{"id":6933,"date":"2022-06-29T10:56:29","date_gmt":"2022-06-29T16:56:29","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6933"},"modified":"2025-09-11T15:25:32","modified_gmt":"2025-09-11T21:25:32","slug":"daily-wellness-journal-day-5","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2022\/06\/29\/daily-wellness-journal-day-5\/","title":{"rendered":"Daily Wellness Journal – Day 5"},"content":{"rendered":"

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 \u2013 7 days a week and doing the rest of my workouts in\u00a0Beachbody On Demand<\/a>\u00a0as time permits (while raising two teenage daughters on my own). My current workout program is\u00a0Job 1 with Jennifer Jacobs.<\/a><\/p>\n

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.<\/p>\n

Personal Development<\/h3>\n

Read Day 266 of Billy Graham\u2019s \u201cDay By Day Devotional<\/a>\u201d in the YouVersion app<\/p>\n

Read Day 299 in the Bible Project \u201cOne Story That Leads to Jesus<\/a>\u201d Bible reading plan<\/p>\n

Listened to Joel Osteen\u2019s message, \u201cAbiding Not Striving<\/a>\u201d<\/p>\n

Supplements<\/h3>\n

Every morning, I drink Beachbody Performance\u00a0Energize<\/a>\u00a0whether I am working out or not. Every day, I drink\u00a0Shakeology<\/a>\u00a0and today\u2019s shake is\u00a0Plant-Based Cookies & Creamy<\/a><\/p>\n

I don\u2019t get paid to drink Shakeology but I do get a 25% discount as a\u00a0Team Beachbody Coach<\/a>. I have been drinking it just about every day since\u00a0March 2oth 2009<\/a>. I drink it because of the ingredients and the\u00a0quality of the ingredients<\/a>.<\/p>\n

\"\"<\/p>\n

 <\/p>\n

Because I eat a plant-based diet, on a daily basis, I take sublingual B12 from Trader Joe\u2019s. Every other day, I take zinc with vitamin C from Whole Foods and a Nature Made iron tablet.<\/p>\n

Beginning on June 22nd, I started taking\u00a0St. John\u2019s Wort<\/a> (note: I stopped taking it as of yesterday because it seemed to be having an adverse reaction) before I start my day, ashwagandha<\/a>\u00a0before running and\u00a0rhodiola<\/a>\u00a0after running followed by\u00a0holy basil<\/a>\u00a0and\u00a0nettle<\/a>\u00a0later. I started this routine after reading the article \u201cHerbs to Maximize Your Athletic Performance<\/a>\u201c.<\/p>\n

Workout<\/h3>\n

Today\u2019s\u00a0Elite HRV<\/a>\u00a0app reading using the\u00a0Polar H10 transmitter<\/a>: 8<\/p>\n

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.<\/p>\n

 <\/p>\n

\"\"<\/p>\n

Running workout with the\u00a0Polar Vantage V<\/a>: 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.<\/p>\n

\"\"<\/p>\n

\"\"<\/p>\n

 <\/p>\n

Biometrics<\/h3>\n

Resting heart rate: 60 (because the pacemaker is set to not go below 60)
\nWeight: 143<\/p>\n

Let\u2019s Connect On Our Wellness Journeys<\/h3>\n

On Strava:\u00a0<\/strong>
\nRich Dafter<\/a><\/p>\n

On Facebook<\/strong>:
\nHowtobefit<\/a>
\nNext Step Running Group<\/a>
\nNourish and Move Group<\/a><\/p>\n

On Twitter<\/strong>
\nHowtobefit<\/a><\/p>\n

On Instagram<\/strong>
\nCoach Rich Dafter<\/a><\/p>\n

On the app<\/strong>:
\nTeam Howtobefit on Beachbody On Demand<\/a><\/p>\n

On Linktree<\/strong>:
\nCoach Rich Dafter<\/a><\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

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 \u2013 7 days a week and doing the rest of my workouts in\u00a0Beachbody On Demand\u00a0as time permits […]<\/p>\n","protected":false},"author":1,"featured_media":6935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,1085,918,921],"tags":[],"class_list":{"0":"post-6933","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-find-workout-program","8":"category-focused-nutrition","9":"category-healthy-living-and-eating","10":"category-inspiration-and-motivation","11":"czr-hentry"},"yoast_head":"\nDaily Wellness Journal - Day 5 - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"My Daily Wellness Journal brings together information, resources, and events on my health, fitness, and positive lifestyle journey\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2022\/06\/29\/daily-wellness-journal-day-5\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Daily Wellness Journal - 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