Julie Gibson Clark

Daily Routine & Weekly Workout Schedule

1. First Thing (5am): Wake, dress, read/pray/meditate, green tea. Quiet, still morning hours cherished. Weekends allow for more sleep.
2. 6-7am: Attempt to catch morning sunlight, work outside if possible, otherwise, open windows during the drive for natural light.
3. Gym Time (7am): Initial reluctance overcome by the prospect of using the sauna. Workout typically starts with a few reps, gradually increasing to a full session.
4. Post Gym: Sauna sessions: 25-30 minutes. Cold showers: 4-5 minutes.

Post-Workout and Meals

1. 9am: Post-workout greens - mix of Mercola fermented greens, maca, chlorella (1/2-1 tsp each) with fresh lemon juice and water for detox.
2. 10am (First Meal): Varies seasonally.
   Cold weather: bone broth greens latte. Spring: goat milk yogurt.
   Hot months: smoothie. Includes 4 oz cooked greens, 4-8 oz bone broth, using recipes from "Better Broths and Healing Tonics."

Weekly Workout Schedule

1. Monday: Core, Vo2 Max (Norwegian 4x4), sauna & cold shower.
2. Tuesday: Full-body free weights, sauna & cold shower.
3. Wednesday: Core, long cardio (45-75 min), sauna & cold shower.
4. Thursday: Full body, HIT (Super 8), sauna & cold shower.
5. Friday: Rest, sauna & cold shower.
6. Saturday: Hiking/walk.
7. Sunday: No commitments; outdoor activities encouraged.

Supplements

1. Daily: NOVOS Core