Today is the introduction to our 90 Day journey

Body, Mind and Spirit Exercise Plan

1.5 Hours Worship (Sundays)

1.5 Hours Prayer and Spiritual Reading

(30 min x 3 days/wk)

3 Hours Exercise

(30 min run, 30 min bike, 30 min swim)

(20 min free weight, 20 min body weight, 20 min resistance bands)

(5 min warm up + 5 min cool down 3 times/wk)

Create your own 90 Day Challenge Calendar:

Now that I’ve said that let’s go ahead and go over what our 30 minute spiritual practice will look like. Over about 30 minutes we are going to do

5 minutes of prayer which will include…

2 min of meditative breathing (this is based on a recommendation by Sean Aaker, a happiness researcher at Harvard, who says that two minutes of focused breathing a day increases levels of happiness)
10 min of Bible reading
10 min of Spiritual Reading

5 min of gratitude (which again is based on recommendations by Sean Aaker, the happiness researcher out of Harvard, who says that a regular gratitude practice is another secret to happiness and success)

3 things I am thankful for today and why…
3 things about the most meaningful experience of my day…
30 min of Zone 2 Cardio (based on recommendations by Peter Attia and Andrew Huberman)

Zone 2 calculator is 70-85% of your max heart rate as defined by ([220 - age] x 0.7 to 0.85)

to support this podcast:

90 Days with Nurse Dan - Introduction