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Daryl recaps the exciting Wharf to Wharf 10K race weekend where Josephine, Alyssa and Angelina completed the course, while Doug reflects on how fitness behaviors spread through families when we lead by example rather than through pressure.

• Josephine and Alyssa trained together using a walk-run method, crushing their usual 12:30 pace with an impressive 11:36 race time
• Ava, Daryl's 10-year-old daughter, spontaneously joined her mom for a 2-mile run after being inspired by the race weekend
• Doug shares his journey with rucking as an alternative to running while dealing with foot pain
• Discussion of rucking benefits including fat loss, muscle maintenance, improved posture, and better stability
• Research shows rucking has significantly fewer injuries than running (3 vs 18 in military studies)
• Recommendations for starting rucking: begin with 10% of body weight, gradually increase to 20-25%
• Even wearing a weighted vest during household chores can help beginners adapt

Join us for our next episode as we continue exploring fitness approaches that enhance life without causing injury, and follow Doug's 30-day rucking journey!