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Greetings, Rangers. My name is Wolfen. I usually kick it with the Adventurers, but for this particular challenge I felt I needed some motivation and advice from some Ranger friends. Plus, my goals this challenge seem perfect for this guild. If you want to know more about me, I'm sure @Tanktimus the Encourager can tell you everything you need to know since we've been NF buddies for a while. First, a quick bit of history. If you want to skip this part and go straight to my challenge goals, feel free: So there you have it. My mail goals will reflect the plan discussed above. In addition, I will be participating in Soulcon again, which kicks off September 17th, so there will be a spiritual aspect to this challenge, as well. So I have broken the challenge down into four parts: Body, Mind, Heart, and Spirit. Body: Daily: 0430-0445 wakeup 40 push-ups and 15 burpees barefoot time in the morning and stretches and movements (inspired by Primal body Reboot program by Jonathan Mead) cold shower at least 64oz of water at least 10,000 steps 2230-2300 bedtime Running Schedule: Monday: Distance run (at least 5k) on the trails Tuesday: Cross-training Endurance or Strength workout Wednesday: Tempo run (on road or track) Thursday: Recovery Day: only Mobility/Yoga workout and very light recovery run on the trails Friday: Interval run or hill run Saturday: Distance run (at least 5k) on the trails Sunday: Rest Day Nutrition -- eat whole foods as often as possible, whole grains, healthy carbs and fats, protein, lean meats, and vegetables Mind: WHM Breathing/Meditation in the morning Read at least 20 minutes per day; currently reading Endure by Alex Hutchinson (seems appropriate) listen to at least one podcast per week read at least one article about trail running, running, or endurance athletics take a brain break in the afternoon (20 minute binaural meditation) daily. Heart: listen to music that lifts my soul watch at least one motivational video or movie per week document at least three things I am grateful for daily make eye contact and greet people as I pass them on campus text or call at least one friend daily to see how his day went play with my younger princesses after homework is completed spend evenings with my queen Spirit: prayer and scripture study daily every morning, say a prayer of gratitude for the day read through the Soulcon devotionals post and visit the Soulcon Facebook page listen to or watch at least one sermon per week.
Terra: Part 1 - Changes in Attitudes I am going to go back to the basics of life. I have gotten away from the things that I know work best for me and it isn’t a good thing. So lets get back to the building blocks of life and enjoy! I find that in times of change or upheaval I turn my radio to Jimmy Buffet. Jimmy has decades of wisdom in his lyrics and so I will celebrate life and hope to live life to the fullest. That is my warning to you, there will be lots of Jimmy quotes and songs in my challenges over the next several months!!! I found NerdFitness through Mark's Daily Apple blog years ago and now I'm going to return to the basics! https://www.marksdailyapple.com/ I have gotten me a Primal Blueprint 90-day journal. I know I’ll miss days so it should work out perfectly for the next three challenges. I’ve started and will be trying to focus on the the daily worksheets to keep me on track. I have come up with 5 goals after looking back at the last several months as part of my baseline evaluations. Goals: 1- Reduce excess body fat 2 - Declutter my home 3 - Improve endurance 4 - Continue my Brazilian Jui-jitsu practice and the strength/conditioning classes 5 - Find ways to improve my work environment That seems like a lot of stuff but I don’t have to focus on every goal every week. I can focus on one thing at a time if I want. Not to mention goal #4 is just maintenance of my habits that are already part of my life. I’m writing up each goal on the experimental pages of my workbook and I will post to my Instagram account for accountability. I’ve also been in a mode of thinking more, doing less however, getting stuck in my head is keeping me from being accomplished in all areas of my life. I must do more, even if I am not confident or tired I must do something to move towards my goals!!! I am considering treating myself to some pampering (massage or pedi) if I can put my books down and be more productive. My updates might be more sporadic but I hope more content filled and I am going to try to Instagram more so you can see my efforts. Visual proof of my efforts is the goal!