April 26

Well yesterday was first day of my STRONG 30 program!

My goals:

W – Water & Caffeine : minimum of 2 qts. water ; aim to reduce caffeine intake to 200 mg by end of 30 days

A – Alcohol & Addy : no alcohol during week, no more than 30 mg of Adderall throughout days

N – Nicotine : zero. none. no cigs, no puffs, no tolerance here.

K – Knowledge : spend 30 min each day LEARNING – can be reading, audiobooks, podcasts, piano, language, or a random YouTube video. keep it fun and keep engaged with the brain.

E – Exercise : strength train 3-4x in a week for min. of 30 min, run or walk 2x for a min of 45 min, pole 3x per week for minimum of 10 min, 1 active rest day where I at least stretch for 15 min.

R – Reflect : focus on peace, on developing strong core values, be thankful, take pause and see the good.

Let’s cover how yesterday went:

W – Water & Caffeine : solid water intake, 3 qts worth, happy results. Caffeine was under 600 mg, which is fine to start.

A – Alcohol & Addy : had 2 low calorie IPAs, but wanted to have 0 during week ; had 1 more addy than I wanted

N – Nicotine : I had none! But wanted some! Yay!

K – Knowledge : read for 45 min, great success!

E – Exercise : killer back & bis workout as well as 30 min on the pole

R – Reflect : did some introspection & meditation, happy mind, happy me