SparkPeople

03/31/2026

Happy Tuesday! Are you ready to take any small steps towards reaching your goals today!?

My highlight yesterday was walking my dog to the neighborhood "dog park." Flash heard his friends barking and ran downstairs and barked at me to take him to play with his friends :).

SparkCheers!

03/30/2026

Happy Monday! Are you ready to take steps towards reaching your goal this week?!

I just listed my priorities for the day and most of the week. Time to start reaching them!

SparkCheers!

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03/25/2026

Happy Wednesday! Are you ready to take any small steps towards reaching your most meaningful goals today?!

My highlight yesterday was starting a big new project and putting together a plan for the entire project. Today will be a big next step.

SparkCheers!

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03/24/2026

Happy Tuesday! Are you ready to take small steps to reach your goals today?

My highlight yesterday was 30 minutes laying in the sunshine for free vitamin D.

SparkCheers!

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03/23/2026

Happy Monday!

I just setup my priorities for the week. How about you?

My highlight this weekend was recovering from a quick business trip to Pittsburgh PA to meet with our team.

Have a great week -- SparkCheers!

03/16/2026

Happy Monday P1H! Are you ready to take small or big steps to reach your goals this week?!

I'm starting the week off right with a 20-minute nordic hike (hiking with poles) after I write this note. I then get to cross off my "20 minutes of zone 2 cardio" and my "morning sunshine" goals for a double-win.

SparkCheers!

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03/13/2026

Happy Friday! Are you ready to take any small steps towards reaching your goals today?

My highlight yesterday was intentionally taking it easy with only very light exercise.

This included learning more about what can cause cortisol spikes at night. Like I realized that doing my contrast therapy (alternating between hot and cold) could cause a cortisol spike if done too late which could cause me to wake up too early (my biggest issue with sleep). So now I will only do this earlier in the day.

I also increased my vitamin C (only from natural food sources like amla powder and eating an orange) because this is nourishing to your adrenals and can help prevent cortisol spikes. I had a positive result of sleeping just under 7 hours.

This is one of those points that likely affects some people more than others.

SparkCheers!

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03/12/2026

Happy Thursday! Are you taking any small steps towards reaching your goals today?

My highlight yesterday was an afternoon walk with both my dog and my son.

SparkCheers!

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03/09/2026

Happy Monday!

Are you ready to reach your top priorities this week?

My highlight this weekend was watching a classic "stupid movie" (Dumb & Dumber) with my 2 boys while my wife was out of town. Fun family laughs :).

SparkCheers!

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03/02/2026

Happy Monday! Are you ready to take any small steps towards reaching your goals today?

I have my priorities set for the day and my calendar set for the week. Time to go work on one of them now :).

SparkCheers!

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03/01/2026

Happy Sunday! Are you ready to take any small steps towards reaching your goals today?

My highlight yesterday was swimming in the cold ocean. I've been working up to do this again by doing contrast therapy in the shower where you switch from hot to cold water.

I'm pretty convinced that cold exposure helps make me more creative and mentally focused (both short-term and it persists for a while) and there is some science behind this because it causes oxygen-rich blood to rush to your organs including the brain which both provides more oxygen and may help circulation which can remove waste products.

SparkCheers!

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02/27/2026

Happy Friday! Are you ready to take any small steps towards reaching your goals today?

My highlight yesterday was doing mini trampoline (5 mins) and stretching (8 mins). Two exercises that also help me think better/clearer so I do these consistently.

SparkCheers!

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