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.

I’m in hour 58 of my fast 🤪 My caloric intake has been 15-30 calories per day (lemon juice and spices) Cold showers and my first plunges: one 2 minute, one 3-? Minute (Josh wandered off 🙃) My steps have been over 10k. Running and light strength training mixed in. I took a strike for starting my fast around 1am July 1st as opposed to before midnight on the 31st. What I learned about myself this week is that internal motivation for me is a mixed bag- I’ve been wanting to return to a greater caloric deficit to eliminate my remaining chub layer, and I likely would have…but every freakin day?! That required a push. I found it here 🙏🏼 I’ve also rediscovered a happy place for me- being entirely relieved of my own and others perceptions. I found this in meditation, and when my bums were high during runs. A special kind of NGAF. What has been a struggle, this week at least, has been steps- I was mostly in the office this week, 10k is easy on site. Also, my AC going out. So fun! GOOD. I can grow in my commitment, and determination, and the unit was old as hell anyway. Plus I’m getting to reconnect with my hvac guy whom I really like. What has been easiest for me thus far is keeping my mental state regulated. I have a lot of sh💩T on my plate right now, but I’m embracing the friction. I see this as a continuation of evolving perception that I’ve earned with the aid of committed meditation practice, which has gradually led me to greater live and compassion for myself and others, more truthful and insightful discernment, more attention and awareness to right thinking and thought control, gradually expanding awareness in general, all leading to better action and greater mental peace. One of my favorite things I say as part of my metta - ‘🙏🏼May we each experience a deep and meaningful mental peace thay leads us back to our strength and joy 🙏🏼’ One thing I have learned from the book I’m reading- we all have the potential to, and at times will, embody our best *and* worst self. Facing our worst self, accepting it, forgiving it, may be the only way to best overcome it, and embrace our better versions. And is up to each of us alone to recognize this- no one truly knows another’s greatness or lack thereof. It is forever obscured because it is only we who look out from within. Even if we are to be admired or exalted- all that is ultimately as much a reflection of others wants or needs as is it our own greatness. We must know these things within ourselves.