No Media Meals

This week the lifestyle challenge is particularly challenging and eye opening. Take a deep breath and get ready to underestimate the amount of time that you spend on social media. Remember, you are on that road to better health.


Commit to not using social media of any kind during any of your meals

For the next week, Saturday February 11th to Saturday February 18th, you will commit to not using social media of any kind during any of your meals whether you are with friends or are alone. This includes things like: Facebook, Instagram, Twitter, Pintrist, LinkedIn,  email, texting, or games on your phone. 

For me, this lifestyle challenge really threw a huge brick in my face when I realized that I passively scroll through social media on several occasions each day. Especially when I eat meals by myself, I find that I immediately pull out my phone to check some things and end up finishing my meal without even noticing it. 

The intention of this weeks challenge is to create more of a relationship with you and the food you are putting in your body. Taking a little extra time and making meal time something that you do undistributed. You become a little more aware of the food you are eating and you might even start tasting your food differently and maybe even eating different quantities of your food too. Post your thoughts to comments and let me know if I am the only one who thinks this will be difficult. 

Making a plan

Often times I find that making a plan for my exercise each week increases the amount of training I actually do and allows me time to get outside and play too. I wanted to share a typical week of training for me and how I balance training and playing. My schedule changes EVERY week so this is just an example. (mostly dependent on the waves, I love surfing)

AM CrossFit @ CrossFit Malibu
PM CrossFit @ CrossFit Malibu
PM Yin Yoga @ 5 Point Yoga
Play day or
PM CrossFit @ CrossFit Malibu
AM Yoga @ 5 Point Yoga
PM CrossFit @ CrossFit Malibu
Play day or
Beach workout
Play day or
Rest day

Hope this is helpful as you try to plan your future weeks. As a general rule of thumb, if you sign up for a class beforehand, you are more likely to follow through and go. If you decide to workout at home, having the tv on is a sure way to distract your self from actually getting meaningful movement in. 

Had the privilege of driving the the beautiful valley of Ojai, CA just north of where I live where there are some beautiful ranches and walnut farms. Below are a couple photos of Black Mountain Ranch.

Movember: Men's Health Awareness

Thanks Josh Chan for the awesome photo

Thanks Josh Chan for the awesome photo

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. 


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. 





- 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.