As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes a day to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress. The same principle that strengthens muscles also strengthens discipline, confidence, and resilience.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits being secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

August Daily Challenge: Lower Leg Level Up

• One-minute deep squat hold

• 100 calf raises

• 100 toe raises

• One-minute toe walk

• One-minute heel walk

Modifications for all movements offered below allowing this challenge to be accessible for all regardless of age, weight, or ability.

Subscribe now

Lower Leg Work

Your lower legs are the foundation of nearly every movement you perform. They absorb force, stabilize the body, and transfer power between the ground and whatever you’re trying to do. Training strength and mobility in the lower legs can directly improve your ability to run, jump, change direction, balance, and tolerate repetitive impact. Whether you’re running, jumping, lifting, hiking, playing sports, or simply moving through daily life, the lower legs are constantly working.

The goal behind this month’s daily challenge is to enhance lower leg strength and ankle mobility. Adaptations in this part of the body will improve performance while reducing injury risk in any movement that involves your legs.

Make sure you watch the technique video above to learn about modifications so you can start at a manageable level based on your experience and current ability.

The primary purpose of all of this is to develop resilience physically, mentally, and spiritually.

Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Deep Squat Hold

Deep squat holds improve ankle mobility, hip mobility, lower-body strength, balance, and positional resilience.

1. Stand with your feet approximately shoulder-width apart. Point your toes forward or turn them slightly outward.

2. Brace your core and keep your chest comfortably upright.

3. Descend by bending your knees and pushing your hips down and slightly back.

4. Continue lowering until your hips are as deep as you can comfortably achieve. Ideally, your thighs should move below parallel, but only go as deep as your mobility allows. Read regressions below for ways to help you decrease depth with support.

5. Keep your heels flat on the floor.

6. Find a comfortable bottom position where you can maintain control without pain. You can allow your elbows to gently press against the inside of your knees to help create space. Your knees may also extend beyond your toes.

7. You can either keep your back straight or slightly round the spine to rest in this hold.

8. Breathe slowly and naturally while holding the position. Try to relax your hips, ankles, and lower body rather than fighting the position with unnecessary tension.

Regression: Sit on a sturdy surface that is no taller than your knee line or hold onto a sturdy doorframe, squat rack, or object for support.

Progression: Progress the modifications by decreasing the height of the surface you’re sitting on or reducing your reliance on support. Progress the unmodified hold by gradually increasing the hold duration or adding controlled movements such as gently shifting your weight circularly, forward and back, or from side to side while maintaining the deep squat position.

Calf Raises

Calf raises strengthen the calf muscles while building the capacity to produce force through the ankles.

1. Stand upright with your feet about hip-width apart.

2. Keep your knees straight but not locked.

3. Shift your weight slightly toward your toes.

4. Slowly raise your heels off the ground, pushing through the balls of your feet.

5. Continue rising until you’re as high onto your toes as comfortably possible.

6. Pause briefly at the top and squeeze your calves.

7. Return to the starting position in a controlled fashion.

8. Repeat for your desired number of repetitions.

Regression: Hold onto a wall, railing, or sturdy surface for balance if needed.

Progression: Perform on the edge of a step, allowing your heels to drop below the step before driving up onto your toes. You can also do slower reps or wear weight.

Toe Raises

Toe raises strengthen the muscles along the front of the shin that help control foot and ankle movement.

1. Stand upright with your feet about hip-width apart.

2. Keep your heels firmly planted on the floor.

3. Shift your weight slightly toward your heels.

4. Lift the balls of your feet and toes off the ground.

5. Pull your toes upward toward your shins as high as you comfortably can.

6. Pause briefly at the top.

7. Return to the starting position in a controlled fashion.

8. Repeat for your desired number of repetitions.

Regression: Hold onto a wall, railing, or sturdy surface for balance if needed.

Progression: Stand with your back against a wall and your feet slightly forward. Lift your toes repeatedly while keeping your heels planted.

Toe Walks

Toe walks build calf endurance, foot strength, ankle stability, and balance.

1. Stand tall with your feet hip-width apart.

2. Rise onto the balls of your feet so your heels are elevated.

3. Keep your body upright and your core lightly engaged.

4. Begin walking forward while staying up on your toes.

5. Take controlled, short steps.

6. Maintain your balance and keep your heels off the ground throughout the walk.

7. Continue for your desired distance or time.

Regression: Walk in place while holding onto a wall, railing, or sturdy surface for balance if needed.

Progression: Increase the distance, time, or carry a light weight.

Heel Walks

Heel walks build shin muscle endurance, ankle stability, and balance.

1. Stand tall with your feet hip-width apart.

2. Lift the balls of your feet and your toes off the ground toward your shins.

3. Keep your body upright and your core lightly engaged.

4. Begin walking forward while staying up on your heels.

5. Take controlled, short steps.

6. Maintain your balance and keep your toes off the ground throughout the walk.

7. Continue for your desired distance or time.

Regression: Walk in place while holding onto a wall, railing, or sturdy surface for balance if needed.

Progression: Increase the distance, time, or carry a light weight.

Progression Guide

For beginners:

• Complete supported modifications until you become comfortable

• Reduce the repetitions or duration

• Complete smaller sets of each movement (such as ten sets of ten reps each for raises and 15 seconds on/15 seconds off for timed movements)

• Progressively increase difficulty until you are able to complete the entire workout unmodified and unbroken

For intermediate/advanced:

If you can complete the challenge unmodified and unbroken:

• Slow down the repetitions

• Add reps/time

• Add weight

As always, compete with yourself yesterday.

Quality of form is more important than quantity of reps. Become comfortable with the technique first, then increase your volume.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the moments you see what you’re made of.

These are the days that change you.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of August, if you consistently complete this challenge regardless of modifications, you’ll improve lower-leg strength, ankle mobility, balance, muscular endurance, and confidence in your ability to do difficult things consistently.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

*Special Offer*

Join our community and earn a one-month paid subscription to Resilient Mental State:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your one month paid subscription, share your story at the end of August:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

In early 2025, I read ’s book Not Too Late. In it, Wendy shares her transformative story of deciding to begin training for and competing in obstacle course racing (OCR) in her mid-40s despite already being successful as a journalist and author. In each chapter, she also uses her investigative mind to dig into the science behind taking on new and difficult challenges to derive practical wisdom for anyone looking to improve and find fulfillment throughout life. The book made me learn, laugh, and cry while reinvigorating my interest in endurance events, particularly obstacle course racing.

I had raced several obstacle courses throughout college, graduate school, and the military, finishing in the top 1% of my age group, winning team events, and qualifying for the OCR World Championship after placing fourth overall in the elite division of Guam’s Trench Challenge. While these outdoor, unpredictable, and extremely challenging events will always appeal to me, it was the idea of getting back into it with my older son that was especially exciting.

Six years old now, Sam is my extraordinary introvert. An athlete in every sense of the word, he’s strong for his size, fast, tough, agile, and seems able to climb just about anything. Sam’s most impressive attribute, however, is his spirit. When he puts his mind to something, he does everything in his power to execute no matter how many times it takes or how challenging it is. He’s embraced swimming, gymnastics, and roller skating because he prefers solo sports that don’t require competition. He will do anything with or against me, but he otherwise tends to gravitate toward his small, close-knit groups and individual pursuits.

When I brought up the idea of doing a Spartan Race together last year, Sammy initially didn’t like the idea of racing against other kids. While I explained it was less of a race and more of a fun event to test yourself where he’d have me by his side the entire time, he saw it as a competition that he wasn’t ready for. I decided to sign up for an event myself in October 2025 just so I could share a recent story and pictures to help with expectations. The race was epic. Seven miles up and down the beautiful black diamond mountains of the Massanutten, VA Ski Resort with over 25 obstacles interspersed throughout. My performance was underwhelming, but it ultimately accomplished the mission of getting Sam a little more interested in beginning to consider doing an event of his own.

Over the winter, we did a few hikes where we’d pretend to complete various obstacle course challenges. In swimming, he tested out of his age group and was placed in the class for kids two to three years older than him. In gymnastics class one day, all the kids did a dead hang contest and my dude comfortably remained on the bar for over two minutes before the last kid dropped. A few days later, I challenged him to see if he could beat his dad in a dead hang. Like his classmates, I fell just before two minutes while he made it to three and a half. All of these experiences were progressively building his confidence. His hard work and good attitude were beginning to produce results which in turn made him interested in further testing himself.

Keeping my eye on the Spartan event calendar, we finally found a good weekend for an event nearby in Poconos, PA on July 11th. Just he and I would make the ninety minute trip while his mom and my in-laws watched the other kids during the hot July afternoon.

On the way up in the morning, Sam admitted he was feeling pretty nervous. We talked about how feeling anxious just shows you care and how the feeling of excitement and nervousness is identical in the body. I told him about all the things that make me nervous and how it’s a great reminder each time that these feelings only show those things still matter to me. Our goal for the next few hours would be to save that energy, knowing we will want to leverage it when it came time to get moving. To relax the nerves and distract the mind, we decided to listen to some music starting with his current favorite song “I’m Good” by Jelly Roll. After it finished, we thought the words “I’m good” would be an excellent motto to remember whenever we felt the nerves building up or when things get especially challenging during the race.

We thankfully arrived two hours early as the registration process took over an hour to get through while Sam searched for different kinds of rocks or climbed onto my shoulders. Once we got in, we found our way over to the kids area. As we settled in, Sam noticed kids finishing from a previous race covered in mud, sweat, and smiles. I told him those kids were smiling because nothing feels better than overcoming a challenge. It didn’t matter what place they were coming in, it just matters they finished. He also noticed how big some of the kids were warming up for his race. I reminded him he will be one of the younger and smaller runners as the recommended age for this event was seven to nine years old with him only being six and a half and on the smaller side for his age just like I had always been. Just like the kids who were still finishing up with their race, we discussed our primary goals were to try our best and have fun doing it.

After completing our jumping jack warmup, we entered the start area ten minutes before race time. We saw the first 100 yards of 1.5km course was a steady uphill climb. Learning from my past mistakes, I told him most kids are going to take off in a sprint to get out in front. Our goal will be to settle into a comfortable jog that allows us to keep moving with controlled breathing. He liked that idea and told me to keep it down so other kids wouldn’t hear the plan.

The race announcer came out to have everyone yell “I am a Spartan” before getting things rolling. In typical fashion, we weren’t loud enough the first time so he had everyone yell it again. Sammy liked that. His quiet nature had him just mouth the words the first time, but he fully yelled it the second time around. We were then on our way.

Around sixty kids were in his heat and he was definitely on the smaller end. As we predicted, most of them took off in a sprint while he stuck to the plan. Jogging at a manageable pace where he could still occasionally take a breath in through his nose was what he said he would do and he executed flawlessly despite being toward the back of the pack. After crawling under some ropes and climbing over a few walls, Sam was already starting to pass some kids who either were asking for help on the walls or taking short breaks.

As he navigated up and down some muddy hills and through the pools of water in between, I could see the fatigue setting in. His adorable, determined face was puckering more as he began breathing primarily through his mouth. He asked me if I could carry him for a bit after completing the muddy hills when he saw he was in for another uphill run for about 50 yards. As much as I wanted to hug and carry him for a bit, I told him he should try walking and breathing through his nose for a bit before taking a break or getting any help from me. After taking less than 10 steps walking, he decided to start jogging again at a comfortable pace. He wasn’t passing kids during this time but he also wasn’t getting passed.

The next few obstacles required the skill of climbing. Being his favorite thing to do, the joy of navigating a metal contraption he had to scale along before hitting a bell seemed to lift his spirits. He picked up the pace as he ran to the rope climb over a wooden A-frame. Having already been scaled by hundreds of kids that day, this thing was wet, muddy, and therefore very slippery. Sam waited for his turn as he watched kids continue to struggle and fail at getting over this obstacle. Often parents would help or kids would stop to take a break while someone else gave it a try. When a rope became available, Sam grabbed on, sat back, and walked up the wall perfectly on his first attempt as kids continued to slip, fall, and ask for help all around him. He had covered some ground after climbing down the other side and was now in the middle of the pack.

We could see a big, rocky hill in front of us. What we couldn’t see were the 20lb sandbags waiting at the bottom for each kid to carry up and then back down the obstacle. Sam is 45lbs soaking wet. Carrying almost half his body weight, especially on an unstable incline, was going to be a new challenge for him. He impressively heaved the bag up and bear hugged it to his chest. I told him it was a great grip but he needed to watch his footing as he walked up the hill. Within ten seconds, he slipped and dropped the bag. He picked it up again but then dropped it shortly after due to the weight and loose ground he was standing on. Looking up the hill and how much further he still had to go, he looked at me and concerningly said, “I don’t know if I can do this dad.” Again wanting to jump in and help like many parents were doing, I instead suggested he try different ways to drag it up the hill. Forward, backward, along his side with one or both hands, each way allowed for a change in pace and potential mini breaks for the muscles being primarily worked in a given movement. Slowly but surely he made his way up the hill. At one point, he stopped to help another kid grab the sandbag he had just dropped when falling. Proud moment for me. What a demonstration of character. First race, lot of perceived pressure, struggling on the hardest obstacle, yet still considerate of others. When he reached the top I could see a grin forming on his face in realizing what he just accomplished on his own. As he started to slide down the muddy hill with his sandbag, I asked him “How are you feeling son?” He briefly connected eyes with me responding with “I’m good” while giving me a smirk indicating he remembered the motto we discussed. This was the first but not last time I’d tear up this afternoon. The spirit he demonstrated on that hill despite what could have been overwhelming frustration and fatigue was beautiful to watch. It was hard, it hurt, and he fell down several times. His attitude and focus, however, never faltered.

At the bottom of the hill he took off around a long turn only to find another hill that was steeper and taller than the previous one. Thankfully, no sandbag needed this time. He resorted to bear crawling up the slippery parts and found a way to start catching up with other kids as he dug in. By the time he reached the bottom, he was probably in the top ten of kids regardless of parental support. He took off running at his fastest pace yet and would only be passing more peers while not getting passed for the rest of the race.

After a few impressive completions of climbing obstacles, Sammy found himself standing by another pile of sandbags. The task was to pick one up and carry it 15 yards out and back on relatively level ground. Two older kids were dragging their bags along as Sam powerfully deadlifted his up and squeezed it to his chest as he proceeded to run to the end and back flying by both kids. Both the volunteers helping at this station were excitedly cheering him on as he fell into the pile of sandbags where he started. One said, “well that was the coolest thing I’ve seen all day” as Sam sprinted on after his wipe out.

The last climbing and crawling obstacles were spaced out between some trail runs. I actually needed to pick up my own pace to keep up with Sam at this point. After passing a few more kids as he sped through the last few stations, he told me how great he felt right before he turned on the afterburners and sprinted the last 30 yards.

The elation he demonstrated after running through the finish line was a beautiful moment. “Let’s go!” “You did it!” “Whoo!” are all things I could see and barely hear him saying to himself as he retrieved his medal. He completed his first competition of any kind and did it all on his own. Without prompting, he proudly said to himself before taking a few pictures, “I am a Spartan!”

On the way home, I was telling Sam how proud I was of him. While it was very cool he ended up finishing in the front of the pack of 60 kids mostly bigger and older than him, I told him I was way more impressed in how he did it. He faced genuine adversity several times throughout the race. Despite straining, falling, and bleeding, he never complained, cheated, or mistreated. He finished the second half faster than he started. He found ways to endure, adapt, laugh, and even help someone else who was struggling. He showed he can do hard things, handle uncertainty, and exceed his own expectations when he’s willing to put forth his best effort and attitude. I told him these lessons and those attributes will take him far in life no matter what he decides to do. I finished by saying, “All I know is anyone would be lucky to have a guy like you on their team. I’m really glad you’re on mine buddy. I couldn’t have prayed for a son better than you.” I checked the rear view mirror to see a little sparkle in his tired eyes as he responded with “I’m just really thankful you’re my dad.” A few moments later, he was asleep and I had my second wonderful cry of the day.

There is nothing I have accomplished or will ever accomplish in this life that will top moments like these. Of all the roles I’ve had, being a father is the most rewarding and challenging. Core memories like this one are reminders the daily grind, unknown impacts, and continuously changing phases of development are worth the patience, empathy, and endurance.

All we ultimately control is the attitude and effort behind our actions. My son demonstrated the power of this perspective and provided a lesson I will continue to strive for in all domains of life.

If there’s anything I hope to accomplish in this life, it’s raising my kids into resilient adults while being a dad they are thankful to have.

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes a day to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

July Daily Challenge: Forearm Fortifier

Using a light dumbbell or handheld weight of any kind, complete:

• 25 wrist curls

• 25 reverse wrist curls

• 25 wrist rockers

• 25 forearm windmills

• Accumulate one minute dead hang or farmer’s carry (medium to heavy weight)

Modifications for all movements offered below allowing this challenge to be accessible for all regardless of age, weight, or ability.

Subscribe now

Wrist Rehab

I’ve dealt with a nagging wrist issue for years. Maybe it’s from poor ergonomics while primarily carrying my kids with my left arm. Maybe it’s years of Jiu-Jitsu and countless burpees. But I bet it’s because I rarely train my forearm strength and wrist mobility. Sure I hold/carry heavy things and grab onto stuff for climbing and grappling regularly, but I’m never intentionally moving my wrists in all planes of motion with resistance.

That’s going to change this month.

Neglecting parts of the body creates vulnerabilities. Our weaknesses eventually are revealed. Continue to avoid them, as I have with my wrist, and they’ll eventually fail you. We are only as strong as our weakest link. Either fortify the link or eventually watch it break.

The purpose of this month’s daily challenge is to enhance forearm strength and wrist mobility. Consistently moving the wrists with resistance through their full range of motion will begin to cause adaptations in ways your lifestyle is either missing or compromising.

I’m excited to see what objective and subjective progress results from this short workout throughout the month.

Make sure you read the technique instructions and watch the videos below to learn about modifications so you can start at a manageable level based on your experience and current ability.

The primary purpose of all of this - resilience development physically, mentally, and spiritually.

Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Wrist Curls

1. Stand or sit while tightly holding a dumbbell, barbell, or other type of handheld weight with a palms-up grip

2. Lock your elbows to your sides if standing or rest your forearms on your thighs or a bench if sitting with your wrists extending just beyond where your forearms are resting

3. Allow your wrists to bend as far back as possible while holding the desired weight to enter the starting position

4. Keeping your forearms still, curl the weight upward by lifting only at the wrists

5. Pause briefly at the height of your lift

6. Return to starting position for one repetition

7. Maintain controlled movements throughout and avoid bouncing or using momentum as you complete your chosen rep count

Reverse Wrist Curls

1. Stand or sit while tightly holding a dumbbell, barbell, or other type of handheld weight with a palms-down grip

2. Lock your elbows to your sides if standing or rest your forearms on your thighs or a bench if sitting with your wrists extending just beyond where your forearms are resting

3. Allow your wrists to flex as far back as possible while holding the desired weight to enter the starting position

4. Keeping your forearms still, curl the weight upward by lifting only at the wrists

5. Pause briefly at the height of your lift

6. Return to starting position for one repetition

7. Maintain controlled movements throughout and avoid bouncing or using momentum as you complete your chosen rep count

* This movement often requires a lighter weight than wrist curls

Wrist Rockers

1. Stand or sit while tightly holding a kettlebell, dumbbell, or other type of handheld weight with your arms resting along the side of your body

2. Lock your elbows to your sides and let the weight hang alongside you if standing or below you if sitting to enter the starting position

3. While keeping your forearm still, raise the weight toward your thumb

4. Pause briefly at the height of your lift

5. Return to the starting position and then raise the weight toward your pinkie finger while pausing at the height of your lift

6. Return to the starting position again for one repetition

7. Maintain controlled movements throughout and avoid bouncing or using momentum as you complete your chosen rep count

Forearm Windmills

1. Stand while tightly holding a dumbbell, barbell, or other type of handheld weight with your elbows locked to your sides, bent 90 degrees, and a palms-up grip to enter the starting position

2. While keeping your forearms locked to your sides, rotate your forearm until your palm faces downward

3. Reverse the movement until your palm faces upward again for one repetition

4. Pause briefly at the extent of each of your turns

5. Avoid bouncing or using momentum while continuing to rotate back and forth with controlled movements as you complete your chosen rep count

Dead Hang

1. Stand beneath a pull-up bar or ledge

2. Lock your thumbs to your hands as you step or jump up to grasp it with both hands facing forward about shoulder-width apart

3. All five fingers on each hand should be wrapped around the bar/ledge as you allow your arms to straighten while maintaining slight engagement in your shoulders and core

4. Hold the position for the intended amount of time (break as needed)

Farmer’s Carry

1. Stand between two dumbbells, kettlebells, a barbell, a trap bar, buckets full of water/rocks, or other handheld weights

2. Hinge at your hips, bend your knees, and squat down to grasp the weight(s)

3. Brace your core, maintain posture throughout your spine, and stand up to enter the starting position

4. Walk forward for intended amount of time

5. Maintain posture and initial form throughout the carry (break as needed)

Progression Guide

For beginners:

• Use an extremely light or no weight at all for wrist/forearm movements

• Decrease repetition count or time for each movement

• Complete smaller sets/break up time of each movement

• Progressively increase difficulty until you are able to complete the entire workout unmodified and unbroken (preferably in five minutes or less)

For intermediate/advanced:

If you can complete challenge unmodified and unbroken:

• Increase weight of wrist/forearm/farmer’s carry movements or wear weight for dead hang

• Increase repetitions of wrist/forearm movements or add time to dead hang/farmer’s carry

As always, compete with yourself yesterday.

Quality of form is more important than quantity of reps. Become comfortable with the technique first, then increase your volume.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the moments you see what you’re made of.

These are the days that change you.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of July, if you consistently complete this challenge regardless of modifications, you will cause multiple adaptations to enhance forearm strength, wrist mobility and stability.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

Resilient Mental State is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Subscribe now

*Special Offer*

Join our community and earn a one month subscription to Resilient Mental State:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your one month subscription, share your story at the end July:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

Raised in West Virginia, Zach worked as a coal miner while building a reputation as an elite powerlifter. In 2016, he took a chance and moved to Indianapolis to open Iron Valley Barbell. Despite early challenges, Zach’s consistency, creativity, and relentless effort transformed the small gym into a thriving global community that now includes coaching programs, retreats, conferences, and thousands of people committed to physical, mental, and spiritual growth.

His athletic accomplishments are beyond impressive. To name a few, Zach has squatted and deadlifted over 700 pounds, overhead pressed more than 300 pounds, performed a 175-pound pistol squat, benched 225 pounds for 49 reps and 315 for more than 20 reps. He has also completed Ironman races, ultramarathons, and recently ran 75 miles during a Backyard Ultra event. His goal this year is to exceed 100 miles, potentially becoming the first person in recorded history to both squat over 700 pounds and complete a 100-mile run.

Zach is genuinely one of the coolest people I’ve ever spoken with. Not because of what he has accomplished or how he looks/talks (although also very cool), but because of who he authentically and unapologetically is. He is not chasing appearances, status, or perfection. As you’ll hear in our discussion or see if you follow his work, his focus is on becoming the best version of himself as a husband, father, leader, and human being.

For more from Zach, check out his Substack: Do Hard Things

Follow Zach on X

Some of my favorite posts from Do Hard Things:

• DO HARD THINGS

• The Theology of 4:04 AM

• 3 Tips for a Thriving Marriage

• Hard Fitness Truths

• 5 Days in Total Darkness

Video of him pistol squatting 90 lbs:

Hearing Conservation in Military Operations

“The views expressed in this Article are those of the authors and do not necessarily reflect the official policy or position of the Defense Health Agency, Department of War, nor the U.S. Government.”

Active-Duty Navy Audiologists are Naval Officers who apply their specialized skill sets and serve as subject matter experts in hearing conservation and communication sciences to address auditory, vestibular, and human performance challenges across the fleet. Their mission is to increase medical readiness and optimize performance in all combat and training environments through advancements in safety program management, preventive health education/training, overseeing audiometric monitoring, hearing and head protection devices, communication systems, and auditory performance factors.

Historical Context

Audiology as a profession, and hearing conservation as a discipline, both emerged largely in response to war-time hazardous noise exposures. All our nation’s wars dating back to early colonization show evidence of hearing loss as a battlefield injury. Efforts, however, to study the effects of noise exposure and provide aural rehabilitation to warfighters did not begin in earnest until WWII. It wasn’t until the 1970s and early 1980s that we began to see the emergence of formal Hearing Conservation Programs.

Operational Importance

Unrestricted hearing is imperative to mission success in all military operations. Medical Readiness is defined as a service member’s ability to deploy and perform their assigned duties without preventable medical or dental limitations. Situational awareness and communication capability are the most important mechanisms for military members to operate safely and competently individually and as a team in dynamic environments. Both mechanisms rely heavily on the ability to hear well. In ideal lighting, our hearing allows us to detect cues or threats from any angle and outside of our immediate visual field. Normal hearing becomes even more crucial for situational awareness with less-than-ideal lighting due to time of day or environmental factors. Mild hearing loss can compromise the ability to understand speech, especially when visual cues are not available such as when focusing on a task or speaking through a communication device. Hearing in the presence of background noise creates additional challenges for both individual and mission effectiveness because it places an increased processing burden on the peripheral and central auditory systems to decipher what is important and what is just noise.

Health Impacts of Noise-Induced Hearing Loss

Noise-induced hearing loss (NIHL) is permanent damage to the auditory system caused by hazardous noise. At an approximately 10-15% prevalence rate, noise-induced damage is the most prevalent injury in the military every year (Navy and Marine Corps Public Health Center, 2016). NIHL is often characterized by poor speech understanding, difficulty hearing in background noise, difficulty locating sounds and tinnitus. Tinnitus is the perception of sound in the absence of an external auditory source. For decades, tinnitus and NIHL have been among the most prevalent disabilities within the Department of Veterans Affairs (Department of Veterans Affairs, 2024). This is because noise is one of the most prevalent hazards throughout military operations whose effects are often painless and progressive. While advancements in technology and capabilities have allowed our military to be more adaptive and multifunctional, they have also caused our hazardous noise environment to become more dynamic.

In addition, there are many non-auditory effects to noise-induced damage, which are often overlooked. NIHL is directly linked to psychological effects, cardiovascular effects, cognitive and sleep disturbances, social and occupational impacts, increased stress, and disruptions in overall quality of life (Basner et al., 2014; Lin et al., 2013; Jo & Baek, 2024; Wang, 2020).

Hazard Assessment and Measurement

Hazardous noise is generally determined by the overall intensity/loudness of the noise, duration of exposure, and noise type (continuous/steady-state, peak/impulse or a combination of the two). It can also include spectral quality/frequency content of the noise for unique or especially hazardous environments. Service members are required to be in the Hearing Conservation Program if exposed to continuous noise equal to or greater than 85 dBA as an 8-hour time-weighted average (TWA) and/or impulse noise equal to or greater than 140 dBP. The military uses a 3 dBA exchange rate, meaning a 3 dBA increase in continuous hazardous noise exposure cuts the exposure limit in half before the same risk of damage occurs. The table below demonstrates this exchange rate. As the table demonstrates, once an individual approaches exposures of 112 dBA or greater, it takes less than one minute for this exposure to risk causing NIHL.

Sound level meters can be used to measure all aspects of hazardous noise instantaneously and/or over time for a particular environment or piece of equipment. Noise dosimeters can also be worn by personnel to calculate the TWA as they engage in the dynamic environments they are assigned. This data allows general estimations of noise hazard risk level, however, small changes in an operation (i.e. addition or subtraction of a process or part, location of equipment or personnel, number of systems running, weather/climate and individual variability, etc.) can alter the noise environment and subsequently change the risk profile for a particular location or occupational specialty.

In the military, there are varying levels and types of hazardous noise. Dynamic occupational noise environments (rockets, grenades, explosives, missiles, aircraft, tanks, amphibious and land attack vehicles, etc.) and current limitations of hearing protective device (HPD) performance all increase the risk of NIHL. Examples of the decibel range for common military devices, tools, and aircraft are as follows:

• M4 Rifle: 158-165 dBP

• .50 Caliber: 153-155 dBP

• Mortars: 175-179 dBP

• Rockets: 180-185 dBP

• H-53 Helicopter: 109 dBA

• AH-1 Helicopter: 108 dBA

• V-22 Tiltrotor Aircraft: 120 dBA

• F-18 Fighter Jet: 130-150 dBA

• F-35 Fighter Jet: 153 dBA

• Needle Gun: 90-115 dBA

Each of these sound levels can produce permanent hearing damage within seconds to minutes of exposure when adequate hearing protection is not used.

Individual risk of NIHL will vary significantly due to many factors aside from the environment and HPD usage. Factors influencing susceptibility can also include genetics, prior exposure/damage, pre-existing hearing loss or tinnitus, sensitivity to sound, ototoxic medications, and exposure to other ototoxic agents (e.g. jet fuel, various solvents and chemicals commonly used in military operations).

Protection Challenges: Training and Proper Usage

Enrollment in a hearing conservation program involves audiologic monitoring, hearing conservation education, and hearing protection requirements. Audiologic monitoring allows for early identification of damage while education intends to prevent the problem before it happens.

Training for hearing protection devices varies on the worksite and familiarity of the safety managers or workplace supervisors. It is common for military personnel to not wear hearing protection within the recommended levels of attenuation, wear them inappropriately, or be exposed for longer durations than recommended. These factors increase the risk of noise-induced hearing loss. Therefore, proper training and fit verification should be conducted to reduce variability in hearing protection effectiveness and decrease the risk of NIHL.

While under-protection or inadequate usage of hearing protection devices is certainly a cause for the prevalence of hearing damage throughout the military, there is also the issue of over-protection. Just as hearing loss causes detrimental effects to safety, survivability and lethality, wearing too much hearing protection immediately causes the same problem. This issue is most common with more manageable noise hazards like rotary aircraft. If hearing protection configurations reduce hazardous noise for an exposed service member too far below 85 dBA, then situational awareness and communication capability can also be significantly impacted. This over vs under-protection dilemma contributes to the importance of command safety leaders and workplace supervisors to select the appropriate and specific criteria to determine administrative controls and hearing protection configurations.

Fit, comfort, and performance needed for the job are essential considerations when selecting hearing protection. The goal is always to protect a given worker while maintaining or enhancing their performance.

Conclusion

Effective hearing conservation in military operations requires a comprehensive, evidence-based approach that balances force protection with operational effectiveness. Navy Audiologists serve as critical enablers of mission success by providing expert guidance on hazard assessment, implementing tailored hearing protection strategies, and ensuring service members maintain the auditory capabilities essential for situational awareness and communication in combat environments. As military technology continues to advance and noise environments become increasingly complex, the role of audiological expertise in preserving both the health and combat readiness of our warfighters has never been more vital.

Success in this mission demands ongoing collaboration between audiologists, command leadership, safety managers, and individual service members to ensure hearing conservation programs are not merely regulatory requirements but are integrated components of operational culture. By protecting our personnel’s hearing today, we safeguard their ability to serve effectively throughout their careers and preserve their quality of life long after their military service concludes.​​​​​​​​​​​​​​​​

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References:

Basner, M., Babisch, W., Davis, A., Brink, M., Clark, C., Janssen, S., & Stansfeld, S. (2014). Auditory and non-auditory effects of noise on health. Lancet (London, England), 383(9925), 1325–1332. https://doi.org/10.1016/S0140-6736(13)61613-X

Department of Veterans Affairs. (2024). Fiscal year 2024 annual benefits report. https://www.benefits.va.gov/REPORTS/abr/docs/2024-abr.pdf

Navy and Marine Corps Public Health Center. (2016). Hearing Conservation Compendium Report CY2015. https://www.med.navy.mil/Portals/62/Documents/NMFA/NMCPHC/root/Documents/oem/Hearing-Conservation-Compendium-Report-CY15.pdf?ver=_OH0q-JxiFVUNHIouQnYsw%3d%3d

National Institute for Occupational Safety and Health. (1998). Criteria for a recommended standard: Occupational noise exposure: Revised criteria 1998 (DHHS (NIOSH) Publication No. 98-126). U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/docs/98-126/default.html

Lin, F. R., Yaffe, K., Xia, J., Xue, Q. L., Harris, T. B., Purchase-Helzner, E., Satterfield, S., Ayonayon, H. N., Ferrucci, L., Simonsick, E. M., & Health ABC Study Group (2013). Hearing loss and cognitive decline in older adults. JAMA internal medicine, 173(4), 293–299. https://doi.org/10.1001/jamainternmed.2013.1868

Jo, H., & Baek, E. M. (2024). Impacts of noise-induced hearing loss on sleep, health, and workplace: Multi-group analysis. Heliyon, 10(9), e30861. https://doi.org/10.1016/j.heliyon.2024.e30861

Wang, T. C., Chang, T. Y., Tyler, R., Lin, Y. J., Liang, W. M., Shau, Y. W., Lin, W. Y., Chen, Y. W., Lin, C. D., & Tsai, M. H. (2020). Noise Induced Hearing Loss and Tinnitus-New Research Developments and Remaining Gaps in Disease Assessment, Treatment, and Prevention. Brain sciences, 10(10), 732. https://doi.org/10.3390/brainsci10100732

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Whether through creative arts or connection forged during challenging outdoor experiences, transformation often begins with outlets that allow for authentic self-expression and community development. This is what Ben advocates for through VOAG and what he consistently demonstrates in his exceptional writing.

For more from Ben, check out The Transition.

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Stress narrows focus, increases energy, and is required for growth. Chronically mismanaged stress, on the other hand, causes countless problems such as increased all-cause mortality risk and decreased performance in any domain.

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We all have the capacity to be resilient.

To train the skill of resilience, you must induce stress intentionally at a manageable level with prepared strategies for the purpose of getting more comfortable at what initially caused discomfort.

Your attitude toward stress dictates your resilience in response to it. The more you attempt to avoid stress, the more significant mild stressors become. The more you embrace stress, the more capable you become in response to future stressors.

Resilience isn’t possible without stress just as courage isn’t possible without fear.

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In this conversation, Mike and I discuss his outstanding book and the many themes that arise in it such as moral dilemmas, consciousness, identity, reason vs. emotion, technology vs. human experience, and the illusion of progress. We also discuss his creative process, merging of science and fiction, and the already published sequel to Paradox titled Integration. He’s now working on the third book in his series titled Rebirth which sounds like it’s developing into his most exciting novel yet.

If you enjoy fiction in any way, I can’t recommend picking up a copy of Paradox enough. Order here

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Posts we alluded to in our conversation:

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On April 30th, Kit’s newest book she co-authored with Donald Vandergriff, a retired US Marine and Army Officer who specializes in military leadership, decentralized command, and maneuver warfare, will be released. It is titled Mission Command & The Grey Cell Protocols. Pre-order here.

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Stress is inevitable. It is also invaluable.

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Aspects of life are undoubtedly difficult yet we often make it much harder than it needs to be. Unproductive beliefs, false assumptions, irrational fears, resistance to change, prolonged rumination, access to information, and temptation indulgence are just a few of the reasons we struggle to stay regulated in the modern world.

We know chronic stress without recovery can have detrimental effects on your health. Avoidance of stress, however, produces the same effect.

Stress is a physiologic prediction of or response to something you care about. If it doesn’t perceptually matter or affect you, it doesn’t stress you. This is true of the mind, body, and soul. Stress is neither good nor bad. Stress becomes harmful when you think it is or aren’t able to recover from it.

Your understanding of and belief about stress ultimately determines whether or not it can be used to your benefit.

The brain is a predicting mechanism that is continuously attempting to keep us alive and well through a process called allostasis - the central adjustment of internal systems based on need anticipation to meet demands. Once signals are received, the brain either matches predicted needs based on past experience or reorients to help us effectively respond to any situation. Following the event, the mind continues to encode and recode as a result.

The process of allostasis and the stress response are extremely prone to adaptation based on continued experience.

The mind can be trained to better predict and effectively respond to adversity by intentionally using stress as a stimulus. Cultivate new experiences with stress to create productive predictions and subsequent responses.

I’ve been teaching resilience for more than ten years. Initially trained in stress management, I quickly determined that simply managing stress is insufficient. Rather than teach methods to effectively respond to stress, how can one proactively prepare to leverage its benefit? The answer is simple - use it.

Resilience is the ability to effectively function with, recover from, and improve because of stress.

We all have the capacity to be resilient.

To train the skill of resilience, you must induce stress intentionally at a manageable level with prepared strategies for the purpose of getting more comfortable at what initially caused discomfort.

Your attitude toward stress dictates your resilience in response to it. The more you attempt to avoid stress, the more significant mild stressors become. The more you embrace stress, the more significant your response to any stressor becomes.

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At the beginning of every month, I create a fitness challenge to build resilience. Physical training is one of my favorite ways to gain wisdom from intentional stress. It is, however, just one of the many ways you can leverage the stress response for growth.

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Being a paid member of The CP Journal has been one of the best investments I’ve made over the past two years.

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In this conversation, we discussed the history, principles, and practical insights from Stoicism in extreme environments and everyday life. We also cover teaching virtue, cosmopolitanism vs. military duty, moral clarity, eclecticism, attitude, and much more.

This was one of the best conversations I’ve had on philosophy. Will has a unique ability to make concepts actionable based on his understanding of philosophers throughout history.

If you enjoy Stoicism, I strongly recommend getting his book. Military or civilian, Will’s writing makes Stoic principles relevant to all roles in life: Stoicism as a Warrior Philosophy

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As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

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Beyond the Battlefield is a quick and outstanding read. There is also a link at the end of the book for a free call with Chris. This is how we initially met and I’m grateful I made that choice.

For more from Chris, check him out on Instagram and MCHN Mentality.

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The podcast I first heard him on was ’s Mindset: Lessons from the Field episodes 13, 29, and 53. It was listening to Chris talk on this show that prompted me to buy his book.

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Shout out to , my favorite personal trainer, whose name came up several times throughout the podcast.

Read a fantastic interview of Conor by my buddy here.

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