My system is made up of 5 things. It starts with getting enough sleep. This is key to everything else. Most people struggle with this part so I am here to help. Next is exercise. Your body is feels better when it is moving with intention. You will build strength, increase flexibility, improve your balance and endurance. Nutrition can be exciting and fun when you have a system. My rotation eating plan takes the guess work out and fuels your body and your mind for peak performance. Education is what we use to support the first three components. Leading your life well will be much easier when you are feeding your mind with the books I recommend. These teachings and stories will inspire you to think bigger and better. Wellness is about taking care of yourself and I have found that a system of getting out and exploring nature for 4 hours a week does a lot of things for our overall mental health.
Create a 28 day challenge
Starts Sunday, Finishes on a Saturday.
R. Rest. Sunday. Church, Fellowship and Feast. E. Exercise. Monday. Plant based. Leg Day. N. Nutrition. Tuesday. Plant based. Upper Body Day. E. Education. Wednesday. Beef. Outdoor hike. W. Work. Thursday. Chicken. Leg day. Finish all work for the week. E. Ecosystem. Friday. White Fish. Upper Body Day. Take care of errands, chores. D. Downtime. Saturday. Salmon. Hike.
Sunday. 1. Participate at a church gathering. 2. Eat with family or friends. Renewed Focus Point - Rest. Get to bed extra early. (9 hours. 9:30-6:30)
Monday. 7:00 - 9:00 work but make time for dinner with family. Renewed Focus Point - Exercise Workout - Leg, Core and light cardio day. Nutrition - Plant based. try to eat only raw vegetables and a little bit of fruit.
Tuesday. 7:00 - 9:00 work but make time for dinner with family. Renewed Focus Point - Nutrition Workout - Upper Body Day. Nutrition - Plant based. Some cooked.
Wednesday. 7:00 - 9:00 work but make time for dinner with family. Renewed Focus Point - Education. Instead of taking an hour to workout. Study a book for 30 minutes and go for a 30 minute walk to reflect of what you read. Nutrition - Beef
Thursday. 7:00 - 9:00 Work and when finished make a list what you plan to do next week. List of main things to get done. (For pastors) Finish sermon. Notes are printed. Email to the church is written and scheduled to go out Friday at lunch time. Possible second email for Sunday to encourage people to come to church. Renewed Focus Point- Work. Get everything done for work, including the to do list for the following Monday. Upper Body Workout done mid-day to break up the work day. This will conclude the 48 hour workweek. Be ok with not working on your business the next few days.
Friday. Renewed Focus Point - Ecosystem. Make a list of your environments and what you need to do to maintain them. Examples. Clean your house. Clean your car. Get your laundry done. Take care of any outdoor landscaping. Clean your office. Repair anything that needs repairing. Help someone with their mess. Nutrition. White Fish
Saturday. Renewed Focus Point - Downtime. This is a day you protect and enjoy. Nutrition. Salmon
Ideas: 1. Systems 2. Commitment 3. Attitude 4. Leadership 5. Hardwork 6. Suffering 7. Boardom 8. Focus 9. Ten Percent 10. Look up 21 laws of leadership 11. Look up atomic habits 12. Look at each day and see what is most needed. Include what the nutrition plan is each day.