloated
- your digestion system will be thankful
- you won’t feel as tired and exhausted after the meal

I was honestly surprised how good my body handles gluten-free products. Does that mean I’ll eat gluten-free bread every day? Definitely not. My diet will still consist of animal proteins, lots of veggies and some (sweet) potatoes or rice post-workout – because we’re designed to eat exactly these things. I am however a believer in cheat meals and limiting the damage whenever you can.

Eat good 90% and enjoy those 10% if you want, but I know a lot of people have a guilty conscience once they cheat, if gluten-free helps you with your conscience go HAM on those cheat meals! Enjoying your food and feeling better is super important and way more important than believing and strictly following a diet.

One more thing…

Squat ’til your food is ready!


Squat until your food is ready!

How to successfully avoid and hack a jet lag

I’m back from Singapore! The Movement Camp 2013 was such an amazing experience, I’m struggling to put the greatness into words. As I’m compiling my notes into some structure to give you a few good articles on the Movement Camp I wanted to use the time to tell you how I successfully avoided and hacked my jet lag.

Starting the Movement Camp jetlagged wasn’t an option for me, so I started researching a few methods online, before deciding for a routine to help me get over the jet lag as quickly as possible.

The base for my “routine” was basically this article: All About Jet Lag

Melatonin was an option, but I decided against it, since I wanted to test the other methods in combination first, before trying “external” help.

Other than this article, I also found, which basically gives you a detailed plan on when to seek light, avoid light and sleep.

So here’s the detailed schedule for my flight to Singapore:

25. July 2013 6.25pm:

Flight from Basel to Frankfurt

25. July 2013 8.30pm:

4 Burger paddys (ground beef, fresh onions, coconut flour/flakes and some herbs) – dinner before fasting

25. July 2013 9.35pm:

Take-off for Singapore

26. July 2013 4.20pm:

Arrival in Singapore

So what did I do during the flight?

- I fasted until 1pm Singapore time and then ate a breakfast (to provoke “Lunch Time” for my body) on the plane

- I drank about 2.5 litres during the whole flight, if not more

- I tried to sleep according to his plan:

Sleeping Plan for flight from Frankfurt to Singapore


So I basically had an eye mask on until 3am Frankfurt time and tried to sleep (avoid light means you can sleep, but don’t have to). After that I got up and started drinking lots of water, watched The Hobbit on the airplane TV and even tried to put the light on (to seek light, since the plane was dark and everyone was sleeping), but it didn’t work so I just put the brightness of the TV on full and watched The Hobbit without falling asleep.


The idea is that as soon as you arrive at the gate, you set your watch (incl. mobile phone etc.) to the local time and try to get into that “mood”. Meaning, if you arrive at the gate and it’s in the middle of the night at the arrival place, you get into the “sleepy mode” and try to sleep as soon as you board the plane.

After my arrival in Singapore, I took a shower and went out to get some dinner, I ate dinner at around 9pm, which wasn’t optimal at all, but I couldn’t find the spot I was looking for.

I then went to bed at around 11pm and slept with an eye mask until 7.15am. After waking up I tried to stay in bed with the eye mask, since I was in the “avoid light” phase. Then I had breakfast at around 8.30am. At night I woke up once, but forced myself to keep on sleeping and get into the right routine.

During the day I had a power nap in the afternoon but other than that I wasn’t tired at all and made an effort to get to sleep at around 10.30pm and get up at 7.15am the next morning.

No sleepyness or anything similar during the camp.

So let’s summarize:

- fast between 12-24 hours

- eat the first meal at the local time

- use (get an eye mask, even if you don’t sleep well it helps with the avoid lights phase)

- drink (water!) like a mad man

Did I do anything differently on the flight back?

No, I did the exact same thing, except when I was in the seek light phases (which was in the beginning of the flight, at around 11pm) I fell asleep twice (once while watching Iron Man 3 and once while watching Oblivion) and decided to nap for 20minutes and then force through the rest of the time. This helped me a lot, since that heavy tiredness was gone after those 20mins. All in all I’d say force yourself through the “bad times” on the plane to enjoy the times at your destined location.

Today (Wednesday, 7. August 2013), almost three days after my arrival, still no jet lag. I’m surprised and very impressed with this method. Give this a go and let me know how it works for you.

First experiences in Singapore 2013

Yesterday I arrived in Singapore after a 12 hour flight from Frankfurt (2 hour layover there). The weather was rainy and around 31 degrees Celsius, with like a gazillion percent humidity.

I took a cab to the place I was staying for the first night and was greeted by my nice host. She showed me some stuff on the map and after a quick shower I went to the city to get some dinner. My path lead me to Marina Bay Sands, where you’ll find a huge mall (what’s with all the huge buildings in Singapore?).

Originally I wanted to get some Dim Sum but I couldn’t find the place (yes, I got lost. Yes, in a mall.) so I opted for a nice Italian joint I found earlier on yelp. It’s called Pizzeria mozza and it has an Osteria next to it (with the same name).

I ordered an insalata mista and a margharita pizza, to see how the Italian skills of the Singaporeans are.

The salad was good but the dressing a tiny bit too strong.

After twenty minutes of waiting I finally got the margharita, which I found a bit too small actually. I’d give it a 7/10 because the dough was really good but the filling was something I could’ve done and I was always expect restaurants to give me a dish with something extra.

So, right now I’m “checked in” at the UWCSEA and already met a few interesting people, including the Ido Portal team (with the legend himself!). Jetlag hacking has been good so far and I’ll write a separate post on this as soon as I have the entire result spectrum :)

Wish me luck, movement camp is starting tomorrow! :)

(P.S. I’ll update this post with pictures and links as soon I’m home)

As I’m writing this, there is one week left for my “vacation” in Singapore. I’ll be attending the Movement Camp created and organized by a great idol of mine, Ido Portal. He and his team are making waves with the stuff they do and preach every day. These are people who don’t only talk the talk, but walk the walk. Don’t believe me, look at the compilation videos:

I’m obviously crazy for attending and probably way too unprepared to keep up with the other 45-60 participants, but I don’t care. I believe that I can only get better by starting now. Ido and his team take “simple” stuff like handstands and form it into a complete system, or more like into art.

I believe that every day that I don’t move is a day wasted, so why not learn from the best when it comes to moving, anyway?

About 3-4 months ago I started working with Daniel from FitnessFAQs (and a Bar-Barian) to improve my pullup, pushup and dip numbers to crush the Bar-Barians Seminar on June 22nd and 23rd 2013. Inevitably I got stronger in other parts of my training, that I didn’t actively train (e.g. front lever progressions).

So my base level now:

- around 16 pullups

- 25 dips

- 40-60 pushups (no idea to be honest)

- 20sec tucked front lever

- 3x105kg deadlift

- 30-40sec wall-handstand (with 5sec free hold, still close to wall)

- 10sec l-sit hold


If someone wants to know how I got there, I can elaborate in a separate post.

So in order to prep my last few days I asked Justin Goodhart, who went on to do an internship with Ido and wrote about it here on how I could best spend my last few days to prep for the movement camp.

The answer:

“I would say training a lot of locomotion work, LPS/mobility, and continuing to train your SASS and BAS. I would be doing two sessions per day up until 3-4 days before camp (which is coming up really fast!) then taper off so your nervous system is fully recovered for the 7 days of hard training we’ll be doing.”

So my plan for now is:

Tomorrow, 19. July, a handstand, front lever, planche progression heavy workout. Lots of holds, lots of grip work.

Saturday until Tuesday: Workout 2 times a day for about 30-40mins to help my body adjust to the workload (honestly I’m not sure whether this will help a lot). So my last workout will be Tuesday evening.

Other than that I’ll try to hack my possible jetlag (here‘s a great article) and take a lot of supplements with me for the trip, namely:

- Grape Seed Extract (for that asian food :))

- Magnesium Chelate (pwo)

- BCAA’s (pwo)

- A cream called “Pferdesalbe”, which helps with soreness and tired muscle (something I’ll definitely need!)

I hope that helps and I’ll definitely update this post after the Movement Camp with a post-mortem, or maybe even do a separate post on this topic. Subscribe to the newsletter to read about those tips!

Oh and also: wish me luck! :)

My daily routine (July 2013)

A lot of friends ask me, Feyyaz, what’s your daily routine like – food and movement wise?

Simply written: eat quality food and move a lot.

But let’s get down to the details:

I wake up at 6.15am and meditate for 10mins, using an app called Simply Being (although I’m thinking about changing to a simple white noise track). After that I take a few supplements (1 capsule of Cod Liver, 6 drops of Vitamin-D (around 4000 IU) and two small scoops of LivingFuel greens). You can read in the 4-Hour Body that the combination of Cod Liver Oil (Butter Oil/Fermented Cod Liver Oil Blend) and Vitamin-D can help you increase your Testosterone levels. Also Vitamin-D helps a lot with your general mood. On days where I expect to be outside a lot, I don’t take Vitamin-D or take less. The Greens shake is basically to get the rest of the Vitamins (mostly A and K) in order to make the Vitamin-D effective.

At 7.06am my bus leaves and sometimes I need to run not to miss it (which is basically a stair sprint). At 7.33am my train to Zurich leaves. I take this time to read a book (after about 30mins I get really tired and sleepy, but I try to resist the urge to sleep and read through. Simply because on stressful days this is the only time I get to get smarter :)

After arriving at the office I drink a big glass of water and eat some greek yoghurt at around 10.30/11. At 1215 I leave the office for a workout (about 1hr). Depending on my routine it’s either an upper body day or a lower body day. After showering etc. I return to the office and warm up my food I prepared the day before. I work and eat at the same time. This time is mostly used for simple tasks, before one hand is grabbing a fork :)

I then eat two to three fruits during the afternoon and leave the office at around 17.30 or 18.

On the train ride back home I try to write for this blog or if I’m very tired, I just sleep.

After arriving at home, I prep some food (mostly 2x the amount, so that I can take some food with me the next day) and eat dinner at around 20/20.30. I then clean up the kitchen and take care of my massage/physical therapy stuff (will explain this in another post).

I normally go to bed at around 22 or 22.30.