Kristine Joy, Writer

Mission:

Per my mission to write a book in 2026 in which the best practices for each dimension of wellness is studied and then implemented for 6 weeks, I present to you the first 6 week “training block” mission pertaining to PHYSICAL WELL-BEING:

Based on the results of research – state, implement and execute the best physical well-being practices for the duration of January 1 – February 11.

* A recap of the research itself will be published in the book, as well as my before stock and after assessment.

Wellness Why(s):

Primary: Physical

The Nuts & Bolts:

On the Daily Goals (one point per goal for a total of 12×7=84):

• Water with Lemon (at the start of my day)
• Morning Calm (with coffee or loose leaf tea)
• Hydration – 64+ Oz Water
• Electolyte
• Creatine
• Collagen
• Vitamins & Supplements (previously outlined here with slight modification below and the timing of each mapped out)
• Turmeric & Ginger
• 6+ Servings Fruits & Vegetables (cruciferous at times due to family history of breast cancer and think rainbow – all of the following groups in a week: red, red-purple, orange, orange-yellow, yellow-green, green and white-green)
• 80+ Grams Protein
• Walk
• Sleep 7-8 Hours

Weekly Goals (one point per goal for a total of 8):

• Don’t Do Drugs or Alcohol
• Balance of Protein Sources (chicken, turkey, venison, bison, beef, eggs, legumes, sockeye salmon)
• Lift 3x
• Aerobic 2x (Cycling, Running, Swimming)
• Anaerobic 2x (Tennis, Sprints, HIIT/Insanity)
• Posture Exercises
• Sex
• Limit Sugar (except the sugar that I get from the previous bullet point)

Weekly Recovery Plan (one point per goal for a total of 8):

• Normatec
• Sauna
• Float Tank
• Upper Body Massager
• Nature
• Cold Plunge
• Breath Work
• Yoga or Stretch Session

100 POINTS = IDEAL (AS IT CAN GET) PHYSICAL WELL-BEING???

Spreadsheet / Score Tracker HERE

Here is a sample day (on a lift day and non “report to A place of work” day):

5-6:30 AM – Water when wake (8 oz: 8 oz) with a teaspoon of lemon. Calm with coffee or tea, Eric and dogs. No phone for the first 30 minutes.

6:30-7 AM – Protein within 60-120 minutes of waking. Egg + Egg White – Hard-Boiled (10g protein: 10 g). Fruit – Blueberries, Grapes or Banana. Collagen (18g protein: 28g) in water (8 oz: 16 oz).

7-8 AM – Lift. Electrolyte in water during (8 oz: 24 oz).

8-9 AM – Run or walk 2-3 miles.

9-9:30 AM – Post lift nutrition. 1/2 ginger shot. Creatine in water (8 oz; 32 oz). Two scoops pea protein (15g protein: 43g). 2 slices sour dough or rye toast (6g protein: 49g) with 1/2 avocado (2 g protein: 51 g). Serving of fruit. Daily multivitamin and D3-K2.

9:30-10 AM – Sauna

10-10:30 AM – Shower

10:30 AM – 2:30 PM – Computer work, reading, writing, intellectual, etc. with tea (8 oz: 40 oz).

Midday Meal – Serving of fruit. Salad with vegetables (including healthy fat of olives or avocado). Healthy carb. Healthy protein (20g protein: 71g). Iron supplement. Vitamin C vitamin. Omega-3 supplement.

2:30-6:30 PM – Walk dogs, work, read, errands, clean, life, time with Em, etc. Water (16 oz: 56 oz); one serving with electrolyte.

6:30-7 PM – Healthy protein (25g protein: 96 g). 1-2 vegetable servings. Healthy carb (beans or sweet potato). Turmeric capsule.

7-9 PM – TV, quiet time, reading, etc. Magnesium supplement. Probiotic. Calcium supplement. Water (8 oz: 64 oz). Snack ideas include an apple with peanut butter, banana or vegetable.

9 PM – 5 AM – Sleep (read for up to an hour if not tired)

Update On:

I’m sure that I will reference this mission in The Idealist posts, but otherwise, I guess you’ll have to wait for the book release. 📖