Welcome to the start of The Whole Life Challenge! Each week we focus on a new lifestyle challenge and this week is GOALS! Do you practice writing your goals? or are they just some mystical dream that you think of every once in a while, then they wisp away just as quick as they came up.

Goals are a health practice that is often overlooked as something that seems nice to do but doesn't really make an impact in the caziness of daily life. I see goals fitting under the realm of personal development, and personal development is a key to a happier, healthier life.

Starting on week one (Saturday Jan 21st) you will WRITE DOWN a short term goal (up to 1 year), a middle term goal (1-3 years), and a long term goal (3-5 years) and you will RE-WRITE these goals everyday over the next week.

The idea here is to create a vision for yourself here. They say when you write something down on paper, it changes the way you see it. Think about learning. As crazy as it may seem, when learning new skills or material, writing the material you are trying to learn down on a piece of paper actually improves your retention. Really want to nail it down, try writing it down everyday for a week. I can almost guarantee that that material is going to be on your mind a lot more often.

Now translate that idea to your goals as you're thinking about them on Saturday. Spend a solid 15-30 minutes (maybe more) writing down these 3 goals. If you have more than 3 that you would like to write down, then more power to you! (but lets try to keep it under 5 to keep your focus pretty solid, and not overwhelmed)

After you have your Short, Mid, and Long term goals, you will re-write those goals every morning for the next 7 days! I will check back in with you next week to see how this exercise worked for you. Did you find that your goals changed slightly over the week, were your goals getting easier to remember, were you starting to think about steps to achieving each of your goals, did they inspire any change in your actions? Can't wait to hear from you.

On top of the weekly lifestyle challenge, remember to complete the other areas that you can get points throughout this next 8 weeks, nutrition, exercise, stretching, water intake, sleep, and reflections. be sure to check in with the Whole Life Challenge website if you are confused on how you score each of these categories.

Whole Life Challenge pre-workout explaniation video

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Donate Here

This week is about a little different kind of health. It's about men's health and how badly men can treat themselves (usually not on purpose of course). I have started a group on Movember.com and would love for you to join and spread the awareness or donate to help me reach our goal.

The Movember Foundation is an organization that utilizes it funds really efficiently that go directly to programs that impact men's health. Check out their site at: www.movember.com

In the United States alone, the male suicide rate is 3 to 5 times that of female.

Men seek psychiatric help 3 to 5 times less often than woman.

I have participated in "no shave November", and "mustache November" and "Movember" the past several years trying to raise awareness for men's health. But I only participated in the fact that I didn't shave my face or I grew a dirty mustache, which is totally fine and surprisingly I got to have A LOT of conversations with people about men's health, or the lack there of.

So this year I decided to get a little more involved and sign up to participate on a team that I created and make an audacious goal of raising $500 in addition to getting to talk about men's health. I do need Mo'Bros and Mo'Sistas to help me spread the word and get involved so I would love it if you joined my team or shared this post on Facebook or through email. If you would like to join my team (no donation required) click the button below.

Go see a doctor, talk about your feelings, do YOUR part to learn how to be healthier. Let's close the gap and live as long as women.

BE A MAN.

Join My Team

The state of men’s health is in a crisis. Men experience worse long-term health than women and die on average six years earlier. Prostate cancer rates will double in the next 15 years. Testicular cancer rates have already doubled in the last 50. Three quarters of suicides are men. Poor mental health leads to half a million men taking their own life every year. That’s one every minute.

Our fathers, partners, brothers and friends are facing this health crisis and it’s not being talked about.

We can’t afford to stay silent.

The Movember Foundation is uniquely placed to address the crisis at a global level. We’re funding ground-breaking programs all over the world and engaging with men where they are to understand what works best, to help make change happen sooner.

Our goals are big, but the impact of doing nothing is bigger. We need to act.

By 2030, we’ll reduce the number of men dying prematurely by 25%.

This is all taken directly from the Movember page and I hope you are willing to man up and help men talk about their health.

HERE IS WHAT I NEED FROM YOU

IF YOU JUST WANT TO DONATE

IF YOU JOIN MY TEAM

- click the donate here button above

- sign up to join the team through the button above

- read about the programs that Movember funds and how they allocate ALL of their money

- share this post on facebook or email

- make your donation and share on facebook or email and encourage others to speak up about men's health!

- come enjoy the event at the end of the month

- feel my smile as I thank you for making a difference for a cause we can all get behind

- grow your mustache or beard and commit to talk about men's health whenever questioned about your hair

- if you feel so obliged, you can donate to our team as well. The more steam we get rolling, the bigger impact we can make.

Malibu 5K run get outside and play

This past Sunday I got the privilege of running the Malibu 5k with several friends and co-workers at an absolutely beautiful venue. Afterwards I got to stick around and lead some foam rolling for race finishers via Lululemon. Running isn't always fun, but with friends and this view, it could be a lot worse. The beautiful smell of early morning, saltwater, and slightly sweaty people really just makes me enjoy life more.

It is held at Point Mugu, also known as "The Rock" where they created a road though the mountain and shut down the old road that went out and around the rock on the cliff-side. Enjoy these photos and just imagine the saltwater smells, warm sunlight on the skin, and the heavy breathing post-race that makes you feel alive.

One Goal From The End of The Game