This guy LOVES systems. They keep me focused. A major contributor to my strikes was a lack of prep and no system. I made this sheet (printable) to help me. Let me know if you feel I could add something.

I had a pretty incredible back workout yesterday with a friend of mine who’s thinking about joining us on Thursday. Are we still thinking of meeting at Patrick’s? I just want to make sure I tell him the right place to go.

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.