{"title":"Digital Diets","description":"\u003cp\u003eDigital guides for nutrition, exercise, breathing, meditation, cold therapy, and sleep habits. Choose an area, start with level one, or explore the complete program bundles.\u003c\/p\u003e","products":[{"product_id":"kek-zonas-mikrobiom-dieta-2-resz","title":"Blue Zone Loma Linda Week 2","description":"\u003cp\u003e\u003cspan\u003eTIIAN diet plans are put together with the cool professionalism you’ve come to expect from us, and they have just one mission: to help you lose weight. That’s it.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eNo magic, nothing special, just well-designed, carefully thought-out diet plans that will help you lose weight when you follow them. Add T1 Pro to the mix, and you’re all set.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eEach blue zone diet plan includes three different menu options and is based on time-restricted eating.\u003c\/span\u003e\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54700298469709,"sku":"digital-TI-KEKZ-2","price":5990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIANkekzonadietalomalindaposzt02_6dca421d-b203-44d7-8952-d0fc4a43a218.jpg?v=1790236909"},{"product_id":"kek-zonas-mikrobiom-dieta-3-resz","title":"Blue Zone Nicoya Week 3","description":"\u003cp\u003e\u003cspan\u003eTIIAN diets have been put together with the cool professionalism you’ve come to expect from us, and they have just one mission: to help you lose weight. That’s it.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eNo magic, nothing special, just well-designed, thoughtfully planned diets that you can follow to lose weight. Add T1 Pro to the mix, and you’re all set.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eEvery blue zone diet includes three different menu options and is based on time-restricted eating.\u003c\/span\u003e\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54700308037965,"sku":"digital-TI-KEKZ-3","price":5990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIANkekzonadietanicoyaposzt02.jpg?v=1790237208"},{"product_id":"kek-zonas-mikrobiom-dieta-4-resz","title":"Blue Zone Ikaria Week 4","description":"\u003cp\u003e\u003cspan\u003eThe TIIAN meal plans were put together with the cool professionalism you’ve come to expect from us, and they have just one mission: to help you lose weight. That’s it.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eNo magic, nothing special—just well-planned, thoughtfully designed meal plans that help you lose weight when you follow them. Add T1 Pro, and you’re all set.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eEach blue zone meal plan includes three different menu options and is based on time-restricted eating.\u003c\/span\u003e\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54700309053773,"sku":"digital-TI-KEKZ-4","price":5990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIANkekzonadietaikariaposzt02_7cfea4de-1cf4-4b59-9649-733213e4bb7c.jpg?v=1790237411"},{"product_id":"kek-zonas-mikrobiom-dieta-5-resz","title":"Blue Zone Sardinia Week 5","description":"\u003cp\u003e\u003cspan\u003eTIIAN diets have been put together with the cool professionalism you’ve come to expect from us, and they have one mission: to help you lose weight. That’s it.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eNo magic, nothing special, just well-planned, carefully considered diets that will help you lose weight if you stick to them. Add T1 Pro to the mix, and you’re all set.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eEach blue-zone diet includes three different menu options and is based on time-restricted eating.\u003c\/span\u003e\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54700309348685,"sku":"digital-TI-KEKZ-5","price":5990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/tiian_kekzonadieta_sardinia_blog_02.jpg?v=1789324678"},{"product_id":"kek-zonas-mikrobiom-dieta-teljes","title":"Blue Zone Microbiome Diet Complete","description":"\u003ch2\u003eTIIAN Blue Zone - the complete five-week diet\u003c\/h2\u003e\u003cp\u003eA menu plan inspired by five regions in one digital PDF, with detailed guidance from shopping to preparation.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eFive weeks: Okinawa, Loma Linda, Nicoya, Ikaria, and Sardinia\u003c\/li\u003e\n\u003cli\u003eThree complete daily menus per week, 15 menu variations in total\u003c\/li\u003e\n\u003cli\u003eFour meals in each daily menu\u003c\/li\u003e\n\u003cli\u003eRecipes, portions specified in grams, and calculated nutritional values\u003c\/li\u003e\n\u003cli\u003eWeekly shopping lists, weighing, preparation, and storage guidelines\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eStructure of the five weeks\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eWeek\u003c\/th\u003e\n\u003cth\u003eInspiration\u003c\/th\u003e\n\u003cth\u003eTypical ingredients\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e1.\u003c\/td\u003e\n\u003ctd\u003eOkinawa\u003c\/td\u003e\n\u003ctd\u003eSweet potatoes, soy, vegetables, and legumes\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e2.\u003c\/td\u003e\n\u003ctd\u003eLoma Linda\u003c\/td\u003e\n\u003ctd\u003ePlant-focused staples, with fish and chicken in the TIIAN version\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e3.\u003c\/td\u003e\n\u003ctd\u003eNicoya\u003c\/td\u003e\n\u003ctd\u003eBeans, rice, corn, avocado, meat and fish dishes\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e4.\u003c\/td\u003e\n\u003ctd\u003eIkaria\u003c\/td\u003e\n\u003ctd\u003eOlive oil, lentils, yogurt, feta, and Mediterranean dishes\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e5.\u003c\/td\u003e\n\u003ctd\u003eSardinia\u003c\/td\u003e\n\u003ctd\u003eMeat-free menus, ricotta, legumes, and whole-grain pasta\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho might this be a good choice for?\u003c\/h3\u003e\u003cp\u003eIf you're looking for a varied sample meal plan planned several weeks in advance, and want to see the recipes, quantities, and shopping tasks all in one place.\u003c\/p\u003e\u003ch3\u003ePortions and energy intake\u003c\/h3\u003e\u003cp\u003eThe menus are designed for a calculated daily energy intake of 1200–1400 kcal. This is a low-energy framework; its suitability and portion sizes should be adjusted to individual needs. The PDF includes calorie, protein, carbohydrate, fat, and fiber values.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003cp\u003eRead the user guide, choose from the complete daily menus for the week, then prepare using the shopping list and recipes. You can swap entire days according to the guide for that week. You can return to the recipes later.\u003c\/p\u003e\u003ch3\u003eWho is this diet for?\u003c\/h3\u003e\u003cp\u003eThis is a general sample meal plan, not personalized dietetic care. Quantities and energy intake should be adjusted to individual needs; the program does not guarantee weight loss of any specific amount or at any specific rate. For children, during pregnancy or breastfeeding, or in cases of illness or eating disorders, this general diet is not an appropriate choice without consulting a professional.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54700314689869,"sku":null,"price":19900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/782adb11-55af-48d8-bb73-29e3649d121e_660b2e40-0ed6-4a8a-8ebb-759573f3e9c6.png?v=1789323069"},{"product_id":"kek-zonas-mikrobiom-dieta-1-resz","title":"Blue Zone Okinawa Week 1","description":"\u003cp dir=\"auto\"\u003eThe essence of the Okinawa week is not about trying to eat for seven days as if we lived on a Japanese island, nor is it about copying the diet of another culture. It is much more about adopting a few principles from that nutritional logic that can be very well integrated into a modern, weight-loss-friendly diet. More plant-based ingredients, more vegetables, more fiber, simpler meals, fewer empty calories, while providing enough protein so that the diet is not only \"light\" but also functional. Therefore, the TIIAN Okinawa week should not be considered a traditional diet, but rather an Okinawa-inspired system adapted for modern life. In the program, sweet potatoes, soy, vegetables, and legumes form the foundation, which we have supplemented with practical foods such as high-protein plain yogurt, eggs, or red lentils. \u003cspan class=\"contents\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"auto\"\u003eOne of the most important parts of all this is a higher fiber intake. In the menus, legumes, whole grains, vegetables, fruits, and nuts alternate, meaning we are not building the week around a single \"superfood.\" That is exactly the point. In terms of the gut, what really matters is not whether we have found a trendy ingredient, but rather how diverse the plant-based ingredients are that make up the diet. In this week, roughly 30–45 grams of fiber are included daily, which can already be a noticeable difference compared to how many people ate before. If someone has consumed little fiber until now, this does not need to be forced: the body needs time to adapt, so gradual progress and adequate fluid intake are just as much a part of the system. \u003cspan class=\"contents\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"auto\"\u003eThe other important point is protein. A weight-loss diet can easily slip in the direction of simply eating less food, and in the process, by the end of the day, you end up short on everything: energy, protein, satiety, and patience. That is why the days here are consciously structured so that the daily protein intake remains around 93–95 grams, while the total daily energy in each menu is approximately 1350–1380 kcal. Days A, B, and C are therefore not three different \"levels of strictness,\" but three different paths to the same goal. \u003cspan class=\"contents\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"auto\"\u003eAnd this is important: weight loss here is not caused by the word Okinawa, nor sweet potatoes, nor tofu, nor some sort of special combination. The basis of weight loss remains that, in the longer term, you consume less energy than you expend. The perspective adopted from the Blue Zones helps you achieve this not through starvation and constant self-discipline, but through foods that provide greater volume, more fiber, adequate protein, and better satiety. The document itself clearly states that these are regionally inspired, mostly plant-based TIIAN recipes, not copies of the original diet of that population, and weight loss is supported by a properly adjusted, sustainable energy deficit. \u003cspan class=\"contents\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"auto\"\u003eTherefore, it is worth viewing the first week as a transition. The goal is not to be perfect in seven days, but to start eating differently. Fewer ultra-processed foods, more real ingredients. Less \"snacking,\" more properly assembled meals. More plant-based foods, but not in a way that protein disappears. More fiber, but not mindlessly. And a calorie limit that is already capable of supporting weight loss while the diet still consists of real food, not powders, bars, and supplements.\u003c\/p\u003e\n\u003cp dir=\"auto\"\u003eThe system provides three full-day menus because the same thing does not work for everyone. Some people prefer to eat something sweet in the morning, while others would start with an egg-based or savory dish. Some like tofu, while others find lentils, yogurt, or eggs more important. Menu A, B, and C are therefore alternatives to each other: you can stick to a single version for the week, or you can alternate between entire days. The point is not to start randomly swapping individual meals, because then the daily calorie and macro content will no longer be the same. \u003cspan class=\"contents\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"auto\"\u003eThe Okinawa week is thus actually built on a very simple idea: \u003cstrong\u003eeat less energy, but not less food.\u003c\/strong\u003e Fill your plate with vegetables, legumes, high-quality carbohydrate sources, and adequate protein, and try to lose weight without feeling like you are dieting all day long. This is the task of the first week. Not perfection. Rather, it is to ensure that your body and daily routine begin to shift toward a way of operating that can not only be endured for seven days but can also be carried on afterwards.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54700847792461,"sku":"digital-TI-KEKZ-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIAN_kekzonadieta_okinawa_poszt_02.jpg?v=1790236651"},{"product_id":"edzesterv-futas-1-het","title":"Training Plan Running Level 1","description":"\u003cp class=\"p1\"\u003eWhen someone decides to start running, they usually want to start running immediately. They put on their shoes, go out, start running, and then somewhere between three hundred meters and one and a half kilometers later, they realize that this whole thing seemed like a much better idea while sitting on the couch at home. They run out of breath, their legs start to ache, their heart is pounding, and it’s right about at this point that they start bargaining with themselves as to whether they really need this whole thing anyway. By the time they get home, they already know exactly that they won't be running tomorrow, but at least the new running shoes have been bought, and the agreement is made that we'll start over on Monday. Which Monday, however, is less important.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis is exactly what I want to avoid, because this program was not created to prove to you on the very first day how out of shape you are. You probably already know that anyway; you don’t need twenty minutes of suffering to figure it out. This program has a completely different logic, because we don’t start from what you could somehow endure once with gritted teeth, but from what you can do consistently. And there is a huge difference between the two.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou can endure a lot of things for a single session. You can walk ten kilometers, you can run five, even if you feel like you’re dying four times over, and then somehow you stumble home, only to walk like you’ve been beaten up the next day. But that doesn’t make you any fitter. Real progress begins when you do something on Tuesday, you are able to do it again on Friday, then the next week too, and then suddenly, after two or three weeks, you notice that what was a burden the first time is now completely natural, and that is exactly what we are going to build up.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf you haven't exercised regularly for a long time, you first need to re-accustom your body to the very simple act of working physically several times a week. Not hard, not heroically, not in a way that leaves you limping proudly for two days afterward, but simply consistently. The trinity of walking, brisk walking, and jogging is perfect for this. Your legs begin to work, your ankles, knees, and hips get loaded, while the impact is much lower than running. In other words, we start to build the foundation upon which running can later be added.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe first level is for someone just starting to move, and, of course, for those who are carrying an extra twenty or thirty kilos, or as much as you want. Running shouldn't be a special event, it shouldn't be an all-day mental preparation, and you shouldn't have to stress from three in the afternoon that you HAVE to work out tonight.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBy the end of this level, I want it to be natural for you to work out 3 times a week, and for you to be able to move continuously and comfortably for 20–40 minutes. Not while struggling for your life, not while doing the last ten minutes just because if you quit, it would be yet another failure in a long line of disappointments, after which months would have to pass before you forget this defeat.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eWEEKLY PROGRAM\u003c\/b\u003e\u003c\/p\u003e\n\u003ctable cellspacing=\"0\" cellpadding=\"0\" class=\"t1\"\u003e\n\n\u003ctbody\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p4\"\u003e\u003cb\u003eDay\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p4\"\u003e\u003cb\u003eTask\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eMonday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e5 min brisk walk + 20 min comfortable walk + 2 min jog\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eTuesday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003eRest\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eWednesday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e5 min light walk + 10 min brisk walk + 5 min light walk + 3 min jog\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eThursday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003eRest\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eFriday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e25 min comfortable walk + 5 min jog\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eSaturday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e15 min relaxing walk + 10 min jog\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003e\u003cb\u003eSunday\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p1\"\u003eRest\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\n\u003c\/tbody\u003e\n\n\n\u003c\/table\u003e\n\u003cp class=\"p1\"\u003eThat’s it. And you don’t necessarily have to do more next week. For some reason, this is terribly difficult for people. Once we start training, we immediately want to improve. If it was twenty minutes this week, then next week it should be thirty; if three kilometers were manageable, then it should be four; if something seems easy, we immediately want to make it harder. As if only things that are more, longer, feel like crap, or are faster count as progress.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYet, one of the most important parts of the body's adaptation is precisely repetition. You do it. You do it again. And you do it again, and suddenly the same load becomes a smaller load. That is progress, not doing more.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003ePulse\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf you have a watch or a device that measures your pulse, use it, because the pulse is very useful feedback on how hard your body is currently working.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIn this program, we use a simple, conservative safety rule: there is nothing to prove at a pulse of 160. If your pulse reaches 160 beats per minute, significantly reduce the load. If you are running, switch to walking; if you are walking fast, slow down; if you are doing other movements, reduce the intensity. 160 is not a magic number below which everything is perfectly safe and above which an alarm suddenly goes off.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIt is simply a safety ceiling in this program. Once you’ve reached it, there is no need to prove that you can handle another two minutes. Who cares? You'll do it another time.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf your pulse just went high, but you otherwise feel fine, usually don't come to a dead stop, just slow down. From running to walking, from fast walking to slow walking, then observe how your body reacts. Training doesn't make you fitter because you beat yourself up at all costs. Spend at least two weeks at the first level. The level gate is simple: covering 3 kilometers by walking, brisk walking, or jogging in no more than 40 minutes.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf you complete the 3 kilometers in under 40 minutes any way you like and feel fine, move on to level 2.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757624774989,"sku":"digital-TI-EDZF-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/Viharelottirajtanedvespalyan.png?v=1789849171"},{"product_id":"edzesterv-futas-2-het","title":"Training Plan Running Level 2","description":"\u003ch2\u003eTIIAN Running Level 2 – Brisk Walking, Consistent Conditioning\u003c\/h2\u003e\u003cp\u003eThe second level focuses on regular brisk walking. With this digital plan, you’ll continue preparing for running while adjusting your pace and progress to suit your own fitness level.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBrisk walking takes center stage\u003c\/li\u003e\n\u003cli\u003eA continuation building on Level 1\u003c\/li\u003e\n\u003cli\u003eThis stage can be repeated as needed\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after Level 1, you’d like to become more active regularly and build a more solid foundation.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 2 of a five-level running program. It continues building on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you start training.\u003c\/li\u003e\n\u003cli\u003eFollow the activities in a way that suits your previous experience and current fitness level.\u003c\/li\u003e\n\u003cli\u003eAssess your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide to lifestyle and educational information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own fitness level.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757634408781,"sku":"digital-TI-EDZF-2","price":2490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_17_28_1.png?v=1789849196"},{"product_id":"edzesterv-futas-3-het","title":"Training Plan Running Level 3","description":"\u003ch2\u003eTIIAN Running Level 3 – Transitioning from Walking to Jogging\u003c\/h2\u003e\u003cp\u003eLevel three provides a clear framework for gradually transitioning from walking to light jogging. Building on your experience so far, you’ll get familiar with the next level of exertion.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGradually combining walking and jogging\u003c\/li\u003e\n\u003cli\u003eObserving your own responses\u003c\/li\u003e\n\u003cli\u003eA digital plan that builds on the foundations you’ve developed\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’re ready to try light jogging after building a walking foundation.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 3 of a five-level running program. It continues to build on the foundations covered in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you start practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the activities in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eReview your experience and, if needed, spend more time at this level.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide for lifestyle and educational purposes, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757637423437,"sku":"digital-TI-EDZF-3","price":2990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_17_28_2.png?v=1789849223"},{"product_id":"edzesterv-futas-4-het","title":"Training Plan Running Level 4","description":"\u003ch2\u003eTIIAN Running Level 4 – More Running, with a Thoughtful Approach to Training Load\u003c\/h2\u003e\u003cp\u003eLevel four offers guidance for building a more regular running routine and longer distances. Execution, training load, and rest all play a role.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBuilds on previous running stages\u003c\/li\u003e\n\u003cli\u003eA framework for progressing toward longer runs\u003c\/li\u003e\n\u003cli\u003eContinuation that can be adapted to your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to continue building your running routine after completing the previous levels.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 4 of a five-level running program. It provides a continuation built on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you start practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises, adapting them to your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eAssess your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA general digital guide to lifestyle and educational information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757641355597,"sku":"digital-TI-EDZF-4","price":3490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_17_29_3.png?v=1789849246"},{"product_id":"edzesterv-futas-5-het","title":"Training Plan Running Level 5","description":"\u003ch2\u003eTIIAN Running Level 5 – Intervals and Your Next Running Goal\u003c\/h2\u003e\u003cp\u003eLevel 5 builds on the running routine you developed earlier with interval training. Ten kilometers is one possible longer-term goal in the program, which you can work toward at a pace that suits your fitness level.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eInterval training that builds on your existing foundation\u003c\/li\u003e\n\u003cli\u003eContinuing toward a ten-kilometer goal\u003c\/li\u003e\n\u003cli\u003eThe final level in the series\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to continue with more advanced running workouts after the previous levels and are looking for a structured way to pursue your future goals.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 5 of the five-level running program. It builds on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before starting the workouts.\u003c\/li\u003e\n\u003cli\u003eFollow the workouts in a way that suits your previous experience and current fitness level.\u003c\/li\u003e\n\u003cli\u003eReflect on your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your fitness level.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757643190605,"sku":"digital-TI-EDZF-5","price":3990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_17_29_4.png?v=1789849269"},{"product_id":"edzesterv-sajat-testsulyos-1-het","title":"Bodyweight Workout Plan Level 1","description":"\u003cp class=\"p1\"\u003eI lived for 8 years in a place where I never had to lock the doors because the residential complex had such a security network. I only wrote this down because since I never locked the door, I didn't need keys either, so I never had to go looking for them, and I didn't need them; and that is exactly why I fell in love with equipment-free training, because if you don't need equipment, then there's no problem with it, it can't get lost, it won't break, you don't have to replace it, and you don't have to spend money on it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYour body is your equipment, and when you add that working with your own body weight is the most excellent form of training, everything is in place to train without equipment and thus achieve your figure and optimal functioning.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAt this level, every exercise is simple, low-impact, and easily interrupted. With these exercises, we begin to reacclimate the legs, hips, core, and shoulder girdle to work, but performance is not the focus here yet. You regulate the load with your own range of motion, the number of repetitions, and the tempo.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe weekly structure is deliberately simple. In the first few weeks, do a single circuit of the entire set of exercises. If that goes comfortably, it can be increased to two circuits later. So the first level is not flashy. It doesn't want to be either. Here you relearn that your body can not only be used but also controlled, slowly, precisely, and with control. And when that goes naturally, then you can add the next level.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/754b2af2-2516-4c67-bc28-2aebafbdf7e0.png?v=1789923341\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eShallow squat:\u003c\/b\u003e Stand steadily, push your hips back, bend your knees, then stand back up. You don't have to sit down into the basement. At this level, it's not the depth that matters, but that the movement remains controlled throughout.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eStraight-arm plank:\u003c\/b\u003e Take a push-up position with arms extended, your palms under your shoulders, and your body straight from the top of your head to your heels. Do not let your lower back sag, but don't push your butt up to the sky either, because then you aren't planking, just performing some strange transition between two completely different exercises. Hold the position steadily, while your core, shoulder girdle, and even your self-esteem work a little.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eStanding side leg raise:\u003c\/b\u003e Stand straight, then slowly lift one leg out to the side as far as you comfortably can. Don't whip it out with momentum, because that's not an exercise, just flailing. Stay stable, then slowly lower it back down.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eBackward stepping touch:\u003c\/b\u003e From a standing position, step back with one leg, lower yourself as much as is comfortable, then return. You don't have to go deep, and you don't have to force your knee to touch the ground at all costs. Control is more important than appearance.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eAll-fours opposite arm-leg reach:\u003c\/b\u003e Get on all fours, then simultaneously reach one arm forward and the opposite leg backward. You don't have to lift anything high, and especially don't twist to the side while doing it. Stay stable as if someone had placed a glass of water on your back and you wouldn't want to spill it on yourself.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eSupine hip lift:\u003c\/b\u003e Lie on your back, bend your knees, keep your feet on the ground, then lift your hips using your glutes. You don't have to overextend, and you don't have to arch your back as if your lower back had a personal conflict with the ground. Lift only as far as the movement remains controlled and comfortable.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757649416525,"sku":"digital-TI-EDZS-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/033c6c19-4a9f-4459-a224-c95fc7fda659.png?v=1789839891"},{"product_id":"edzesterv-sajat-testsulyos-2-het","title":"Bodyweight Training Plan Week 2","description":"\u003ch2\u003eTIIAN Bodyweight Training Level 2 – Consistency and Precise Movements\u003c\/h2\u003e\u003cp\u003eLevel two builds on the bodyweight training fundamentals you have already learned. The digital guide focuses on regular practice and movement quality.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eContinues from level one\u003c\/li\u003e\n\u003cli\u003eMore precise, controlled execution\u003c\/li\u003e\n\u003cli\u003eA consistent practice routine\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you are already familiar with the basic exercises and want to train more mindfully and regularly.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 2 of the five-level bodyweight training program. It builds on the fundamentals introduced in earlier levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757655773517,"sku":"digital-TI-EDZS-2","price":2990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/image.png?v=1789839922"},{"product_id":"edzesterv-sajat-testsulyos-3-het","title":"Bodyweight Training Plan Level 3","description":"\u003ch2\u003eTIIAN Bodyweight Training Level 3 – Control and Consistent Training\u003c\/h2\u003e\u003cp\u003eAt level three, you become increasingly deliberate in how you move your own body. The guide provides a gradual framework for developing control, strength, and endurance.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eExercises building on previous levels\u003c\/li\u003e\n\u003cli\u003eAn emphasis on control over movement\u003c\/li\u003e\n\u003cli\u003eTraining focused on strength and endurance\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after mastering the basics, you want to focus more on execution and consistent training.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 3 of the five-level bodyweight training program. It continues with material that builds on the foundations covered in previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you begin practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises, adapting them to your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eAssess your experience and, if needed, spend more time at this level.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital guide providing general lifestyle information and education, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757658231117,"sku":"digital-TI-EDZS-3","price":3490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/d31cc713-6072-4b06-a0fd-647a3f775504.png?v=1789839962"},{"product_id":"edzesterv-sajat-testsulyos-4-het","title":"Bodyweight Training Plan Level 4","description":"\u003ch2\u003eTIIAN Bodyweight Training Level 4 – Controlled Loading, Consistent Execution\u003c\/h2\u003e\u003cp\u003eLevel four builds on the training work established in the previous levels. The focus remains on controlled movement and thoughtful loading.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eContinues with exercises built on those from previous levels\u003c\/li\u003e\n\u003cli\u003eEmphasizes the quality of execution\u003c\/li\u003e\n\u003cli\u003eReusable digital guide\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after completing the previous levels, you’d like to continue training within a structured framework.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 4 of a five-level bodyweight training program. It continues from the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises, taking your previous experience and current condition into account.\u003c\/li\u003e\n\u003cli\u003eAssess your experience and, if needed, stay at this level longer.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide to lifestyle and educational information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757664588109,"sku":"digital-TI-EDZS-4","price":3990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/Kepernyofoto2026-09-19-19.25.35_65403cc0-66b2-4b8f-a2ac-5d13f34b7123.png?v=1789840000"},{"product_id":"edzesterv-sajat-testsulyos-5-het","title":"Bodyweight workout plan level 5","description":"\u003ch2\u003eTIIAN Bodyweight Training Level 5 – More independent training, a longer-term routine\u003c\/h2\u003e\u003cp\u003eLevel five brings together the foundations built throughout the series. The final digital guide offers direction for continuing to train consistently and more independently.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe final level in the series\u003c\/li\u003e\n\u003cli\u003eApplying what you have learned so far\u003c\/li\u003e\n\u003cli\u003eA continuation you can adapt to your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after completing the earlier levels, you want to establish a sustainable training routine in your everyday life as well.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 5 of the five-level bodyweight training program. It offers a continuation built on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow do you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you start practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that takes your previous experience and current condition into account.\u003c\/li\u003e\n\u003cli\u003eReflect on your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide to lifestyle and educational information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757669044557,"sku":"digital-TI-EDZS-5","price":4490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/4e4dc99f-f72c-4dec-bec1-6c4c9a6a2555_b44b48bb-41af-4d72-b7f7-581fda08ac36.png?v=1789840022"},{"product_id":"hidegterapia-1-het","title":"Cold Therapy Level 1","description":"\u003cp class=\"p1\"\u003eAt the first level of cold therapy, the most important thing is to forget for a while that anyone is plunging into ice baths or bathing in frozen lakes. Initially, you don’t need any ice at all. No ice cubes, no January in Lake Balaton, no dipping into forest streams. Just as you wouldn’t run 25 kilometers on your first run, but rather be happy if you don’t drop dead after 600 meters, here at the first level, we simply try to let slightly colder-than-lukewarm water run over us for 3 minutes.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThat’s the beauty of this program: it doesn't expect much, but this regular \"not much\" is worth far more than giving up on a high-expectation program after 2 days.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou don't need to be flashy, you don't need to be focused, and you certainly don't need to go deep into your soul—this isn't a test of courage. The goal of the first level is specifically to get to know how your body reacts to cold stimuli and to learn to control this reaction. This is the basic principle of the program: control, not performance.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eCold water has a very simple quality: it doesn't ask if you're prepared; it just comes and is there. When you are suddenly hit by colder water, your breathing may automatically accelerate, your heart rate may increase, and your first thought will pretty much be, \"Why on earth am I doing this?\"\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThen this will be your second thought as well, but your third should already be to start controlling your breathing. Slower, quieter, more consistent.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis is what we are learning now. The goal is not to endure the cold, but to control your breathing. It is another form of control which, once mastered, brings you one step closer to taking back control over your life. This will be the goal in every TIIAN program point, only the way you do it will change—here, it is through the control of your reactions to the sensation of cold.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis is why it is worth starting with a normal shower. Shower as you usually would, and then gradually start lowering the water temperature at the end. You don't have to turn it to freezing cold in one motion; for now, just let it be a bit cooler. First the lower legs, the arms, then the back, and finally, briefly, the chest. Leave your head and face alone for now. The first goal is for your body to learn that while an unpleasant stimulus is coming, it doesn't need to trigger a panic response. In the first level of the document, the actual cold phase is only 15–20 seconds, three times a week, with cool to moderately cold water. Not the coldest setting of the tap.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnd here comes the part that people tend to get wrong. If you managed 20 seconds today, you don't need 40 tomorrow. If it was lukewarm-cool today, you don't need to dump two bags of ice in the tub tomorrow. Your body’s adaptation won't improve by increasing everything at once. It is better to change the time, the frequency, and the temperature separately.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIt is worth settling your breathing before the shower. One minute of normal, natural breathing, followed by one minute of an easy rhythm. Approximately three seconds of inhalation, four seconds of exhalation. No need to play Wim Hof in the bathroom; there is no hyperventilation, no long breath-holding, and most importantly, no stunts that make you dizzy. By the time you turn on the colder water, you should already be back to natural breathing. And under the water, we have one goal: to breathe continuously.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIt is also important to learn to distinguish between what is simply unpleasant and what is no longer okay. Thinking, \"Damn, this is cold,\" is fine. Your shoulders tensing up a bit is also okay. But chest pain, dizziness, uncontrollable shortness of breath, confusion, severe numbness, or irregular heartbeat are not things you should \"endure for another five seconds.\" At that point, the exercise is over.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOne of the most important sentences of the program is that we don't measure how much you can endure, but whether your breathing stays regulated, your thinking remains clear, you can finish safely, and you can warm up normally.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBy the way, the 15–20 seconds is an upper limit, not a test duration. If the first time you feel that 8 seconds is enough for today, then 8 seconds was the exercise. You don't need to stand there gritting your teeth for another 12 seconds just because twenty is written on the paper. The goal of the first week is not to prove something to yourself, but to start letting a new stimulus into your system while staying the boss the whole time.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThen comes the less spectacular, but equally important part: we warm back up, although with lukewarm, tepid, cool water, there isn't exactly a miracle happening here. You dry off, you get dressed,\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSo the first level is deliberately boringly simple. Three normal showers a week, ending with a short, controlled, cooler phase. Watch your breathing. Watch how much you tense up. Watch how quickly you warm back up. And if three consecutive sessions go by without complaints—your breathing stabilizes quickly, there is no lingering shivering or numbness—then we can talk about moving forward. Until then, you don't need an ice bath. Really. For now, it’s a perfectly decent result if you stop negotiating with the faucet when the water is just lukewarm.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757682348365,"sku":"digital-TI-HIDE-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIAN_hidegterapia_1000x1000_1.png?v=1789822789"},{"product_id":"hidegterapia-2-het","title":"Cold therapy week 2","description":"\u003ch2\u003eTIIAN Cold Therapy Level 2 – Continue Practicing Mindfully\u003c\/h2\u003e\u003cp\u003eLevel two builds on your experience from the first sessions. This digital guide provides a framework for gradual progress, observing your own responses, and practicing more regularly.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eContinuation of level one\u003c\/li\u003e\n\u003cli\u003eMindful observation of your own responses\u003c\/li\u003e\n\u003cli\u003eSteady progress at your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you have completed level one and are ready to continue under the conditions outlined there.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 2 of this five-level cold therapy program. It builds on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experience and, if needed, spend more time at this level.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital guide providing general lifestyle information and educational content, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your condition.\u003c\/p\u003e\u003cp\u003e“Cold therapy” is the name of the program here, not a medical treatment. If you have cardiovascular disease, are prone to fainting, or are pregnant, consult a doctor before practicing. Do not hold your breath or hyperventilate in or near water. If you feel unwell, stop the exercise immediately.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757688049997,"sku":"digital-TI-HIDE-2","price":2990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIAN_hidegterapia_1000x1000_2.png?v=1789822306"},{"product_id":"hidegterapia-3-het","title":"Cold therapy level 3","description":"\u003ch2\u003eTIIAN Cold Therapy Level 3 – Build on Your Own Experience\u003c\/h2\u003e\u003cp\u003eThe third level builds on your experience with cold so far and deepens it. Recognizing your body's signals and the quality of your practice take center stage.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGuidance building on previous levels\u003c\/li\u003e\n\u003cli\u003eObserving your body's signals\u003c\/li\u003e\n\u003cli\u003eCarefully considering whether to progress\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you have explored the previous levels and would like to continue practicing with a structured program.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 3 of the five-level cold therapy program. It offers a continuation built on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that takes your previous experience and current condition into account.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital guide offering general lifestyle information and education, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e\u003cp\u003e“Cold therapy” is the name of the program here, not a medical treatment. If you have cardiovascular disease, are prone to fainting, or are pregnant, consult a doctor before practicing. Do not practice breath-holding or hyperventilation in or near water. Stop the exercise immediately if you feel unwell.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757691294029,"sku":"digital-TI-HIDE-3","price":3490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIAN_hidegterapia_1000x1000_3.png?v=1789822641"},{"product_id":"hidegterapia-4-het","title":"Cold therapy level 4","description":"\u003ch2\u003eTIIAN Cold Therapy Level 4 – Consistent Practice, Thoughtful Decisions\u003c\/h2\u003e\u003cp\u003eAt the fourth level, consistency and the quality of execution take on greater importance. Based on your own responses, you assess what feels right for you that day.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBuilds on previous experience\u003c\/li\u003e\n\u003cli\u003eThoughtful execution and consistency\u003c\/li\u003e\n\u003cli\u003eRespecting personal limits\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after completing the previous levels, you’d like to continue practicing within more mindful boundaries.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 4 of the five-level cold therapy program. It continues to build on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eReflect on your experiences, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital, general lifestyle and educational guide, not personalized medical care. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own condition.\u003c\/p\u003e\u003cp\u003e“Cold therapy” here is the name of the program, not a medical treatment. If you have cardiovascular disease, are prone to fainting, or are pregnant, consult a doctor before practicing. Do not practice breath-holding or hyperventilation in or near water. Stop the exercise immediately if you feel unwell.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757694112077,"sku":"digital-TI-HIDE-4","price":3990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/TIIAN_hidegterapia_1000x1000_4.jpg?v=1789822527"},{"product_id":"hidegterapia-5-het","title":"Cold therapy week 5","description":"\u003ch2\u003eTIIAN Cold Therapy Level 5 – A sustainable routine within your own limits\u003c\/h2\u003e\u003cp\u003eThe fifth level concludes the series and focuses on applying what you’ve learned so far. Along with consistency, easing off, making adjustments, and taking a break can all be part of continuing.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe final level in the series\u003c\/li\u003e\n\u003cli\u003eDecisions based on your own responses\u003c\/li\u003e\n\u003cli\u003ePractice you can sustain over the long term\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to consider how to continue your practice, building on the previous levels.\u003c\/p\u003e\u003ch3\u003eWhere does it fit into the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 5 of the five-level cold therapy program. It offers a continuation based on the foundations covered in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital guide offering general lifestyle information and education, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e\u003cp\u003e“Cold therapy” here is the name of the program, not a medical treatment. If you have cardiovascular disease, are prone to fainting, or are pregnant, consult a doctor before practicing. Do not hold your breath or hyperventilate in or near water. Stop the exercise immediately if you feel unwell.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757695160653,"sku":"digital-TI-HIDE-5","price":4490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/7016a161-93ad-429d-ba49-2473f30234d8.png?v=1789824197"},{"product_id":"legzesterapia-1-het","title":"Breathing Therapy Week 1","description":"\u003cp class=\"p2\"\u003eThere is something interesting about how we function that I think we vastly underestimate. For a significant part of our lives, we have no idea what is actually going on inside us. Something happens, someone says a sentence, we receive a message, we get some criticism, we kiss someone, someone hugs us. Our brain starts ticking, our body tenses up, our breathing changes, our pulse quickens, and while in our heads we still think we are rationally thinking through the situation, in reality, we are absolutely not. Often, we don't choose to get nervous. We don't sit down with a coffee in the morning and decide, \"Right, between 10:00 and 11:30, I'm going to be fucking anxious, then I'll overthink my life a bit, around lunch I'll have a little self-pity, followed by a damn good sulk, but only until 4 because then I'll be inexplicably enthusiastic, so that by 7 PM I won't feel like doing anything at all.\"\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eFeelings come and just happen. Our body starts reacting, our brain catches the resonance, and by the time we notice, we are already caught up in an emotional process and there is nothing we can do.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe first level tries to change exactly this. Not by ensuring that from now on you are never nervous, never afraid, never stressed, never angry, or never anxious again. The goal of the first level is much simpler, and precisely for that reason, much more important. It is to experience that you are not completely at the mercy of the state you automatically fall into. You can be damn nervous, moderately nervous, slightly tense, a bit agitated, almost calm, or totally fine. And if you can move even one degree on this scale, then something very important has happened: you have interfered with your own functioning, and this will be the first control experience of our Breathwork program; one of the simplest tools for this, which is truly with you at every moment, is your breath.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eYou don't need a subscription, an app, a meditation cushion, a premium bamboo mat, or a 48-year-old Swedish man on YouTube whispering about how to meet your inner self. Your breath is there in the background the whole time, like an application that you never open yet is constantly running. This is why the breath is one of the simplest bridges between the automatic functioning of your body and your conscious attention.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eTry to do the introductory exercise five times a week. Not because if you only do it once, your personality will dissolve by the next morning, but because something only becomes a skill if we engage with it relatively regularly.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe exercise is three minutes in total. Three. You probably spend more time daily unlocking your phone pointlessly, checking the same three apps, and then closing the whole thing twenty seconds later without even knowing why you picked it up in the first place.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eSit comfortably, drop your shoulders, relax your jaw, and let your arms hang loosely by your sides. Just sit normally, breathing exclusively through your nose throughout.\u003c\/p\u003e\n\u003ctable cellspacing=\"0\" cellpadding=\"0\" class=\"t1\"\u003e\n\n\u003ctbody\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p3\"\u003e\u003cb\u003ePhase\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p3\"\u003e\u003cb\u003eTime\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p3\"\u003e\u003cb\u003eWhat to do?\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003e\u003cb\u003e1. Observation\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003e\u003cb\u003e30 sec\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003eBreathe naturally and just observe your breath. Do not slow it down, do not deepen it, don't try to do it \"right.\"\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003e\u003cb\u003e2. Eyes closed\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003e\u003cb\u003e2 min\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003eClose your eyes and focus on your breath. If your attention wanders, simply bring it back. This is exactly what the exercise is.\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\u003ctr\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003e\u003cb\u003e3. Check-in\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003e\u003cb\u003e30 sec\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\u003ctd valign=\"top\" class=\"td1\"\u003e\n\n\u003cp class=\"p2\"\u003eOpen your eyes, check the timer, and observe: has anything changed in your body or the noise in your head?\u003c\/p\u003e\n\n\n\u003c\/td\u003e\n\n\n\u003c\/tr\u003e\n\n\n\u003c\/tbody\u003e\n\n\n\u003c\/table\u003e\n\u003cp class=\"p2\"\u003e\u003cb\u003eTotal: 3 minutes.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eOnce this is easy, you can move on to the next version:\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e\u003cb\u003e1 min + 3 min + 1 min = 5 minutes.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThere is no need to go further than this first level. The goal is not to sit motionless for as long as possible, but to start noticing what state you are in and to experience that you can change it, even if just a little, in a matter of minutes.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e\u003cb\u003eThis will be your first control experience.\u003c\/b\u003e\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757700403533,"sku":"digital-TI-LEGZ-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_55_43_5.png?v=1789851569"},{"product_id":"legzesterapia-2-het","title":"Breathing therapy week 2","description":"\u003ch2\u003eTIIAN Breathing Therapy Level 2 – From First Experiences to Regular Practice\u003c\/h2\u003e\u003cp\u003eThe second level builds on the basics of mindful breathing. This digital guide provides direction for developing a more regular personal practice based on your first experiences.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eA continuation of Level 1\u003c\/li\u003e\n\u003cli\u003eMore focus on your breathing\u003c\/li\u003e\n\u003cli\u003eConsistency and gradual progress\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’ve already started observing your breathing and would like to practice more consistently.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis digital guide is for Level 2 of the five-level breathing therapy program. It builds on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eReflect on your experiences, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis digital guide provides general lifestyle information and educational content; it is not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e\u003cp\u003e“Breathing therapy” here refers to lifestyle practices. Do not do breathing exercises while driving, in water, or during hazardous activities. If you feel dizzy or unwell, stop and return to natural breathing.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757708366157,"sku":"digital-TI-LEGZ-2","price":2490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_55_43_1.png?v=1789851615"},{"product_id":"legzesterapia-3-het","title":"Breathing therapy week 3","description":"\u003ch2\u003eTIIAN Breathing Therapy Level 3 – Deeper Observation\u003c\/h2\u003e\u003cp\u003eLevel three focuses on observing your breathing more closely and learning to recognize your body’s signals. This guide offers a continuation that you can adapt to your own experience.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eBuilding on the foundations covered so far\u003c\/li\u003e\n\u003cli\u003eObserving bodily signals\u003c\/li\u003e\n\u003cli\u003eConsidering how to proceed mindfully\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after learning the basics, you’d like to pay more attention to your practice.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 3 of the five-level breathing therapy program. It builds on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace to suit your own condition.\u003c\/p\u003e\u003cp\u003eHere, “breathing therapy” refers to lifestyle practices. Do not do breathing exercises while driving, in water, or during hazardous activities. If you feel dizzy or unwell, stop and return to natural breathing.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757712396621,"sku":"digital-TI-LEGZ-3","price":2990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_55_43_3.png?v=1789851646"},{"product_id":"legzesterapia-4-het","title":"Breathing therapy week 4","description":"\u003ch2\u003eTIIAN Breathwork Therapy Level 4 – More Mindful Practice\u003c\/h2\u003e\u003cp\u003eLevel four builds on the experience of the previous three levels. This digital guide focuses on the quality of your practice, consistency, and observing your own responses.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eA continuation that builds on the previous levels\u003c\/li\u003e\n\u003cli\u003eFocus on the quality of your practice\u003c\/li\u003e\n\u003cli\u003eConsistent, attentive practice\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after completing the previous levels, you’d like to continue your breathwork in a thoughtful, structured way.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 4 of a five-level breathwork therapy program. It continues from the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you begin practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eReflect on your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital, general lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Set your own pace according to your condition.\u003c\/p\u003e\u003cp\u003eHere, “breathwork therapy” refers to lifestyle practices. Do not do breathing exercises while driving, in water, or during hazardous activities. If you feel dizzy or unwell, stop and return to natural breathing.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757717573965,"sku":"digital-TI-LEGZ-4","price":3490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_55_43_2.png?v=1789851682"},{"product_id":"legzesterapia-5-het","title":"Breathing Therapy Week 5","description":"\u003ch2\u003eTIIAN Breath Therapy Level 5 – Building a Sustainable Practice\u003c\/h2\u003e\u003cp\u003eLevel five provides guidance on developing a personal practice that you can maintain over the long term. It builds on your experience so far, while taking your own limits into account.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe final level in the series\u003c\/li\u003e\n\u003cli\u003eA personal practice routine\u003c\/li\u003e\n\u003cli\u003eMindfulness and consistency\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to make conscious breathing a regular part of your days going forward.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 5 of the five-level breath therapy program. It continues from the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow do you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eReflect on your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital guide offering general lifestyle and educational information, not personalized health care. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e\u003cp\u003e“Breath therapy” here refers to lifestyle practices. Do not do breathing exercises while driving, in water, or during dangerous activities. If you feel dizzy or unwell, stop and return to natural breathing.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757720817997,"sku":"digital-TI-LEGZ-5","price":3990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ChatGPTImage2026.szept.19.22_55_43_4.png?v=1789851706"},{"product_id":"meditacio-1-het","title":"Meditation Level 1","description":"\u003cp class=\"p1\"\u003eThrough meditation, we have managed to turn something quite simple into something terribly overcomplicated. If someone says the word \"meditation,\" many people immediately picture someone floating above life, sitting cross-legged, eyes closed, in complete silence, with some incense burning in the corner, having not thought about anything for twenty minutes.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eNow, this is the point where most people give up right away, because you cannot *not* think about anything, and that isn't the point either; nor does the human brain work like a button you can press to stop all thought. If you try, after about thirty seconds you will be thinking about what you need to do tomorrow, whether someone replied to your message, whether your jerk boss will still be a jerk tomorrow, why your back hurts, or how much time has actually passed since you sat down.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnd this doesn't mean you are meditating incorrectly—this is the practice itself.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAt the first level, the goal is not to clear your mind at all. You don't need to achieve any special state, you don't need to be enlightened, float, or feel like you have suddenly become one with the universe. At the first level, we learn only one thing: \u003cb\u003eto stop for a few minutes while doing nothing else.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis sounds ridiculously simple at first, but if you shut out all noise around you—truly everything—it will be the longest 10 minutes of your life, provided you can keep your eyes closed that long.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe live in a surprisingly shitty world—I don't know if we feel that way because of the phone, or if it became that way because of the phone—but we are hit with such a volume of stimuli every single minute that if you eliminate those stimuli for just 10 minutes, those 10 minutes of silence will be louder than everything that surrounded you before.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eI have a thought that goes: if we want society to collapse, let's turn off the internet everywhere. Because often, we don't bring something down by attacking it with great force; it is much more effective to simply take something away. And right now, we are taking away the noise, and we are trying to endure the silence and everything it brings with it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis is the primary task of the first level. To be able to endure the silence, which is not about becoming something, but about not wanting to go anywhere for a few minutes.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSo, sit down in a place where you aren't expected to be disturbed for a few minutes. You don't need perfect silence, you don't need a special meditation room. You don't need a candle, incense, a Buddha statue on the sideboard, you don't need any feng shui, but what you absolutely do need is to put your phone on airplane mode.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eNow, this will be the toughest part, but even just from turning that piece of crap off, you will feel totally relaxed because in the phone, constant availability and standby mode are the worst things.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou can sit on a chair, a sofa, the edge of the bed, or even on the floor. The only important thing is to sit comfortably, but preferably with a straight back. Do not lie down, because the goal of this exercise is not to fall asleep.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSet your phone for \u003cb\u003efive minutes\u003c\/b\u003e. Just that, no more; five minutes is plenty for the first level. Put the phone down so you cannot see the screen. Rest your hands loosely on your thighs or in your lap. Close your eyes, if that's comfortable. If not, look at a point in front of you, and at first, just sit there and do nothing.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eObserve that you are there, observe how your body touches the chair, where your feet touch the ground, where your hands are, what it feels like to be in your body right now. You don't need to analyze, you don't need to decide if it's good or bad. Just notice it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThen, bring your attention to your breathing, but it is very important that you do not try to change it. We are not doing a breathing exercise, so you don't need to breathe deeper or slower, you don't need to count the seconds, and you don't need to hold your breath either. Simply observe the breathing that is happening in you anyway, all on its own. You inhale, you exhale, then you inhale again and exhale again. That's all there is to it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou can observe the air passing through your nose, notice the subtle movement of your chest, or even how your stomach rises and falls with every single breath. There is no right or wrong solution, and you don't need to look for any special feeling. Choose the one that is easiest to follow, and stay with that for a few moments.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThen, at some point, your attention will wander. That is almost certain. It will pop into your head what you still need to do today, when you have to get up tomorrow, whether someone has replied to a message, that you should lose 3 kilos, or why you said something yesterday the way you said it. You might not even notice immediately that you haven't been watching your breath for a while; it can easily happen that you’ve been mentally somewhere else for twenty or thirty seconds before you suddenly realize that you should be meditating right now.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWell, this exact moment is the reason we are doing all of this.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eMeditation is not when you concentrate perfectly for five minutes, no thoughts cross your mind, and you enter some special state of tranquility. One of the most important parts of meditation is precisely that moment when you realize your attention has wandered, and then you simply, without any particular drama, bring it back to where you originally directed it: your breath.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIt’s like that. Our thoughts live their own lives; in meditation, you just notice that you think you control your thoughts, but in fact, your thoughts control you, your actions, your decisions, everything. The point when you realize this is when you will also realize that your life is not determined by you, but by your involuntary thoughts darting in different directions, and you are just running after them. And when this realization happens, that is when you will start to engage with meditation, because the essence of meditation is exactly this: Control your thoughts. Master your feelings, calm down when you need to calm yourself.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThat is why we are here, for control, and to finally take back control over our lives.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBringing back your attention—this is the true essence of the first level. It is not about being perfectly calm, it is not about your thoughts disappearing, and especially not about getting up after five minutes as a completely different person. The point is to start noticing something that we notice surprisingly rarely in our daily lives: where our attention is wandering, and whether we are capable of consciously redirecting it to where we want it to be.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhen the five minutes are up, don't jump up immediately and don't start the next task right away. Stay in the same position for a few more seconds, take a completely natural breath, then slowly open your eyes, and simply observe how you feel. You don't need to feel better, you don't need to be calmer, and you don't need to experience any special change. Just notice what is inside you at that moment.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThat is the first level of meditation. Nothing mystical, nothing overcomplicated, nothing holistic, otherworldly, no \"realization,\" finding a path; you don't even need to find peace. You sat down for a few minutes, watched your breathing, wandered off, and brought your attention back. For now, that is exactly what we have to do.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDo this five-minute exercise at least \u003cb\u003etwice a week\u003c\/b\u003e. It is easiest if you do it around the same time on weekdays. In the morning after waking up, before work, in the afternoon, or in the evening—it doesn't matter at all. Regularity is much more important than finding the \"perfect\" time.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDuring the first week, don't increase the time even if it feels easy. The goal is not to break records on who can sit still the longest. First, we want these few minutes to become a natural part of your day. And if at first you feel that there were an awful lot of thoughts in your head, then I have one piece of good news and one piece of bad news.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe bad news is that there were probably this many all along.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnd the good news is that for the first time, you have started to notice them.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757727568205,"sku":"digital-TI-MEDI-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/6deedf9a-5f63-48b1-807f-a2004ca3c071.png?v=1789826156"},{"product_id":"meditacio-2-het","title":"Meditation Level 2","description":"\u003ch2\u003eTIIAN Meditation Level 2 – Regular time for your attention\u003c\/h2\u003e\u003cp\u003eThe second level helps you make the few minutes set aside for meditation a more regular part of your daily routine. You can follow the digital guide at your own pace.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eContinues from the first level\u003c\/li\u003e\n\u003cli\u003eEmphasizes consistency\u003c\/li\u003e\n\u003cli\u003eFocuses on your own inner experiences\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after the first exercise, you’d like to set aside time for meditation more consistently.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 2 of the five-level meditation program. It continues building on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current state.\u003c\/li\u003e\n\u003cli\u003eReflect on your experiences and, if needed, stay at this level longer.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own state.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757734220109,"sku":"digital-TI-MEDI-2","price":2490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/bac796ee-e98d-4131-a0c4-f8b9e1dc355a.png?v=1789826184"},{"product_id":"meditacio-3-het","title":"Meditation Level 3","description":"\u003ch2\u003eTIIAN Meditation Level 3 – Deepening Attention\u003c\/h2\u003e\u003cp\u003eThe third level builds on deepening the attention you have already practiced. The guide provides a framework to help you better notice what repeatedly captures your thoughts.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eA continuation that builds on the foundations of previous levels\u003c\/li\u003e\n\u003cli\u003eObserving attention and mind-wandering\u003c\/li\u003e\n\u003cli\u003eDigital material you can use at your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after learning the basics, you want to explore how your attention works more mindfully.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for level 3 of the five-level meditation program. It continues from the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current state.\u003c\/li\u003e\n\u003cli\u003eReflect on your experiences, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide for lifestyle and educational purposes, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own situation.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757739594061,"sku":"digital-TI-MEDI-3","price":2990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/10401da3-3fe6-4aab-804b-7e3e0cbd4f00.png?v=1789826219"},{"product_id":"meditacio-4-het","title":"Meditation Level 4","description":"\u003ch2\u003eTIIAN Meditation Level 4 – More mindful presence in everyday life\u003c\/h2\u003e\u003cp\u003eThe fourth level connects your previous practice with your daily life. Recognizing your own reactions and becoming more mindful take center stage.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eApplying previous experience\u003c\/li\u003e\n\u003cli\u003ePaying attention to your everyday reactions\u003c\/li\u003e\n\u003cli\u003eA consistent practice framework\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you want to apply the awareness you practice in meditation to everyday situations as well.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 4 of the five-level meditation program. It continues to build on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises, adapting them to your previous experience and current state.\u003c\/li\u003e\n\u003cli\u003eReflect on your experiences and, if needed, spend more time at this level.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide for lifestyle and educational purposes, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to your own needs.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757741658445,"sku":"digital-TI-MEDI-4","price":3490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/cb3c5af5-3bdd-406a-95f2-94a36159c3be-1.png?v=1789826251"},{"product_id":"meditacio-5-het","title":"Meditation Level 5","description":"\u003ch2\u003eTIIAN Meditation Level 5 – A More Independent Meditation Routine\u003c\/h2\u003e\u003cp\u003eThe fifth level brings together the foundations you have built so far. This digital guide offers direction for sustainable, more independent practice over the long term.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe final level in the series\u003c\/li\u003e\n\u003cli\u003eBringing together the foundations covered so far\u003c\/li\u003e\n\u003cli\u003eA sustainable personal practice\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after completing the previous levels, you want to develop your own meditation routine that you can follow regularly.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 5 of the five-level meditation program. It continues to build on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you begin practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that suits your previous experience and current situation.\u003c\/li\u003e\n\u003cli\u003eReflect on your experiences and, if needed, spend longer at this level.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own situation.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757744279885,"sku":"digital-TI-MEDI-5","price":3990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/f71836c7-2796-4e3f-b169-79120f0bd180.png?v=1789826297"},{"product_id":"alvasminoseg-javitas-1-het","title":"Sleep quality level 1","description":"\u003cp class=\"p1\"\u003eAt the first level of sleep, you don't yet need red glasses, three types of apps, a sleep ring, a magnetic mattress, Tibetan singing bowls, a soundproof room, or an insane tea ritual. For starters, we should be happy if our bodies finally receive a few clear signals about when it is daytime and when it is time to sleep. The whole point of this level is to tidy up the basics that often slip away completely unnoticed. Most people make the mistake of trying to fix sleep only in the evening. They go to bed and wait for something to happen, even though a significant part of sleep quality begins in the morning, just as your successful life becomes a reality in the present through the steps you took in the past. TIIAN’s sleep quality program lists 30 points that will lead to the sleep of your life—or rather, your sleeps—and once you start sleeping well consistently, you will be very grateful to me, and we will have only just improved your sleep by then.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e1\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOne of the most powerful anchors is simply waking up at roughly the same time every day. You don't need a military system precise to the second, but it doesn't work well if you wake up at six on weekdays and try to sleep your whole life away until noon on weekends. For this reason, at the first level, choose a realistic wake-up time and try to keep it within about half an hour on both weekdays and weekends. After a bad night, it is especially tempting to stay in bed for three more hours, but that only makes it easy for you to not be sleepy in the evening, and the whole cycle starts all over again.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e2\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eMorning light. And here we really aren't talking about some mystical biohack. Within an hour of waking up, if possible, go out into the garden or, in the case of an apartment building, look out the window. You don't have to stand barefoot in the grass at sunrise, and most importantly, you don't have to stare at the sun. It’s enough to take a walk, drink your coffee on the balcony, take the dog out, or walk part of the way to work. The point is for your eyes to receive real outdoor light. The stronger light during the day and the dimmer environment in the evening together help the body finally distinguish between day and night. Simple, right? I suppose that's why nobody does it, preferring nonsense instead.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eLook into the light for 1 minute every day. We are starting with such a small amount because anyone who starts seeing the points of the TIIAN 8 pillars will see that, in the first round, we don't want to achieve an optimal state, but rather just put that damn phone down for a few minutes. Imagine waking up in the morning and not scrolling on your phone, but walking over to the window and simply looking into the light while nothing happens around you. Now, it’s hard for me to explain this to parents with small children, but I often do this light-looking thing with a 4-year-old hanging off my leg.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnyway. This isn't meditation, just looking into the light.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eStart with 1 minute and somehow you should aim to reach 10 minutes. The optimal would be 20-30 minutes of light-gazing in the mornings, but this program is good precisely because—and you will see this—there is the ideal state, and then there is real life.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eLight-gazing in the morning from 1 minute to 10 minutes\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e3\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe evening. You don't need to go to extremes here either. You don't need to cut the power to the whole apartment at eight o'clock, but in the last hour or two, the environment should start to reflect that night is approaching. Fewer lamps, lower brightness, warmer light if possible, and generally less stimulation. For parents with young children, let's stick with fewer lamps, because if every light is on at eleven at night, while your phone, TV, and laptop are all shining in your face at the same time, then it will be difficult to explain to your body that we are about to go to sleep.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e4\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eCaffeine. Many people take a 4 PM coffee for granted and come up with lines about how \"I need coffee,\" but your brain would actually need some rest.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAt the first level, we draw a simple line. Your last caffeine intake should be 6 hours before your planned bedtime. And by caffeine, we don't just mean coffee; it includes energy drinks, tea, cola, pre-workout stimulants, and some medications. If you live on six cups of coffee a day, you don't need to make a heroic sacrifice and cut it to zero overnight—although I know women are great artists of extreme dynamics—but in this case, gradual progress is more effective than the \"change everything tomorrow\" approach. You don't need to change everything. Let's be happy if you are just a little more disciplined than before, and let's say not for two days, but for a few weeks.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e5\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eI thought a lot about whether to put alcohol in the first level, because for parents with multiple children, abstaining from alcohol often means survival, and it’s not certain that starting with \"don't drink wine after 6 PM\" is a good idea, because, in the best case, that's when we open a bottle after a TOUGH day, especially on weekends.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSo, I know the problem, I know the feeling, but now I’m playing my \"something for something\" card, and unfortunately, I have to play it, because alcohol is not good for sleep. For the first two weeks, the simplest experiment is to avoid alcohol if possible and see what your night is like without it. Not forever, not because of a moral question, and not because we are living a saintly life from now on. I’m not asking anyone to give up alcohol, especially after a rainy weekend, or a terrible adventure at a playhouse, or perhaps after the umpteenth never-ending birthday PARTY of a child's classmate. Honestly, I understand this \"opening a bottle of wine\" thing; I’m raising my children alone, I really know what I’m talking about. The reason for alcohol withdrawal is so you have a clean baseline for comparison. Otherwise, this is the only point that is optional to follow, but everyone can be sure that with alcohol, we cannot talk about restful, peaceful sleep, nor any kind of REM phase.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e6\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe sixth point is daytime movement. I’ve been writing about this for 15 years, and for 15 years I’ve seen that most people don’t really want to move. The \"I don’t really want to move\" people are usually the \"I don’t have time\" people, but the \"I don’t have time\" people naturally do have time, but they have to blame something for why they aren't doing what they should be doing.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThere is also a running and bodyweight training plan in the TIIAN system, the first entry-level of which is also available for free. I suggest you download these two training plans and do them at least twice a week. The beginner training plan includes fast walking and jogging, so you don't have to put an ECG strap on yourself right away, but if you do it, you will be able to achieve significant results. In this case, by significant results, we mean better sleep.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnd one more important thing. This is not an exam; you won’t fail just because you stayed up late on Friday night or woke up half an hour later on Sunday. The goal is for these habits to gradually become automatic. And don't over-dramatize one bad night. Everyone has bad nights. It says much more about how you sleep on average over a week, how fast you fall asleep, how many times you wake up, and what kind of person you are the next morning. If by ten in the morning you are already looking at the coffee maker like a life-saving device, then there is still room for improvement.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe first level is a minimum of ten to fourteen days. It is worth moving on when you can already maintain at least five of the six basics for most of the week without any special effort, and in the meantime, your sleep or your daytime energy level has improved at least a little. You don't move on because two weeks have passed. You move on because the basics are ALREADY WORKING MOSTLY.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIn other words, at the first level, we are not trying to \"hack\" sleep yet. First, we simply give the body back the signals from which it will know when it needs to be awake and when it needs to slow down. Waking up in the morning. Light. Movement during the day. Less caffeine in the afternoon. Less light and less stimulation in the evening. And without alcohol, let's look at least once at how we actually sleep.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis doesn't sound very exciting, but with sleep, it is very often these boring things that work the best.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e \u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757756436813,"sku":"digital-TI-ALVM-1","price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/a1801569-c36e-4147-9675-6e1ca09b623d.png?v=1789828477"},{"product_id":"alvasminoseg-javitas-2-het","title":"Improving sleep quality week 2","description":"\u003ch2\u003eTIIAN Sleep Quality Level 2 – Developing a More Consistent Daily Rhythm\u003c\/h2\u003e\u003cp\u003eThe second level builds on the first steps. This guide provides a framework for practicing rest-related habits more regularly and observing your own daily rhythm.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eContinuation of Level 1\u003c\/li\u003e\n\u003cli\u003eDaily habits and consistency\u003c\/li\u003e\n\u003cli\u003eProgress you can adapt to your own routine\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after Level 1, you’d like to continue shaping your rest-related habits more consciously.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 2 of the five-level sleep quality program. It continues to build on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you begin practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the activities in a way that suits your previous experiences and current situation.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experiences and, if needed, stay at this level longer.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own situation.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757756567885,"sku":"digital-TI-ALVM-2","price":2990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/7e96a4d8-477d-4706-9a97-1e2d020b5c21.png?v=1789828237"},{"product_id":"alvasminoseg-javitas-3-het","title":"Improving sleep quality Week 3","description":"\u003ch2\u003eTIIAN Sleep Quality Level 3 - Build on Your Own Experience\u003c\/h2\u003e\u003cp\u003eThe third level builds on the foundations you have already established. With the digital guide, you continue to pay attention to your rest and the role of your daily habits.\u003c\/p\u003e\u003ch3\u003eKey Features of This Level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eDeepening your previous experience\u003c\/li\u003e\n\u003cli\u003eThe connection between your daily rhythm and rest\u003c\/li\u003e\n\u003cli\u003eContinuing gradually at your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho Is It For?\u003c\/h3\u003e\u003cp\u003eIf, after the first two levels, you would like to use the foundations you have learned more consistently.\u003c\/p\u003e\u003ch3\u003eWhere Does It Fit in the Program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 3 of the five-level sleep quality program. It offers a continuation built on the foundations introduced in the earlier levels.\u003c\/p\u003e\u003ch3\u003eHow to Use It\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you start practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the activities in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experience, and stay at this level longer if needed.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the Program\u003c\/h3\u003e\u003cp\u003eThis is a digital, general lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757756666189,"sku":"digital-TI-ALVM-3","price":3490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/49246b85-aa2d-4541-b928-cb713ce8a22d.png?v=1789828269"},{"product_id":"alvasminoseg-javitas-4-het","title":"Sleep Quality Improvement Level 4","description":"\u003ch2\u003eTIIAN Sleep Quality Level 4 – More mindful habits in everyday life\u003c\/h2\u003e\u003cp\u003eThe fourth level focuses on applying established routines more consistently. This guide provides a framework for continuing with the routines in your own daily schedule.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eA guide building on the previous levels\u003c\/li\u003e\n\u003cli\u003ePractical application of habits\u003c\/li\u003e\n\u003cli\u003eTaking personal experiences into account\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf, after completing the previous levels, you’d like to make habits related to rest a more established part of your everyday life.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 4 of the five-level sleep quality program. It builds on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you begin practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the exercises in a way that takes your previous experiences and current condition into account.\u003c\/li\u003e\n\u003cli\u003eEvaluate your experiences and, if needed, spend more time at this level.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide to lifestyle and educational information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757756830029,"sku":"digital-TI-ALVM-4","price":3990.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/4a679c6e-8d47-4aa3-a7f4-dacfbbcb80af.png?v=1789828293"},{"product_id":"alvasminoseg-javitas-5-het","title":"Improving sleep quality week 5","description":"\u003ch2\u003eTIIAN Sleep Quality Level 5 – A sustainable long-term sleep routine\u003c\/h2\u003e\u003cp\u003eThe fifth level brings together the foundations built throughout the series. This final guide provides direction for maintaining daily rhythms and rest habits that you can sustain in your own life.\u003c\/p\u003e\u003ch3\u003eKey features of this level\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe final level in the series\u003c\/li\u003e\n\u003cli\u003eBringing established habits together\u003c\/li\u003e\n\u003cli\u003eA continuation that can be adapted to your own schedule\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you want to build a routine you can maintain long-term, based on your experience so far.\u003c\/p\u003e\u003ch3\u003eWhere does it fit in the program?\u003c\/h3\u003e\u003cp\u003eThis is the digital guide for Level 5 of the five-level Sleep Quality program. It provides a continuation built on the foundations introduced in the previous levels.\u003c\/p\u003e\u003ch3\u003eHow should you use it?\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eRead the entire guide before you begin practicing.\u003c\/li\u003e\n\u003cli\u003eFollow the tasks in a way that suits your previous experience and current condition.\u003c\/li\u003e\n\u003cli\u003eAssess your experience and, if needed, stay at this level longer.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital guide to lifestyle and education, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of your progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757756895565,"sku":"digital-TI-ALVM-5","price":4490.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/0332352c-dc70-412b-9211-72dad3b40cb4.png?v=1789828396"},{"product_id":"edzesterv-futas-teljes","title":"Running Training Plan Full","description":"\u003ch2\u003eTIIAN Running - the complete five-level program\u003c\/h2\u003e\u003cp\u003eDigital guides for all five levels in one package: from building a foundation through walking to running and interval training. You’ll have the materials for both getting started and continuing all in one place, and can progress based on your own experience.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGuides for all five levels\u003c\/li\u003e\n\u003cli\u003eA gradual progression, with each level building on the last\u003c\/li\u003e\n\u003cli\u003eYou can revisit earlier stages later\u003c\/li\u003e\n\u003cli\u003eFlexible use to suit your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eOverview of the five levels\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eLevel\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eFocus\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e1.\u003c\/th\u003e\n\u003ctd\u003eWalking and gradually building a foundation\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e2.\u003c\/th\u003e\n\u003ctd\u003eBrisk walking and consistently building a foundation\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e3.\u003c\/th\u003e\n\u003ctd\u003eTransitioning from walking to jogging\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e4.\u003c\/th\u003e\n\u003ctd\u003eMore running, with a considered approach to training load\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e5.\u003c\/th\u003e\n\u003ctd\u003eIntervals and your next running goal\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to get the complete running series in one package and are looking for a clear guide to follow after getting started, too.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eReview the program and its terms of use.\u003c\/li\u003e\n\u003cli\u003eWork through the levels in order, adapting them to your own fitness.\u003c\/li\u003e\n\u003cli\u003eRepeat any stage that still needs practice.\u003c\/li\u003e\n\u003cli\u003eDecide whether to move on based on the detailed guide and your own experience.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eWhy choose the complete package?\u003c\/h3\u003e\u003cp\u003eYou’ll have all the materials you need to get started and continue, together in one place. You can preview the next level and revisit the foundations from earlier stages.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA general digital guide to lifestyle and education, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own fitness.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757759353165,"sku":null,"price":10900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/de3f41d5-0091-40d2-be92-5c06dcf48751.png?v=1789850677"},{"product_id":"edzesterv-sajat-testsulyos-teljes","title":"Bodyweight workout plan Full","description":"\u003ch2\u003eTIIAN Bodyweight Training - The Complete Five-Level Program\u003c\/h2\u003e\u003cp\u003eDigital guides for all five levels in one package: from basic exercises to more independent training. You’ll have the materials for both getting started and continuing all in one place, and you can progress by building on your own experience.\u003c\/p\u003e\u003ch3\u003ePackage highlights\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGuides for all five levels\u003c\/li\u003e\n\u003cli\u003eProgressive structure, with each level building on the last\u003c\/li\u003e\n\u003cli\u003eYou can return to earlier stages later\u003c\/li\u003e\n\u003cli\u003eFlexible use to suit your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eOverview of the five levels\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eLevel\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eFocus\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e1.\u003c\/th\u003e\n\u003ctd\u003eSix basic exercises and movement control\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e2.\u003c\/th\u003e\n\u003ctd\u003eConsistency and precise movements\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e3.\u003c\/th\u003e\n\u003ctd\u003eControl and consistent training\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e4.\u003c\/th\u003e\n\u003ctd\u003eIntentional effort, stable execution\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e5.\u003c\/th\u003e\n\u003ctd\u003eMore independent training, a long-term routine\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you want the complete bodyweight training series in one package and are looking for a clear guide to follow after getting started.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eReview the program and its terms of use.\u003c\/li\u003e\n\u003cli\u003eWork through the levels in order, adapting them to your own condition.\u003c\/li\u003e\n\u003cli\u003eRepeat any stage that still needs practice.\u003c\/li\u003e\n\u003cli\u003eDecide whether to move on based on the detailed guide and your own experience.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eWhy choose the complete package?\u003c\/h3\u003e\u003cp\u003eYou’ll have all the materials you need to get started and continue in one place. You can preview the next level and return to the basics covered in earlier levels.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA general digital guide to lifestyle and information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757759615309,"sku":null,"price":12900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/8aaca6ef-9a7d-46f8-a355-36d68b429cde.png?v=1789923773"},{"product_id":"hidegterapia-teljes","title":"Whole-body cryotherapy","description":"\u003ch2\u003eTIIAN Cold Therapy - the complete five-level program\u003c\/h2\u003e\u003cp\u003eDigital guides for all five levels in one package: from getting acquainted with cool showers to practicing with your own limits in mind. You’ll have the materials for both getting started and continuing all in one place, and can progress based on your own experience.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGuides for all five levels\u003c\/li\u003e\n\u003cli\u003eA gradual structure, with each level building on the previous one\u003c\/li\u003e\n\u003cli\u003eYou can return to earlier stages later\u003c\/li\u003e\n\u003cli\u003eUse it at a pace that suits you\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eOverview of the five levels\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eLevel\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eFocus\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e1.\u003c\/th\u003e\n\u003ctd\u003eGetting acquainted with short cool showers\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e2.\u003c\/th\u003e\n\u003ctd\u003eContinue practicing mindfully\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e3.\u003c\/th\u003e\n\u003ctd\u003eBuild on your own experience\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e4.\u003c\/th\u003e\n\u003ctd\u003eConsistent practice, mindful decisions\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e5.\u003c\/th\u003e\n\u003ctd\u003eA sustainable routine that respects your limits\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to get the complete cold therapy series all at once and are looking for clear guidance on how to continue after getting started.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eReview the program and its terms of use.\u003c\/li\u003e\n\u003cli\u003eProgress through the levels in order, adjusting to how you feel.\u003c\/li\u003e\n\u003cli\u003eRepeat any stage that still needs practice.\u003c\/li\u003e\n\u003cli\u003eDecide whether to move on based on the detailed guide and your own experience.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eWhy choose the complete package?\u003c\/h3\u003e\u003cp\u003eYou’ll have all the materials you need to get started and continue. You can preview the next level and revisit the fundamentals from earlier levels.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace to how you feel.\u003c\/p\u003e\u003cp\u003e“Cold therapy” is the name of this program, not a medical treatment. If you have cardiovascular disease, are prone to fainting, or are pregnant, consult a doctor before practicing. Do not hold your breath or hyperventilate in or near water. Stop the exercise immediately if you feel unwell.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757760008525,"sku":null,"price":11900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/0785566e-3542-4617-8aa1-8306a1bb4754_9ffb4e16-55ff-443d-a9f1-d2b95c6a497e.png?v=1789822905"},{"product_id":"legzesterapia-teljes","title":"Full Breathing Therapy","description":"\u003ch2\u003eTIIAN Breathing Therapy – The Complete Five-Level Program\u003c\/h2\u003e\u003cp\u003eA digital guide to all five levels in one package: from observing your breathing to establishing your own practice routine. You’ll have the materials for both getting started and continuing in one place, and can progress based on your own experience.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGuides for all five levels\u003c\/li\u003e\n\u003cli\u003eA gradual, step-by-step structure\u003c\/li\u003e\n\u003cli\u003eYou can return to earlier stages later on\u003c\/li\u003e\n\u003cli\u003eCan be used at your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eOverview of the five levels\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eLevel\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eFocus\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e1.\u003c\/th\u003e\n\u003ctd\u003eObserving natural breathing\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e2.\u003c\/th\u003e\n\u003ctd\u003eFrom first experiences to consistency\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e3.\u003c\/th\u003e\n\u003ctd\u003eMore in-depth observation\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e4.\u003c\/th\u003e\n\u003ctd\u003eMore conscious practice\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e5.\u003c\/th\u003e\n\u003ctd\u003eYour own sustainable practice\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to get the complete breathing therapy series in one package and are looking for clear guidance to continue after getting started.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eReview the program and its terms of use.\u003c\/li\u003e\n\u003cli\u003eWork through the levels in order, adapting them to your own condition.\u003c\/li\u003e\n\u003cli\u003eRepeat any stage that requires more practice.\u003c\/li\u003e\n\u003cli\u003eConsider whether to move on based on the detailed guide and your own experience.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eWhy choose the complete package?\u003c\/h3\u003e\u003cp\u003eYou’ll have all the materials you need to get started and continue, all in one place. You can review the next level in advance and return to the fundamentals of earlier levels.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital guide providing general lifestyle information and education, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace to suit your own condition.\u003c\/p\u003e\u003cp\u003e“Breathing therapy” refers to lifestyle exercises here. Do not do breathing exercises while driving, in the water, or during dangerous activities. If you feel dizzy or unwell, stop and return to natural breathing.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757760532813,"sku":null,"price":9900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/Legzesterapia_noaszelben.png?v=1790240289"},{"product_id":"meditacio-teljes","title":"Full Meditation","description":"\u003ch2\u003eTIIAN Meditation – the complete five-level program\u003c\/h2\u003e\u003cp\u003eA digital guide for all five levels in one package: from the basics of attention to more independent meditation. You can see the materials for getting started and continuing all in one place, and progress based on your own experiences.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eA guide for all five levels\u003c\/li\u003e\n\u003cli\u003eA gradual structure, with each level building on the last\u003c\/li\u003e\n\u003cli\u003eYou can return to earlier stages later on\u003c\/li\u003e\n\u003cli\u003eFlexible use to suit your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eOverview of the five levels\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eLevel\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eFocus\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e1.\u003c\/th\u003e\n\u003ctd\u003eFive-minute attention exercise\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e2.\u003c\/th\u003e\n\u003ctd\u003eRegular time for your attention\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e3.\u003c\/th\u003e\n\u003ctd\u003eDeepening your attention\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e4.\u003c\/th\u003e\n\u003ctd\u003eMore mindful presence in everyday life\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e5.\u003c\/th\u003e\n\u003ctd\u003eA more independent meditation routine\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to get the complete meditation series in one package and are looking for a clear guide to follow after getting started.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eReview the program and its terms of use.\u003c\/li\u003e\n\u003cli\u003eWork through the levels in order, adjusting to how you feel.\u003c\/li\u003e\n\u003cli\u003eRepeat any stage that still needs practice.\u003c\/li\u003e\n\u003cli\u003eUse the detailed guide and your own experiences to decide when to move on.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eWhy choose the complete package?\u003c\/h3\u003e\u003cp\u003eYou’ll have all the materials you need to get started and continue, together in one place. You can preview the next level and return to the basics from earlier levels.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA general digital guide to lifestyle and educational information, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace to how you feel.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757761155405,"sku":null,"price":9900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/19f32fdc-5f48-4m534-ba2f-67863cd4e6c0.png?v=1789826868"},{"product_id":"alvasminoseg-javitas-teljes","title":"Sleep Quality Full program","description":"\u003ch2\u003eTIIAN Sleep Quality - the complete five-level program\u003c\/h2\u003e\u003cp\u003eA digital guide for all five levels in one package: from reviewing daily habits to establishing a sustainable rest routine. You can access the materials for getting started and continuing in one place, and progress based on your own experience.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eGuides for all five levels\u003c\/li\u003e\n\u003cli\u003eA gradual structure, with each level building on the previous one\u003c\/li\u003e\n\u003cli\u003eYou can return to earlier stages later\u003c\/li\u003e\n\u003cli\u003eUse it at your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eOverview of the five levels\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eLevel\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eFocus\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e1.\u003c\/th\u003e\n\u003ctd\u003eSix essential daily habits\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e2.\u003c\/th\u003e\n\u003ctd\u003eEstablishing a more consistent daily rhythm\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e3.\u003c\/th\u003e\n\u003ctd\u003eBuild on your own experience\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e4.\u003c\/th\u003e\n\u003ctd\u003eMore mindful habits in everyday life\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003e5.\u003c\/th\u003e\n\u003ctd\u003eA sleep routine you can maintain over the long term\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you'd like to get the complete Sleep Quality series in one package and are looking for a guide you can follow after getting started, too.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eReview the program and the terms of use.\u003c\/li\u003e\n\u003cli\u003eWork through the levels in order, adapting them to your own needs.\u003c\/li\u003e\n\u003cli\u003eRepeat any stage that still requires practice.\u003c\/li\u003e\n\u003cli\u003eUse the detailed guide and your own experience to decide when to move on.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch3\u003eWhy choose the complete package?\u003c\/h3\u003e\u003cp\u003eAll the materials you need to get started and continue are available together. You can preview the next level and return to the fundamentals covered earlier.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA digital, general lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace to your own needs.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757761581389,"sku":null,"price":11900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/Alvasminoseg_alvono.png?v=1790192391"},{"product_id":"1-szint","title":"First Level","description":"\u003ch2\u003eTIIAN System – Level One\u003c\/h2\u003e\u003cp\u003eFree digital starter package: nutrition, movement, breathing, meditation, cold therapy, and sleep habits in one coordinated system. Learn the basics and find your own starting point.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMaterials at the same level across seven program areas\u003c\/li\u003e\n\u003cli\u003eOkinawa-inspired diet, with three daily menus to choose from\u003c\/li\u003e\n\u003cli\u003eRunning and bodyweight workout plans\u003c\/li\u003e\n\u003cli\u003eGuides to breathing, meditation, cold therapy, and sleep quality\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat does the package include?\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eArea\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eIncluded in the package\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eNutrition\u003c\/th\u003e\n\u003ctd\u003eOkinawa-inspired sample diet, with three daily menus to choose from\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eRunning\u003c\/th\u003e\n\u003ctd\u003eLevel 1 running program\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBodyweight training\u003c\/th\u003e\n\u003ctd\u003eLevel 1 workout plan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBreathing\u003c\/th\u003e\n\u003ctd\u003eLevel 1 breathing exercises\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeditation\u003c\/th\u003e\n\u003ctd\u003eLevel 1 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eCold therapy\u003c\/th\u003e\n\u003ctd\u003eLevel 1 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eSleep and circadian rhythm\u003c\/th\u003e\n\u003ctd\u003eLevel 1 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’d like to learn about the TIIAN approach and find your own starting point across several areas.\u003c\/p\u003e\u003ch3\u003eHow can you use the programs together?\u003c\/h3\u003e\u003cp\u003eRead through the package guides and incorporate the exercises into your routine, adapting them to your schedule, condition, and previous experience. The time needed to progress may vary between areas; plan according to the detailed guides and allow time for rest.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eThis is a digital, general lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54758288163149,"sku":null,"price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/1.szint_0ec17c59-85e9-4827-ba72-da3abd61eeba.png?v=1789851803"},{"product_id":"masodik-szint","title":"Second Level","description":"\u003ch2\u003eTIIAN System – Level Two\u003c\/h2\u003e\u003cp\u003eDigital lifestyle package for Level 2: diet, exercise, breathing, meditation, cold therapy, and sleep habits in one coordinated system. Build a more consistent daily routine from the practices you’ve started.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMaterials at the same level for seven program areas\u003c\/li\u003e\n\u003cli\u003eLoma Linda-inspired diet, with three daily menus to choose from\u003c\/li\u003e\n\u003cli\u003eRunning and bodyweight workout plan\u003c\/li\u003e\n\u003cli\u003eGuides to breathing, meditation, cold therapy, and sleep quality\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat’s included in the package?\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eArea\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eIncluded in the package\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eDiet\u003c\/th\u003e\n\u003ctd\u003eLoma Linda-inspired sample meal plan, with three daily menus to choose from\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eRunning\u003c\/th\u003e\n\u003ctd\u003eLevel 2 running program\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBodyweight training\u003c\/th\u003e\n\u003ctd\u003eLevel 2 workout plan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBreathing\u003c\/th\u003e\n\u003ctd\u003eLevel 2 breathing exercises\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeditation\u003c\/th\u003e\n\u003ctd\u003eLevel 2 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eCold therapy\u003c\/th\u003e\n\u003ctd\u003eLevel 2 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eSleep and circadian rhythm\u003c\/th\u003e\n\u003ctd\u003eLevel 2 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’re looking for a continuation you can follow across multiple areas of your lifestyle, building on the foundations of the previous levels.\u003c\/p\u003e\u003ch3\u003eRunning program: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the running program, we complement walking with short, easy jogs, then gradually increase the time spent running over a period of at least four weeks. You’ll learn to choose your pace, use recovery intervals, and recognize when you’re ready for the next step. In bodyweight training, you’ll now complete two full rounds: six exercises that work your legs, hips, core, and upper body help you continue building a foundation. Slower lowering phases, brief holds, and controlled increases in repetitions help you take greater control of your movements, even as you tire.\u003c\/p\u003e\u003ch3\u003eBodyweight training: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the running program, we complement walking with short, easy jogs, then gradually increase the time spent running over a period of at least four weeks. You’ll learn to choose your pace, use recovery intervals, and recognize when you’re ready for the next step. In bodyweight training, you’ll now complete two full rounds: six exercises that work your legs, hips, core, and upper body help you continue building a foundation. Slower lowering phases, brief holds, and controlled increases in repetitions help you take greater control of your movements, even as you tire.\u003c\/p\u003e\u003ch3\u003eBreathing exercises: what does this level offer?\u003c\/h3\u003e\u003cp\u003eBreathwork introduces gentle, mindful pacing of the breath. In short, carefully structured sessions, you’ll practice slowing your breathing comfortably, then returning to your natural breathing. The meditation exercises last ten minutes and can later be extended to twelve minutes; they teach you to sustain your attention, notice when your mind wanders, and shift your focus mindfully. These exercises help you practice skills you can use during a busy workday, before a difficult conversation, or while winding down in the evening.\u003c\/p\u003e\u003ch3\u003eMeditation: what does this level offer?\u003c\/h3\u003e\u003cp\u003eBreathwork introduces gentle, mindful pacing of the breath. In short, carefully structured sessions, you’ll practice slowing your breathing comfortably, then returning to your natural breathing. The meditation exercises last ten minutes and can later be extended to twelve minutes; they teach you to sustain your attention, notice when your mind wanders, and shift your focus mindfully. These exercises help you practice skills you can use during a busy workday, before a difficult conversation, or while winding down in the evening.\u003c\/p\u003e\u003ch3\u003eCold therapy: what does this level offer?\u003c\/h3\u003e\u003cp\u003eThe cold therapy program focuses on a more structured, mindful way to take the familiar cool shower, with a cool phase of no more than thirty seconds. You’ll learn to track your reactions, prepare for each session, and assess how you warm back up. The sleep-improvement, circadian program, meanwhile, provides a framework of at least fourteen days to align your morning wake-up, daytime habits, and evening wind-down. You’ll build your own wind-down routine, get guidance on managing prolonged wakefulness during the night, and use a short journal to track which changes work for you.\u003c\/p\u003e\u003ch3\u003eSleep and daily rhythm: what does this level offer?\u003c\/h3\u003e\u003cp\u003eThe cold therapy program focuses on a more structured, mindful way to take the familiar cool shower, with a cool phase of no more than thirty seconds. You’ll learn to track your reactions, prepare for each session, and assess how you warm back up. The sleep-improvement, circadian program, meanwhile, provides a framework of at least fourteen days to align your morning wake-up, daytime habits, and evening wind-down. You’ll build your own wind-down routine, get guidance on managing prolonged wakefulness during the night, and use a short journal to track which changes work for you.\u003c\/p\u003e\u003ch3\u003eHow do you use the programs together?\u003c\/h3\u003e\u003cp\u003eRead the package guides, and incorporate the exercises into your routine, adapting them to your schedule, circumstances, and previous experience. The time needed to progress in different areas may vary; plan according to the detailed guides, and allow time for rest.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA digital, general lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust the pace of progress to suit your own circumstances.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54758473531725,"sku":null,"price":14900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/2.szint_86924243-b2c8-491c-98da-19c87fd2c0ad.png?v=1789752700"},{"product_id":"harmadik-szint","title":"Third Level","description":"\u003ch2\u003eTIIAN System – Level Three\u003c\/h2\u003e\u003cp\u003eDigital lifestyle package for Level 3: diet, exercise, breathing, meditation, cold therapy, and sleep habits in one integrated system. Deepen and apply the foundations from previous levels more independently.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMaterials for all seven program areas at the same level\u003c\/li\u003e\n\u003cli\u003eNicoya-inspired diet, with three daily menus to choose from\u003c\/li\u003e\n\u003cli\u003eRunning and bodyweight training plans\u003c\/li\u003e\n\u003cli\u003eGuides to breathing, meditation, cold therapy, and sleep quality\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat does the package include?\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eArea\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eIncluded in the package\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eDiet\u003c\/th\u003e\n\u003ctd\u003eNicoya-inspired sample meal plan, with three daily menus to choose from\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eRunning\u003c\/th\u003e\n\u003ctd\u003eLevel 3 running program\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBodyweight training\u003c\/th\u003e\n\u003ctd\u003eLevel 3 training plan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBreathing\u003c\/th\u003e\n\u003ctd\u003eLevel 3 breathing exercises\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeditation\u003c\/th\u003e\n\u003ctd\u003eLevel 3 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eCold therapy\u003c\/th\u003e\n\u003ctd\u003eLevel 3 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eSleep and circadian rhythm\u003c\/th\u003e\n\u003ctd\u003eLevel 3 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’re looking for a follow-on plan that builds on the foundations of previous levels and can be followed across multiple areas of your lifestyle.\u003c\/p\u003e\u003ch3\u003eRunning program: what does this level offer?\u003c\/h3\u003e\u003cp\u003eThe running program takes you from alternating walking and jogging to continuous, easy running. First, you build up longer running intervals, then progress toward twenty and later thirty minutes of continuous running, adjusting to your own progress. Along the way, you learn to pace your energy, find a sustainable pace, and assess how you feel the next day. In bodyweight training, we build on the two-round foundation with slower movements, reverse lunges, side planks, and more complex core exercises. The focus is on precise form, managing unilateral loading, and maintaining stable posture.\u003c\/p\u003e\u003ch3\u003eBodyweight training: what does this level offer?\u003c\/h3\u003e\u003cp\u003eThe running program takes you from alternating walking and jogging to continuous, easy running. First, you build up longer running intervals, then progress toward twenty and later thirty minutes of continuous running, adjusting to your own progress. Along the way, you learn to pace your energy, find a sustainable pace, and assess how you feel the next day. In bodyweight training, we build on the two-round foundation with slower movements, reverse lunges, side planks, and more complex core exercises. The focus is on precise form, managing unilateral loading, and maintaining stable posture.\u003c\/p\u003e\u003ch3\u003eBreathing exercises: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn breathwork, you practice a comfortable rhythm for longer, uninterrupted periods, while choosing the variation that suits the day with less and less outside guidance. You learn to recognize when you can comfortably continue with the exercise and when it is best to shorten it or return to natural breathing. In meditation, building on sustaining your attention, you also begin working on distinguishing thoughts, emotions, and physical sensations. Alongside exercises that gradually increase from twelve to fifteen minutes, you’ll also learn the STOP technique for everyday use: pause for a moment, notice what is happening within you, then choose your next step more consciously.\u003c\/p\u003e\u003ch3\u003eMeditation: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn breathwork, you practice a comfortable rhythm for longer, uninterrupted periods, while choosing the variation that suits the day with less and less outside guidance. You learn to recognize when you can comfortably continue with the exercise and when it is best to shorten it or return to natural breathing. In meditation, building on sustaining your attention, you also begin working on distinguishing thoughts, emotions, and physical sensations. Alongside exercises that gradually increase from twelve to fifteen minutes, you’ll also learn the STOP technique for everyday use: pause for a moment, notice what is happening within you, then choose your next step more consciously.\u003c\/p\u003e\u003ch3\u003eCold therapy: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the cold therapy program, you can gradually increase the duration of the cool shower you are already accustomed to, first to forty-five seconds and later, optionally, up to sixty seconds. You adjust your progress according to your own reactions: paying particular attention to your initial sensations, breathing, general wellbeing, and warming back up. This helps you make increasingly informed decisions about the right dose for you.\u003c\/p\u003e\u003ch3\u003eSleep and daily rhythm: what does this level offer?\u003c\/h3\u003e\u003cp\u003eThe sleep improvement program helps you understand your own sleep patterns over a twenty-one-day process. In the first week, you observe and keep a short journal; in the second, you try one targeted change; and in the third, you check whether it can really fit into your life. Evening muscle relaxation and customizable exercises provide additional tools for winding down. The journal can also help you recognize how your evening routine relates to your energy levels the following day.\u003c\/p\u003e\u003ch3\u003eHow do you use the programs together?\u003c\/h3\u003e\u003cp\u003eRead the package guides, and incorporate the exercises into your routine, adapting them to your schedule, condition, and past experience. The time it takes to progress through different areas may vary; plan according to the detailed guides and allow time for rest.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eDigital, general lifestyle and educational guide, not personalized health care. Experiences and results may vary from person to person. Adjust your pace of progress to your own condition.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54758473859405,"sku":null,"price":17900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/ad8b8316-df83-4087-8a7e-d061dfb1c120.png?v=1789753089"},{"product_id":"negyedik-szint","title":"Fourth Level","description":"\u003ch2\u003eTIIAN System – Level Four\u003c\/h2\u003e\u003cp\u003eDigital lifestyle package for Level 4: nutrition, exercise, breathing, meditation, cold therapy, and sleep habits in one coordinated system. A more mindful balance of exertion, focus, and rest.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMaterials for all seven program areas at the same level\u003c\/li\u003e\n\u003cli\u003eIkaria-inspired diet, with three daily menus to choose from\u003c\/li\u003e\n\u003cli\u003eRunning and bodyweight training plans\u003c\/li\u003e\n\u003cli\u003eGuides to breathing, meditation, cold therapy, and sleep quality\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat’s included in the package?\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eArea\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eWhat’s included in the package\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eDiet\u003c\/th\u003e\n\u003ctd\u003eIkaria-inspired sample meal plan, with three daily menus to choose from\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eRunning\u003c\/th\u003e\n\u003ctd\u003eLevel 4 running program\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBodyweight training\u003c\/th\u003e\n\u003ctd\u003eLevel 4 training plan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBreathing\u003c\/th\u003e\n\u003ctd\u003eLevel 4 breathing exercises\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeditation\u003c\/th\u003e\n\u003ctd\u003eLevel 4 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eCold therapy\u003c\/th\u003e\n\u003ctd\u003eLevel 4 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eSleep and circadian rhythm\u003c\/th\u003e\n\u003ctd\u003eLevel 4 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’re looking for a follow-up you can stick to across several lifestyle areas, building on the foundations of previous levels.\u003c\/p\u003e\u003ch3\u003eRunning program: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the running program, you learn the role of different workouts. In a plan lasting at least six weeks, short, fast-paced intervals and gradually longer runs complement easy base runs. You learn to schedule these throughout the week, manage your energy, and assess your recovery. In bodyweight training, you progress to squats with a pause at the bottom, single-leg glute bridges, and more complex shoulder and core exercises. You gradually build from the two-round foundation to a three-round workout, while the precision of your movements continues to determine when you can progress.\u003c\/p\u003e\u003ch3\u003eBodyweight training: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the running program, you learn the role of different workouts. In a plan lasting at least six weeks, short, fast-paced intervals and gradually longer runs complement easy base runs. You learn to schedule these throughout the week, manage your energy, and assess your recovery. In bodyweight training, you progress to squats with a pause at the bottom, single-leg glute bridges, and more complex shoulder and core exercises. You gradually build from the two-round foundation to a three-round workout, while the precision of your movements continues to determine when you can progress.\u003c\/p\u003e\u003ch3\u003eBreathing exercises: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn breathing therapy, you start applying the exercises you’ve learned to real-life situations. Before an important meeting, while preparing for an uncomfortable phone call, or between two tasks, you learn to choose the right short version. The focus is on timing and making conscious choices: you recognize when a few minutes of practice can help and how to return to your tasks afterward.\u003c\/p\u003e\u003ch3\u003eMeditation: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn meditation, a more open awareness gradually develops. Alongside your usual point of focus, you notice sounds, bodily sensations, and thoughts while practicing how to stay connected to the present moment. Sessions lasting fifteen minutes, which you can gradually extend later, teach you to use your attention more flexibly. You can practice this skill in everyday conversations, decisions, and more stressful moments, too.\u003c\/p\u003e\u003ch3\u003eCold therapy: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn cold therapy, you work on consciously regulating the short cool showers you’re already used to. You observe your breathing, bodily tension, how you warm up afterward, and how you feel later more closely, then use these observations to decide what to do next time. The sleep improvement program offers practical tools for recognizing when you’re too wound up in the evening, wrapping up tasks earlier, and organizing your thoughts. You’ll also learn how to return to your usual routine after a worse night.\u003c\/p\u003e\u003ch3\u003eSleep and daily rhythm: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn cold therapy, you work on consciously regulating the short cool showers you’re already used to. You observe your breathing, bodily tension, how you warm up afterward, and how you feel later more closely, then use these observations to decide what to do next time. The sleep improvement program offers practical tools for recognizing when you’re too wound up in the evening, wrapping up tasks earlier, and organizing your thoughts. You’ll also learn how to return to your usual routine after a worse night.\u003c\/p\u003e\u003ch3\u003eHow do you use the programs together?\u003c\/h3\u003e\u003cp\u003eRead the package guides and adapt the exercises to your own schedule, circumstances, and previous experience. The time needed to progress in different areas may vary; plan according to the detailed guides and allow time for rest.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA digital, general lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to your own circumstances.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54758475071821,"sku":null,"price":20900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/4.szint.png?v=1789752635"},{"product_id":"otodik-szint","title":"Fifth Level","description":"\u003ch2\u003eTIIAN System – Level Five\u003c\/h2\u003e\u003cp\u003eDigital lifestyle package for Level 5: meal plan, movement, breathing, meditation, cold therapy, and sleep habits brought together in one coordinated system. Plan independently and build sustainable habits for the long term.\u003c\/p\u003e\u003ch3\u003eKey features of the package\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMaterials at the same level for seven program areas\u003c\/li\u003e\n\u003cli\u003eSardinia-inspired meal plan, with three daily menus to choose from\u003c\/li\u003e\n\u003cli\u003eRunning and bodyweight training plans\u003c\/li\u003e\n\u003cli\u003eGuides to breathing, meditation, cold therapy, and sleep quality\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat’s included in the package?\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eArea\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eIncluded in the package\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeal plan\u003c\/th\u003e\n\u003ctd\u003eSardinia-inspired sample meal plan, with three daily menus to choose from\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eRunning\u003c\/th\u003e\n\u003ctd\u003eLevel 5 running program\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBodyweight training\u003c\/th\u003e\n\u003ctd\u003eLevel 5 training plan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBreathing\u003c\/th\u003e\n\u003ctd\u003eLevel 5 breathing exercises\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeditation\u003c\/th\u003e\n\u003ctd\u003eLevel 5 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eCold therapy\u003c\/th\u003e\n\u003ctd\u003eLevel 5 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eSleep and circadian rhythm\u003c\/th\u003e\n\u003ctd\u003eLevel 5 guide\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you’re looking for a sustainable next step across several areas of your lifestyle, building on the foundations of previous levels.\u003c\/p\u003e\u003ch3\u003eRunning program: What does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the running program, you’ll work on coordinating easy, brisk, and longer runs. For those coming from Level 4, an eight-week structure shows you how to progress, while you learn to track your weekly training load and factor in your recovery. Running 10 kilometers or adding more runs to your week can become a future goal that you build toward with intention. You’ll get better at recognizing the purpose of each workout and adjusting your plan based on your own experience.\u003c\/p\u003e\u003ch3\u003eBodyweight training: What does this level offer?\u003c\/h3\u003e\u003cp\u003eIn bodyweight training, slow repetitions, unilateral hip work, elevated push-ups, and side holds introduce new challenges. You’ll learn the more difficult movements with smaller starting doses, then gradually build back up to the full three-round workout. The focus is on stable core control, precise movement, and thoughtful progression. You’ll learn to choose the one adjustment that will help you make genuinely sustainable progress during a given period.\u003c\/p\u003e\u003ch3\u003eBreathing exercises: What does this level offer?\u003c\/h3\u003e\u003cp\u003eIn breathwork, you’ll develop a practice routine that suits you and the situation. You’ll compare comfortable rhythms, choose your go-to foundational exercise, and get specific options for winding down in the evening and for brief use before important events. In meditation, focused attention, recognizing thoughts, and open observation come together in a practice that gradually builds up to twenty minutes. You can also expand your routine with mindful walks and everyday pauses, while learning to recognize which form of attention is helpful in each situation.\u003c\/p\u003e\u003ch3\u003eMeditation: What does this level offer?\u003c\/h3\u003e\u003cp\u003eIn breathwork, you’ll develop a practice routine that suits you and the situation. You’ll compare comfortable rhythms, choose your go-to foundational exercise, and get specific options for winding down in the evening and for brief use before important events. In meditation, focused attention, recognizing thoughts, and open observation come together in a practice that gradually builds up to twenty minutes. You can also expand your routine with mindful walks and everyday pauses, while learning to recognize which form of attention is helpful in each situation.\u003c\/p\u003e\u003ch3\u003eCold therapy: what does this level offer?\u003c\/h3\u003e\u003cp\u003eIn the cold therapy program, you’ll develop a maintenance routine based on your own experience. You’ll learn to assess what duration and frequency work for you, and when it’s worth easing up or taking a break. The document also covers the specific preparation and supervision requirements for immersion, while the shower program remains a complete option in its own right.\u003c\/p\u003e\u003ch3\u003eSleep and daily rhythm: what does this level offer?\u003c\/h3\u003e\u003cp\u003eThe sleep improvement program brings waking up, morning light, daytime activity, and winding down in the evening together into a coordinated daily routine. Over four weeks, you’ll choose sustainable foundations, create full and shorter versions of your evening routine, and develop a plan for getting back on track after disrupted days. This gives you something to rely on to maintain your usual rhythm, even when the week doesn’t go as planned.\u003c\/p\u003e\u003ch3\u003eHow to use the programs together\u003c\/h3\u003e\u003cp\u003eRead the package guides, and incorporate the exercises into your routine in a way that suits your schedule, circumstances, and previous experience. The time needed to progress in different areas may vary; plan according to the detailed guides, and allow time for rest.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\u003cp\u003eA digital, general wellness and educational guide, not personalized medical care. Experiences and results may vary from person to person. Adjust the pace of progress to your own circumstances.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54758499320141,"sku":null,"price":23900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/5.szintu_f22c1651-fa0d-4c75-9a17-dd21848ca204.png?v=1789752799"},{"product_id":"tiian-rendszer","title":"TIIAN Rendszer","description":"\u003ch2\u003eTIIAN System - the complete digital program package\u003c\/h2\u003e\u003cp\u003eAll TIIAN digital programs, at every level, in one package. You can organize nutrition, movement, mindfulness, and rest into your daily routine with a series of step-by-step guides.\u003c\/p\u003e\u003ch3\u003ePackage highlights\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMaterials for all five levels\u003c\/li\u003e\n\u003cli\u003eFive Blue Zone diets\u003c\/li\u003e\n\u003cli\u003eComplete running and bodyweight workout series\u003c\/li\u003e\n\u003cli\u003eCold therapy, breathing exercises, meditation, and sleep quality at every level\u003c\/li\u003e\n\u003cli\u003eDigital materials you can work through at your own pace\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat’s included in the complete package?\u003c\/h3\u003e\u003ctable border=\"1\" cellpadding=\"10\" style=\"width:100%;border-collapse:collapse\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eArea\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eContents\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eNutrition\u003c\/th\u003e\n\u003ctd\u003eDiets inspired by Okinawa, Loma Linda, Nicoya, Ikaria, and Sardinia\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eRunning\u003c\/th\u003e\n\u003ctd\u003eRunning programs for all five levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBodyweight training\u003c\/th\u003e\n\u003ctd\u003eWorkout plans for all five levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eCold therapy\u003c\/th\u003e\n\u003ctd\u003eGuides for all five levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eBreathing exercises\u003c\/th\u003e\n\u003ctd\u003eBreathing exercises for all five levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eMeditation\u003c\/th\u003e\n\u003ctd\u003eMeditation materials for all five levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003cth scope=\"row\"\u003eSleep and circadian rhythm\u003c\/th\u003e\n\u003ctd\u003eSleep quality guides for all five levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003ch3\u003eWho is it for?\u003c\/h3\u003e\u003cp\u003eIf you want the complete TIIAN approach in one package and would like to build from the basics across several areas of your lifestyle, at your own pace.\u003c\/p\u003e\u003ch3\u003eHow to use it\u003c\/h3\u003e\u003cp\u003eReview the materials for the first level and choose starting points that fit into your daily routine. As you continue, follow the sequence and usage instructions for each program. You can progress at different rates in different areas.\u003c\/p\u003e\u003ch3\u003eUsing the program\u003c\/h3\u003e\n\u003cp\u003eThis is a general digital lifestyle and educational guide, not personalized healthcare. Experiences and results may vary from person to person. Adjust your pace of progress to suit your own circumstances.\u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54824878604621,"sku":"digital-TI-REND-FULL","price":59900.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/56ccea92-c367-4ba8-b6f9-bc30f7a202bf.png?v=1790248551"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/collections\/u5595347112_matte_black_file_folder_next_to_a_black_pen_black_d48b35df-75e6-4226-a9a4-1358e6ef2064_3.jpg?v=1789326828","url":"https:\/\/tiian.com\/en\/collections\/digitalis-dietak.oembed?page=3","provider":"Tiian","version":"1.0","type":"link"}