Yesterday I saw a video of Lukas talking about his Network Challenge for his community The Game. I am also in a Blitz challenge with @Nathaniel Parant in Goosify and would love to create a shared community challenge for us! The key is to find the sweet spot between boredom and overwhelm! This is where feel our best and perform our best. We don't want complicated plans. We just want to support each other on our fitness and health journey in a fun way. So let's find a shared goal to which we can all contribute. A few ideas popped into my head while I LIVE streamed a combined 32 hours over the weekend, but I want to hear from you! If we crowdsource this challenge, we can make it the best on Skool. A challenge where everyone in the community can contribute and where we can help each other grow. What challenge would you like to do?

I am LIVE at Path of the Dragon for 14 hours until I sleep! If you get in and say hi, even if just a one-second "hi", I will send you for FREE a pair of nunchucks and a tshirt with Path of the Dragon branding! Looking forward to seeing your face for the first time on live screen!

Update: checkout the result! Added. @Mark X @Sara Smith @Bill Hazelton @George Alexandrou @Sara Smith she used einkorn flour - are you familiar with it? Hey y'all, is anyone making their own bread? Check out this pic. My wife has been trying to make sourdough for many months and she had a starter that she started and she nursed that thing, she restarted it and struggled and struggled. And then she let things be for a while and she just came back and started a new one and it's going awesome. I'm expecting to eat some homemade sourdough pretty soon, maybe even today. Do you make your own bread?

Sauna is simple, effective and it has many benefits other than helping you lose weight. Watch the video if you prefer hearing me speak and seeing my clips! It is scientifically shown that frequent sauna use is associated with a lower risk of death from cardiovascular disease, a lower risk of coronary heart disease, a lower risk of sudden cardiac death, a lower risk of stroke, a lower risk of dementia, or Alzheimer's disease but an increase of growth hormone, which is extremely beneficial for metabolism and recovery. Now, you do burn calories by sitting in a sauna, but the main benefit comes from the overall health improvements it provides. A sauna is not a replacement for exercise because you’re not loading your muscles, tendons, and bones to signal them for adaptation. Here’s one thing I do to make my sauna sessions more productive, and one situation in which I avoid using the sauna. The one thing that makes my sauna session more productive is meditation. My go-to technique is box breathing because it’s simple yet powerful. You inhale slowly for a count of four, hold your breath for another count of four, exhale for four, then hold again for four. This lowers resting heart rate and, over time, increases heart rate variability (HRV), meaning your body has better cardiovascular fitness and greater resilience to stress. You won’t tire as easily, and you’ll recover from fatigue more quickly. If you used to be huffing and puffing after a flight of stairs, you’ll now stay composed. Box breathing is such a great tool, though I often forget to use it during the day. But when I’m in the sauna, sweating and facing the heat, it’s the perfect time to sit still and focus on breathwork. One situation to avoid is dehydration. In my case, I had a low-volume high intensity strength training workout where I did not sweat much. And I made sure I drank my protein shake mid-workout. However, if you just finished playing pickleball or soccer, you ran around for hours and you are in sweat. Then it's not a good time for sauna. Hydrate, get something to eat. Perform some work. And use sauna at a later time.

Unless it's made with healthy ingredients, with more protein and fewer calories. It's easy to make and TASTY! And funny story before I show you the recipe. I showed my purple sweet potato taro cake video to a friend of mine on TikTok and he said he only cares for chocolate cake. I thought. What a wonderful idea. And here it is. My recipe: Blueberry Chocolate Protein Cake in 3 Steps Step one: - Mix and mash 1 banana, one egg, Greek yogurt, one and a half spoon of cocoa powder (16g), one spoon of baking powder (6g), one spoon of protein powder, one spoon of almond flour - Pour half into the container, one layer of banana, dark chocolate pieces, blueberries - Pour the rest of the initial mix Step two: - Air fry 340F for 40 minutes Step three: - Spread a layer of yogurt, some nuts and blueberries on the surface - Pour on melted chocolate sauce made from milk, dark chocolate and gelatin Nutrition Stats 650 Calories per cake (I cut it into 6 triangles, and can only eat 2-3 max because it's very filling) 45g of protein 22g of fat 78g of carbs