Latest / Do Hard Things™ with Siegfried Tiegs / Do Hard Things 28-Day Challenge: Unleashing Discipline and High-Performance Habits for the New Year

Transcript

Do Hard Things 28-Day Challenge: Unleashing Discipline and High-Performance Habits for the New Year · Do Hard Things™ with Siegfried Tiegs

• 0:50
  Speaker 1: Hol赵, and this is basically just the, the kickoff video and those kind of last minute announcement on this, but this will be pre-recorded.
• 1:19
  Speaker 1: And, for those that are interested in jumping into 2024, we've got a pretty cool announcement and I'm just kind of gonna do an overview on On what the challenge is.
• 1:30
  Speaker 1: So feel free if you're live streaming, just kind of type in, you know, any questions that you have in the in the chat and I will answer them and I'm gonna share my screen here.
• 1:42
  Speaker 1: So I've got some slides for you guys and that's what we're gonna do.
• 1:46
  Speaker 1: So hang on here just a second.
• 1:47
  Speaker 1: Well, I get that teed up in the meantime.
• 1:50
  Speaker 1: If you're just popping on here, what did you get for Christmas that's going to improve your health in your mindset?
• 1:58
  Speaker 1: What was something pretty kick-ass that you got for Christmas?
• 2:01
  Speaker 1: It's going to improve your health or your mindset.
• 2:05
  Speaker 1: That's what I want to know.
• 2:07
  Speaker 1: What did you get?
• 2:09
  Speaker 1: What Did you get?
• 2:12
  Speaker 1: You want anything good?
• 2:15
  Speaker 1: All right, slides are up there.
• 2:20
  Speaker 1: Drop that in there.
• 2:21
  Speaker 1: Whatever.
• 2:21
  Speaker 1: Whatever you got for Chris, what does Santa Claus bring you?
• 2:23
  Speaker 1: It's gonna improve your physical and mental well-being.
• 2:26
  Speaker 1: My loom will increase mindset.
• 2:28
  Speaker 1: My new headlamp yeah, running at night.
• 2:31
  Speaker 1: New running waist light cool good stuff.
• 2:33
  Speaker 1: I Got a new pair of hokas.
• 2:36
  Speaker 1: I got some Lulu lemon shorts when lacy and I are doing the Marine Corps marathon.
• 2:41
  Speaker 1: Her mom got us Tickets to the the marathon and give us a really cool like picture book all good stuff, all right.
• 2:51
  Speaker 1: Well, welcome everybody.
• 2:53
  Speaker 1: So this is the overall, just the kickoff for January's challenge, and we're calling this the do hard things 28.
• 3:02
  Speaker 1: For those of you that have been around for a minute, you're probably familiar with the e3 challenge.
• 3:07
  Speaker 1: It's basically the e3 challenge with just a couple slight modifications and no gimmicks, no mercy, just pure hard work.
• 3:15
  Speaker 1: 28 days, eight tasks to help you get a jump start into 2024.
• 3:21
  Speaker 1: So let's, let's dive into it.
• 3:22
  Speaker 1: Like I said as I go through this Overview, if you have any questions, feel free to drop them in the chat or if you're watching the replay, feel free to message me.
• 3:30
  Speaker 1: You can DM me or just email me, jay at JT Eags comm, and be happy to answer any questions.
• 3:36
  Speaker 1: Who am I?
• 3:37
  Speaker 1: Most of you know who I am, but if you don't know who I am, just a little overview.
• 3:40
  Speaker 1: I'm a father of Triplets, married to my wonderful wife Lacey, who has two children as well.
• 3:46
  Speaker 1: So we have five teenagers between us.
• 3:48
  Speaker 1: I'm a certified running coach, high performance mindset and life coach.
• 3:52
  Speaker 1: I host the do hard things podcast.
• 3:55
  Speaker 1: I'm a leadership trainer with Lions guide and I help get people.
• 3:59
  Speaker 1: I help people get clear on their goals, take bold action and close the gap to personal freedom, and I do this primarily through physical challenge and well-being and high performance habits and coaching and Going into 2024.
• 4:12
  Speaker 1: I'm offering one-on-one coaching, group coaching, adventure coaching.
• 4:15
  Speaker 1: I'm also a speaker, so, as I you know, I just retired from the army less than a year ago.
• 4:19
  Speaker 1: That's, that's really my focus.
• 4:20
  Speaker 1: That's what.
• 4:21
  Speaker 1: That's where I draw a lot of inspiration.
• 4:23
  Speaker 1: I just want to help people live a better life, not make the same mistakes that I have.
• 4:26
  Speaker 1: And look, there's a lot of people out there hurting in this world and we can use More people who are stepping up into leadership, who can use the concepts of high performance mindset and, just you know, taking charge of their health to live a better, live a better life, and that's that's what it's all about.
• 4:44
  Speaker 1: All right, so before, while we still have a few people hopping on, what I want you to do is I just want you to close your eyes, wherever you're at in the world, and I just want you to think about the last week.
• 4:56
  Speaker 1: You probably navigated a lot of things.
• 5:01
  Speaker 1: You went to a lot of group gatherings with friends and family, some last minute shopping.
• 5:07
  Speaker 1: There was probably some stress.
• 5:09
  Speaker 1: Maybe there was some financial angst involved in a lot of this.
• 5:12
  Speaker 1: Maybe you're still just trying to reel with just the whirlwind of what you just went through, but I want you to just close your eyes for a moment and just think of a magic moment that you had over the holidays.
• 5:24
  Speaker 1: Maybe an unexpected connection, maybe you got in touch with someone you hadn't seen in a while.
• 5:31
  Speaker 1: But what was that magic moment?
• 5:34
  Speaker 1: I just want you to go there for a minute and just relive that moment.
• 5:38
  Speaker 1: Who did you connect with?
• 5:40
  Speaker 1: What was that experience like?
• 5:43
  Speaker 1: What made it so meaningful and magical?
• 5:47
  Speaker 1: It doesn't have to be anything elaborate.
• 5:49
  Speaker 1: Maybe it was just someone that you hadn't talked to in a while and you shared a meal together.
• 5:53
  Speaker 1: Maybe it was an unexpected, meaningful gift.
• 5:56
  Speaker 1: And feel free, if you're on the live, feel free to drop that in the chat and share with us.
• 6:02
  Speaker 1: What was your meaningful, magical moment?
• 6:05
  Speaker 1: What was your meaningful, magical moment?
• 6:08
  Speaker 1: What was it?
• 6:12
  Speaker 1: What was your meaningful, magical moment?
• 6:15
  Speaker 1: Just relive that moment for a second.
• 6:17
  Speaker 1: What was it?
• 6:17
  Speaker 1: Feel free to share.
• 6:25
  Speaker 1: I think for me it was awesome to connect with my kids.
• 6:28
  Speaker 1: I made them each a handwritten Christmas card and just told them how proud I was of them and just the individual hugs I got from them.
• 6:38
  Speaker 1: And then on Christmas Day, because we did our Christmas with the kids on the 24th, it was just Lacey and I on Christmas Day together.
• 6:45
  Speaker 1: It was nice quiet.
• 6:46
  Speaker 1: We watched Boys in a Boat excellent overcoming movie and just connected my three adult children carving time out for family.
• 6:58
  Speaker 1: So, sherry, that's awesome.
• 7:01
  Speaker 1: Connecting with your adult kids.
• 7:02
  Speaker 1: Training my replacement at the office because we're about to PCS and hearing all the positive compliments given at my exit, that's outstanding, right, you obviously made an impact.
• 7:13
  Speaker 1: How much of a difference you made during your time.
• 7:15
  Speaker 1: That feels really good, right, that's awesome.
• 7:18
  Speaker 1: Yeah, just live that magic moment for a second, because oftentimes we're just so caught up in the whirlwind of life that we just forget these little things that happen.
• 7:27
  Speaker 1: To go back and relive them grounds you get you back to some gratitude.
• 7:31
  Speaker 1: What was that for you?
• 7:33
  Speaker 1: Spending time with adult kid and grand kid Awesome, excellent.
• 7:38
  Speaker 1: Angie's in the house Awesome.
• 7:41
  Speaker 1: Well, appreciate that.
• 7:42
  Speaker 1: Keep those coming in and let's get on to it.
• 7:47
  Speaker 1: Motivation oh, hang on a second.
• 7:49
  Speaker 1: My slide on here is not keeping up.
• 7:51
  Speaker 1: Motivation is what gets you started.
• 7:53
  Speaker 1: Habit is what keeps you going by the great Jim Rohn.
• 7:58
  Speaker 1: Sometimes we lose motivation.
• 8:00
  Speaker 1: This time of year it happens a lot.
• 8:02
  Speaker 1: We're just so focused on the holidays.
• 8:05
  Speaker 1: It can be stressful financially.
• 8:07
  Speaker 1: A lot of moving pieces.
• 8:08
  Speaker 1: We're slowing down a little bit to engage with our family and we're eating a little bit extra.
• 8:14
  Speaker 1: This is great.
• 8:15
  Speaker 1: I love this season.
• 8:17
  Speaker 1: Now's the time that Christmas is over and we're starting to look at the new year.
• 8:21
  Speaker 1: This is where everyone's doing a lot of introspection and thinking about the new year and new year and new me.
• 8:26
  Speaker 1: This is where motivation starts to peak.
• 8:29
  Speaker 1: People start to get motivated.
• 8:31
  Speaker 1: Motivation is incredibly fickle.
• 8:35
  Speaker 1: It's going to peter out Again.
• 8:38
  Speaker 1: You're going to know a lot of people that are going to jump out the gate.
• 8:41
  Speaker 1: Going into January new year, new me They've got these lofty goals.
• 8:46
  Speaker 1: They're going to change their life.
• 8:47
  Speaker 1: But then here comes the first weekend's, february, and the herd starts to thin out a little bit.
• 8:54
  Speaker 1: We go into the second week of February and it starts to thin out even more.
• 8:57
  Speaker 1: By the end of February, all those people have already quit and it's a habitual thing for most people.
• 9:03
  Speaker 1: Basically, with this challenge, everyone is motivated.
• 9:09
  Speaker 1: We're taking advantage of everyone like jumping out the gate, wanting to start 2024 strong.
• 9:14
  Speaker 1: But this whole challenge is designed to create sustainable habits for you so you can continue to move when everyone else is quitting.
• 9:24
  Speaker 1: You're continuing to move forward and create sustainable habits that are going to improve your life so you can achieve your goals and live a fulfilling life.
• 9:32
  Speaker 1: This challenge is all about with these eight habits.
• 9:36
  Speaker 1: Before we dive into the challenge, just a reminder.
• 9:41
  Speaker 1: What is the Do-Hard Things Nation?
• 9:42
  Speaker 1: You've probably heard us talk about it quite a bit.
• 9:44
  Speaker 1: Maybe this is your first time, but the Do-Hard Things Nation is a community of people that are committed to living life on offense.
• 9:55
  Speaker 1: They're united by a focus on continuous self-improvement through mindset and movement.
• 10:00
  Speaker 1: If you're not a part of the Do-Hard Things Facebook page, I'll drop a link to that.
• 10:03
  Speaker 1: You need to go in there, because that's where we're dropping a lot of motivation and inspiration, where you can connect with like-minded people.
• 10:09
  Speaker 1: That's really what the whole dynamic of what the Do-Hard Things Nation is.
• 10:14
  Speaker 1: It's the combination of mindset and movement.
• 10:17
  Speaker 1: We do a lot of running and a lot of physical events.
• 10:19
  Speaker 1: We talk about a lot of high-performance topics positive psychology to get people inspired, motivated to make a different step up as role models to make an impact on the world.
• 10:29
  Speaker 1: That's the mission and the crux behind the Do-Hard Things Nation.
• 10:37
  Speaker 1: Let's talk about maybe some of the challenges that you might be facing right now.
• 10:40
  Speaker 1: Maybe I know I've gained a little bit of extra weight myself going into the winter season it's a little darker outside.
• 10:49
  Speaker 1: I'm eating a little bit more, I'm feeding more than I typically do, just like a lot of animals in the animal kingdom.
• 10:54
  Speaker 1: Maybe you've gained some weight.
• 10:56
  Speaker 1: Maybe you've experienced some holiday stress, relationships, maybe some financial stress, maybe just time right, you got to be here, you got to be there, you got to do all the things.
• 11:07
  Speaker 1: Maybe you're finding yourself with some low energy, kind of struggling to kind of get through the day.
• 11:13
  Speaker 1: You need to get a reboot before you get back into working, if some of you haven't been to work yet, getting back that energy that you need to get through and crush the day.
• 11:23
  Speaker 1: Maybe you're finding yourself a little bit more distracted and unfocused because of all of the just being sidetracked with the holidays.
• 11:31
  Speaker 1: Maybe you just feel like you just needed just a reset in general, right, and that's what it's all about, and that's what we've designed.
• 11:39
  Speaker 1: The Do Hard Things 28.
• 11:40
  Speaker 1: All right, that's what this is all about.
• 11:42
  Speaker 1: And if you go to the link, if you go to doardthingsnationcom, if you just if you go to doardthingsnationcom and click on challenges, it'll pop up.
• 11:49
  Speaker 1: But you can also go to forward, slash, do dash h, that dash hard dash things dash 28.
• 11:55
  Speaker 1: All right, we've made it complicated for you a little bit.
• 11:57
  Speaker 1: Go there and you can download the sheet and register and roll the challenges completely free.
• 12:02
  Speaker 1: But you're going to get these two, you're going to get these two worksheets, okay, that are going to give you an overview of the challenge.
• 12:08
  Speaker 1: So you can go there now.
• 12:09
  Speaker 1: But I'm going to walk you through there tonight on what the what, the requirements of the challenge, is All right.
• 12:15
  Speaker 1: So the Do Hard Things 28.
• 12:16
  Speaker 1: It's 28 days.
• 12:18
  Speaker 1: Starting on the first case, we're starting January 1.
• 12:21
  Speaker 1: And we're basically going for four weeks, 28 days, and it's eight daily actionable tactics that are scalable.
• 12:32
  Speaker 1: Like I've done a lot of challenges in the past and I you know I found value and I found many of them very useful.
• 12:38
  Speaker 1: One of my favorite challenges is 75 hard, but what I found the downside is 75 hard is great if you want to get clarity and you want to get super focused, and I would encourage anyone to go do that challenge.
• 12:50
  Speaker 1: But beyond 75 hard, what I found lacking in some some of these challenges and that one specifics like if you have one bad day, you got to start over or you got to, you got to basically stop the challenge, and I saw a lot of people just kind of slip right back into their old habits right off the bat.
• 13:07
  Speaker 1: What this challenge is designed to do is to be scalable to your lifestyle.
• 13:11
  Speaker 1: If you have a bad day, you don't have to throw the baby out with the bathwater and start all over again.
• 13:16
  Speaker 1: It's scalable based off of where you're at, and it encompasses a couple other aspects of health and wellness that aren't typically captured in challenges, like the amount of sleep that you get, maybe some gratitude and some meditation.
• 13:31
  Speaker 1: Every habit that's in here are high performance habits that we teach from high performance Academy and they're designed to be scalable and flexible to your schedule.
• 13:42
  Speaker 1: You're going to be challenged, but you know, if you have a bad day, it's not like the end of the challenge, right, and there's a point system associated with this.
• 13:49
  Speaker 1: That's what it's all about 28 days, eight tactics, and it's scalable.
• 13:53
  Speaker 1: It doesn't matter, you know, if you're incredibly fit or you're just, you know, getting off the couch for the first time, you will be challenged.
• 14:01
  Speaker 1: This is a choose your own adventure style that's absolutely scalable to you.
• 14:06
  Speaker 1: And, part of this, I'm going to host four live high performance trainings.
• 14:12
  Speaker 1: We're going to do these on Thursday night.
• 14:14
  Speaker 1: I'm going to come in and live stream and I'm going to have a topic that's going to get you focused on goal setting and what you want to accomplish into 2024.
• 14:24
  Speaker 1: So that's really you know what this, the whole challenge, is about.
• 14:27
  Speaker 1: So it's completely free 28 days, eight tactics, it's scalable and I'm going to provide you with four trainings.
• 14:34
  Speaker 1: And we have the community for not part of the Facebook community.
• 14:36
  Speaker 1: You can get connected with other like minded people and get a jumpstart into 2024.
• 14:41
  Speaker 1: All right, so let's talk about the challenge itself.
• 14:43
  Speaker 1: So, basically, you have these eight scalable tactics.
• 14:47
  Speaker 1: You're going to get 1.2 point or three points each day, depending on your level of commitment commitment to that individual tactic.
• 14:56
  Speaker 1: So the first tactic is gratitude, and gratitude is in here because high performance science has shown time and time again that if you, if you practice gratitude each and every day, it will ground you into the present moment and you will gain positive energy.
• 15:14
  Speaker 1: It is very difficult to be in a negative mood when you're engaged in deep gratitude and it just kind of grounds you and gets you focused back into reality, gets you back down into the present moment.
• 15:25
  Speaker 1: So you get one point if you write down three people or things that you're grateful for.
• 15:29
  Speaker 1: So just in your journal as you go about the day.
• 15:32
  Speaker 1: Take a moment to just reflect on the three things that you're grateful for.
• 15:36
  Speaker 1: Now it shouldn't be the same three things each and every day.
• 15:39
  Speaker 1: I want you to challenge or change it up each and every day, but just take a moment and write those three things down and that's worth one point, two points.
• 15:48
  Speaker 1: Now you've got to get the two points.
• 15:50
  Speaker 1: You have to do the action item for one point, then you can advance to two points.
• 15:55
  Speaker 1: So you have to do the three.
• 15:56
  Speaker 1: You have to write down three things you're grateful for.
• 16:01
  Speaker 1: And then an act of appreciation to someone you know or someone you don't know, but just a sign of appreciation.
• 16:06
  Speaker 1: It could be just a simple thank you.
• 16:08
  Speaker 1: Maybe it's holding the door for open for someone.
• 16:10
  Speaker 1: Maybe it's a card, but just some type of acknowledgement of appreciation of someone that you love or care about, or someone you don't even know, maybe, but you know, like your mailman.
• 16:20
  Speaker 1: Maybe you never talked to the mailman, but maybe giving them a gift of some kind, or leaving them a note, or some cookies or something like that, something simple, just you know, because when we, when we pour out and we appreciate other people I'm a true believer in the law of attraction it will come back to you tenfold, but it also makes you feel good in that moment and you never know.
• 16:37
  Speaker 1: You know what kind of impact that you don't know what what that person is going through and how that act of appreciation can change their day, right.
• 16:46
  Speaker 1: So it's an important thing to do.
• 16:47
  Speaker 1: And then you get three points you do those two things and then a random act of kindness for a complete stranger, something that you don't know Could be holding the door for someone else.
• 16:56
  Speaker 1: It could be buying that person a Starbucks.
• 16:59
  Speaker 1: I like to go to Starbucks and be like give the waitress the burry stuff, if you will, and extra 10 bucks, and, hey, buy the next person a drink on me, right, and they always get a kick out of it and they get to bless the next person in line.
• 17:12
  Speaker 1: It doesn't have to be monetary, it can be.
• 17:15
  Speaker 1: Maybe it's volunteering, maybe it's picking up some trash in your neighborhood, but whatever that is to you, it's whatever your intention is.
• 17:22
  Speaker 1: Like I said, this is you doing something that you perceive to be a random act of kindness, that is putting some goodness into the world, and that's gratitude.
• 17:32
  Speaker 1: All right.
• 17:33
  Speaker 1: Next, tactic movement.
• 17:34
  Speaker 1: All right, you get one point for 20 minutes of continuous movement.
• 17:39
  Speaker 1: 20 minutes of continuous movement can be indoor, outdoor, I don't care, as long as it's 20 minutes.
• 17:44
  Speaker 1: You get two points if you go 40 minutes of continuous movement.
• 17:47
  Speaker 1: So you can't do 20 minutes early in the day and then do 20 minutes later and get the 40 points.
• 17:53
  Speaker 1: It has to be the 20, all right, from one point and then another 20 for two points and then 3.60 minutes.
• 18:01
  Speaker 1: Okay, 60 minutes of continuous movement.
• 18:04
  Speaker 1: You can't break it up, okay, so it has to be all in one.
• 18:06
  Speaker 1: Now say you start with the intent of doing 60 minutes in the morning, you get to 20 minutes and then you get a phone call and you gotta stop and you're like, oh crap, I didn't get the other points.
• 18:15
  Speaker 1: You can go back later in the day and do 60 minutes and capture all of the points if that makes sense, but the goal is to move the body, some type of physical exercise or movement of some kind.
• 18:30
  Speaker 1: Okay, that's what it's about, all right.
• 18:33
  Speaker 1: Next one hydration hydrate or die, all right.
• 18:35
  Speaker 1: We're typically we're a society that's chronically dehydrated, so you're gonna drink water, okay.
• 18:41
  Speaker 1: So, and we've got this scalable for men or women, I've done 75 hard and everyone drinks a gallon of water.
• 18:46
  Speaker 1: I've known some very little people that are.
• 18:50
  Speaker 1: You know, a gallon of water is too much.
• 18:51
  Speaker 1: I went to the US Department of Health and which isn't probably the best thing to look at is regards to health.
• 19:01
  Speaker 1: But these were the recommendations.
• 19:03
  Speaker 1: If you wanna peek out and max out, I did some research and one point for men three liters.
• 19:07
  Speaker 1: If you're a woman, two liters.
• 19:09
  Speaker 1: Two points, men, four liters, women three liters, and then three points for men five liters and women, four liters, okay.
• 19:18
  Speaker 1: So it's as simple as that.
• 19:22
  Speaker 1: If you wanna put some as far as additives, okay, I know there's some challenges out there.
• 19:28
  Speaker 1: You can't add anything to it.
• 19:29
  Speaker 1: The idea is to, you know, get your hydration in Additives.
• 19:33
  Speaker 1: I honestly don't care as long as you're getting it in.
• 19:36
  Speaker 1: But if you're putting sugar in a bunch of crap in it, you're not doing yourself any good.
• 19:39
  Speaker 1: But the intent is just to hydrate yourself.
• 19:42
  Speaker 1: I would recommend, like, if you need some flavoring, put some fruits, get one of those diffusers where you can put some pineapple or some strawberries in it and give the water some flavor, but not like tea.
• 19:55
  Speaker 1: Nothing is gonna dehydrate you.
• 19:57
  Speaker 1: Like tea, coffee, none of that stuff counts.
• 20:00
  Speaker 1: So I would say a little bit of additive if you need to, something like fruits, but nothing with like sugary substances okay, unless it's all natural like the fruit that you put in there, okay.
• 20:11
  Speaker 1: So we'll give you a little of a break on that one there.
• 20:13
  Speaker 1: But the intent is to hydrate your body, all right.
• 20:17
  Speaker 1: Next area growth.
• 20:18
  Speaker 1: All right, this is your personal development.
• 20:20
  Speaker 1: Okay, this is reading, listening to a podcast.
• 20:24
  Speaker 1: Maybe you're enrolled in a training program.
• 20:27
  Speaker 1: You know if you're part of, if you're one of the premium members and you're sitting in like the 30-minute training that we're gonna do that I offer on Thursday nights, you know that's considered.
• 20:37
  Speaker 1: That would be considered your growth.
• 20:38
  Speaker 1: So anything where you're doing some type of personal growth and development, whatever that is for you One point for 20 minutes, two points for 25 minutes, three points for 30 minutes of learning, okay, so pretty simple reading, listening to a podcast, attending a class or a course, sitting in on a mastermind where the intent is personal growth and development, all right.
• 21:02
  Speaker 1: Meditation, all right.
• 21:04
  Speaker 1: There's the various forms of doing this.
• 21:06
  Speaker 1: There's a lot of apps out there, like Boudify.
• 21:08
  Speaker 1: There's headspace.
• 21:10
  Speaker 1: You can just sit in silence.
• 21:12
  Speaker 1: I like the four phase meditation.
• 21:14
  Speaker 1: I'll probably I'll teach that to you guys at some point along the way, but basically, the whole intent is to slow the mind down.
• 21:21
  Speaker 1: You know, we we spend a lot of time working out our body in the gym.
• 21:25
  Speaker 1: You know, meditation is is like taking your like, like taking your physical body and working out the gym to the gym.
• 21:32
  Speaker 1: Stillness of the mind is working out the mind Okay.
• 21:35
  Speaker 1: It's being able to control your impulses and your thoughts.
• 21:39
  Speaker 1: So you get one point for ten minutes of meditation, two points for 15 minutes and then three points for 20 minutes of meditation.
• 21:46
  Speaker 1: All has to be in one setting, okay, and there's a variety of different ways of doing this.
• 21:50
  Speaker 1: And if you, if you download the Boudify app, believe it or not, you can actually meditate while you're driving.
• 21:54
  Speaker 1: You can meditate while you're doing light work around the house.
• 21:57
  Speaker 1: So meditation doesn't have to be just sitting there doing ohms with your eyes closed.
• 22:01
  Speaker 1: There's a variety of ways.
• 22:03
  Speaker 1: The intent is just to get still and calm in your, in your own mind, in your body.
• 22:07
  Speaker 1: So get present with yourself.
• 22:09
  Speaker 1: All right, then recharge.
• 22:11
  Speaker 1: This is your sleep.
• 22:12
  Speaker 1: Okay, work we.
• 22:14
  Speaker 1: We live in a society where we are.
• 22:16
  Speaker 1: We pride ourselves and how little sleep that we get.
• 22:19
  Speaker 1: All right.
• 22:19
  Speaker 1: So you get one point for six hours and this is like intentional bedtime.
• 22:23
  Speaker 1: If you're not actually sleeping, that's okay.
• 22:25
  Speaker 1: You don't have to get like a device where you're tracking your sleep.
• 22:28
  Speaker 1: The intention is are you in bed with the intention of going to sleep with the TV off?
• 22:33
  Speaker 1: You're.
• 22:34
  Speaker 1: The book is down, you're.
• 22:35
  Speaker 1: You're laying down with the intention of sleeping.
• 22:38
  Speaker 1: If you have a bad night, we have to get up in the middle of the night.
• 22:40
  Speaker 1: You know doesn't count against you, it's just the the amount of intention that you put into it.
• 22:45
  Speaker 1: 2.7 hours and then three points for eight hours.
• 22:49
  Speaker 1: This particular aspect for the challenge, when we've ran through the challenge before, it was a game changer for people, because so many people struggle with nailing down a bedtime and nailing down a consistent Habit for their sleep, and this was a game changer for a lot of people and they started really noticing how much better they felt by getting that extra hour of sleep.
• 23:08
  Speaker 1: So that's why we have Recharge as one of the One of the habits here.
• 23:13
  Speaker 1: All right, fuel, this is your nutrition.
• 23:16
  Speaker 1: Okay, how do you're feeling your body?
• 23:18
  Speaker 1: Now you get to pick your nutrition plan.
• 23:20
  Speaker 1: No, we're not going to dictate that to you, but you need to pick some form of modality and you know whether or not you're cheating.
• 23:27
  Speaker 1: Right, you know what a cheat meal is to you.
• 23:28
  Speaker 1: So this is completely a hundred percent personal accountability.
• 23:32
  Speaker 1: But choose a methodology.
• 23:34
  Speaker 1: Intermittent fasting does not count as Nutrition plan that you can use intermittent fasting as part of a plan, but I'm talking about, like, the actual fuel that you're eating.
• 23:44
  Speaker 1: You need to have some type of Program or fueling can be keto, it can be well, whatever, whatever you know, I gotta guess I gotta knock on wood and tell you hey, you need to go see your doctor and physician make sure it's you know it's good for you and that your doctor approves that.
• 23:57
  Speaker 1: Just some type of diet plan, that that you know that and you know whether or not you're cheating.
• 24:03
  Speaker 1: So, cheating, if you get caught cheating, you get that little extra snack or something.
• 24:07
  Speaker 1: It's outside of your plan.
• 24:08
  Speaker 1: No points, okay.
• 24:09
  Speaker 1: Two points you execute your nutrition plan.
• 24:13
  Speaker 1: No alcohol or any other mind altering substance like marijuana or gummies or any other thing.
• 24:19
  Speaker 1: Okay, let's just prescribe by a doctor.
• 24:21
  Speaker 1: Okay, nothing else.
• 24:23
  Speaker 1: So nothing is gonna alter your mind or body okay.
• 24:28
  Speaker 1: And then three points if you've tracked your calories and your macros your proteins, fats and calories.
• 24:34
  Speaker 1: So if you've done all those three things Track your calories, macros you get three points, and that is fueling.
• 24:41
  Speaker 1: And then finally, just doing a check-in and you get three points.
• 24:44
  Speaker 1: It's just, it's all or nothing.
• 24:46
  Speaker 1: Three points You're gonna post a photo of you doing one of those habits with the hashtag do hard things, and the reason for this is you know what we say.
• 24:55
  Speaker 1: We have a shirt in the shops is burn the ships.
• 24:57
  Speaker 1: When you publicly let people know what you're doing, they're gonna ask you about it, you're more likely to stick to it and you're probably going to inspire, motivate someone else to Improve their life, and so that's why we have you, that's why we have you do the the check-in as well.
• 25:13
  Speaker 1: Plus, we can click on the link and then we're gonna offer up some prizes.
• 25:17
  Speaker 1: We're gonna see who's who's kicking ass and motivating and inspiring others.
• 25:20
  Speaker 1: We're gonna hand out some prizes.
• 25:22
  Speaker 1: So it's a great tracking mechanism for us to see who's doing what and when.
• 25:25
  Speaker 1: Anytime someone needs some motivation, they can just, you know, type in that hashtag and see everyone else kicking ass.
• 25:30
  Speaker 1: All right, we're gonna do a weekly training session.
• 25:33
  Speaker 1: We're gonna kick this off Thursday evenings at 6 30 pm.
• 25:37
  Speaker 1: It'll be a live stream and we're gonna have some bonus challenges throughout the Throughout the event, maybe a bonus workout or some unique challenges to kind of keep it spicy, keep it fun, and we're gonna offer up some prizes and swag and things like that throughout the challenge.
• 25:52
  Speaker 1: And Just something to keep in mind that we are offering, going to the new year, a pro membership and and what's entailed in the pro membership is a 30 minute one-on-one strategy call on health or dialing in 2024.
• 26:07
  Speaker 1: You get a weekly pro membership roundtable call.
• 26:10
  Speaker 1: So, immediately after the live stream, we we go on a zoom and I do a high performance training session on a variety of different topics like overcoming fear, developing courage, how to be more influential.
• 26:22
  Speaker 1: We talk about leadership topics.
• 26:24
  Speaker 1: We've had the group the forage now for three years, so it's a high performance coaching session when you actually get to speak and bring up your challenges it comes with journal prompts and be engaged in that high performance community.
• 26:37
  Speaker 1: We're also all gonna offer you a custom running plan.
• 26:40
  Speaker 1: I use an app called V dot.
• 26:41
  Speaker 1: I'm a certified running coach and if you have a training or a run that you're training for, I'm gonna create you a running Customized running plan.
• 26:52
  Speaker 1: You're gonna know your five training paces and I'm gonna help you crush that next run that you have the V dot syncs with your, your Garmin device or any other smart device and it gives you.
• 27:03
  Speaker 1: You can download your training session right into your watch and it's gonna give you a real-time feedback and you have access to me via the app to help you crush your next run.
• 27:12
  Speaker 1: We have a weekly book club call net, led by Nadine, so we're gonna have a book of the month and she's gonna host a separate call.
• 27:18
  Speaker 1: She all the access to that and then access to the academy.
• 27:21
  Speaker 1: We're gonna have additional training on Running and mindset topics.
• 27:27
  Speaker 1: I'm actually finishing up a 12 module course to help people align their purpose and create a compelling vision for themselves and we're gonna be rolling that.
• 27:36
  Speaker 1: You'll have access to that and then you know so, for a limited time, pro membership is only $97 a month and that's what you get.
• 27:44
  Speaker 1: So if you're interested in that, reach out to me directly.
• 27:46
  Speaker 1: You can just email me at jjtgscom or shoot me a message and I'll do you.
• 27:51
  Speaker 1: I'd be happy to hop on a call with you, answer any questions that you have and if you don't like it after you know, you can cancel anytime.
• 27:58
  Speaker 1: If you don't like it, it's not working out for you, the timing doesn't work, you're not getting the benefit out of it.
• 28:03
  Speaker 1: You can cancel anytime, refund your money completely.
• 28:06
  Speaker 1: So that's the pro membership, all right.
• 28:09
  Speaker 1: Other upcoming events we're going to continue to do monthly challenges each month.
• 28:12
  Speaker 1: We've got other events coming up in February.
• 28:15
  Speaker 1: We got the Tajee 100, which is completing 100 miles in the month of February.
• 28:20
  Speaker 1: So this is going to be outside of the challenge.
• 28:22
  Speaker 1: This is going to be a Do Hard Things Nation community event.
• 28:24
  Speaker 1: We have the Nashville Rock and Roll Marathon Half Marathon and there's some other distances like 5K, 10k.
• 28:31
  Speaker 1: We've got a few people that are going to show up and meet up there and we're going to have a meet up out there.
• 28:35
  Speaker 1: We've got a Ragnar in August.
• 28:37
  Speaker 1: There'll be some more details surrounding that.
• 28:39
  Speaker 1: September, we've got the Do Hard Things 9-11 run in Ruck.
• 28:42
  Speaker 1: Then, october, another community event is going to be the USMC Marathon.
• 28:46
  Speaker 1: We're going to be out there in Washington DC and this is just the tip of the spear.
• 28:50
  Speaker 1: We're going to have more events that we're going to announce, but this is just what we're kind of getting started for the year.
• 28:56
  Speaker 1: And this is the awesome shirt that Lacey put together.
• 28:58
  Speaker 1: It's baseball tee.
• 28:59
  Speaker 1: You can go to the Do Hard Things Nation page now and pre-order it now, but this is the Do Hard Things 28.
• 29:06
  Speaker 1: So every month you can expect a shirt.
• 29:08
  Speaker 1: We're going to have some challenge coins and some medals and some other merchandise that are going to be coming out, made available for purchase, and part of the challenges.
• 29:17
  Speaker 1: So we're just rolling up our sleeves and getting started.
• 29:19
  Speaker 1: So those are some of the things that you can expect going forward and that's pretty much it.
• 29:25
  Speaker 1: So at this point, I'm happy to answer any questions that you might have in the chat.
• 29:32
  Speaker 1: Let's see here.
• 29:35
  Speaker 1: So, that being said, what questions do you have?
• 29:42
  Speaker 1: What questions do you have?
• 29:45
  Speaker 1: And, feel free, I'm going to have this re.
• 30:01
  Speaker 1: I'm going to have this streamed and up for replay.
• 30:04
  Speaker 1: So if you have questions, feel free to type in the chat questions and we'll field them as they come in.
• 30:08
  Speaker 1: I know that we kind of threw this together kind of last minute, so we probably caught some people off guard.
• 30:13
  Speaker 1: As you sign up, we'll send you an email with all the details and you can feel free to email us questions as well or just drop them in the Do Heart Things Nation Facebook page Any questions that you have about this particular challenge.
• 30:25
  Speaker 1: So we're excited to be kicking this thing off January I mean it's just a few days away.
• 30:30
  Speaker 1: We're about to, can you believe it?
• 30:32
  Speaker 1: We're about to go into 2024.
• 30:34
  Speaker 1: And I suspect 2024 is going to be an interesting year, with all the white noise of an election, all of the crazy things that are happening in the world.
• 30:44
  Speaker 1: But you know what?
• 30:45
  Speaker 1: There's a lot of things.
• 30:46
  Speaker 1: We can't control these things, but you know what we can control?
• 30:49
  Speaker 1: We can control our attitude, our mindset and how we show up, and I truly believe that if you want to make the world a better place, it starts with yourself, and this is a great opportunity for you to focus on yourself, make yourself better.
• 31:02
  Speaker 1: Make yourself harder to kill.
• 31:03
  Speaker 1: You have so many people around you that are looking for stability in leadership, and that's what the Do Heart Things Nation is about.
• 31:10
  Speaker 1: It's about creating a culture and environment of people that are living on offense, that are sound physically, mentally, emotionally and spiritually, because the world needs it now more than ever.
• 31:24
  Speaker 1: So that's what this is all about.
• 31:26
  Speaker 1: That's what this is all about.
• 31:28
  Speaker 1: It's all about doing hard things, making yourself harder to kill, being a role model for those that are relying on you, and just being better than you were yesterday, one foot in front of the other, and creating a community of like-minded people around that principle.
• 31:43
  Speaker 1: So that's what it's all about, ladies and gentlemen.
• 31:47
  Speaker 1: So I appreciate you all of you all in the chat for chiming in, and if you have any questions, feel free to reach out directly, and I'm looking forward to getting started once again.
• 31:59
  Speaker 1: I know that I need it and I've got a few challenges and events coming up that I'm training for, and this is going to help me get my mind right, my body tight and get a jumpstart to the new year.
• 32:10
  Speaker 1: So we're excited.
• 32:11
  Speaker 1: So, all right, appreciate you guys.
• 32:15
  Speaker 1: That's all I got.
• 32:16
  Speaker 1: Do hard things, we will see you guys.
• 32:19
  Speaker 1: We'll see you guys soon, شamosorg.