Aho Brothers! Join me in welcoming @Everett Jones to our MOS Skool community! He’s met many of you at Breathwork sessions and I’m stoked hes here to connect more!

Gentlemen, Tonight, I share with you my 3 strikes... Where did you fall short this week? 1. Monday night - 9.5K steps! 2. Tuesday night - 7.3K steps! 3. Friday night - I now realize my record keeping could be improved! What changes have you seen within yourself? 1. Those missed steps were neither planned nor prioritized. 2. If you are unsure of your health, slow down and listen/feel. 3. I was consciously breathing while doing the these commitments. I have a lot of fears. When things feel too overwhelming; take a breather, talk to God. Where did you go above and beyond? well, definitely not my steps! What parts of this challenge do you see yourself continuing with once finished? These commitment were anchors. The Pillers were anchors. Cold showers and baths. If I can't be running, I guess I'll just be count'n them steps. Breathwork - no minimum, just do it. Speed reading 10 pages feels like working, but at a gold mine. Food Tracking - this is the real reason I threw in the towel. When I googled "Coke Nutritional Facts", my screen must have slapped me in the face! I realized that I must up my nutritional game. Affirmations (ideas from the book in the commitment) in the mirror, said 5 times. Thank you note to God (3 things) Love you dudes, good night.

Beyond learning that I’m a shitty date, the biggest change for me is realizing I can tell you guys anything and I’m not going to be judged for it. I’ve also been more consistent with both diet and exercise. Today marks 16 weeks since I gave up sweets and Diet Cokes. This is by far the longest I have gone without either one. And it shows, as I am now 22.8 pounds lighter than I was when I first gave those things up. As I mentioned before, I fell short this week by logging onto Facebook from my phone. I didn’t even realize I did it till I suddenly looked down on my phone and thought “Oh look, Facebook is wide open… well, since I’ve already got a strike against me, I might as well take a look and see what’s going on.” Now that I’m on Hulu again, I wish I could log back on again to see what people said about it. Oh well, their comments will still be on there when I can. I went above and beyond by incorporating HITT movements into my cardio workouts. As in, I’ll walk on the treadmill for 2 minutes at 2.6, and then up the speed to 5.4 for a minute; then back down to 2.6 to catch my breath and lower my heart rate. Back and forth, increasing how fast I run each time: 5.6, 5.8, 6, 6.2, and yesterday I got up to 6.4 (and my heart rate was 154 after a minute). I’m trying to increase how fast I run and for how long, and decrease the recovery time in between (I wait till my heart rate is 120 or below before running again. — This is a bit of a double whammy: I believe it’s a better way to strengthen my heart and increase my lunge capacity, but for whatever reason, my watch never logs as many miles as the machine does, so I always end up walking a bit further to get my steps in. I’m definitely continuing on with the no sweets and/or Diet Coke (despite the fact it’s not really a part of this challenge), as well as working out on a consistent basis. — The other thing I’ve accomplished since starting this challenge has been writing over twenty thank you notes with 20+ more to go.

Physically I’m noticing a more vascular appearance, particularly in my biceps. Definition is slowly returning. My cardiovascular health is rising quickly, which is a relief considering how thoroughly I’ve neglected it over the last 5-6 years. A long way to go until I feel I’ve arrived at adequacy, but I’m happy with my progress thus far. Mentally, I’m experiencing an odd combination of awareness with my shortcomings, and giving myself grace for having them, accompanied by a quiet determination to improve. Giving myself grace increases the likelihood that I will continue to permanently integrate positive changes- the negative self perceptions, even if fleeting, have a way subtly draining resolve overall ime. I perceive this as part of a spiritual development as well. This week I fell short last Tuesday, when I did not finish my reading until just after midnight. My relationship with time has long been problematic. I used to solve it by simply working through the night, for days at a time. I’m still finding it a challenge to reconcile my understanding of time as an illusion with the conditions of my reality making inattention to time unsustainable. And ultimately, I will have to abide by the external constraints of time if I am to build the reality I wish to experience. For some this is likely a simple realization, but for myself I have thus far built a reality where I can largely pick and choose when, where and how I abide to time constraints, and I’m coming to accept that that habit has been to my detriment. Holding myself accountable and facing such aspects of where I am right now is going above and beyond- precepts are perhaps most meaningful when no one is watching. I’ll likely continue to cold shower and maintain more attention to my cardio. Long cardio as opposed to hiit alone will bring me the most long-term satisfaction physically. While I do not yet have specific athletic goals in mind beyond gaining muscle and lowering bf %, I believe I’m moving closer to being ready for those goals when I decide to set them. I’ll also likely keep and continue to add to the base nutrition protocol I’m developing, which should aid in long term macro regulation.

Men, this week we are meeting on Thursday morning at my place. 7-8:30 Please try to be on time. If you need to leave early just let me know before we get started. Looking forward to starting my day the most powerful way I know how! 💪🏼 1302 E St Clair St Parking is available at the school across the street.