“Death and life are in the power of the tongue.” — Proverbs 18:21 A man’s words are never neutral. They are either building or breaking. Strengthening or weakening. Breathing life or breathing death. You don’t need to be loud to have impact. You don’t need to be eloquent to be powerful. But you do need to understand that your voice carries weight. God designed men to speak life: into their homes, into their marriages, into their children, into their brothers, into themselves. The enemy loves silent men. Silent husbands. Silent fathers. Silent leaders. Silent believers. Because silence creates confusion, insecurity, and spiritual dullness. But when a man chooses to speak life, he becomes a thermostat: - His words set the atmosphere. - His tone shapes his home. - His encouragement becomes fuel. - His declarations create clarity. Your wife needs to hear you tell her she is loved and valued. Your kids need to hear your affirmation, pride, and blessing. Your friends need your encouragement. Your own mind needs to hear Scripture spoken aloud. Men don’t realize how powerful it is when they speak life into themselves: “I am who God says I am.” “I walk in strength today.” “I refuse temptation.” “I am becoming the man God built me to be.” “I am a protector, a leader, and a man of God.” Your mouth trains your mind. Your words align your heart. Your voice directs your steps. If your words are negative, cynical, sarcastic, passive, or harsh, they will shape your environment and weaken your spirit. But if your words are grounded in truth and spoken with intention, they will strengthen your home and sharpen your identity. You don’t need more talent— you need more intentionality with your voice. ACTION STEP Speak life into ONE person today — out loud. Choose your wife, your child, a friend in the challenge, or even yourself. Say: - “I’m proud of you.” - “I believe in you.” - “I’m grateful for you.” - “You’re growing stronger.” - “God’s working in you.”

Day 9 reminds you that conditioning isn’t built in the big moments — it’s built in the daily decision to show up when nobody is watching. This is where No Quit becomes who you ARE. 1️⃣ WARM-UP (5 minutes) 40 sec work / 20 sec transition: - Light jog or fast march - Lateral step-outs - Hip openers (slow + controlled) - Arm circles + cross-body swings - Plank walkouts (3 reps) Purpose: Raise HR, warm ankles/hips, prep nervous system for movement. 2️⃣ MAIN CARDIO SESSION (22–30 minutes) Three options depending on fitness level. All share one theme: NO QUIT, controlled intensity, clean movement. 🔥 OPTION A: BEGINNER — STEADY + EASY INTERVALS (20–25 minutes) Best for deconditioned, joint-sensitive, or heavier guys. Block 1 — Steady Pace (8 minutes) - Brisk walk OR march in place - Goal: Light sweat, steady breathing Block 2 — Gentle Intervals (10 minutes) 10 rounds: - 30 sec faster march OR light jog - 30 sec easy pace Block 3 — Light Mobility (2–3 minutes) - Side-to-side step - Shoulder rolls - Deep breathing Effort Goal: 5–6/10 — sustainable, controlled. 🔥 OPTION B: INTERMEDIATE — ENDURANCE + TEMPO WAVES (25–35 minutes) Block 1 — Warm Cardio (5 minutes) Jog or brisk walk. Block 2 — Tempo Waves (15 minutes) Repeat 3 rounds: - 1 min moderate pace - 1 min strong pace - 1 min recovery pace(3 minutes per round) Block 3 — Athletic Burst Finisher (5–10 minutes) 30 sec on / 15 sec off: - High knees - Butt kicks - Lateral shuffles - SkatersRepeat the cycle 2–3 times. Effort Goal: 6–8/10 — sweaty but controlled. 🔥 OPTION C: ADVANCED — SPEED ENDURANCE + POWER (30–40 minutes) Block 1 — Gradual Ramp (5 minutes) Jog → tempo → power strides Block 2 — Speed Endurance Intervals (20 minutes) 4 rounds: - 90 sec hard effort (not sprinting, but challenging) - 60 sec moderate - 60 sec walk recovery Block 3 — Explosive Finisher (5 minutes) 5 rounds: - 20 sec sprint or max high knees - 40 sec walk