Today is Day 90 of our 90 Days with Nurse Dan journey! This is also our final 30 Day Challenge bonus épisode for those of you who may have missed an exercise this month. Like I’ve said this entire time, our goal is to exercise 12 times every 30 days for a total of 36 times every 90 days. And the system I have developed to accomplish this is to exercise 1 hour, 3 times per week, breaking that down further into what I call the 30/20/10. That’s 30 minutes of Zone 2 Cardio, 20 minutes of strength training, and 10 minutes of balance training that can double as your 5 minute warm up and 5 minute cool down. At the end of todays episode, I am going to go over some of the health hacks from the last 90 days to highlight the things that have been beneficial for me in my pursuit of physical and mental health. But first, we are going to dedicate our 20 minutes of spiritual reading to finish reading through the gospel of John. And as always, the bulk of our time today will be spent doing the actual practices of prayer, spiritual reading and gratitude. So let’s get started.

References/Recommendations:

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude. As always, we will be praying the Lord’s Prayer, The Serenity Prayer and the Apostles Creed and I have placed links to each of these prayers in the show notes.

• The Lord’s Prayer (Trespasser Saturday Thursday)

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

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)

• 20 min of Bible reading: Gospel of John 18:1 (KJV)

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

Zone 2 Formula: HR at 70-85% of your max as defined by ([220 - age] x 0.7 to 0.85)

• BONUS: 20 min of Strength training

Today’s health hack is…

90 Days with Nurse Day Health Hack Recap

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.