For this podcast you will need to listen in order, this is very important, the challenges are in sequence. Challenges will be harder for a first time listener on the most recently (Newest) released podcast start with the trailer if you are a new listener. Each Challenge will have a total of four episodes. The first being the challenge and the rules for the challenge. Second & Third providing tips to achieve the challenge successfully and the fourth being a Q&A from emailed questions durning the challenge to help apply the answers as we continue forward.
Episode #001:
The first episode of The next milestone podcast will be based around Challenge #01.
Challenge #01 will be to incorporate cardio exercise into your life at a low level. Shoot to Run at minimum of 1 US Mile per day for 1 full calendar month. This will be the foundation of these challenges, they will get progressively harder each month so DO NOT cheat yourself. The first few runs will be tough if you currently do not have a cardio base, but they are not impossible. This is how I started off earlier this year, these runs will make you tough mentally as well as physically! Look to the future not the present. Remember, one step at a time.
I highly recommend you prior to starting challenge #01 to do the following:
- Take a body weight
- Gather full body measurements
- Take photos of your body in the same clothes, (Front, Back, Sides) in the same location, with the same conditions. (I personally find first thing in the morning to work best for me).
Note: You will only need to do this for the end of the current/beginning of the next challenge. This is so you can have a personal log of your progress. You will only see results if you truly do these challenges, so put in the work you'll be glad that you did.
Heart Rate Formula:
https://roworx.com/how-to-find-your-aerobic-heart-rate/
https://philmaffetone.com/180-formula/
Heart Rate Zone Training:
https://chhs.source.colostate.edu/how-to-target-heart-rate-training-zones-effectively/
Knee Pain & Running:
https://www.washingtonpost.com/wellness/2022/10/19/running-knee-injuries/
Song:
"By Your Grace" by Cody Johnson
Hosted by: Matthew Moran
Submit Questions here: NextMilestonePod@gmail.com for a chance to have it answered on the podcast or personally.
