Monday February 17

Happy Mondayyyyyy — time to shake off the weekend, tighten that mental discipline, and remember why we’re on this journey. Don’t just roll into the week. Charge into it with purpose. Your kids are watching, and you owe it to them (and yourself) to show what determination looks like.

Featured Misogi Story

Today, I want to highlight Chris Plentus, whose journey was recently featured on our podcast & blog: “Embracing the Misogi: How One Dad Pushes Past His Limits”. Chris is a busy father of two who refused to let work stress or family obligations become excuses. Instead, he tackled a grueling 50 Mile trail run as his misogi. Here are the top 3 quotes from Chris:

• From Marathon to 50 Miler

  “I remember saying I’d never run a marathon—and then years later I ran a 50 miler. Once you do it, you realize what seemed impossible is actually pretty doable.”

• Why Structure Matters

  “Misogis bring structure. You’re on a training plan, so you go to bed earlier, wake up earlier, and compress your schedule. That makes you more efficient in everything else.”

• Growth Beyond Fitness

  “I find that people who gravitate to these challenges want to level up in all areas—family life, career—because once you raise the bar in one part of your life, it spills over into everything else.”

Actionable Strategy & Tips

1. Mindset Reframe: Chris shared on the podcast that he mentally switched from “I have to do this” to “I get to do this.” Flip your negative thoughts into positive.
2. Micro-Steps to Macro Success: Break down your challenge—whether it’s a run, a workout routine, or a new diet—into manageable parts. Celebrate the small wins. Consistency beats intensity over the long haul.  For example, just today I was doing a running workout with intervals that were 8 minutes long. When I was 2 minutes in, I thought, "sweet! 25% there already!"  Notice how that is a positive frame.  A lot of people can get trapped in negativity, seeing it is "ah shit, I still have 75% to do, I can't do this".  STAY POSITIVE AND TAKE IT ONE STEP AT A TIME!

Challenge of the Week: Aim for 1g of Protein per Pound of Bodyweight

Why It Matters for Dads:

1. Muscle Maintenance & Growth: Protein is the building block for muscle repair—vital if you’re pushing your limits with workouts or epic challenges.
2. Steady Energy & Satiety: Getting enough protein helps stabilize blood sugar and curb cravings, so you’re not reaching for junk food when stress hits.
3. Better Recovery: Whether you’re running after your kids or prepping for a misogi-level adventure, high-quality protein speeds up recovery and keeps you feeling stronger.
4. Long-Term Health: Adequate protein intake supports a healthy metabolism and can reduce age-related muscle loss—so you stay active and capable for years to come.

Pro Tip:

• Space out your protein through the day (e.g., lean meats, Greek yogurt, protein shakes, or plant-based sources).
• If 1g per pound sounds intimidating, start by adding an extra 20–30 grams to your usual intake. Build from there.

Give it a shot this week—tag a friend or accountability partner, and compare notes on how you feel!

Resource Roundup

• Blog: Dive deeper into Chris’s story and mindset shifts on our blog:
  Embracing the Misogi: How One Dad Pushes Past His Limits
• Podcast: Hear Chris’s full interview on The Misogi Mission Podcast. He details how fatherhood drove him to push boundaries and adopt a never-quit attitude.

Community Spotlight / Q&A

Thanks to Dan S. for asking, “How do I find time to train when I’m working 10-hour days?” My answer: You prioritize your mission.

Work = 10 Hours

Sleep = 7 Hours

That still leaves 7 hours in the day for fitness, family, commute, etc.

Think short, intense workouts before or after work. Build from there, and soon you’ll find your discipline paying dividends in every area of life.

Also look to train longer on off-days from work.

Closing

That’s your weekly shot of motivation and guidance. Now it’s on you to put it into action.  Your mission doesn’t end here—keep moving, keep striving, and keep being the stud your family deserves. Let’s crush this week!