healthy living

Do You Play?

This topic hit me pretty hard this week. . .  With the completion of the Play Hat project I had some time to sit down and reflect on WHY I wanted to make these hats so bad. Trust me when I tell you, it had it's ups and downs, twists and turns, and complications and set backs. Reflecting refreshed my WHY and helps me live in confidence. 


SEA GLASS THROWDOWN


A few days ago my fiancé Liz and I were down at the beach to do some filming, (more projects coming!) reading, and editing. About two hours into the day we went to do something that we do on a fairly regular basis; look for sea glass. If you live by the ocean you may have an idea of what . I am talking about but for the rest of you, sea glass is pretty unique. Typically, along the shore line at low tides, piles of rocks form where the ocean is bringing in this gravel from all over the world, depending on currents, storms, swell, and tons of other things. In these rock piles you can find pieces of glass that have become rounded and aged by the constant wearing of the ocean and the rocks around it. Sea glass isn't always present in abundance so sometimes you have to "hunt" for it. A couple things are pretty unique about sea glass. First, its comes in crazy different shapes, sizes, and colors and second, every piece of sea glass has a story. Some pieces are hundreds of years old and were used for medicine bottles while others were once Coco Cola bottles at one point. You can actually get a pretty good idea of how old and what that piece was once a part of at sometime in the past just by the thickness and color. 


What is so important about sea glass that you go and "hunt" it in your spare time?


Nothing! This is exactly the point I want to make today. For Liz and I, hunting sea glass is one way for us to PLAY. Play is defined as an activity done for recreation or enjoyment rather than a serious or practical purpose. There is nothing serious or practical about searching for sea glass. There is no value (other than it's pretty) and it ALWAYS brings smiles and laughter to both our faces. Something that keeps us happier and healthier as we go through our daily lives. It is used as a tool by us and we hardly even realize it. 

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PLAY

To engage in an activity for enjoyment or recreation rather than a serious or practical purpose. 


I want to challenge you this week to reflect on the word play and its definition and I want you to look into your life and find something that resonates with the word. Think how that activity made you feel and how it moved your thoughts. I would love for you to share how YOU play in the comments below. If you don't feel comfortable writing in the comments below, I would love a personal email or text with YOUR version of play. Here are a few different things you might not typically recognize as play: Going on a walk with your dog, card games with friends/family, Mini golf, going for a walk with a friend, building things with your hands, Legos, video games, rock climbing, surfing, swimming, knitting, and lots of other crazy things too!


DO YOU PLAY?

If this resonated with you or you found value in it, please share it with a friend. Sometimes you find inspiration in the strangest of times. I believe that ANYBODY can benefit by joining The Road to Better Health and the journey that we are all on. 

Why is Being Healthy So Hard?!

So often when I approach others about being healthy I am almost instantaneously hit back with reasons being healthy is too hard and un-achievable. I wanted to know why this is always the first response to a change that seems to be a no brainer. 

The first thought that comes to mind is the quote from Teddy Roosevelt, "Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty..."

But I want to dig deeper into why being healthy is hard and I want to look at one thing in particular that lets everything else fall into place. That piece is HABITS. 

I looked up several different ways that habits are built and broken and why change is hard. I came across this video about making and breaking habits and it's AWESOME! I linked it below

This sparked my interest and opened my eyes a little bit to why and how others see habits and of course how I see the simple habits all over my life.

The 3 things that he talks about are SINGAL SPEED, WILLPOWER MUSCLE, AUTOPILOT. He shows pretty good visual explanation of how each of these influences habits in very real ways. 

Connecting habits with health, Charles Duhigg wrote a book called "The Power of Habit" where he talks about how our will power is finite. 

What does this mean? Well if we try to form too many habits at the same time, or make BIG changes in our lives, our willpower gets tired and we end up not being able to form the habit. 

While trying to take on all the new habits associated with healthy living our willpower is spread VERY thin and the likelyhood that we give up is high. Don't get sucked into too many habits at the same time. 

He also found that as people strengthened their willpower muscles in one part of their lives - in the gym, or a money management program - that strength spilled over into what they ate or how hard they worked. 

So we know that once you can steadily build your willpower, it DOES start to effect all areas of your life. 

Here is my lesson for you today. If living healthy feels like too big of a task, I ask you to focus just one ONE aspect until it becomes habit, then move to the next aspect. I have found that this, like goal setting, cuts the image from the massive mountain to the next step and become much more attainable. 

What do I think everyone's first step should be? Easy, Join a community of like minded people. This could be a Facebook group, it could be a newsletter HERE (shameless plug), it could be a challenge, it can seriously be anything where you are exposed to more information about health and wellness. Once you are consistently learning about what it means to be healthy, Then it's time to take the next step. That step can be different for everyone! You can take THIS quiz to see where that step should be. 

Next time the thought of being healthy makes you feel overwhelmed, remember, all things worth doing are hard, but YOU have the tools to make it easier on yourself. 

Welcome to The Road to Better Health

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Time to Step up and Reach Out

In the past year I have been gearing up to launch my health and wellness company whose mission is to improve the lives of as many people I can reach. While going through college and after graduating I have always been trying to find my life's mission and I truly believe that I have found mine and want you to be a part of it. I studied sports medicine at Pepperdine and have spent the past 5 years as a CrossFit coach at CrossFit Malibu under the infamous Michael Anderson. I have worked hard to get several certifications and relevant work experience from as many different people as I can. Check out our ABOUT page to read up about this

The Road to Better Health is the realization of my mission to bring health and wellness to the local area around me and reach out virtually to impact those who want to live a healthier happier life but would like some guidance on the journey. I’m excited to have you along.

I do several things that I believe I have mastered and can help others become better with. Things like personal training, ocean safety lessons, corporate wellness programs, remote wellness coaching, basic financial coaching, and adventure retreats are a few and I’m still developing others. The goal of all of my services are to genuinely care about people enough to challenge what they think they are capable of and lead them to a better life.

Check out the PLAY hats at the bottom of the page!


I am inviting you to be a part of my journey and there are several different ways you can get involved and add value to your life.


SUBSCRIBE TO MY BLOG

Every week I release new ways that you can put yourself on the road to better health. These can range from daily practices to helpful apps to track your progress, to how-to guides for things you've always known you should do but just didn't know how to get started. It’s completely free and you can sign up here: BLOG. Don’t worry, I’m not spamming you. Please check out my content before you sign up so you don’t get confused about what I write about.


SUBSCRIBE TO MY YOUTUBE CHANNEL

I would like to post more and more videos on my channel but I need the support from you guys. I typically post either about my adventures in the outdoors or health and wellness tips to keep you moving! 

I want to expand into filming some exercise demos, and in depth strategies on how to live a healthier happier life. By December my goal is to be putting out 1 new video each week. Check it out here: YouTube


START A WELLNESS PROGRAM WITH ME

This is the only one that requires you to actually talk to me, in case that absolutely terrifies you. I am, after all, a pretty hard guy to get along with. ;)

For $85 (less than $30 month) you can work 1 on 1 with me from anywhere in the US to develop a 90 day wellness program that is tailored to your goals and needs (50% discount). We start with a personal assessment of 3 large areas of your life; food, exercise, and stress, we do some baseline testing and goal setting and based off that I create a 90 day program that aimed at improving your life in the areas that you need it most. I check in with you weekly to see what and how changes can to be made. After 3 months we re-evaluate and change our goals accordingly. 

Sound like something you might want to try? Check it out HERE.


SHARE MY CONTENT

If you have read all this are still not interested in anything I have to say, I ask you one MASSIVE favor. Share my page or content with someone you think could benefit from what I am offering. You can find peace in knowing that you are making ME the best version of myself by doing so. Every person who you share this with has a profound impact on how I am able to grow in the coming years. 


PLAY HATS

My logo for the company is very important to me because it includes the word PLAY. This word has shaped my life in the past 7 years and I want to inspire and encourage others to embrace the power of this word in their lives. 

PLAY is a verb that means to do an activity for enjoyment rather than a serious purpose. As we grow out of childhood this is a concept for most of us that we unlearn and sometimes even mock. Play has the power to flip your world upside down and put you on the road to better health.

I have created a high quality hat with sustainable materials with the goal to expand my reach, to remind you to go play, and to spread joy to as many people as I can. 

The hat comes with two stickers and a PLAY placard so you can always have a reminder around even if you're not wearing your hat! I've included some pictures so you can check it out. 

I am linking a pre-order form HERE so you can secure your hat early. You have the option to pay now or pay later, but paying now gets you a sweet little discount. 

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Moving into the unknown is a scary thing and very hard to step into but I have spent the past 7 years preparing myself to make a move like this. Learning many incredible things on my journey to where I am today, being mentored by peopled I respected, and finding peace in my short comings and areas of improvement, and it's just the start. Thank you for supporting me through the years, you all have driven me it follow my dreams and become who I am supposed to be!

Thank you for all your support and look forward to seeing you on The Road to Better Health,

Kolby Krystofik

Grow Some Food

Welcome back to The Road to Better Health where we talk about topics that keep you on track to live a healthy happy life. 

Don't forget to Subscribe to get more tips every week 


A few weeks ago I talked about 4 different documentaries pertaining to food and how you can best educate yourself and set yourself up for success. The biggest take away from the post is that when it comes to food, ignorance ISN'T bliss. . . Read the blog HERE if you're up for a bit of a read. 

Anyways, one of the big suggestions in this post is to start a home garden and GROW some of your own food. Liz and I have taken the challenge and look forward to sharing with you. We just completed our very first garden box and are excited to fill it with soil and start growing some food we can eat! Not only is this a great way to know exactly where your food is coming from, I have actually found that this process has been a lot of fun and an awesome way to keep myself outside and learning new things. Who knew being healthy could be so fun!? If you are up for the challenge I am putting some links below to a few different DIY garden boxes to get you started. If you have any questions I'd love to hear from you in the comments or an email and I'll do my best to give you some valuable insight! Also, if you have any advice for us, I'm all ears! 

One of my friends The Urban Garden Girl wrote an awesome article on how to start growing all your own herbs, and trust me when I tell you, she knows what she's doing. READ MORE


Now we need some soil and seeds! What should we grow?

Now we need some soil and seeds! What should we grow?

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Stay With Me

The end of The Whole Life Challenge is here, but this isn't where the road ends.

I want to take a moment and thank all of you who decided to take this step in the right direction, and your dedication to these past 8 weeks. However, the journey continues on. I want to invite you to stay with me and continue to learn how to continue taking steps towards the best version of yourself. I want you to continue to reach out to me for advice for workouts, advice in nutrition, advice on how to make small changes now that have large effects later. I want you to ask questions that you don't have answers to. I want you to BE BETTER. 

Check out this page to see if I can help you with REMOTE PROGRAMMING


With the end of the challenge, we are going to do the WLC Post Test described in the video below. You did it 56 days ago and you will do it again some time in the next week to test your fitness. REMEMBER, I want you to do this workout EXACTLY how you did it last time so we can MEASURE the changes. Post your scores to the comments section below and on the WLC dashboard.


The past few weeks I have been coordinating and competing in something called The CrossFit Games Open, a 5 week competition that CrossFit Headquarters puts on as the first phase of finding the fittest man and woman on earth. Last weekend a good friend of mine Cecily Breeding took some fun shots of the Saturday morning competition. Check them out below and then Check out the CrossFit Games website to see some videos of some very talented athletes doing the same workouts the rest of us do!

 

A Picture is Worth a Thousand Words

The raffle requirement for the Whole Life Challenge this week is a lead into the lifestyle practice for next week! Pictures! Sometimes life IS better with when a few pics are snapped. 

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Starting Saturday February 25th YOU will take between 3-5 pictures each day


That's right! pictures. Some of you might be saying, "I don't need to take pictures to remember things, I am really good at taking mental pictures." I am the same way, trust me.

However, over the recent past I have been more and more diligent about taking pictures of fun things that I see, do, or experience and have been finding myself looking back. When I have actual pictures to look at I find myself creating stories around those pictures and those stories are fun to share with friends and family. Creating stories around photos may sound silly but can be powerful down the road. If you have Facebook (I am not normally a big social media advocate) but I do like the "memories" feature that comes up on the time line, it's fun to recall events and people, and places that are brought up in those images. 

So for 7 days practice taking 3-5 photos of fun things that you do, places you go, or maybe even food you make. Anything that you think is cool, snap a photo of it. Maybe even share a photo or two on Facebook/WLC site/ or even this blog! lets see what you are doing!


This picture is from last weekend When I was out sailing with friends. We raced in Redondo Beach with some bouy racing after a really big storm on Friday with heavy winds and rain. Saturday seemed to be better and conditions seemed to hold until we finished racing and were headed back into Kings Harbor (in Redondo Beach) when the surf starting picking up and the wind picked up a bit as well. After waves crashing directly over the breakwater, and no slips being available, we decided to sail back to Marina Del Rey as the sun set. An experience I'll never forget and one of the most exhilarating feelings I've ever had. I wish I had more photos to explain the trip back the Marina but you can use your imagination. We were climbing 15' open water swells with a reefed main and #4 jib sail (smallest sails) and going 7.5 knots upwind (very fast) while the sun set and after. Soaking wet when we arrived in the marina from water washing over the boat, we were ready to head to bed as quickly as possible. 


Wound up for winding down

 
 

Saturday marks the half way point for the Whole Life Challenge, Congrats on making it this far! It is something to be proud of, the road to better health isn't always the easiest road to be on. You might be starting to notice changes in your habits, in your cravings and maybe even some changes in your body. Now is about the time that we start to see changes start to happen, and unfortunately it is also the time that we all start to get a little weary about the challenge. We might have had a couple days that you didn't get any nutrition points, or didn't exercise for a few days. I am right there with you. 

I took some "points" over the weekend in almost all of the categories. . . I had In'n'out, Panda Express, lots of sugary snacks, a hand full of beers and a couple glasses of wine, not to mention the lack of sleep and poor water consumption. 

So I had to log quite a few 0's on my scores the last few days. . . 

It had me thinking that I could take one of a couple roads from there (see what I did there?)

I could say, "screw it" and go back to how I was eating pre-whole life challenge (if you read my blog post about donuts, you know they are my weakness), or I could get back on the road to better health.

And I really want to get back on track, because I feel awesome when I'm on the right road. My body feels so much stronger when I treat it right. 

So I wanted to share some ways that I get back on the road after missing a day or five of one of the habits. Check them out and hopefully you can find them useful when you're eating the rocky road ice cream.

One Perfect Day:

This is super simple, wake up in the morning (or night before) and make it the days goal to have a full points day, 100% in EVERYTHING for 24hrs. Eat, sleep, drinking water, working out, stretching, lifestyle practice, and writing my reflection.

I find this super helpful for several reasons. First, I've cut my "rocky road" behavior right off and gotten back on the right road. Second, when I am doing everything well, I am more motivated to keep doing well. Third, it keeps me focus on just one day at a time. I stop worrying about the long road and just take one step at a time. 

Remember Why:

When we started the challenge, we were asked why and to put it in writing (even if you didn't write anything down, you did have a reason for doing this challenge.) Remembering this reason and actually writing it down can be a powerful tool to re-dedicate yourself to the challenge. 

My goal for this challenge is one that I have wanted to do for the last couple challenges but never remembered by the start of the next challenge. I want to stack the lifestyle practices each week starting with 1 challenge and ending with 8 challenges. ( I have even gotten off track this challenge ) so here is to me re-dedicating this goal in writing for everyone to see. 

This goal is important to me and everyday I can move closer and closer to achieving this goal. Maybe you write out what your goal is and make it public to have others help keep you accountable, or keep it private and put it somewhere where YOU will see it everyday and be reminded (mirror or computer screen) 


I hope these techniques for getting back on the road to better health are helpful to you- and if you have one that I didn't share, I'm sure that everyone else would love to hear! 


Winding Down Before Bedtime 


This weeks lifestyle challenge is to spend 5-10 minutes purposefully and intentionally winding and calming down before bed. Often times we go all day and stay busy through the evening and go to bed in a rush with a ton of things still on our mind. This can create some anxiety before bed and even cause you to lay awake, taking away from a restful nights sleep. 

Try reading a book for pleasure or doing 10 minutes of meditation, or maybe it is a great time to spend 10 minutes stretching on the floor. Whatever you do, the intention is to wind down. Post some ways you used that were helpful for YOU to wind down before bed!


Remember me talking about falling off the health wagon and getting a few 0's on nutrition, yeah well here is a little video I took over the weekend of our trip. 

Treat People Well

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When it comes to being happy and healthy, she says, “There’s no secret. Treat people well. They treat you well. We all care about each other, and now the world’s a better place.
— Leanda Keahi-Bevans

Sometimes I am not going to be able to say something better than someone else. I am posting a video from the CrossFit Journal this week and please, please watch it all the way through. You'll understand why afterwards, and this doesn't necessarily have anything to do with CrossFit. 

So much of health and wellness seems to be divided into several complicated components and I want to challenge that perspective and help others (and myself) discover that often times simple changes put you on the road to better health. See what I did there? ;)

This is my goal with what I am currently doing in this stage in my life. It is awesome to know that I am not the only one who has this desire to treat people well.


Pepperdine Alumni Water Polo


Soccer field above the Pepperdine pool

Soccer field above the Pepperdine pool

This Past weekend I got to play in my first alumni water polo game for Pepperdine University. I only have one photo from the experience afterwards but holy smokes was this a blast. I played water polo for Pepperdine from 2010 to 2011 before being told (by no ones fault, a story for a another day) I could either take financial aide or I could play. I chose to take the money and finish school at Pepperdine University where I was so incredibly lucky to be able to attend. This who event threw me into a strange rut that has kept me out of the water and from playing water polo for many reasons, until this weekend. 

The alumni all got to play the current Pepperdine water polo team for fun. I am definitely out of water polo shape even after all the things I do to keep myself fit, ouch! Nobody on the alumni team stayed in for more than a couple minutes at a time so we got plenty of rest ;) It felt like a lifetime ago that I had been in the water playing the sport that I spent 11 years playing. It was truly a blast to get back in and play again. 

After the game (of course, we won) they had a big BBQ gathering where we got to talk and hangout with all of the Pepp alumni ranging from graduating in '77 all the way to '15! It was also amazing to see some of the guys that I personally got to play with and the guys that I spend obnoxious amounts of time with. We shall see what this weeks brings for adventures! 


Not just for kicks and giggles

 
CrossFitters see physical education as a primary vehicle
for teaching virtues essential for achievement. For us,
the world of physical challenge and achievement have
become metaphors for harvesting life’s riches and battling
its plagues.
— Greg Glassman, CEO, CrossFit

Often times when I am asked why I do CrossFit I have about a thousand answers that go through my head but I get to say one before someone loses interest in what I am saying, so most of the time my answer is, "because it works." only because I try to be as concise as possible. I try to use the least amount of words to mean the most I can. But I will talk about a few of the other reasons I do CrossFit under that "because it works" realm. Greg Glassman is quite the speaker and knows how to be extremely concise and is very eloquent with his words, so I highly suggest that you read the article that he wrote back in 2005 about why he created CrossFit. Here and Below. 

"Because it works" I want to talk about a couple ways that I feel this statement is true concerning CrossFit. First of all, observable, measurable, repeatable, means we work for results and can see them not only in person but on paper as well. CrossFits community tends to bring people together, whether it is for a WOD or for a dinner, or backpacking trip. When people live in community they thrive. People inside the CrossFit community change and see themselves becoming better people, they achieve their goals quicker, they become better parents, they become more disciplined with their habits, and you could even say that they smile more. I am not saying that if you don't do CrossFit that you don't get any of these, in fact there are MILLIONS of people who have nothing to do with CrossFit who are achieving these things. What I am saying is that they are all present within the culture of CrossFit. 

Results, results, results. It is undeniable that CrossFit delivers tangible results. Not only results that you can feel, but results that are observable, measurable, and repeatable. The scientific method is applied to fitness where through good recording habits, your results in fitness are obvious. Stick with it and you will run faster, squat heavier, jump higher, do more pull ups, touch your toes better. The further you get into your training the wider the breadth of your physical results will be. We write in journals every workout and write exactly how it was done so that if we were to repeat it, we would replicate it exactly. We do exactly that, every so often we will do a workout that has been done in the past and because we can look up the date and repeat it exactly how it was performed before. We get to test our fitness. 

The community is something else that CrossFit offers that I believe supports my statement "because it works". A supportive community is something that is vital to everyone's overall health and wellness. It is encouraging in times of hopelessness, it is demanding in times of lacking, it is fun in times of sadness, it is understanding in times of brokenness, and it provides in times of need. I am not saying that these are not things that you can find in other communities outside of CrossFit but it is sure easy to find it within the CrossFit culture. So often are people planning crazy awesome adventures with other members, housing members who are in need, doing fundraisers for causes within the community, and supporting each others goals and hard work inside and out of the gym. 

The last portion here is what Greg talks about heavily in his article, about becoming better people. When you spend time within one of these environments, that you are driven toward success, toward achievement. He talks about fitness developing your will. Your will is such a key to your success that improving it only brings you to a better version of your self. One of the biggest things that I have been learning lately is that in order for you to give, love, and support others you have to give, love, and support yourself. I feel better equipped to do that because of CrossFit and the confidence it gives me, the capability, the fitness, the knowledge, and the love that I receive from it. Go hang around a box and tell me that you don't feel more driven. 

Now its time for me to get out there and give to you. 


If you're willing to take a few reads through this short article I promise you that you will take away some great information and be inspired to be better. 


If your wondering what I did this week I won't waste your time by typing some explanation. Just take a look! I will try to take more photos and videos so that you can experience these things with me! Enjoy! oh, and it was amazing to have my family in town for the weekend. They are from Arizona, and God has blessed me with some pretty amazing people. 


The Road to Better Health

Are you interested in taking small steps to improve your overall health? Think that changing too much at one time will be to overwhelming? Wondering whether not your life fits in this realm of Healthy Living? You are in the right spot. 

My name is Kolby Krystofik, I am going to start to write more and more to share my experience and my story with anyone who wants to listen and hopefully learn a thing or two. 

So often I am talking with friends, family, or strangers about what I do as a CrossFit instructor and heath coach eventually the question arises:

"Why would anybody pay for any of that? Can't you just exercise and eat better? Anybody can do that for free." 

Most of the time nobody wants to hear my long answer after I tell them my short answer: "Because it makes sense."

But I am going to do a brief explaining right now. The long answer is that it makes sense. When presented with the topic of health, what it means to be health, and how to be healthy, people fall ALL over the spectrum as to how much info they know to how much they actually apply. 

I am going to compare learning how to take full control of your health to something that I relate to very closely here on this site; learning how to surf. 

Learning how to surf is an acquired skill. Now don't get me wrong, absolutely anybody (within driving distance to the beach of course) can buy a surf board, go to the beach, and learn how to surf. sounds simple doesn't it? Until you get to the water and are confused as to why nothing feels right, and you get out of the water significantly more frustrated then when you got in the water. 

This is how I learned to surf and from experience, a lot of the time it wasn't fun to go out with your friends and just get thrashed by the ocean and even a little frustrating when they seemed to be having so much fun. Having a coach would have saved me an insane amount of time, and stress. I would have had more fun sooner (gotten better results, faster) if I had someone teaching me. 

Now think about this for a second. You hire an instructor that loves to teach what you are trying to learn. (this aspect is incredibly important) Before you even meet for the first time, he (or she) tells you what kind of surfboard you would learn best on, and he might even have one he would be more than happy to lend you. He tells you what kind of wet suit you should get or if you should even both with a wet suit. Then you show up for your first session and they talk about ocean safety and how to get the most out of your learning experience, they talk about things you should be thinking about to break the information into understandable and applicable pieces. Then you finally get in the water and take it one step at a time.  

Then you get out of the water with a good teacher and understand why they charge money for what they do. Their knowledge in this field far exceeds yours, they know the best way for you to reach your goals, and they have a lot of experience with the learning process and how it works. 

The way I see it a fitness/health coach,  is no different. They are somebody who has spent a lot of time expanding and enhancing their knowledge of the subject they are teaching, They know the most effective you for you to reach your goals, and they have a lot of experience in making small steps to living a healthier life. Their goal is to get you better results, faster. 

I am someone who is so passionate about what I do for others and what I believe in that I am giving it away. I want to be able to help who ever is willing to make a change. 

"Because it makes sense." we need change in this world and I am willing to help.

After all, being healthy isn't just about going out and running a few miles each day. 

Follow my blog each week to learn a little about heath and what you can do this week to put yourself one step closer to a healthier life.