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

• 1.5 hrs Zone 2 Cardio Training

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

• 60 min Strength Training

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

• 30 min Balance Training

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

Create your own 90 Day Challenge Calendar:

https://printablesforlife.com/wp-content/uploads/2024/12/90-day-challenge-calendar.pdf

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…

• The Lord’s Prayer (Debtor Monday, trespasser Thursday and sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 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

Saint Athanasius, On The Incarnation. https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 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)

• BONUS: 5 min warm up and 5 min cool down 20 min of Strength training

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