the rules.

Hydration is non-negotiable. Three liters a day support performance, recovery, and concentration.

Exercise counts even outside the gym. Thirty minutes outdoors without your phone lowers stress levels, improves sleep, and speeds up recovery.

Three classes every week. With Build, Engine, and Perform, you have your perfect workout at the vibe gym.

Social contact is essential for regeneration. Consciously spending time with other people once a week lowers stress levels and stabilizes mood.

No alcohol for the entire distance. The effect will first be noticeable in deep sleep, then in regeneration, mental strength, and your progress.