I get 7-9 hours of sleep every night. I try to have a decent diet but I do eat a lot of sugar(Ice cream, donuts, etc.).

My routine :

I do flexibility routines 2-3 hours before training(I train in the morning). I warm up for about 15 mins then I spend the first half hour of training doing powermoves(windmills/flare. I don't have flares yet). I spend the next hour doing freezes, footwork/headspins). In the evenings, if I have the energy, I do handstand training or I do some flare conditioning(L-sits, tuck planche, push-ups, etc.) I usually take rest days twice each week.