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Happy Monday, folks!

This week we’ll be tackling week 7 of Kris Gethin’s 8-week Hardcore Trainer, which means? You guessed it, we are upping cardio sessions another 5 minutes. This week we are doing two 50-minute cardio sessions.

I recorded my weight at 234, which is 11 pounds down from my starting 245. That’s good progress because I feel my body fat percentage decreasing as well. Last year, when I visited my physician for an annual physical and blood work, I was at 33%. I’m set to hit my annual physical again in September and know by the time I knock this workout and the others I have scheduled for 2018 that I will be much lower, probably around 24-20%. That’s the goal anyway.

This week’s macros are reduced again. I’ll be eating 190 grams of protein and 111 grams of carbohydrates on training days and 190 grams of protein and 89 grams of carbohydrates on non-training days (Saturday and Sunday). With this current workout regimen, I hit cardio twice a day, 7 days a week. So, that means these rest days are deemed “active” rest days.

That covers the physical component of my week. Now we look at the mental or learning portion. I will be finishing up my Udemy course on non-fiction book writing, start week 2 for Learning how to learn, offered by UC San Diego via Coursera, and continuing with the Public Policy course offered by Hillsdale College.

Spiritually, I’ll be doing some random acts of kindness online, by reaching out to friends and telling them how much they mean to me. I’ll pick a few I have not spoken with in a while and it’ll be a nice thing. Along with this my spiritual reading: The Living Word Book 2 by Sri Harold Klemp, The Shariyat-Ki-Sugmad by Paul Twitchell, and two spiritual exercises daily. One is a written form, while the other is a meditative practice that I conduct prior to going to bed (usually around midnight).

Within the social realm, I am going to my monthly meetup group today at 4 PM, then we have Father’s Day this week. I’ll be taking my Mom and Dad out to a dine-in Theater to watch a movie of their choice. I’ll also be doing some video calls with one of my good friends, brother, and sister this week.

My other reading includes: Uncle Tom’s Cabin, Andersonville, The Transformer (Kris Gethin), The Orion Plague, and that is all she wrote folks.

What do you have planned for the week folks? If you are comfortable sharing, leave me a note in the comments section.

Have a great week everyone!

Until next time…

Dave

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