WE JN 10:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remember Yesterday in Reverse

Before Lunch:
- EoD - 40 Elbow Clicks
- Perfect Balance - Day 10
- Walk - 2 km
- Combat - Thunderdome - Level 2
- Meditation

Before Dinner:
- Push-ups - 100 (55/20/15/10)

Before Bed:
- Stretching
- Breathing Workout
- Counting Victory Challenge
 
TH JN 11:
Before Breakfast:
- Daily Gratitude
- Water First
- Shaolin Morning Flow + Remember Yesterday in Reverse

Before Lunch:
- Walk - 1.4 km
- Walk - 1.5 km
- EoD - 40 leg extensions
- Perfect Balance - day 11
- Meditation
- Breathe Easy

Before Dinner:
- Burpees - 20 (focused on breath & keeping core strong)

Before Bed:
- Counting Victory Challenge
 
SA JN 13:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remember Yesterday in Reverse

Before Lunch:
- Light calisthenics
- Yard Work (74 minutes, 334 calories, AHR: 82)
- Meditation
- Perfect Balance - Day 13
- EoD: 30 Side Kicks

Before Dinner:
- Yard Work (20 minutes, 86 calories, AHR: 93)
- Walk - 2 km
-Mobility
- Breathe Easy
- Playing Catch

Before Bed:
- Counting Victory Challenge
 
MO JN 15:
Before Breakfast:
- Standing Meditation, Tai Chi (0230 hrs)
- Daily Gratitude
- Water First
- First Light Yoga

Before Lunch:
- Meditation
- Pull-up - 8/8
- Sit ups - 10
- Back Extension - 10
- Prone Leg Extension

Before Dinner:
- Walk - 4.51 km. Japanese - 3 minutes hard, 3 minutes easy X 5
- Perfect Balance - Day 15
- EoD - 30 second Plank
- Tai Chi

Before Bed:
- Counting Victory Challenge
 
TU JN 16:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- EoD - 6+ Stacked Push-ups (10 each side)
- Perfect Balance - day 16
- Controlled Pull-ups - 2/3

Before Dinner:
- Universal Warmup + 2 Min Warmup
- Boxers Conditioning
- Farmers Carry - 30 lb 1 min X 2
- Waiters Carry - 22.5 lb - 45 sec X 2
- Cooldown - Care Package

Before Bed:
- Counting Victory Challenge
 
WE JN 17:
Before Breakfast:
- Daily Gratitude
- Water First
- First Light Yoga + Remember yesterday in reverse

Before Lunch:
- Meditation
- Morning Breath Work
- Burpees - 20
— Perfect Balance - Day 17

Before Dinner:
- Walk - 0.5 km
- Touch the Bar - Mix; 1 each regular pull-up, narrow pull-up, wide pull-up, chin-up, 2 commando pull-ups, 4 inverted rows, 4 neutral grip pull-ups
- Walk - 4.29
- Tai Chi
- Standing Mobility

Before Bed:
- Counting Victory Challenge
 
TH JN18:
Before Breakfast:
- Daily Gratitude
- Water First
- Morning Mobility + Remember yesterday in reverse

Before Lunch:
- Walk - 1.41 km
- Walk - 1.45 km
- Touch the Bar - Hangs - 35 sec & 40 sec
- Walk - 0.48 km
- Meditation
- EoD - 20 Scorpion Twists
- Perfect Balance - Day 18
- Breathe Easy
- Power
- Fast Chair Stands - 3 X 5
- Fast Step Ups - 3 X 5
- Kettlebell Swings - 20lb X 10; 25 lb X 10
- Single Leg Balance - 30 second each

Before Dinner:
- Push ups: 50/25/15/10 - 100
- Strength - Full body
- cooldown - foam roller
- stretching
- Tai Chi

Before Dinner:
- Counting Victory Challenge
 
SA JN 20:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remember Yesterday in Reverse

Before Lunch:
- EoD - 30 Crunches
- Perfect Balance - Day 20
- Run - 0.5 km
- Touch the Bar - Controlled pull-ups X 2 - 4/4
- Run - 4.02 km. Norwegian 4 X 4 during this run.
- Cooldown walk - 0.63 km
- Stretching

Before Dinner:
- Counting Victory Challenge
 
FR JN 26
Before Breakfast:
- 0315 hrs. Our Alarm Company informed us our patio door glass was broken. We got out of bed & drove 2.5 hrs home. All ok, false alarm.
- Daily Gratitude

Before lunch:
- Walk - 0.57 km

Before Dinner:
- perfect balance - day 26
- EoD - 30 Sitting Twists
- push-ups - 47
-Meditation
- Yard Work (1606 hrs., 15 min, 67 calories, AHR: 92)

Before Bed:
- Counting Victory Challenge
 
SA JN 27:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remember Yesterday in Reverse

Before Dinner:
- Meditation
- EoD: 20 Leg Circles
- Perfect Balance
- WOD: Hip Openers
- Frog Stretches - 30 Seconds
- Breathe Easy
- Walk - 2.67 km. Heavy rain & wind

Before Bed:
- Counting Victory Challenge
 
MO JN 29:
Before Breakfast:
- Daily Gratitude
- Water First
- Morning Mobility + Remember Yesterday in Reverse

Before Lunch:
- Burpees - 20
- Meditation
- Perfect Balance - Day 29

Before Dinner:
- Yard Work - 29 minutes, 132 calories , AHR: 102

Before Bed:
- Stretching - Care Package
- Counting Victory Challenge
 
TU JN 30:
Before Breakfast:
- Daily Gratitude
- Water First
- Walk - 2.15 km at Edmonton Airport
- Meditation

Before Lunch:
- ReSet Stretch
- Walk - Toronto Airport - 0.41 km
- Power Training - Suitcase Carry (36 lb)
- Push-ups - 55
- EoD - 5+ Jumping Squat (7)
- Perfect Balance - day 30

Before Bed:
- Counting Victory Challenge
 
WE JL 01:
“HAPPY CANADA DAY🇨🇦”
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remember Yesterday in Reverse

Before Lunch:
- Burpees - 20
- EoD - 30 Knee-to-Elbows
- Minimalist Program - day 1
- Glute Forge - day 1
- Walk - 1.28 km. Extremely hot & humid
- Touch the Bar - Mix - 1 each of pull-ups, regular, narrow, wide, negative, neutral, chin-up, flex hang - 10 seconds, Commando pull-up - RH forward & LH forward
- walk - 1.50 km
- Meditation

Before Dinner:
- Better Balance workout
- Hand Grip strength

Before Bed:
- Zen Mode Yoga
- Counting Victory Challenge
 
TH JL 02:
Before Breakfast:
- Daily Gratitude
- Water First
- Run - 3.08 km
- Touch the Bar - Dead Hang - 30 seconds
- Cooldown, Walk - 0.77 km
- Stretching lower body

Before Lunch:
- EoD - 40 Flutter Kicks
- Glute Forge - day 2
- Minimalist - day 2

Before Dinner:
- Push-ups - 47
- Meditation
- Power Training - Step Ups - 10 X 3 sets
- Fast Chair Squats - 10 X 3
- Hand Grip Strength

Before Bed:
- Counting Victory Challenge
 
WE JL 08:
Before Breakfast:
- Daily Gratitude
- Water First
- Shaolin Morning Flow + Remember Yesterday in Reverse
- Run - 3 km
- walk - 0.7 km
- Stretch lower body before

Before Lunch:
- EoD - 50 Clench/Unclench
- Glute Forge - day 8
- Minimalist - day 8
- Breathe Easy
- Play bean bag
- Meditation

Before Dinner:
- Swim
- Walk - 2.61 km

Before Bed:
- Counting Victory Challenge
 
TH JL 09:
Before Breakfast:
- Daily Gratitude
- Mobility Matrix + Remember Yesterday in Reverse

Before Lunch:
- Meditation
- EoD - 30 Pacer Steps
- Glute Forge - day 9
- Minimalist - day 9
- Power Training:
- Fast Chair Sits - 10 X 3
- Floor Sit w/o Assistance - a little sloppy
- Floor to Stand w/o Ass’t - crossed leg, rolled onto knees, standup
- Fast Step ups - 10 per leg X 3 sets
- Grip Strength
- Balance

Before Dinner:
- Walk - 3.12 km. Japanese walking - 3 min fast; 1 min easy X 2

Before Bed:
- Breath Work
- Yoga - Before Bed Reset
- Counting Victory Challenge
 
FR JL 10:
Before Breakfast:
- Daily Gratitude
- Water First
- First Light Yoga + Remembering Yesterday in Reverse

Before Lunch:
- Meditation
- Morning Breath Work
- EoD: 20 Count Hold
- Glute Forge - Day10
- Minimalist - Day 10
- Breath Work - for Vargus Nerve

Before Dinner:
- Push-ups - regular - 20; incline - 20; decline - 20;
- Grounding

Before Bed:
- Walk - 3.08 km
- Stretching
- Qigong - foot & leg massage
- Counting Victory Challenge
 
MO JL 13:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility matrix + remember Yesterday in reverse

Before Lunch:
- EoD - 40 Front Kicks
- Glute Forge - day 13
- Minimalist - day 13
- Push-ups - knuckles, Pylo, Staggered - 10 each
- Breathe Easy
- Meditation

Before Bed:
- Walk - 2.7 km
- Counting Victory Challenge
 
TU JL 14:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility matrix + remember Yesterday in reverse

Before Lunch:
- EoD - 20 Hook Kicks
- Glute Forge - day 14
- Minimalist - day 14
- Meditation
- Morning Breath Work
- Push-ups - 43
- Walk - 2.9 km

Before Dinner:
- Better Balance Workout

Before Bed:
- Counting Victory Challenge
 
WE JL 15:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility matrix + remember Yesterday in reverse

Before Lunch:
- EoD: 30 Split Lunges
- Glute Forge - day 15
- Minimalist - day 15
- Meditation
- Single Leg Balance - 39 seconds/leg

Before Dinner:
- Joint Support workout
- Spine Mobility

Before Bed:
- Walk - indoors (heavy smoke & heavy) - 2.35 km
- Daily Flexibility
- Counting Victory Challenge
 
TH JL 16:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remembering Yesterday in Reverse

Before Lunch:
- Meditation
- EoD - 50 punches
- Glute Forge - Day 16
- Minimalist - Day 16
- Push-ups - 100. 20 X 5 in various style

Before Dinner:
- Power Training.

Before Bed:
- Walk - 3 km
- Post Workout Recovery
- Counting Victory Challenge
 
FR JL 17:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility Matrix + Remember Yesterday in Reverse

Before Lunch:
- Run - 3 km
- cooldown walk - 0.53 km
- EoD - 30 Plank Arm Raises
- Glute Forge - day 17

Before Dinner:
- Minimalist - day 17

Before Bed:
- Walk - 1 km
- Rotator Cuff workout
- Knee Rehab workout
- Counting Victory Challenge
 
SU JL 19:
Before Breakfast:
- Daily Gratitude
- Water First
- Shaolin Morning Flow + Remember Yesterday in Reverse

Before Lunch:
- Warm up
- Run - 5 km
- cooldown walk - 0.75 km
- Post Run Stretch
- Meditation

Before Dinner:
- Glute Forge - day 19
- Minimalist - day 19

Before Bed:
- Counting Victory Challenge
 
TU JL 21:
Before Breakfast:
- daily gratitude
- Water First
- Mobility matrix + remember Yesterday in reverse

Before Lunch:
- EoD: 20 Count Hold per Side
- Glute Forge - day 21
- Minimalist - Day 21
- Meditation
- Morning breath work

Before Dinner:
- Better Balance Workout

Before Bed:
- I flew to Edmonton. Was visiting my brother for the last 3 weeks
- Really really good to be going home
- Counting Victory Challenge
 
WE JL 22:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk to Physio
- Physio inline cycle - 24 minutes
- rehab exercises for my shoulders
*** my Physio Therapist liked the DAREBEE Rotator Cuff workout ***
- Walk home

Before Dinner:
- Glute Forge - day 22
- Minimalist - day 22

Before Bed:
- Counting Victory Challenge
 
TH JL 23:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility matrix + remember test in reverse

Before Lunch:
- Meditation

Before Dinner:
- EoD - 20 plank side crunches
- Glute Forge - day 23
- Minimalist - day 23
- shoulder rehab exercises
- Power Training
- Breath work

Before Bed:
- Full Body Stretching
- Counting Victory Challenge
 
SA JL 25:
Before Breakfast:
- Daily Gratitude
- Water First
- Mobility matrix + remember Yesterday in reverse

Before Lunch:
- EoD: 6+ push-up shoulder tap (10)
- glute forge - day 25
- minimalist - day 25
- Meditation

Before Dinner:
- Physio - shoulder exercises
- Walk - 2.02 km
- balancing 1 leg

Before Bed:
- Counting Victory Challenge
 
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