33 day grind recap. • Recovery ○ Sleep is king § 7.5 hours of sleep for me worked well, body never slept longer than that ○ Extremely High Hydration § Coke zeros § Aminos § Fruits • Food ○ High Protein Diet § 1g/lb of body weight or more ○ Non Volleyball Days § Maintaince: 3,000 § Lose weight: 2,700 ○ Volleyball days § Maintaince: 3,500 § Lose weight: 3,100 • Working outs ○ Progressively increasing load 3-5% each week worked well ○ Tracking steps was a chore ○ 3 walks a day (AM, post lunch, post dinner) ○ Knees Over Toes for Volleyball § Joints have never been springier or more mobile § 5 days a week (4 after tournament weeks) • Mindset ○ Routines ○ Gratitude ○ Reading ○ Meditating Journaling and To-Do lists