Ramble of Positivity: Episode 030 – Kicking off The New Year on Fire

First and foremost, the majority of you need to understand how to be grateful. When I do this particular podcast, I love to outline just how to do that, so here it is!

Actionable Steps

Give me a list of 5 things you’re especially grateful for — unattached to money.

Give two people compliments throughout your day without being told to do it.

How can you develop a positive mental attitude?

From the beginning of last year, I started developing my mind rigorously — day-in and day-out. For most of you out there, development in general is something of the past. Some of you aren’t even into personal development, and you’ll be doing the same things (if you haven’t already started) this year just like you were doing last year. Same people, same irresponsibility, same habits, same everything. You have to train your mind, and it’s one of the most difficult things to do.

I recall going to Australia back in 2017 and a friend told me, “you’ve changed. You mention being black and you have a thing against caucasians like I’ve never seen before.”

Still carrying the weight of how society, as a whole, has treated me in this country….I was still a victim. In order to escape victimhood, you have to to hone in and own up to everything that has ever happened to you. The University of Hardknocks loves giving out degrees to just about everyone in the world; regardless of race, creed, color, religion, etc.

At the beginning of last year, and as desperate as I was, I came across Napoleon Hill’s Positive Mental Attitude and that was the beginning of the change.

From actionable steps, to habits….you have to train your mind. I’m done with the “I will” and I love “I’m going to” more…because that’s a plan. Will is in the future and will forever be in the future.

  • I’m so unbelievably grateful that I’m living in an age where ample opportunity is everywhere.
  • I’m very thankful for the support group I’ve created that constantly gives me feedback.
  • I’m proud of the fact that I’ve been able to develop my mind to the point that I get amazing ideas to improve my business and give back to the society.
  • With all my heart, thank you for the process last year….a process which was so desperately needed.

Listen to “Ramble of Positivity: Episode 030 – Kicking off The New Year on Fire” on Spreaker.

Wheel of Life with Celina Celeste: Christmas Edition – Full Year Review (2018)

Man! What a year this was! Looking back on all of my wheel of life’s throughout the year, I was a scared boy in the beginning.  I’m super surprised that I made it this far in Thailand, this year, without giving up.  Looking where I was at the beginning, trying to get away from one of the most toxic jobs I’ve ever been a part of (and for a wicked three years), and seeing where I am now?! Just how did it happen? Well, this podcast isn’t only about myself, but it’s about Celina, who joins me on this gorgeous Christmas morning to give grace to what was a life-changing year for her, too! Here are my scores, a rundown, and then the podcast. 

Personal Development – 10

Why am I starting off with one of the highest marks? Well, honestly….if it wasn’t for Napoleon Hill’s Mental Attitude, Gary Vee in my ear, communicating with entrepreneurs all around the globe…no way this could’ve been so high.  From meeting Luke Burrows in February, to Celina (you) in March, and interviewing an author named David Mauro in the early stages of the year — kicking off a spectacular run — no words can describe it.  

Since then I’ve co-host a show with Luke Burrows called Motivational Mentors.  I’ve brought entrepreneurs from Malaysia on and even hired a content writer, Jiun Ting Yong, who’s been doing show notes and write-ups on TheArsenioBuckShow.com.  I got rid of a toxic graphic designer and hired another one from Myanmar who’s done very diligent work for me. I’m not speaking to coaches, mentors, entrepreneurs and others all around the globe, exchanging ideas on a daily basis.  This year, in terms of people individuals, has topped the previous 29 years of my life…and it’s not even close. 

Physical Environment – 9.5

At the beginning, I was shrugging off a toxic work environment, and that’s basically it.  After that, and towards the end of the year, perfect workplace with flexible hours, communicating with big companies all over Bangkok who are asking me for services, and living at a perfect condo. I can’t complain. 

Career – 10

This absolutely correlates with personal development. Yes, I could’ve launched some projects, but now on the dawn of the New Years, I have a course coming out on the Grow2Gether Academy.  I’ll be making a test with Celina, herself, for an English Test Preparation course, I’m launching The Arsenio Buck Foundation and my TOEIC grammar EBook in January.  That’s about 30% of what’s happening.  Honestly, since I dumped that job, my life has completely changed. COMPLETELY!

Wealth – 7

This category remains stagnant.  Grateful, but not much of a change from the beginning of the year.  Why? Literally freelancing and hustling and have been since the beginning.  From the beginning of my new life (after my old job) until now, I don’t have a “legit job,” therefore it’s pretty hard to know what’s coming and what’s not.  Plan for the New Years? Make multiple streams of income, and three of them will be launched at the beginning of the year.  No more working for money….let money work for me. 

Health – 9

Aside from some ailments that weren’t serious, I achieved one of the biggest goals of my life (the Spartan Trifecta). 

Fun & Hobbies – 10

7 countries.  Yes, i had to go based on being pressured by a Thai government, but being able to go to HK (somewhat of a forgettable trip), and my wondrous Singapore twice, was a blessing.  Yes, going back to Malaysia to meet my newly employed content writer in April, and having gone back to Malaysia in July AGAIN for some fun, was another blessing.  I began making my own schedule with my job, and having that type of control means all the difference in the world. 

Romantic Relationships

This was by far, the worst year.  Well, it’s a year that I stayed focused and didn’t want to get emotionally involved with ANYONE. It ended up playing dividends and helping me.  I didn’t let anyone (women — lol) inside my close circle.  I kept it tight with the most reliable people in my life, and I didn’t suffer any massive heartbreaks or fallouts. 

Family & Friends – 4

It’s not a bad 4.  I know, extremely low.  Family doesn’t exist and I didn’t add any friends, but it’s the smartest decision EVER.  I don’t want to add new friends, ANYMORE, to my closed circle.  They will forever being on the outside because I simply don’t trust “friends,” I only trust those that give me oxygen. 

 

Get in touch with Celina Celeste

Links:

Things we discussed:

Personal development and entrepreneurship.

How we connected with people who shared similar values on personal development.

Career and business opportunities together with goal-setting.

Entrepreneurial mindset.

Career pathways and its abstract manners.

Clarity and volunteering.

Relationships (of all sorts).

Inner and outer circle friends.

Vulnerability and outer-layer of support.

Friendships.

Hobbies and fun.

New hobbies and picking up skills to develop when you are facing unhappiness.

Commitments and new relationships.

Self-awareness.

Physical and mental health.

Finances.

Podcast

Listen to “Wheel of Life with Celina Celeste: Christmas Edition – Full Year Review (2018)” on Spreaker.

Thank you for listening!

 

Links:

  1. Facebook page: https://www.facebook.com/thearseniobuckshow/
  2. Instagram: https://www.instagram.com/thearseniobuckshow/?hl=en
  3. YouTube: https://www.youtube.com/channel/UCIzp4EdbJVMhhSnq_0u4ntA
  4. Podcasts: https://www.spreaker.com/user/thearseniobuckshow, https://itunes.apple.com/us/podcast/the-arsenio-buck-show/id1181794790?mt=2, https://open.spotify.com/show/0x39CEN5tHvfRtfZaAMTgQ?si=8cpdu1rTTjKHogufXh91Cw
  5. Website: https://thearseniobuckshow.com/
  6. Twitter: https://twitter.com/arseniobuckshow?lang=en

Physical Environment: Goals for 2019!

I was on the fence back in 2017.  I wasn’t sure if I was going to take a long journey to South America, or wait it out and see how it played out in Thailand.  Nonetheless, I was a scared child — AGAIN! I wasn’t sure what was going to happen next.  I’m so grateful I stuck things through and battled out a very toxic old job.  Now? Well let’s somewhat review what has happened.

I think I worked at about 6-8 places.  One physical environment, a potential employer that interviewed me (and pressured me to hurry and get a visa) had a stench to it.  I trusted my instincts and bombed everything at the end.

Of course I’ve mentioned the wheel of life on so many occasions already, but what I will do is talk about how bad my physical environment was suffering at the beginning of the year.  From detoxing from a terribly racist job, to almost accepting another terrible job.  I’m so fortunate and grateful that I went with my heart, and now my physical environment is about a 9.5.

However, the focus is you.

Ask yourself these questions.

  1. Am I content with my workplace? If I am, will it take me to the next level next year?
  2. If I’m not growing in my job, what steps can I take to look elsewhere?
  3. How’s my home life? Am I enjoying myself at home?
  4. Do I enjoy coming home at night? Is my neighborhood safe? Is there privacy and serenity where I live?

My condominium has been peace. Sure, there’s an annoying security lady who eavesdrop when I walk into the lobby and gives my students dirty looks “as if they’re prostitutes — that’s the Thai mentality — I suppose.” Other than that, it’s fantastic and I’m resigning a new contract.

How about my job? Well, after a few cold shoulders and misunderstandings, I’ve been working at this “primary” job for about 7 months already.  There are multiple branches of this place…and some places are not good AT ALL, but I’m fortunate to have landed at a great place to teach.  The money sucks, but it’s just a source of income that will be finished next year.  The other places I LOVE!!

So, it’s your turn…..

Listen to “Physical Environment: Goals for 2019!” on Spreaker.

Positive Mental Attitude: Season 2 – Episode 18 – Can You Attract Happiness?

There was a particular interviewee who was a best selling author in Australia who was suppose to come on and talk about Happiness.  Obviously that didn’t happen, so here I am in the latter stages of this book talking about Happiness.

Can you attract it?

Happiness, depression, repression, guilt, enthusiasm…they’re all conditions and adjectives that we can inherit at any time. That’s a fact.

Striving after happiness is also about focusing on your core values.  Your belief systems.  What are you around? Are you around all types of positive circumstances? If so, you’ll unconsciously attract great things to you.

“I want to be happy …” A popular song starts off with words that contain a great deal of truth: “I want to be happy, but I won’t be happy, ’til I make you happy, too!”
One of the surest ways to find happiness for yourself is to devote your energies toward making someone else happy. Happiness is an elusive, transitory thing. And if you set out to search for it, you will find it evasive. But if you try to bring happiness to someone else, then it comes to you.”

Excerpt From: Napoleon Hill. “Success Through A Positive Mental Attitude.” iBooks. https://itunes.apple.com/us/book/success-through-a-positive-mental-attitude/id381618319?mt=11

And then there was this.  Have you ever felt an unbelievable amount of joy when you did something for someone else? Let me put it to you like this.  I had a student who was smiling from one corner of his eye to the other.  He had come into my place of work to surprise me.  In just 6 hours teaching, I taught him how to pass the IELTS examination, catapulting him to England (where he’s going to school now).  I sat down and I was just so overjoyed that I helped someone achieve such an amazing victory in life.

That will stay with me forever.

It’s like the video that Gary Vee recently posted about the lady giving him her gun license, sobbing and saying “I don’t need this anymore.”  That is the moment of true fulfillment.  Stopping someone from committing suicide. Ok, that’s probably not happiness, but that’s utterly fulfilling.

“You are a happy person during a period when you predominantly experience that positive state of mind in which you are happy combined with that neutral state of mind in which you are not unhappy.

And you can be happy, content, or unhappy. For the choice is yours. The determining factor is whether you are under the influence of a positive or negative mental attitude. And that factor you can control.
Handicaps are no barrier to happiness. Surely if ever there was a person who might have been expected to complain of unhappiness Helen Keller was that person. Born deaf, mute, and blind, deprived of knowledge of normal communication with the persons who surrounded her, she had only her sense of touch to help her to reach out to others and to experience the happiness of loving and being loved.”

Excerpt From: Napoleon Hill. “Success Through A Positive Mental Attitude.” iBooks. https://itunes.apple.com/us/book/success-through-a-positive-mental-attitude/id381618319?mt=11

Podcast

Interviewee #19: Best-Selling Author Tiffany Okafor & Shifting The Mindsets of Millennials

Tiffany Okafor is a best-selling author, inspirational speaker and mindset mentor based in Los Angeles, CA. As a speaker and mindset mentor, she takes a no-nonsense approach to helping millennials shift their mindsets so that they can lead happier and more peaceful lives. Her best-selling book, BITCHY, provides an even deeper insight into the techniques she believes will allow us all to dive deeper in love with ourselves and achieve success in all areas. BITCHY is currently available on Amazon: http://amzn.to/2EdXOkM.

Get in touch with Tiffany Okafor from California, Los Angeles

– Mindset Coach.

https://www.spreaker.com/user/thearseniobuckshow/interviewee-19-best-selling-author-tiffa

Links:

 

Things we discussed:

  • Introduction of Tiffany and what she do?
  • When did Tiffany start on personal development?
  • What Millennials are battling now?
  • Journaling is a way to write your thoughts to understand who you really are.
  • What about fear? What really makes Millennials fearful?
  • How can Millennials overcome fear?
  • How to be yourself (b*tch)?
  • Being a b*tch is all about being honest.
  • When did you develop self-awareness? How did it happen?
  • How do you apply the Law of Attraction?
  • You have the power to control your sanity.
  • What is your morning routine like?
  • What are some personal development books for easy reading that you will recommend to potential readers?
  • You need to confront your past and be forgiving.
  • What is Tiffany’s biggest failure.
  • Stop focusing on negative energy; the power of perception.
  • What is the ultimate purpose of Tiffany Okafor to the world?
  • Connecting with Tiffany Okafor.

 

Thank you for listening!

 

Thank you so much for joining me for this podcast. Please do write down some feedbacks and comments. Please do share this podcast to your social media.

 

Links:

 

The Most Important Questions of Your Life

The most important questions that schools do not ask students.  I’ve done this before, and I’ve also replicated what Vishen Lakhiani did in one of his videos.  These questions are vastly important for a lot of people, but yet they go undiscovered because of outside influences.  With the PDF that I provided below and with plenty of empty space, get your life back together and take charge NOW!

Here are some of the questions I’ve answered….

What is my life purpose? To inspire people with my voice all around the world; to build an organization that brings innovation to rural villages and focus on the core geniuses of individuals; to make learning English as easy as possible and build a thriving community where people can help one another on a daily basis.

What are my dreams?

What are my goals?

What am I grateful for?

What makes me happy? Running, speaking, living and laughing.  I make sure I do my exercise once a day to bring that fulfillment that’s needed at the beginning of the day.  I also speak (with my podcasts, live video, or YouTube) on a routine basis (and that’s teaching, too).  I feel most alive when I’m speaking and working out; therefore, I’ve dedicated an amount of time to do these things.

How would I like to grow personally? Become a better empathic listener.  To build and nurture my relationships and not let go so easily.

How would I like to grow spiritually?

What would my perfect relationship look like? Walking anywhere and anywhere in the world, unattached to “our” surroundings while blissfully laughing the day away.  Interdependency and not having to rely heavily on one another like traditional relationships.

What would my ideal family life consist of?

What is something that I’ve always wanted to do?

What would I like more of in my life? Free time.  I’m dedicating far too much time to something that students can learn with (and will learn with) through virtual reality in the coming years.

What would I like to do more of in my life? Enjoy the little things.  Spontaneity.

Where would I like to travel? Mongolia, Kazakhstan, Cyprus, Gibraltar, Macedonia, Kenya, Egypt, Morocco, Fiji, Samoa, Norway, Sweden, Croatia, Costa Rica, Colombia, Chile, Panama.

Where would I like to live? For now, Asia.  In about ten years, I want to establish my presence in South America where I’ll retire.

What career would I ideally choose or create for myself?

What are my financial goals?

How can I give back within my community?

Which causes or charities would I like to be more involved with?

If I could change the world, how would I make it a better place?

Life Goals Assessment

How To Use Affirmations

Tony Robbins said the late Jim Rohn told him, “you have very poor psychology.  Makes some statements about the life you want to live.  Restate it over and over and over again.”

There was a homeless man asking Tony for some change one evening and all he asked for was 25 cents.  Tony then pulled out a wad of cash with a lot of 100$ bills on top of it….the man looked at the money, the quarter, and then Tony.  He took the quarter and told Tony, “you’re weird!”

You get in life what you ask for.  Sure, entrepreneurs will talk about “hustle, hustle, hustle….affirmations and meditations mean nothing,” but I can go so far to tell you that many of the entrepreneurs out there lack empathy and have rotten personalities.  They’re in fight-or-flight mode 24/7 and they always think the “worse case” scenarios.  Everyone has bluerprints; whether they’re social, geographical, financial, etc.  To get over that negative conditioning, I don’t care how much you hustle, you’re going to have to reprogram your mind.

How to use your affirmations.

  1. Repeat your affirmations at least three times a day.  The best times are the first thing in the morning, the middle of the day, and around bedtime.
  2. Work in depth with a few affirmations.  This is much more effective than working less frequently with a greater number of them.
  3. Say your affirmations out loud, if possible.  If not, read them silently to yourself.
  4. Close your eyes and visualize yourself as the affirmation describes.  See the scene through your eyes, as if it were happening around you, just the way you would be seeing it in real life.
  5. Hear the sounds; see the images that would be present when you successfully achieve what your affirmation describes.  Include any other people who would be there, and hear their words of encouragement and congratulations.
  6. Feel the emotions that you would experience when you achieve this goal.  The stronger your feelings are, the more powerful the impact.

My most powerful affirmation…..

I’m more handsome than ever!

The drop back of this story has to be the fact that I would constantly say, “Thai women hate black men!” So what ended up happening? I attracted to me the most disgusting specimen imaginable three years ago.  So, how could I reverse the negative self-talk? By using reaffirming positive self-talk.

Pick a solid three affirmations.  I’m talking about affirmations that negative the most common negative self-talk phrases you spew everyday.  Example, I asked my students what happened during there tenure while learning English and they constantly said, “I’m stupid” — although they go to the best university in Thailand? That’s absurd. It’s ridiculous.  You can’t be STUPID in learning a language, so instead say “I’m brilliant with learning English as I learn 30 minutes in both the morning and evening.”

I’m fat, I’m stupid, I’m black, I’m not handsome enough, I’m not beautiful enough, I’m not tall enough, I’m not smart enough, I’m not experienced enough.  Enough with the bullshit opinions of others.  Reprogram your mind NOW!

Teemaree Interview on Affirmations 

How To Make Affirmations

Ramble of Positivity: Episode XXI – On The Brink

Wow.  It’s been a magnificent ride with lots of bumps and bruises along the way (also known as Character Building Moments). I’m very grateful for having the opportunity to teach in that particular area of Bangkok and develop the skills needed to get me to this juncture.

You know, I kind of question myself sometimes though.  The ‘if,’ right?  It’s like when things started going soar two years ago – I did nothing in terms of job-searching or looking outside the box.  However, that was the moment I needed to get out and pursue greater things.  It’s very unfortunate that I had a situation occur that was beyond head-scratching that made be realize, “Arsenio, time to go!”

And so, here we are! A remarkable mentor, who has more than 30 years of IELTS (test-prep course) teaching experience, grabbed me and put me under his wing.  In just 20 minutes, I learned more than I did the previous 2.5 years.  YIKES! That’s the fine line between someone who cares and loves what he does versus people who are here based on obligation.

On the eve of my new life, I’m so grateful to look back and said, “god damn! Well that was interesting!” From the very beginning, to having opportunities teaching big time corporations.  My growth was stunted and hampered, especially after the changing of a head teacher.  I never asked myself, “why am I here? Am I learning or dying?” I wish I did, but it brought me to a very enticing juncture in my life.  The suspense of the future is no longer killing me, and now I have complete control over the “now.”

I’ve now committed to 1-hour of learning everyday, too.  Whether it’s on podcasts, YouTube, or reading.  Just this morning I was able to learn for about 1.5 hours (commuting).  That ‘so-called’ downtime could be used for learning, and so now I’m very adamant with getting a daily dose of REAL education in my system on a routine basis.

I’ve shut off the past, which has been really slowing me down and clogging up my attention units.  Everything that has happened over the years are now archived and will be talked about in a future Tedx in a form of inspiration.  That is all!

And now on the cusp of a very enticing race (Spartan Sprint in Kuala Lumpur), and now me hustling and grinding in terms of my next step, I’ve now ripped apart the shackles that had me paralyzed for so long and faced the fear.

However, that fear is freedom.

THANK YOU!

For all the supporters who read my blogs from Spain, to Mexico, then shooting all the way east the motherland continent of Africa.  I’m grateful for all of you!

Podcast

 

New Morning Routine!

This has been a long time coming, but this absolutely super-charges my morning like no other morning has before!

It all starts with the evening though.  If I don’t have a successful evening and sleep after 9:30pm, it’ll throw a curveball at my mornings and I’ll have to take out one of the above, which could be detrimental.

Anywho, let’s get into these pictures.

MindValley Podcast

So, I’ve been a loyal follower of MindValley for the longest and absolutely love Vishen as a speaker.  He speaks so much truth and has written excellent books – all while creating a 300 person company that creates courses for people worldwide.  This is an amazing humanity + company; and in addition, they have a podcast!  The podcasts features some of the best speakers around the world and my absolute favorite, without any doubt, is Lisa Nichols.  The Lisa Nichols podcast on MindValley’s podcast is the one where she’s in Cancun giving a guided meditation.  This is the first thing I listen to upon waking up because I’m still in the “dream consciousness.”  If I can have incredible feelings, especially of Joy in that state, I set my soul on fire!.

Glenn Harold

Immediately following that, I love doing my guided meditation.  At this time, I’m hoping that I’m pretty much wide awake so I don’t fall back to sleep.  If I am, I can focus much more on the affirmations and guidance.  My favorite one for the mornings is the “Procrastination” one, because after the program is finished, I’m so focused with my morning tasks.  The ones I use to go to sleep are often Solfeggio, which is an ancient, 6-tone scale used in the recordings.

After that, I officially wake-up with my energy higher than ever because I’m focused on pure gratitude.  I then go to YouTube and put on a specific video whereas a man is stating affirmations over a 15-minute video.  I put this on my bose speaker and go into the kitchen to take some immune support, joint-support, and Thermobond (Herbalife) tablets.

I take a pre-workout (depends if I’m working out) and hop into the shower, giving grace to everything in my life.  This lasts from about 5:15am – 6am.  After that, I can tackle the world.

 

Flights/Hotels/Spartan Tickets Booked – Training Commenced

To give everyone a nice little update on the upcoming trip to Malaysia, I’m EXCITED!

I haven’t left the country since Maldives last year.  Does anyone know how long it’s been?! Although I’ve now left a very forgettable neighborhood, the “fun and hobbies” portion of the wheel of life has taken a massive hit.  I now have a lot of free time to focus on my projects, but I’m still missing out on a key piece of my happiness.

TRAVELING!

Well, I’m back! Malindo Airlines (praying everything goes well because I’ve heard horror stories), a gorgeous hotel (PARKROYAL) in KLCC, and an easy way to get to the race.  This trip should go perfectly.

This trip also marks the breaking of the chains and shackles I’ve had for so long.  So grateful for everything, but it’s time for the new life to begin.  Officially on a tourist visa and really not sure what’s going to happen or what to expect next.

Nevermind all that though.  This is about the Spartan Race, an appetizer leading up to the main dish in May (Spartan Super).  It’s really funny because I’m between a rock and a hard place at the moment.  I’m trying to figure out who to go with.  I promised a friend last year I would go with him, but after he brought along one of his friends who failed to run more than 1km, I really don’t want to “walk.”  If I want to walk, I’ll walk at home or on a treadmill.  All the training and everything leading up to the Spartan was based on cardio.  If someone failed to prepare cardio, the most important aspect of the race, disaster will happen (and did at that point).

If I go with some others, there will be a group of 20.  I know within the group of 20….at least half of them won’t be doing cardio.  Therefore, I’ll have to walk for 13-15km, which would take AGES! So this is the big problem with doing the Spartan Super.  I can hurry up and find a friend (somehow) to go with who’s a beast, but it’s difficult.

Nonetheless, this Malaysia Spartan is going to be a battle for me, just because I’m going to try and finish it as fast as possible (record time) and see if I can compete in the competitive or elite next time.

Training

I’ve been busting ass (not that way) in the gym.  Over the last couple of weeks (including Friday – a day I ran 10km and did a one-hour class later in the evening), I’ve gotten my body back! This is what I LOVE! Looking like a damn Greek God! More importantly, I ran 10km (felt very odd at the end) without any issues.  I went to the gym to buy a protein shake, up to the Skytrain, and felt perfectly fine (unlike my earlier years where I felt like hell).  I’m doing a series of different movements, body weight exercises, and developing strength in my legs.

With Spartan, cardio and upper-body are the most important parts.  The first Spartan I did last year sucked.  My upper-body was…….weak.  However, the second Spartan I did, I couldn’t believe how much my strength increased.  Cardio in KL (last July) was amazing, but overall upper-body was sub-average.  Second Spartan I did….completely crushed it.  Now with having the experience….here’s my workout regimen on a weekly basis.

Monday – Class: Lab Leaner + Kettlebell Strength

Tuesday – Cardio (bike and treadmill) in the morning

Wednesday (City Run – 10km)

Thursday (upper-body on my own)

Friday – Class: Lab Stronger

Saturday and Sunday – Rest days or core work.

This is just for the 7km race.  After April 15th, my workouts will get much more difficult leading up to the Super after my birthday in May.

Stay tuned for more!