I have been doing intermittent fasting 2 days a week for the last couple weeks I got 12'250 steps today, but on avg I hit the 8k. Rainy days are less. I have plateaud between 180-185 lbs. I have protein everyday in my meals. (Lunch and Supper) I have a shake in the morning with protein powder from the Beast recipe pack. My TRT journey has given me low energy as its 5-6 weeks to get used to it. I will sign up for gym starting July because my kid signed up last month and asked me to join.

Last week we ran our first family event together. It was an early Father’s Day gift. My kids crushed it. 5km for my 9 yr old son and 1km for my baby girl. The infantry is strong in my son because after his 5km he ponied up and said “fuck it, let’s do the 1km too!” (Maybe he didn’t say that exactly, but he did run the second race 😉) Wishing all you dads out there a great day.

Day 19 ❎ steps ✅ breathwork 3 min box ✅ IF 7:30PM-12:00PM ❎ no workout ✅ 1.5 palm protein each meal 3/10 Knee was still bad when I woke up so I did nothing today but rest and read. Tonight the knee seems to be doing a bit better. I noticed that while I’m in it, (physical set back) I hate it, I get down on myself, I feel like it’s an eternity but tonight my knee is feeling better and I realize that taking a total rest day doesn’t mean the end of my progress and that a rest day is good for you. Day 20 ✅ Steps 12,881 🤩 ✅ Breathwork 3 min box ✅ IF 8:00PM - 12:00PM ✅ 2 palm protein each meal ❎ workout - 5km walk and house cleaning/organizing instead 8/10 - Knee feels a lot better. Went for a 5km walk in trails near by. I noticed my feelings of gratitude for having these trails with a waterfall right near my house. I don’t know why I don’t go there more often. I also noticed that once warmed up, my knee felt even better.

Day 12 ❎ Steps 6583 (pickleball) ✅ 3 min box breathing ✅ IF - 1:00PM ✅ 2 palm protein each meal Day 13 ❎ steps 2223 (Did a 12km bike ride) ✅ 3 min box breathing ✅ IF - 12:00PM ✅ 2 palm protein each meal Day 14 ✅ 10936 (week 1 Day 3 C25K & Pickleball) ❎ breathing :( ✅ IF - 12:30PM ✅ 2 palm protein each meal I’ve lost 20.3lbs since March 10th!!! This is great because nothing was working. For me, it has been because I’ve really reduced processed cards. I try to keep my carbs below 100g (not including Fruits and Veg). What I’ve noticed is that I have more energy and now I want to do a physical activity everyday whereas in the last 10 months that has not at all been the case. I know that I’ve let a few things slip in this challenge but my goal is to get check marks for all the tasks this week.

✅ steps 8781 😊 ✅ workout 3 rounds + 6 reps (heavily modified because of soreness) ✅ IF - 8:00PM - 12:30PM ✅ Breathwork 3 min box breathing ✅ 2 palm portion protein 7/10 This AM I went for a guided meditation walk in the forest and it was awesome. I noticed so many things. I realized during my walk that my walks don’t always have to be vigorous, they can be mindful and have just as much benefit and maybe even more so. I am very sore from yesterday’s workouts and weeding so I modified the workout a lot (elevated push-ups, assisted lunges, squats to bench). I use an elastic band to assist me with the hang and I’m able to get my 20sec each time.