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100DH LIVE Program with Rick 2026

  1. Week 15 - WC Monday 19th Oct

    1. Challenge 15 - Alarm Clock Challenge

    1. Day 99 - Monday 19 Oct

      1. MINDSET - If you want to change your future, change what you repeat. (Thriving with Ricky)
      2. MINDFULNESS - 28min meditation for sleep (Foxy Feelgood)

    2. Day 100 - Tuesday 20 Oct

      1. MINDSET - 100DH Exit Speech - The next 10,000 days (Thriving with Ricky)
      2. MINDFULNESS - Crown Chakra (Justine Sharkie)

  2. Round Table Recordings

    1. Round Table #3 Tuesday 18th Aug | 8/18/2026 7:03 PM AEST recording
    2. Round Table #2 Monday 27th July | 7/27/2026 12:03 PM AEST recording
    3. Round Table #1 WELCOME SESSION | 7/11/2026 11:02 AM AEST recording

  3. MINDSET VAULT

    1. MINDSET (Thriving with Ricky)
    2. 1. Flow not Force
    3. 2. If there's air in your lungs
    4. 3. Take out Negative Self Talk
    5. 4. Breathe before you React
    6. 5. The Little Moments of Joy
    7. 6. Your Micro Goals are Your Forcefield
    8. 7. Your Passions
    9. 8. Reset as many times as you need!
    10. 9. Turn your Weakness into Strength
    11. 10. Routine Allows Freedom
    12. 11. Come Back to your Breath
    13. 12. Trust the Process over Outcome
    14. 13. Reps Build Self Belief
    15. 14. The Long Game is the Shortcut!
    16. 15. Keep Building your Concrete Base
    17. 16. Embrace Discomfort
    18. 17. Let go; Let it go Frozen!
    19. 18. Snowball Effect
    20. 19. Strong Body Strong Mind
    21. 20. Strong Mind: Train the Brain
    22. 21. RPE Scale
    23. 22. Frequency; Don't give away your good energy
    24. 23. Be Different ~ New Ways
    25. 24. Movement is Medicine
    26. 25. Neuroplasticity and Movement
    27. 26. Do Hard Things Often - It Builds You
    28. 27. Have fun, Stay Loose
    29. 28. Calm and Stillness Brings Clarity
    30. 29. Getting out in Nature Regularly
    31. 30. Reps Build Self Belief
    32. 31. Strength for Life Longevity
    33. 32. Brainwaves
    34. 33. Every Rep has a Purpose
    35. 34. All things are hard until they are not
    36. 35. Believing in YOU
    37. 36. We have Finite Time
    38. 37. Alarm Clock Analogy
    39. 38. Progress over Perfection
    40. 39. Limiting Low Frequency Emotions
    41. 40. 100DH is YOUR Pro Sports Team
    42. 41. Break down take 5 minutes at a time
    43. 42. Identify your Passions
    44. 43. Failing is essential to success
    45. 44. Just Start! One page rule
    46. 45. If it's to be its up to me
    47. 46. Adopt Micro 'trys' and Repeat
    48. 47. Clear Intention and an Elevated Emotion
    49. 48. We are what we repeatedly do
    50. 49. If you find something a challenge keep showing up
    51. 50. Exposure Builds Capacity
    52. 51. Single Tasking is Key
    53. 52. What gives you energy
    54. 53. Contentment is Wealth
    55. 54. Self Love is the Key (Thriving with Ricky)
    56. 55. High Frequency Route (Thriving with Ricky)
    57. 56. Believe=Succeed
    58. 57. It is your choice
    59. 58. Don't Feed the Cat
    60. 59. Authenticity is Key
    61. 60. Mood, Energy and Motivation are NOT Linear
    62. 61. Cool Calm Collected, Desperation Repels
    63. 62. Show up as the person you want to become
    64. 63. Movement in the Morning
    65. 64. Life is Like Riding a Bike, Albert Einstein
    66. 65. Come Back to your Breath
    67. 66. Be like the Duck
    68. 67. Practice Silence and just "Being"
    69. 68. We woke up breathing!
    70. 69. Stop Chasing Perfection
    71. 70. Exposure is the Key to Improving
    72. 71. Mindset is Everything (Thriving with Ricky)
    73. 72. Don't waste a minute
    74. 73. Change your State
    75. 74. Remove Barriers
    76. 75. Unbothered Unbreakable
    77. 76. Enjoy the work
    78. 77. Pinky Finger Reps to Half Ironman
    79. 78. What others say is none of our business
    80. 79. Less Worry More Joy
    81. 80. Play to your Strengths
    82. 81. We can't always be achieving
    83. 82. The "Should's" will kill you
    84. 83. Just Show Up Don't Wait
    85. 84. Don't wish the time away
    86. 85. Stop bathing in your own bullshit
    87. 86. Refuse to lose
    88. 87. Don't waste another minute worrying
    89. 88. "I will be happy when" Make it NOW
    90. 89. Never forget the value of your time
    91. 90. Paralysis by over analysis
    92. 91. Stop. Don't React.
    93. 92. Goldfish memory when needed

  4. MINDFULNESS Vault

    1. MINDFULNESS (Daily Practices)
    2. 1. Water Meditation (ShellyDee)
    3. 2. Awareness Meditation & Breathwork (Beata)
    4. 3. BoneDeep Meditation (Justine Sharkie)
    5. 4. Spine Elongation (Kara)
    6. 5. Connecting into your Why Meditation (Rayne)
    7. 6. Morning Meditation - Calm with Shelly
    8. 7. Systems Sunday (Planning your Week Ahead)!
    9. 8. Shoulder Release (for a break in your work day)
    10. 9. Breath of Fire 'Kapalabhati' (Beata)
    11. 10. Detox your Body & Mind Meditation (Justine Sharkie)
    12. 11. Hip Health with Kara
    13. 12. Qi-Gong Shaking Practice (Rayne)
    14. 13. YIN Square Pose | Kara
    15. 14. Bedtime Meditation for Sleep
    16. 15. Abundance & Sound (ShellyDee)
    17. 16. Earth Breathing (Beata)
    18. 17. Grounding into the Earth Meditation (Justine Sharkie)
    19. 18. YIN Sleeping Swan | Kara
    20. 19. QiGong: The Breathe of Joy (Rayne)
    21. 20. Receiving Energy Opening up with Kara
    22. 21. Hummmm for Release
    23. 22. Nature & Sound (ShellyDee)
    24. 23. Space Breathwork & Meditation (Beata)
    25. 24. Release the Day Meditation (Justine Sharkie)
    26. 25. Foot Release w Ball with Kara
    27. 26. (Yin Yoga) Legs up the Wall (Rayne)
    28. 27. Breathwork & Movement | Kara
    29. 28. Wim Hoff Breathwork (11min)
    30. 29. 6 Simple Movements to Awaken the Body (Shell)
    31. 30. Water Breathwork & Meditation (Beata)
    32. 31. Unhooking from Others (Justine Sharkie)
    33. 32. Thread the Needle (Kara Rendell)
    34. 33. Yin Yong Breathing (Rayne)
    35. 34. Ayana Energy (Circulating)
    36. 35. Walk to Talk (Dr Chatter Jee)
    37. 36. Your Body Never Lies - Listen to it (ShellyDee)
    38. 37. Wind Breathwork & Meditation (Beata)
    39. 38. Forgiveness Ritual (Justine Sharkie)
    40. 39. Yin Dragon Pose Stretch with Kara
    41. 40. Joints & Glands - Standing Full Body Release (Rayne)
    42. 41. Bird Dogs (Kara Rendall)
    43. 42. Priming: The daily habit Tony Robbins uses to boost his brain (15min Practice)
    44. 43. Smooth Box Breathing + Sound with Shelly (5min)
    45. 44. Surya Bhedena: Sun Piercing Breath (Beata)
    46. 45. The 13 Steps from Head to Heart (Justine Sharkie)
    47. 46. Standing Balance, a daily must (Kara)
    48. 47. Coming back to your System Meditation (Rayne)
    49. 48. Supine Abs (Kara Rendall)
    50. 49. You Don't Find Happiness you Create it! (15min)
    51. 50. Bowl'ed Soundbath Meditation (ShellyDee)
    52. 51. Physiological Sigh: Emergency Reset Breath (Beata)
    53. 52. Intro to Chakras (Justine Sharkie)
    54. 53. Breath for Correct Core Activation (Kara)
    55. 54. Chi Breathing (Rayne)
    56. 53. Roll Downs to Calf & Balance (Kara Rendell)
    57. 56. Sleep Meditation and Guided body scan (60min)
    58. 57. RESET Your Nervous System | Tired but Wired | 10min
    59. 58. Chandra Bhedena - Moon Piercing (Beata)
    60. 59. Base Chakra (Justine Sharkie)
    61. 60. Shoulder Mobility (Kara Rendell)
    62. 61. Tapping for Release (Rayne)
    63. 62. Spine Stretch, Twist, Saw (Kara)
    64. 63. How changing your story can change your life | Lori Gottlieb | TED
    65. 64. Seated Break Meditation | 10min
    66. 65. Cooling Breath (Beata)
    67. 66. Sacral Chakra (Justine Sharkie)
    68. 67. Arm Arc Thorasic Mobility (Kara)
    69. 68. Yin Postures for Calm (Rayne)
    70. 69. Balance and Arm Mobility (Kara Rendell)
    71. 70. How to Master your Morning Routine, Jay Shetty
    72. 71. Return to CALM meditation (ShellyDee)
    73. 72. Sun Breaths (Beata)
    74. 73. Solar Plexus Chakra (Justine Sharkie)
    75. 74. Lowerbody Stretch (Kara)
    76. 75. When your Overwhelmed (lying down bugs in air) (Rayne)
    77. 76. Squat Plank Walkouts (Kara Rendell)
    78. 77. Vagus Nerve Hacks: Dr Pradip Jamnadas, MD
    79. 78. Body Scan Sleep Meditation
    80. 79. Brahmari: Bee Breath (Beata)
    81. 80. Heart Chakra (Justine Sharkie)
    82. 81. Clams (Kara)
    83. 82. Healing Rest Meditation - Yoga Nidra Practice (Audio) (Rayne)
    84. 83. Side Laying Glutes (Kara Rendell)
    85. 84. Admiral McRaven's Life Lesson #1: Make Your Bed
    86. 85. Meditation for CALM with Shelly
    87. 86. Brahma Mudra (Beata)
    88. 87. Throat Chakra (Justine Sharkie)
    89. 88. Lower Back Stretch & Release with Kara
    90. 89. Letting Go - Savasana 10min release (Audio) (Rayne)
    91. 90. Quadruped in Supine and Prone (Kara)
    92. 91. How To FOCUS ON YOURSELF: Everything Will Fall Into Place - Joe Dispenza Motivation
    93. 92. Meditation for Sleep @calmwithshelly
    94. 93. Dimensional Breath (Beata)

  5. CHALLENGES VAULT

    1. Challenges Vault

    1. Challenges

      1. Challenge 1 - Cold Water Immersion
      2. Challenge 2 - Nature
      3. Challenge 3 - Gratitude
      4. Challenge 4 - No Screen Night (after 6pm)
      5. Challenge 5 - Reconnect: Phone or Text Someone
      6. Challenge 6 - Don't Over Eat at Dinner: Go to bed 80% full
      7. Challenge 7 - Gratitude for Chores
      8. Challenge 8 - Read any book for 10min: Learn Something New
      9. Challenge 9 - Discomfort
      10. Challenge 10 - 20,000 Steps in a Day
      11. Challenge 11 - Compliment Someone you Know
      12. Challenge 12 - Compliment a Stranger
      13. Challenge 13 - MMM Analysis

  6. BOOKS + PODCASTS

    1. Book Recommendations

      1. Book: Ikigai, Hector Garcia & Francesc Miralles
      2. Book: The Mountain is You, Brianna Wiest
      3. Book: You Can't Hurt Me, David Goggins
      4. Book: The Resilience Project, Hugh Van Cuylenberg
      5. Book: Breaking the Habit of Being Yourself, Joe Dispenza
      6. Book: Let Them, Mel Robbins
      7. Book: Atomic Habits, James Clear
      8. Book: Never Finished, David Goggins
      9. Book: Be Water My Friend by Shannon Lee
      10. Book: Comfort Crisis by Michael Easter
      11. Book: Peak Performance Steve Magness and Brad Stulberg
      12. Book: Breath by James Nestor
      13. Book: Mindset by Carol Dweck
      14. Book: Radiant Rest by Tracee Stanley
      15. Book: Enlightenment without God by Swami Rama
      16. Book: Grit by Angel Duckworth
      17. Book: Where the Light Gets In

    2. Podcasts to Listen to

      1. GREAT LISTEN - Are You Wasting Your Energy Fighting the Universe? | Michael Singer on the Untethered Soul at Work
      2. Podcast with Peter Attia: How to Change your Habits
      3. Podcast - Sleep Hypnosis for Self Love, Confidence & Self Esteem | Mind Body Healing in Deep Rest with Michael Sealey
      4. Podcast with Deepak Chopra: 5 Simple Steps to make your Mind Limitless!
      5. Podcast with Dr Joe Dispenza: Making your Mind Medicine (1hr10min Live Podcast Listen)
      6. Podcast with Michael Singer & Tony Robins: Let it Go
      7. Podcast with Chris Griffin and Salim Najjar: Fix Your Nervous System
      8. Podcast with Mel Robbins: Overloaded, Exhausted & Ready for a Reset
      9. Podcast with Lewis Howes & Dr Joe Dispenza - Stop Letting your Past Control You
      10. Podcast with Mel Robbins - 6 Small Ways to bring back Happiness, Energy & Fun
      11. Podcast with Huberman Lab - Improve your Lymphatic System for Overall Health & Appearance
      12. Podcast with Haemin Sunim - A Monk’s Guide To Finding Happiness & Cultivating Inner Peace
      13. Podcast with Dr Emily on The Imperfects - Goals For Your Goals
      14. Podcast with Dan Harris - 10% Happier
      15. Podcast with Dr Rangan Chatterjee - Feel Better Live More
      16. Podcast with Angela Trimbur - Dance like no one is watching

  7. Week 14 - WC Monday 12th Oct

    1. Challenge 14 - Abstinence or Fasting

    1. Day 92 - Monday 12 Oct

      1. MINDSET - Goldfish memory when needed (Thriving with Ricky)
      2. MINDFULNESS - Meditation for Sleep @calmwithshelly

    2. Day 93 - Tuesday 13 Oct

      1. MINDSET - Forcing has a "Use By" date (Thriving with Ricky)
      2. MINDFULNESS - Dimensional Breath (Beata)

    3. Day 94 - Wednesday 14 Oct

      1. MINDSET - Stop Quick Fixes and Comparison (Thriving with Ricky)
      2. day 94 - MINDFULNESS - Third Eye Chakra (Justine Sharkie)

    4. Day 95 - Thursday 15 Oct

      1. MINDSET - The next Reset could be the one that changes your life (Thriving with Ricky)
      2. Day 95 - MINDFULNESS - Spinalwaves with Kara

    5. Day 96 - Friday 16 Oct

      1. MINDSET - Intrinsic motivation beats external (Thriving with Ricky)
      2. MINDFULNESS - Body Check to Settle (Audio) (Rayne)

    6. Day 97 - Saturday 17 Oct

      1. MINDSET - Value Internal belief over external validation and achievement (Thriving with Ricky)
      2. MINDFULNESS - Spine Mobility Upper, Lower + Combo (Kara)

    7. Day 98 - Sunday 18 Oct

      1. MINDSET - Small things Daily to accomplish HUGE things (Thriving with Ricky)
      2. MINDFULNESS - 2 ways to see the world - Simon Sinek's Advice Will Leave You SPEECHLESS

  8. Week 13 of 14 - WC Monday 5th Oct

    1. Challenge 13 - MMM Analysis

    1. Day 85 - Monday 5 Oct

      1. MINDSET - Stop bathing in your own bullshit (Thriving with Ricky)
      2. MINDFULNESS - Meditation for CALM with Shelly

    2. Day 86 - Tuesday 6 Oct

      1. MINDSET - Refuse to lose (Thriving with Ricky)
      2. MINDFULNESS - Brahma Mudra (Beata)

    3. Day 87 - Wednesday 7 Oct

      1. MINDSET - Don't waste another minute worrying (Thriving with Ricky)
      2. MINDFULNESS - Throat Chakra (Justine Sharkie)

    4. Day 88 - Thursday 8 Oct

      1. MINDSET - "I will be happy when" Make it NOW (Thriving with Ricky)
      2. MINDFULNESS - Lower Back Stretch & Release with Kara

    5. Day 89 - Friday 9 Oct

      1. MINDSET - Never forget the value of your time (Thriving with Ricky)
      2. MINDFULNESS - Letting Go - Savasana 10min release (Audio) (Rayne)

    6. Day 90 - Saturday 10 Oct

      1. MINDSET - Paralysis by over analysis (Thriving with Ricky)
      2. MINDFULNESS - 10% Happier with Dan Harris

    7. Day 91 - Sunday 11 Oct

      1. MINDSET - Stop. Don't React. (Thriving with Ricky)
      2. MINDFULNESS - How To FOCUS ON YOURSELF: Everything Will Fall Into Place - Joe Dispenza Motivation

  9. Week 12 of 14 - WC Monday 28th Sept

    1. Challenge 12 - Compliment a Stranger

    1. Day 78 - Monday 28 Sept

      1. MINDSET - What others say is none of our business. (Thriving with Ricky)
      2. MINDFULNESS - Body Scan Sleep Meditation

    2. Day 79 - Tuesday 29 Sept

      1. MINDSET - Less Worry More Joy (Thriving with Ricky)
      2. Day 79 - MINDFULNESS - Brahmari: Bee Breath (Beata)

    3. Day 80 - Wednesday 30 Sept

      1. MINDSET - Play to your Strengths (Thriving with Ricky)
      2. MINDFULNESS - Heart Chakra (Justine Sharkie)

    4. Day 81 - Thursday 1 Oct

      1. MINDSET - We can't always be achieving (Thriving with Ricky)
      2. MINDFULNESS - Clams (Kara)

    5. Day 82 - Friday 2 Oct

      1. MINDSET - The "Shoulds" will kill you (Thriving with Ricky)
      2. MINDFULNESS - Healing Rest Meditation - Yoga Nidra Practice (Audio) (Rayne)

    6. Day 83 - Saturday 3 Oct

      1. MINDSET - Just Show Up Don't Wait (Thriving with Ricky)
      2. MINDFULNESS - Side Laying Glutes (Kara Rendell)

    7. Day 84 - Sunday 4 Oct

      1. MINDSET - Don't wish the time away (Thriving with Ricky)
      2. MINDFULNESS - Admiral McRaven's Life Lesson #1: Make Your Bed

  10. Week 11 of 14 - WC Monday 21st Sept

    1. Challenge 11 - Compliment Someone you Know

    1. Day 71 - Monday 21 Sept

      1. MINDSET - Mindset is Everything (Thriving with Ricky)
      2. MINDFULNESS - Return to CALM meditation (ShellyDee)

    2. Day 72 - Tuesday 22 Sept

      1. MINDSET - Don't waste a minute (Thriving with Ricky)
      2. MINDFULNESS - Sun Breaths (Beata)

    3. Day 73 - Wednesday 23 Sept

      1. MINDSET - Change your State (Thriving with Ricky)
      2. MINDFULNESS - Solar Plexus Chakra (Justine Sharkie)

    4. Day 74 - Thursday 24 Sept

      1. MINDSET - Remove Barriers (Thriving with Ricky)
      2. MINDFULNESS - Lowerbody Stretch (Kara)

    5. Day 75 - Friday 25 Sept

      1. MINDSET - Unbothered Unbreakable (Thriving with Ricky)
      2. MINDFULNESS - When your Overwhelmed (lying down bugs in air) (Rayne)

    6. Day 76 - Saturday 26 Sept

      1. MINDSET - Enjoy the work (Thriving with Ricky)
      2. MINDFULNESS - Squat Plank Walkouts (Kara Rendell)

    7. Day 77 - Sunday 27 Sept

      1. MINDSET - Pinky Finger Reps to Half Ironman (Thriving with Ricky)
      2. MINDFULNESS - Vagus Nerve Hacks: Dr Pradip Jamnadas, MD

  11. Week 10 of 14 - WC Monday 14th Sept

    1. Challenge 10 - 20,000 Steps in a Day

    1. Day 64 - Monday 14 Sept

      1. MINDSET - Life is Like Riding a Bike, Albert Einstein (Thriving with Ricky)
      2. MINDFULNESS - Seated Break | 10min

    2. Day 65 - Tuesday 15 Sept

      1. MINDSET - Come Back to your Breath (Thriving with Ricky)
      2. MINDFULNESS - Cooling Breath (Beata)

    3. Day 66 - Wednesday 16 Sept

      1. MINDSET - Be like the Duck (Thriving with Ricky)
      2. MINDFULNESS - Sacral Chakra (Justine Sharkie)

    4. Day 67 - Thursday 17 Sept

      1. MINDSET - Practice Silence and just "Being" (Thriving with Ricky)
      2. MINDFULNESS - Arm Arc Thorasic Mobility (Kara)

    5. Day 68 - Friday 18 Sept

      1. MINDSET - We woke up breathing! (Thriving with Ricky)
      2. MINDFULNESS - Yin Postures for Calm (Rayne)

    6. Day 69 - Saturday 19 Sept

      1. MINDSET - Stop Chasing Perfection (Thriving with Ricky)
      2. MINDFULNESS - Balance and Arm Mobility (Kara Rendell)

    7. Day 70 - Sunday 20 Sept

      1. MINDSET - Exposure is the Key to Improving (Thriving with Ricky)
      2. MINDFULNESS - How to Master your Morning Routine, Jay Shetty

  12. Week 9 of 14 - WC Monday 7th Sept

    1. Challenge 9 - Discomfort

    1. Day 57 - Monday 7 Sept

      1. MINDSET - It is your choice (Thriving with Ricky)
      2. MINDFULNESS | RESET Your Nervous System | Tired but Wired | 10min

    2. Day 58 - Tuesday 8 Sept

      1. MINDSET - Don't Feed the Cat (Thriving with Ricky)
      2. MINDFULNESS - Chandra Bhedena - Moon Piercing (Beata)

    3. Day 59 - Wednesday 9 Sept

      1. MINDSET - Authenticity is Key (Thriving with Ricky)
      2. MINDFULNESS - Base Chakra (Justine Sharkie)

    4. Day 60 - Thursday 10 Sept

      1. MINDSET - Mood, Energy and Motivation are NOT Linear (Thriving with Ricky)
      2. MINDFULNESS - Shoulder Mobility (Kara Rendell)

    5. Day 61 - Friday 11 Sept

      1. MINDSET - Cool Calm Collected, Desperation Repels (Thriving with Ricky)
      2. MINDFULNESS - Tapping for Release (Rayne)

    6. Day 62 - Saturday 12 Sept

      1. MINDSET - Show up as the person you want to become (Thriving with Ricky)
      2. MINDFULNESS - Spine Stretch, Twist, Saw (Kara)

    7. Day 63 - Sunday 13 Sept

      1. MINDSET - Movement in the Morning (Thriving with Ricky)
      2. MINDFULNESS - How changing your story can change your life | Lori Gottlieb | TED

  13. Week 8 of 14 - WC Monday 31st August

    1. Challenge 8 - Read any book for 10min: Learn Something New

    1. Day 50 - Monday 31st Aug

      1. MINDSET - Exposure Builds Capacity (Thriving with Ricky)
      2. MINDFULNESS - Bowl'ed Soundbath Meditation (ShellyDee)

    2. Day 51 - Tues 1 Sept

      1. MINDSET - Single Tasking is Key (Thriving with Ricky)
      2. 51. Physiological Sigh: Emergency Reset Breath (Beata)

    3. Day 52 - Wed 2 Sept

      1. MINDSET - What gives you energy (Thriving with Ricky)
      2. MINDFULNESS - Intro to Chakras (Justine Sharkie)

    4. Day 53 - Thur 3 Sept

      1. MINDSET - Contentment is Wealth (Thriving with Ricky)
      2. MINDFULNESS - Breath for Correct Core Activation (Kara)

    5. Day 54 - Fri 4 Sept

      1. MINDSET - Self Love is the Key (Thriving with Ricky)
      2. MINDFULNESS - Chi Breathing (Rayne)

    6. Day 55 - Sat 5 Sept

      1. MINDSET - High Frequency Route (Thriving with Ricky)
      2. MINDFULNESS - Roll Downs to Calf & Balance (Kara Rendell)

    7. Day 56 - Sun 6 Sept

      1. MINDSET - Believe = Succeed
      2. MINDFULNESS - Sleep Meditation and Guided body scan (60min)

  14. Week 7 of 14 - WC Monday 24th Aug

    1. Challenge 7 - Gratitude for Chores

    1. Day 43 - Monday 24 Aug

      1. MINDSET - Failing is essential to success (Thriving with Ricky)
      2. MINDFULNESS - Smooth Box Breathing + Sound with Shelly (5min)

    2. Day 44 - Tuesday 24 Aug

      1. MINDSET - Just Start! One page rule (Thriving with Ricky)
      2. MINDFULNESS - Surya Bhedena: Sun Piercing Breath (Beata)

    3. Day 45 - Wednesday 26 Aug

      1. MINDSET - If it's to be its up to me (Thriving with Ricky)
      2. MINDFULNESS - The 13 Steps from Head to Heart (Justine Sharkie)

    4. Day 46 - Thursday 27 Aug

      1. MINDSET - Adopt Micro 'trys' and Repeat (Thriving with Ricky)
      2. MINDFULNESS - Standing Balance, a daily must (Kara)

    5. Day 47 - Friday 28 Aug

      1. MINDSET - Clear Intention and an Elevated Emotion (Thriving with Ricky)
      2. MINDFULNESS - Coming back to your System Meditation (Rayne)

    6. Day 48 - Saturday 29 Aug

      1. MINDSET - We are what we repeatedly do (Thriving with Ricky)
      2. MINDFULNESS Supine Abs (Kara Rendall)

    7. Day 49 - Sunday 30 Aug

      1. MINDSET - If you find something a challenge keep showing up (Thriving with Ricky)
      2. MINDFULNESS - You Don't Find Happiness you Create it! (15min)

  15. Week 6 of 14 - WC Monday 17th Aug

    1. Challenge 6 - Don't Over Eat at Dinner: Go to bed 80% full

    1. Day 36 - Monday 17 Aug

      1. MINDSET - We have Finite Time (Thriving with Ricky)
      2. MINDFULNESS - Your Body Never Lies - Listen to it (ShellyDee)

    2. Day 37 - Tuesday 18 Aug

      1. MINDSET - Alarm Clock Analogy (Thriving with Ricky)
      2. MINDFULNESS - Wind Breathwork & Meditation (Beata)

    3. Day 38 - Wednesday 19 Aug

      1. MINDSET - Progress over Perfection (Thriving with Ricky)
      2. MINDFULNESS - Forgiveness Ritual (Justine Sharkie)

    4. Day 39 - Thursday 20 Aug

      1. MINDSET - Limiting Low Frequency Emotions (Thriving with Ricky)
      2. MINDFULNESS - Yin Dragon Pose Stretch with Kara

    5. Day 40 - Friday 21 Aug

      1. MINDSET - 100DH is YOUR Pro Sports Team (Thriving with Ricky)
      2. MINDFULNESS - Joints & Glands - Standing Full Body Release (Rayne)

    6. Day 41 - Saturday 22 Aug

      1. MINDSET - Break down taks - 5 minutes at a time (Thriving with Ricky)
      2. MINDFULNESS - Bird Dogs (Kara Rendall)

    7. Day 42 - Sunday 23 Aug

      1. MINDSET - Identify your Passions (Thriving with Ricky)
      2. MINDFULNESS - Priming: the daily habit Tony Robbins uses to boost his brain (15min Practise)

  16. Week 5 - WC Monday 10th Aug 2026

    1. Challenge 5 - Reconnect: Phone or Text Someone

    1. Day 29 - Monday 10 Aug

      1. MINDSET - Getting out in Nature Regularly (Thriving with Ricky)
      2. MINDFULNESS - 6 Simple Movements to Awaken the Body (Shell)

    2. Day 30 - Tuesday 11 Aug

      1. MINDSET - Reps Build Self Belief (Thriving with Ricky)
      2. MINDFULNESS - Water Breathwork & Meditation (Beata)

    3. Day 31 - Wednesday 12 Aug

      1. MINDSET - Strength for Life Longevity (Thriving with Ricky)
      2. MINDFULNESS - Unhooking from Others (Justine Sharkie)

    4. Day 32 - Thursday 13 Aug

      1. MINDSET - Brainwaves (Thriving with Ricky)
      2. MINDFULNESS - Thread the Needle (Kara Rendall)

    5. Day 33 - Friday 14 Aug

      1. MINDSET - Every Rep has a Purpose (Thriving with Ricky)
      2. MINDFULNESS - Yin Yong Breathing (Rayne)

    6. Day 34 - Saturday 15 Aug

      1. MINDSET - All things are hard until they are not (Thriving with Ricky)
      2. MINDFULNESS - Ayana Energy (Circulating)

    7. Day 35 - Sunday 16 Aug

      1. MINDSET - Believing in YOU (Thriving with Ricky)
      2. MINDFULNESS - Walk to Talk (Dr Chatter Jee)

  17. Week 4 - WC Monday 3rd Aug 2026

    1. Challenge 4 - No Screen Night (after 6pm)

    1. Day 22 - Monday 3 Aug

      1. MINDSET - Frequency; Don't give away your good energy (Thriving with Ricky)
      2. MINDFULNESS - Nature & Sound (ShellyDee)

    2. Day 23 - Tuesday 4 Aug

      1. MINDSET - Be Different ~ New Ways (Thriving with Ricky)
      2. MINDFULNESS - Space Breathwork & Meditation (Beata)

    3. Day 24 - Wednesday 5 Aug

      1. MINDSET - Movement is Medicine (Thrive with Ricky)
      2. MINDFULNESS - Release the Day Meditation (Justine Sharkie)

    4. Day 25 - Thursday 6 Aug

      1. MINDSET - Neuroplasticity and Movement (Thriving with Ricky)
      2. MINDFULNESS - Foot Release w Ball with Kara

    5. Day 26 - Friday 7 Aug

      1. MINDSET - Do Hard Things Often - It Builds You (Thriving with Ricky)
      2. MINDFULNESS - (Yin Yoga) Legs up the Wall (Rayne)

    6. Day 27 - Saturday 8 Aug

      1. MINDSET - Have fun, Stay Loose (Thrive with Ricky)
      2. MINDFULNESS - Breathwork & Movement | Kara

    7. Day 28 - Sunday 9 Aug

      1. MINDSET - Calm and Stillness Brings Clarity (Thriving with Ricky)
      2. MINDFULNESS - Wim Hoff Breathwork (11min)

  18. Week 3 of 14 - Monday 27th July 2026

    1. Challenge 3 - Gratitude

    1. Day 15 - Monday 27 July

      1. MINDSET - Keep Building your Concrete Base (Thriving with Ricky)
      2. MINDFULNESS - Abundance & Sound (ShellyDee)

    2. Day 16 - Tuesday 28 July

      1. MINDSET - Embrace Discomfort (Thriving with Ricky)
      2. MINDFULNESS - Earth Breathing (Beata)

    3. Day 17 - Wednesday 29 July

      1. MINDSET - Let go; Let it go Frozen! (Thrive with Ricky)
      2. MINDFULNESS - Grounding into the Earth Meditation (Justine Sharkie)

    4. Day 18 - Thursday 30 July

      1. MINDSET - Snowball Effect (Thriving with Ricky)
      2. MINDFULNESS - YIN Sleeping Swan | Kara

    5. Day 19 - Friday 31 July

      1. MINDSET - Strong Body Strong Mind (Thriving with Ricky)
      2. MINDFULNESS - QiGong: The Breathe of Joy (Rayne)

    6. Day 20 - Saturday 1 Aug

      1. MINDSET - Strong Mind: Train the Brain (Thriving with Ricky)
      2. MINDFULNESS - Receiving Energy Opening up with Kara

    7. Day 21 - Sunday 2 Aug

      1. MINDSET - RPE Scale (Thriving with Ricky)
      2. MINDFULNESS - Hummmm for Release

  19. Week 2 of 14 - WC Monday 20th July 2026

    1. Challenge 2 - Nature

    1. Day 8 - Monday 20 July

      1. MINDSET - Reset as many times as you need! (Thriving with Ricky)
      2. MINDFULNESS - Shoulder Release (for a break in your work day)

    2. Day 9 - Tuesday 21 July

      1. MINDSET - Turn your Weakness into Strength (Thriving with Ricky)
      2. MINDFULNESS - Breath of Fire 'Kapalabhati' (Beata)

    3. Day 10 - Wednesday 22 July

      1. MINDSET - Routine Allows Freedom (Thriving with Ricky)
      2. MINDFULNESS - Detox your Body & Mind Meditation (Justine Sharkie)

    4. Day 11 - Thursday 23 July

      1. MINDSET - Come Back to your Breath (Thriving with Ricky)
      2. MINDFULNESS - Hip Health with Kara

    5. Day 12 - Friday 24 July

      1. MINDSET - Trust the Process over Outcome (Thriving with Ricky)
      2. MINDFULNESS - (QiGong) Shaking Practice (Rayne)

    6. Day 13 - Saturday 25 July

      1. MINDSET - Reps Build Self Belief (Thriving with Ricky)
      2. MINDFULNESS - YIN Square Pose | Kara

    7. Day 14 - Sunday 26 July

      1. MINDSET - The Long Game is the Shortcut! (Thriving with Ricky)
      2. MINDFULNESS - Bedtime Meditation for Sleep

  20. Week 1 of 14 - WC Monday 13th July 2026

    1. Challenge 1 - Cold Water Immersion

    1. Day 1 - Monday 13 July

      1. MINDSET - Flow not Force (Thriving with Ricky)
      2. MINDFULNESS - Water & Sound (ShellyDee)

    2. Day 2 - Tuesday 14 July

      1. MINDSET - If there's air in your lungs . . . (Thriving with Ricky)
      2. MINDFULNESS - Awareness Meditation & Breathwork (Beata)

    3. Day 3 - Wednesday 15 July

      1. MINDSET - Take out Negative Self Talk (Thriving with Ricky)
      2. MINDFULNESS - BoneDeep Meditation (Justine Sharkie)

    4. Day 4 - Thursday 16 July

      1. MINDSET - Breathe before you React (Thriving with Ricky)
      2. MINDFULNESS - Spine Elongation with Kara

    5. Day 5 - Friday 17 July

      1. MINDSET - The Little Moments of Joy (Thriving with Ricky)
      2. MINDFULNESS - Connecting into your Why Meditation - (Rayne)

    6. Day 6 - Saturday 18 July

      1. MINDSET - Your Micro Goals are Your Forcefield (Thriving with Ricky)
      2. MINDFULNESS - Calm in 5 Morning Meditation

    7. Day 7 - Sunday 19 July

      1. MINDSET - Your Passions (Thriving with Ricky)
      2. MINDFULNESS - Systems Sunday (Planning your Week Ahead)!

  21. NUTRITION + EXERCISE

    1. Exercise Planning with Rick Mirabella
    2. Nutrition Planning with Sarah Blom

  22. Welcome to 100 Day Heroes

    1. Step 1 - Welcome!
    2. Step 2 - Goal Setting, Links & Resources to Download
    3. Step 3 - Planning and Refining
    4. Join the 100DH WhatsApp Community
    5. Tiimo - App for Planning & Organisation