Keeping My Body Fit and Healthy with BODi

Daily Wellness Journal – Day 5

My Daily Wellness Journal brings together information, resources, and events on my health, fitness, and positive lifestyle journey. For me, daily wellness consists of personal development, proper nourishment, performance supplements, and working out. I am currently running 6 – 7 days a week and doing the rest of my workouts in Beachbody On Demand as time permits (while raising two teenage daughters on my own). My current workout program is Job 1 with Jennifer Jacobs.

Today is the last day of the Journal. You can see a representative sample of the things that I do in order to be fit and healthy both physically and spiritually.

Personal Development

Read Day 266 of Billy Graham’s “Day By Day Devotional” in the YouVersion app

Read Day 299 in the Bible Project “One Story That Leads to Jesus” Bible reading plan

Listened to Joel Osteen’s message, “Abiding Not Striving


Every morning, I drink Beachbody Performance Energize whether I am working out or not. Every day, I drink Shakeology and today’s shake is Plant-Based Cookies & Creamy

I don’t get paid to drink Shakeology but I do get a 25% discount as a Team Beachbody Coach. I have been drinking it just about every day since March 2oth 2009. I drink it because of the ingredients and the quality of the ingredients.


Because I eat a plant-based diet, on a daily basis, I take sublingual B12 from Trader Joe’s. Every other day, I take zinc with vitamin C from Whole Foods and a Nature Made iron tablet.

Beginning on June 22nd, I started taking St. John’s Wort (note: I stopped taking it as of yesterday because it seemed to be having an adverse reaction) before I start my day, ashwagandha before running and rhodiola after running followed by holy basil and nettle later. I started this routine after reading the article “Herbs to Maximize Your Athletic Performance“.


Today’s Elite HRV app reading using the Polar H10 transmitter: 8

I attribute my success so far this year to consistency. A year ago, I had just done my tenth run with the pacemaker that I had implanted on June 1st, 2021. As of today, I have completed 150 runs in 2022.


Running workout with the Polar Vantage V: yesterday was an off day and I attributed it to the St. John’s Wort which I have now stopped taking. I just did a 3 mile out and back from home. Today, I parked at a grocery store near the foothills, got some things and put them in a cooler in my 4Runner and then went for a run. I so often take pictures looking east or west (the first image) but from the top of the dam where I was standing, there is a beautiful view of the Monzano Mountains to the south.



Resting heart rate: 60 (because the pacemaker is set to not go below 60)
Weight: 143

Let’s Connect On Our Wellness Journeys

On Strava: 
Rich Dafter

On Facebook:
Next Step Running Group
Nourish and Move Group

On Twitter

On Instagram
Coach Rich Dafter

On the app:
Team Howtobefit on Beachbody On Demand

On Linktree:
Coach Rich Dafter

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