My guest today is a returning Dan John,  an All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games. He also holds the American record in the Weight Pentathlon. Dan has provided amazing insight in his first two podcasts with me and he came back for a third time to discuss the importance of routines and goal setting.

Lat time Dan was on the podcast we also discussed the 5-2 assignment and we discuss some of your feedback about this task.

During the pandemic I have seen a lot of people falter in their progress both mentally and physically. Dan provides some easy steps to get back on track and he provided his current daily "Pirate Map" to keep him on target.

1. Before I go to bed, make coffee for the morning. Do my META supplements (metformin, melatonin, and Metamucil).  Make my To Do List for tomorrow.
2. At least do the One Moment Meditation; strive for a full 15-minute meditation.
3. Eat veggies at every meal; include two Gut Biome breaks (fermented food plus fruit) daily.
4. Five days a week, lift weights as appropriate and walk/ruck/heavyhand.
5. Make a difference.

Dan's workout generator and goal setting course is at https://www.danjohnuniversity.com/ it's an amazing tool which I can highly recommend. As a listener of this podcast if you put "March" in the discount code box you get three months for the price of one. 

You can follow Dan at the university page or at @coachdanjohn on Instagram or https://www.facebook.com/CoachDanJohn1/ on Facebook. I would also recommend Dan's weekly newsletter which you can sign up for at http://danjohn.net/wandering-weights/

All the best and see you next week.