Ice Baths for Recovery
Regular morning ice baths lasting 3 minutes to reduce muscle soreness, boost mood, and improve immunity. Enhances stress resilience through controlled exposure to cold.
Post-Workout Sauna Sessions
15-20 minute sauna sessions after training to promote muscle recovery and cardiovascular health. May reduce cognitive decline through heat stress adaptation.
80/20 Nutrition Rule
Maintains strict diet 80% of time while allowing 20% for indulgences like pizza or ice cream. Balances discipline with psychological sustainability.
Functional Bodyweight Circuits
High-rep bodyweight workouts (e.g., 1,000 reps of squats/push-ups) to build functional strength and mobility. Focuses on movement quality over heavy weights.
Timed Assault Bike Sprints
High-intensity interval training using assault bike for metabolic conditioning. Typically done in Tabata format (20s sprint/10s rest).
Structured Meal Timing
Eats 8 meals daily (every 2 hours) totaling 4,500 calories. Includes protein shakes between whole food meals for constant nutrient flow.
BCAA Supplement Protocol
Consumes branched-chain amino acids during/post-workout to aid muscle recovery. Often combined with vitamin C for immune support.
Surfing as Active Recovery
Uses surfing sessions to combine cardio with mindfulness. Provides low-impact movement and mental reset.
Theragun Muscle Therapy
Uses percussion massage device daily to release muscle tension. Focuses on major muscle groups used during workouts.
16:8 Intermittent Fasting
Time-restricted eating window aligned with filming schedule. Typically fasts 16 hours with first meal at lunchtime during shoots.
Combat Sports Conditioning
Incorporates boxing pads, Muay Thai, and wrestling drills. Uses 15-minute cardio boxing sessions for HIIT.
Foam Rolling Routine
Daily myofascial release using foam roller. Focuses on legs and back to maintain mobility.
Morning MCT Oil Routine
Consumes MCT oil with black coffee upon waking. Provides quick energy without digestive load.
Hot Bath Recovery
Post-workout hot baths with Epsom salts. Often alternated with cold plunges for contrast therapy.
Mindful Cheat Meals
Scheduled indulgences like burgers or dark chocolate. Maintains 80/20 ratio to avoid dietary burnout.
Workout Supersets
Combines exercises like squats with battle ropes. Minimizes rest periods for metabolic effect.
Air Fryer Meal Prep
Uses air fryer for quick protein cooking. Makes chicken and veggies easily portable for set.
Breathwork in Sauna
Practices controlled breathing during sauna sessions. Combines heat therapy with mindfulness.
Evening Magnesium Supplement
Takes magnesium/zinc supplement before bed. Supports muscle recovery and sleep quality.
Functional Movement Training
Emphasizes rotational moves like sit-throughs. Improves core stability for stunt work.
Cold Morning Showers
Starts day with brief cold exposure. Activates sympathetic nervous system for alertness.
On-Set Micro-Workouts
Does 5-minute bodyweight circuits between takes. Maintains pump and focus during filming.
Family Outdoor Activities
Prioritizes surfing/hiking with kids. Combines bonding with physical activity.
Weekly Meal Variation
Rotates protein sources (beef/chicken/fish) daily. Prevents taste fatigue from repetition.