September Newsletter: 90 day challenge, final push of the year.
- Larry Carroll Jr.
- 3 days ago
- 5 min read
Opening Message
September isn’t just the end of summer — it’s the beginning of the final quarter of the year. With four months left, now is the perfect time to pause, reset, and get intentional. Think of it as your “fourth-quarter comeback.” Just like in sports, the last stretch can define the game.
This is your moment to:
Reflect on what’s been working.
Release what’s been holding you back.
Reset with a clear plan for the final 90 days.
The 90-Day Reset Challenge
To help you finish the year strong, I’m inviting you into a 90-Day Reset Challenge. This isn’t about doing everything perfectly — it’s about building consistent habits that compound into real results.
Choose one area (or combine them if you’re bold):
Fitness & Body – Commit to moving your body daily (even 10–20 minutes). Track your strength, endurance, or flexibility progress.
Mind & Spirit – Journal for 5–10 minutes a day, set daily intentions, or practice mindfulness.
Finances – Pick a money habit (saving a set amount weekly, paying down debt, or tracking spending).
Relationships – Reach out to one friend, mentor, or family member weekly to strengthen connections.
How to Reset with Intention
Set One Core Goal – Don’t spread your energy too thin. Choose one goal that will make the biggest impact on your life.
Break It into Milestones – 90 days = 3 months. Set one milestone for each month so you can track your progress.
Stay Accountable – Use a planner, journal, or even an accountability partner. Progress loves structure.
Celebrate Small Wins – Each step forward is momentum. Reward yourself for sticking to the process.
“What’s one thing I can accomplish in the next 90 days that will make me proud when the year ends?”
For those who want to go deeper, I’ve created a simple Ryze 90-Day Reset Tracker (PDF). Use it to write your goal, track habits, and reflect weekly. Hit the link below to download.
Wellness tip of the Month : Taking Vitamin D.
As the seasons shift and we move from the long, sunny days of summer into the shorter, cooler months, our bodies go through a natural transition too. Our energy levels, mood, and immune systems can all feel the effects of this change. One simple but powerful way to support your health during these seasonal transitions? Vitamin D.
Often called the “sunshine vitamin,” Vitamin D is more than just a supplement — it’s a key player in keeping your body and mind strong all year long.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that your body produces naturally when your skin is exposed to sunlight. It’s also found in certain foods and supplements. Unlike water-soluble vitamins (which your body flushes out daily), Vitamin D gets stored in your body’s fat reserves, giving you a backup supply — but that means if you’re not consistently replenishing it, you can easily run low, especially in the fall and winter.
Quick Nutrition Facts
Recommended Daily Intake:
Adults 19–70: 600 IU (15 mcg)
Adults 70+: 800 IU (20 mcg)
Good Sources:
Sunlight, fatty fish (salmon, mackerel, sardines), fortified plant milks and dairy, egg yolks, mushrooms, and supplements.
Upper Limit:
4,000 IU (100 mcg) per day. Always consult your doctor before high-dose supplementation.
Absorption Tip:
Vitamin D is fat-soluble, so pair it with healthy fats (like avocado or olive oil) for best absorption.
Why Vitamin D Matters:
Stronger Bones & Muscles
Vitamin D helps your body absorb calcium and phosphorus, two minerals critical for healthy bones and teeth. This is key for preventing fractures and keeping your body strong as you age.
Immune System Boost
A well-supported immune system is your first defense against seasonal colds, flu, and infections. Vitamin D helps regulate immune responses, reducing inflammation and helping you heal faster.
Better Mood & Mental Health
Vitamin D plays a role in serotonin production, the “feel-good” hormone that stabilizes mood. Low levels are often linked to Seasonal Affective Disorder (SAD) — a common winter struggle.
Energy & Metabolic Health
It supports insulin regulation, muscle recovery, and overall energy levels, making it easier to stay active even when days get darker and colder.
Why It’s Especially Important in Seasonal Transitions:
When summer fades, your body naturally produces less Vitamin D due to shorter days and less sunlight. That’s why fall and winter are high-risk times for deficiency. These seasonal changes can impact:
Your Immunity: Cold and flu season spikes as Vitamin D levels drop.
Your Mood: Less sunlight means less serotonin support, which can contribute to winter blues or SAD.
Your Energy Levels: Lower Vitamin D levels can lead to fatigue and slower recovery from workouts or illness.
Supporting your Vitamin D levels now is like setting your health thermostat before winter hits.
How to Boost Vitamin D Naturally:
Get Outside: Aim for 10–20 minutes of direct sun a few times a week, depending on skin tone and climate.
Eat Vitamin D-Rich Foods: Salmon, sardines, mushrooms, fortified milks, egg yolks, and cod liver oil are great options.
Consider a Supplement: If you live in a northern climate or work indoors, a daily Vitamin D3 supplement may help (consult your doctor for dosing).
Pair with Healthy Fats: Since Vitamin D is fat-soluble, pair it with meals that include nuts, avocado, or olive oil.
Transitions whether seasonal or personal are a powerful time to reflect, reset, and invest in your health. Vitamin D is a simple but essential tool in this process. By giving your body what it needs now, you’ll build resilience for the colder months ahead.
Remember: The sun may shine less this season, but your energy and light don’t have to dim with it. Stay intentional, stay nourished, and Ryze Above.
Hope Dealer Spotlight: Jegna Carl
Jegna Carl, has been an inspiration to me and a few other Kings on the Community College Campus. Despite recent hardships that hes been presented with, he continues to show up, mentor and prepare us for the future. Jegna Carl did not just make his impact in school but also in the community, on a grass roots level. Things that he's done that you or I would never hear about. This is the reason that I wanted to shout him out on my page, to bring attention to those hope dealers who are not on your big screen television. You can support an elder through showing love to his podcast titled office hours.
Events happening in Philadelphia in September
9/18-Spanish Heritage Month Celebration at Triple Bottom Brewery.
9/28 - Saving yourself Tour 19 Keys
19Keys is a cultural futurist, thought architect, and one of the leading minds reshaping consciousness, technology, and capital for the next era. With over a billion impressions through his global platform High-Level Conversations and ventures like SuperMind, Crownz Society, and GoldeWater, he builds systems — not just brands — that restore cognitive clarity, design identity, and spark economic evolution.
Live with intent and not by chance, yours truly, the realest author you know!
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