Personal training regimen

Readings

1. Readings
   1. Devotionals
      1. Chambers (Korean, Korean 2, Korean 3 (defunct), 주님은 나의 최고봉 > Today)
      2. Thomas A'Kempis (Latin, Korean - partial, De imitatione Christi)
      3. Union Daily Bible (SWIM)
   2. Texts
      1. One Year Bible (4 parts)
      2. 1 hour reading of a book
2. 서예
   1. 120 characters (hanja, kanji)

Exercises

1. Basics (https://youtu.be/lETF5JRgEN8)
   1. Head back laterally
   2. Head up w/ towel
   3. Shoulder stretch
      1. Using the doorframe
      2. Or stretch the arms towards back
   4. Shoulder squeezes (5 secs)
   5. Upward dog
2. Roller massage
3. Yoga routine
4. Suggestions
   1. Chris Mirabile routine (2023-05-15)
      1. brisk walk 20 min per day (everyday) - or 150 mins of moderate physical activity
      2. body weight exercises (twice a week), focusing in on legs
      3. squats (20 reps)
      4. workout (6 times a week), split with 3 cardio sessions & 3 weight lifting essions
         1. 6-8 mile run (45 - 60 mins)
      5. intermittent fasting
      6. foods
      7. broccoli, Brussels sprouts, berries
      8. sleep (8 hrs of sleep)

Language

1. 漢文
2. Japanese
   1. Memorize 5 new items

Skill maintenance

1. Typing
   1. Colemak one page practice via Typeracer