sean-obrien

-Monitor your VO2 max to detect improvements.
As well as the lab based assessments, there are easy field tests to estimate your VO2 max such as the 1.5 mile run test. VO2 max can be estimated from your time completing this distance using this equation: (485 / time to complete 1.5 miles) + 3.5. If performing these tests, you should look to consult a trained professional to oversee it.

-Swap meals high in saturated fats such as beef burgers for healthier alternatives like turkey burgers.
Foods high in saturated fats can have a negative impact on memory when over consumed.

-Consider supplementing up to 4000 IU of vitamin D a day.
Vitamin D has been shown in some studies to help with improvements in VO2 max capacity, so ensuring you have adequate levels can be beneficial to VO2 max training.

-Start your day with 5 mins of mindfulness.

sean-obrien

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