Chapter Content
Alright, so let's talk about, um, building some serious physical wealth. I mean, who doesn't want that, right? The whole idea is to really, like, create a lifestyle that just supports feeling amazing, you know? And the foundation of all of that is really built on three main things: movement, nutrition, and recovery. Those are your pillars.
And to kinda kick things off, there's this thing called the Physical Wealth Thirty-Day Challenge. Think of it like a jump-start, a way to really dive into some disciplined daily habits for a month. It's a pretty cool way to get things rolling.
So, how does it work? Basically, there are three different levels you can choose from: Bronze, Silver, and Gold. Bronze is, you know, probably a good place to start if you're just getting into this kind of stuff. And Gold? Well, that's for the people who are already pretty advanced, you know, who are really dedicated to their fitness and well-being.
Oh, and by the way, it's a good idea to grab a simple spreadsheet or something to track your progress each day. You can find a template for that at the5typesofwealth.com/tracker. Pretty handy, right?
And here's a super important tip: find someone – or a few people, even – to do this challenge with you. Like, create a group chat or something where you can all share how you're doing each day. Just saying "Done" when you finish each item on the list. That kind of accountability can make a huge difference, you know?
Once you finish one level, maybe you want to go to the next one the following month, you know? But it is what it is, just take it at your own pace.
So, let's break down what these challenges actually look like, alright?
First up, there's the Bronze Challenge. It's all about, like, moving your body for thirty minutes every single day. Pretty simple, really. Then, try to eat mostly whole, unprocessed foods for, like, eighty percent of your meals. And aim for seven hours of sleep every night. That's it! That's Bronze!
Now, for the Silver Challenge, we're gonna start throwing in a morning routine each weekday. Doesn't have to be crazy, just something to get you going, you know? Up the movement to forty-five minutes per day. And bump up the healthy eating to ninety percent of your meals. Start thinking about protein too, trying to hit around 0.8 grams of protein per pound of body weight. And yeah, seven to eight hours of sleep every night is the goal, and try to stick to consistent sleep and wake times during the week.
Okay, Gold Challenge. Things are getting serious now, right? You're gonna start your day with sixteen ounces of water right when you wake up. Keep that morning routine going strong every weekday. Up the movement to sixty minutes per day, but with at least three strength training sessions a week. Aim for whole, unprocessed foods at ninety-five percent of your meals. And really dial in your nutrition by hitting all your macronutrient targets – protein, carbs, and fats. Finally, shoot for a full eight hours of sleep every night, sticking to those fixed sleep and wake times. Oh! And the big thing with Gold is to add a recovery method each day, like, breathing exercises, meditation, or even some cold or heat therapy. It's all about maximizing that recovery, you know?
And that's it, that's the challenge. Really get into it, enjoy, and get healthy.