2025: MementoMori-12

Retrospective Log:
December 1-31, 2025: I am now 3135 Days (approximately: 7 Years, 11 Month – LINK) and I am just so very proud myself and what  I have accomplished with maintaining my workout streak.

Just to clarify (Sticky!): My workout streak is that I do something active each day.  I always do my Dailies and in addition – run, walk, row, cycle but usually run and walk, and depending on the day, I lift – upper body, lower body, or some type of hybrid.  This is my long term program and I have been at it now religiously since around 2016 in earnest.

I am writing these words on the 2nd of January 2026 and feel so blessed and lucky to be here doing this.  I no longer take anything for granted.  Each day is a blessing and I know I must prepare to leave this world at any time.  In a weird way, I am coming to see and in some ways feel what I saw in the manner and demeanor of people like Aunt Claire.  Not pushing or striving against life.  Let it come to you and you just go with it.

AREA 1:
Body:

    **Routine (B): I will keep it at a B.  My routine is still not close to perfect, but I am getting there.  I need to be a bit more patient with myself.  I continue to get meaningful time in at the gym, but I need to balance that with home/house duties.  I don’t have the specific, but I hope to report next month with some definitives. 

    **Injuries/Aches (B): I moved from a B- to a B.  I had no new injury this month – my left pinky is still giving me a bit of a problem, not sure why but I need to just continue doing what I do and let the body do what it dows.  My right shoulder had been giving me some issues over recent weeks but I have not really push much over the last 2 weeks are so, so I feel less discomfort in that area.  My hope is that is healing nicely.   

   **Physical (B+):  I moved down from an A- to a B+ mainly because of a pull back based on injuries mentioned above.  I was still able to meet my marks, and even achieve a couple of PRs but under much strain.  So the effort was definitely there, but the body needs to heal.  I am continue my conscious lift; ensuring that my form and technique is on point, while at the same time getting good amounts of rest. 

   **Tracked Metrics (B+): 
             – Activities (A-): I continue to hit all my numbers on my Dailies and so I am very proud of that.  I think it is about time to increase the number and/or switch some of the movement.  I will be contemplating that and make a move soonest.     
             – Sleep (C):  Over the last month, my sleep fell off seriously.  For most of the year, my overall number has been relatively good, but my REM/Deep is just not getting up to where it needs to be.  In the coming months I must resolve to improve upon this.  In fact, as I sit here writing these words, I got up earlier than I should have because my mind is just not settled.  I need to get that under control.  

   **Supplements: There have been a couple of changes that I will highlight: 2x Berberine with meals, Psyllium Husk (fiber), multi-vitamins, B-complex and Magnesium, Lipo NR, Lipomizen , Curcumin, Creatine (10mg).

   **Diet:  Steady state really.  Lots of salad and chicken.  My body is not showing any wear for it, so I will continue with this.   My focus remains – (From a previous entry: The big focus this year again is on A1c, kidney health, prostate health, cardio health, muscle gain and weight maintenance).   I think the addition of Beet Root powder to my morning coffee is paying off big time.  My BP has been awesome for quite sometime now.  I will continue to watch.

Biomarkers/Medical Check:  No labs done this month.  Will be rechecking my PSA in a few days.  I did an initial sleep study early in the month.  I am slated to do a follow up for sleep apnea on 6JAN2026.  Later on that day  I will be taking in my machine to get it calibrated.  I am also slated to get a follow on appointment with UF Health Neurology.  My previous doctor is no longer working there, so I have to find him or switch to a new one.  

Goals:
  **Spanish (A-):  My streak on Duolingo (1240 Day) 9AUG2022 and Drops (1013 Days).  I am keeping my streaks going, at least strickly with Duo (I have missed a few with Drops).  I was hoping to move to B2 by the end of the year in Duo, but that did not happen.  The path schema changed plus I slowed down some.  I am enjoying the process now since I am able to get through most of the exercise without a great deal of difficulty.  I have also added Chess, so that is a motivator as well.

    **Reading/Listening:  I completed  3 addtional books in December but The Power of Regret remains unfinished.  I was hoping to cut that off before the end of the year, but I failed.  I stopped counting the number of days since I started it, but I did pick it up for a brief reading at some point over that last couple weeks.  The crazy thing is that I do find the damn book interesting, but just can’t seem to finish eating it.  I won’t make a promise here, but catch me on my next entry here.

2025 Book Read

– 23.  Complete (Audio-18) – Title: The Next Conversation by Jefferson Fisher – Time 6h 35m / 12 Days – (Dec)
– 22. Complete (Audio-17) – Title: Trust by Hernan Diaz – Time 10h 21m – (Dec)
– 21. Complete (Audio-16) – Title: In My Time of Dying by Sebastian Junger  – Time 4h 34m / 4 Days – (Dec)
– 20. Completed (Audio-15) Title: The Room Next Door by Wendy Walker – Time 8h 46m / 6 Days – (Nov)*
– 19. Completed (Audio-14) Title: If Anyone Builds It, Everyone Dies by Eliza Yudkowsy and Nate Soars – Time 6h 18m) / 6 Days – (Nov)
– 18. Completed (Audio-13) Title: The Laws of Human Nature by Robert Greene – Time 28h 20m  / 29 Days – (Nov)   
– 17. Completed: (Audio-12) Title: The 48 Laws of Power by Robert Green – Time 23h 6m – (Oct)
– 16. Completed:(Audio-11) Title: Nexus by Yuval Noah Harari – Time 17h 28m/31 Days – (Sep)
– 15. Completed: (Audio-10) Title: The Great Gatsby by R. Scott Fitzgerald – Time 5h 20m/3 Days) – (Aug) 
– 14. Completed: (Audio-9) Title: The Book of Charlie by David Von Drehle – Time 7h 0m /12 Days) – (Aug)  
– 13. Completed: (Audio-8) Title: The Psychology of Money by Morgan Housel – Time 5h 54m/7 Days) – (Aug)
– 12. Completed: (Audio-7) Title: Billion & Billions  by Carl Sagan – Time 9h 42m/18) – (Jul-Aug)
– 11. Completed: (Audio-6)Title: My Friends  by Fredrik Backman – Time 13h 22m/18) – (Jul-Aug)
– 10. Completed: (Audio-5) Title: Marcus Aurelius – Meditations by George Long (Translator) – Time 5h 9m/ 10 Day) – (Jul)
– 9. Completed: (Audio-4)Title: Ultra Processed People by Chris Van Tulleken – Page 384/13 Days) – (Jul)
– 8. Completed: (Audio-3)Title: Moral Ambition by Rutger Bregman – Pages 304/10 Days)  – (Jun-Jul)
– 7. Completed (Book-5): Title: Death by Joan Tollifson  – Pages 266/73 Days) – (Apr-Jun )
– 6. Completed (Audio-2): Title: Make Sleep Your Superpower by Robert Roy Britt – Pages 318/Several Days) – (Apr-May)
– 5. Completed (Audio-1): Title: The Alchemist by Paulo Coelho – Pages 213/ Several Days) – (May)
– 4. Completed (Book-4): Title: Flowers for Algernon by Daniel Keyes – Pages 311/17 Days) – (Mar-Apr)
– 3. Completed (Book-3): Title: A Confederacy of Dunces by John Kennedy Toole – Page 394/24 Days) – (Feb-Mar)
– 2. Completed (Book-2): Title: The Envy of the World by Ellis Cose – Page 163/12 Days) – (Feb)
– 1. Completed (Book-1): Title: In Praise of Failure by Costica Bradatan – 236p/30 Days) – (Jan-Feb)

AREA 2:

Financials:
Not much is been talked about the Tariff anymore.  Lots of folks aren’t doing too well, if the media is to be beliefed.  As we close out the year, the concern is that folks wold be able to afford medical care as the Obamacare subsidies expired a couple days ago.  There was as slight pull back by the broader market just before Christmas, not sure what is the culprit there, but there seems to be some skepticism creeping into the AI sensation.   (currently 20.17% YTD and -0.74% over the last month).

Socio/Political:
US: Venuezela seems to be the hot topic for the administration.  The assessment is that the oil is behind the push.
US:  The Epstein case still very much simmering in the background.
US:  ICE continues its rampage. 
World 1: China just concluded an exercise off the coast of Taiwan
World 1: Israel-Hamas – I suppose we are in a low simmer right now.  Hamas is not totally in power, but the future remains uncertain for sure.
World 3: Ukraine-Russia war continues.   Same sh*t different day.  White people killing each other. No real update.

AREA 3:

DareBee
Still have not missed a day of Daily Dare – yup; not a one.

(Kept from previous foreword) – Additionally, I have added a couple layers of complexity or demand to my workout.  First, I am religiously sticking to DareBee and the Daily Dare; I am also, keeping the preliminaries.  Second, I have added a consecutive component – so, starting with the end of IronBorn (9 April 2017), I have worked consecutively.  I intend to push for 60 straight day, then see if I can get to 90.  So far I am enjoying it and my body seems to be rising to the occasion.  I caught the flu a few day before the end of the last phase (around May 2017) – I worked through it and was back up in only a couple of days.  It appears pushing through and forcing my body to continue working, I was able to push the flu out of my way.  I am also continuing my virtual push to OKC via Benton.  I am really enjoying that but I will have to pick up the mileage here in the next phase as I am running out of time. Keep leaning forward.

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DAY 31 (31 DECEMBER) – Day 3126 of 4000
– Summary:  This was a really tough day.  Had cold sweat wash over me early in the morning but I was able to push through my Dailies.
– Distance: 4.80 |This month: 232.10| Total Miles: 26,411.75
– Cardio (Row): (Treadmill Run): 1.30 | (Walk): 2:30 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1034/3012: 31 Squat Jacks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 56/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 30 (30 DECEMBER) – Day 3125 of 4000
– Summary:  I am feeling pretty crappy today.  I picked up the cold virus possibly from my son a few days ago.
– Distance: 6.30 |This month: 227.30| Total Miles: 26,406.95
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 4:00 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1033/3011: 20 Toe Tap Hops – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 55/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 29 (29 DECEMBER) – Day 3124 of 4000
– Summary:  All around restful day of a stressful day yesterday.  My sleep got me started in the right direction.
– Distance: 7.50 |This month: 221.00| Total Miles: 26,400.65
– Cardio (Row): (Treadmill Run): 1.51 | (Walk): 4:25 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1032/3010: 10 Down Dogs – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 54/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 28 (28 DECEMBER) – Day 3123 of 4000
– Summary:  Got back today from Norfolk around mid-morning.  Still get back in the saddle. It is 16:46 – heading out for walk then run.- Distance: 8.60 |This month: 213.50| Total Miles: 26,393.15
– Cardio (Row): (Treadmill Run): 1.30 | (Walk): 3:60 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1031/3009: 30 Seconds Blanced Hold – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 53/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 27 (27 DECEMBER) – Day 3122 of 4000
– Summary:  Late Entry: The routine in Norfolk continue.  Today I did not take a walk, as it was just too cold.
– Distance: 7.20 |This month: 204.90| Total Miles: 26,384.55
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 1:00 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1030/3008: 40 Side Kicks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 52/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 26 (26 DECEMBER) – Day 3121 of 4000
– Summary:  Late Entry:  I have a pretty good routine down.  I get up around 08:30 or so, go get a walk in and then my Dailes and run.
– Distance: 6.40 |This month: 197.70| Total Miles: 26,377.35
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 2:00 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1029/3007: 50 Chest Expansions – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 51/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 25 (25 DECEMBER) – Day 3120 of 4000
– Summary:  Late Entry:  I got up early and got my dailies in.  I also got a good (cold) walk in as well.  I also found a $100 bill.
– Distance: 6.80 |This month: 191.30| Total Miles: 26,370.95
– Cardio (Row): (Treadmill Run): 1.30 | (Walk): 1:70 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1028/3006: 5 Minutes Meditation – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 50/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 24 (24 DECEMBER) – Day 3119 of 4000
– Summary:  Late Entry:  It was a hard run on a full belly but I was able to get through it and I am the better for it. 
– Distance: 9.40 |This month: 184.50| Total Miles: 26,364.15
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 1:00 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1027/3005: 30 Second Wall Sit – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 49/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 23 (23 DECEMBER) – Day 3118 of 4000
– Summary:  Overall pretty fruitful day.  Although I got up pretty tired, I was able to pull of a couple list items.  Now I am gonna do lights.
– Distance: 7.40 |This month: 175.10| Total Miles: 26,354.75
– Cardio (Row): (Treadmill Run): 1.25 | (Walk): 3:40 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1026/3004: 30 Second Elbow Plank – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 48/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 22 (22 DECEMBER) – Day 3117 of 4000
– Summary:  Pretty laid back day.  I got a full walk in.  I left with enough time and it was not that rushed.  I could have left earlier though.
– Distance: 8.10 |This month: 167.70| Total Miles: 26,347.35
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 4:28 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1025/3003: 5 Burpees – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 47/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 21 (21 DECEMBER) – Day 3116 of 4000
– Summary:  Today is going well.  I am gonna head out even though it is pretty sunny to get my stroll in.  I will hit the gym afterwards.
– Distance: 8.10 |This month: 159.60| Total Miles: 26,339.25
– Cardio (Row): (Treadmill Run): 1.25 | (Walk): 4:26 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1024/3002: 5 Jump Squats – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 46/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 20 (20 DECEMBER) – Day 3115 of 4000
– Summary:  I am trying to get an early start to the day.  I feel a bit recovered.  I need to get my walk in, gym time and some outside work.
– Distance: 6.90 |This month: 151.50| Total Miles: 26,331.15
– Cardio (Row): (Treadmill Run): 1.51 | (Walk): 4:11 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1023/3001: 20 Split Jacks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 45/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 19 (19 DECEMBER) – Day 3114 of 4000
– Summary:  I am still trying to get my sleep caught up.  I have had to get up early each of the last 3 mornings. I don’t tomorrow.
– Distance: 8.00 |This month: 144.60| Total Miles: 26,324.25
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 4:25 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1022/3000: 20 Shoulder Taps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 44/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 18 (18 DECEMBER) – Day 3113 of 4000
– Summary:  Late Entry: Pretty tiring day all around.  I am making this entry on the 19, just trying to catch up. 
– Distance: 7.20 |This month: 136.60| Total Miles: 26,316.25
– Cardio (Row): (Treadmill Run): 1.26 | (Walk): 4:25 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1021/2999: 30 Climbers – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 43/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 17 (17 DECEMBER) – Day 3112 of 4000
– Summary:  All around good activity day.  I had a super challenging lift.  I had to push through some stuff.  Feeling strong all in all.
– Distance: 7.70 |This month: 129.40| Total Miles: 26,309.05
– Cardio (Row): (Treadmill Run): 1.52 | (Walk): 2:86 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Lower Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1020/2998: 40 Balanced Low Turning Kicks – Chk!
– Exercise-3: Neck and Base Routine – Chk!
– Conscious Eating III- 42/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 16 (16 DECEMBER) – Day 3111 of 4000
– Summary:  Super great rest day.  I got in a sort of rush walk late in the day but that is ok, I am able to get meaningful cardio regardless.
– Distance: 6.70 |This month: 121.70| Total Miles: 26,301.35
– Cardio (Row): (Treadmill Run): 1.26 | (Walk): 4:00 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1019/2997: 50 High Knees – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 41/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 15 (15 DECEMBER) – Day 3110 of 4000
– Summary:  Another laid back day.  It seems pretty cold outside, but I am heading out for my walk.  Wish me luck.
– Distance: 7.50 |This month: 115.00| Total Miles: 26,294.65
– Cardio (Row): (Treadmill Run): 1.52 | (Walk): 4:60 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1018/2996: 10 Side to Side Lunges with Toe Point – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 40/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 14 (14 DECEMBER) – Day 3109 of 4000
– Summary:  Laid back day, not much activity.  I didn’t get as good of a walk as i would’ve like.  Spent day working computer issues.
– Distance: 6.80 |This month: 107.50| Total Miles: 26,287.15
– Cardio (Row): (Treadmill Run): 1.26 | (Walk): 2:44 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1017/2995: 30 Clamshells – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 39/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 13 (13 DECEMBER) – Day 3108 of 4000
– Summary:  Off to a pretty good start today.  Spent some time getting computers back up on line.  Heading to the gym at 1400.
– Distance: 8.80 |This month: 100.70| Total Miles: 26,280.35
– Cardio (Row): (Treadmill Run): 1.510 | (Walk): 4:14 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Upper Body – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1016/2994: 10 Squats + Side Kicks – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 38/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 12 (12 DECEMBER) – Day 3107 of 4000
– Summary:  Good all around rest day.  My sleep was not as good as I would have liked it but it was ok.
– Distance: 5.70 |This month: 91.90| Total Miles: 26,271.55
– Cardio (Row): (Treadmill Run): 1.30 | (Walk): 2:30 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1015/2993: 50 Shoulder Taps – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 37/90: limited carbs; very limited sugar (Entered in MFP) – Chk!

DAY 11 (11 DECEMBER) – Day 3106 of 4000
– Summary:  Good rest day so far.  I am putting the finishing touch to my log entries; next, I will install the front camera, walk, then Linux.
– Distance: 7.50 |This month: 86.20| Total Miles: 26,265.85
– Cardio (Row): (Treadmill Run): 1.50 | (Walk): 4:50 | Cycling: 00:00@00.00mi
– Exercise-1: Strength Training – Active Rest (Non-Fasting) Day – Check!
– Exercise-2: Baseline + (DareBee EOD) – 1014/2992: 50 Backfists – Check!
– Exercise-3: Neck and Base Routine – Check!
– Conscious Eating III- 36/90: limited carbs; very limited sugar (Entered in MFP) – Chk!