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This challenge is inspired by heat conditioning research, see the video below. I tried a weight-loss goal last challenge and well... I learned that doesn't motivate me and I crashed and burned on that goal. I am all about feeling good. I enjoy how I feel after lifting and I enjoy how I feel when I am eating well and have lots of energy. When I am lifting I eat better and sleep better. My shoulder is still sensitive and improving. I am going to be easy with it and not push too hard. I am thinking working out twice a week, once during the week and once during the weekend. Maybe Thursday/Friday and Sat/Sun options. 12 times lifting and 12 sessions in the sauna will be the goal for the challenge. Lifting Goals I am starting back to an empty bar and keep learning about good form. With 5lbs increases my goals are as follows: Squats - 100lbs Bench press - 70lbs Row - 70lbs Dead lift - 70lbs No overhead press - too hard on my shoulder I need a replacement for that. Maybe just dumbbell lifts? All those goals are under my top weights from a year ago before my shoulder issue so I feel comfortable with them. Sauna Currently I can do 20 minutes without any issues. During the week I will do 20-30 minute sessions During the weekend I will work toward 30-60 minute sessions as I build up tolerance. The sauna heat conditioning is new to me. I have used saunas thoughout my life, however this is intense use. I don't normally do well during the hot summer days, luckily we don't get that many in Buffalo So this heat conditioning could be helpful for me. In highschool playing tennis on hot days would ruin me. I get really red and sweaty in temps higher than 80 and nearly pass out. Now if I run into issues I will cut back or stop. I do already add salt to my diet on a daily basis. (Doctors orders when I was in my 20s to help with fainting spells.) Fancy pink Himalayan salt of course! I also take supplements and drink 2-3 bottles of Pellegrino sparkling water and some still water esp when I am working out, BP coffee in the morning and peppermint tea thoughout the day. It is all just an experiment in wellness. It is a better motivator for me than a weigh-loss goal. I think I have given up on those! If I lose weigh ok if not thats ok too. I am feeling better than ever, and I am looking younger and younger. My skin is in great shape, I still get some break out issues when I eat the wrong thing. I get red blotches on my cheeks and sometimes my whole face gets red and itchy. I am interested in the effect of sauna use on my skin. The research about growth hormones and aging is interesting as well. I will admit I love looking so young and people are shocked when they learn how old I am. So I am going to keep going with it, I am naturally young looking and I can make choices to keep looking that way. I have lots of energy, I am in a good place mentally; spiritual development is coming along as well. I like to listen to Ken Wilber, Osho talks and meditate using Holosync and enjoy experimenting with that as well. I am hoping this challenge is clear and simple enough that I can be successful with it. Anything else I do will be icing on the cake. The yoga ball therapy, gratitude statements, yoga, belly dancing, diet changes (always on-going!), skin issues, the black color clothes break-up, etc... those are just extras. Of course my challenges start out with one thing in mind and ends up somewhere different. We will see where this next challenge takes me! Thanks for reading this.