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  1. 2018 - Kestrel Builds A Temple - Part 1 (Foundations) My temple may be built in the clouds, but it is getting a solid foundation anyway 1. Prepare the ground for building Continue to plan my meals with MFP. Continue the ban on sugar/junk/processed foods. After week three I can have two items a week as long as I am between 1450-1600 calories and at least 100g protein per day. If I have lost less than 0.2% bodyfat for two weeks in a row, I add burpee tabatas 4x/week. 2. Build a strong (running) base Stick with easy runs + strides. 9 miles a week, adding one mile every week. Okay to scale back any time my foot aches for longer than that day. 3. Use my building materials (time and energy) wisely Daily mundane tasks are to be completed within an hour of waking, so I am not wasting valuable high-energy time on them (start laundry, shower, teeth and skincare, make my tea and enter the day's meals into MFP). Exercise daily at noon whenever possible to prevent the afternoon energy slump. Bird training, my most attention-demanding task, will be done immediately after exercising. Spend 5 minutes after dinner on whichever important task I have been avoiding the most. Minutiae These are the items that didn't make the cut for Challenge Goals, but are still things I plan on accomplishing: Daily walks outdoors Take my vitamins, especially Vitamin D Strength training 2-3x/week Daily stretching, mobility work, and physiotherapy exercises Spanish language practise
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