Rule #4 is a bit of a throw down and I ask you to take the challenge.
If you’re going for a hike, pick one that’s longer. If it’s a run, add some faster intervals. If you’re lifting weights, try to do a few reps at a higher weight (safely, of course). When hitting the Peleton, try that class that looks way too intense.
And if you’re out and about and have the choice to take the flat path or the hill, ALWAYS take the hill.
Now go run!