Today I will be discussing how having and acknowledging “Mile Markers” on your 90 Day journey produces the release of dopamine and increases the likelihood you will stick with it.

Today we are on BONUS Exercise 13 of our 90 Day journey so if you have only exercised 11 times, today is your day to get caught up and complete your first of three 30 day challenges!

Create your own 90 Day Challenge Calendar:

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

References/Recommendations:

Timothy Keller Semons Podcast: Battle: Lead is and deliver us:

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000691382712

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude.

• The Lord’s Prayer (today is Sinner Saturday)

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

Timothy Keller Semons Podcast: Battle: Lead is and deliver us

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000691382712

• 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

1. hands behind your head or clasp hands behind your back (forces belly breathing and relieves panic)
2. “Willing hands” (extend hands out in receiving position . Pulls you out of anger)5 min of gratitude

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

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.