But what if the secret to lasting change lies in the opposite approach?

What if the smallest, most incremental adjustments to your daily routine could lead to profound, sustainable transformation?…

The post The Power of Small Habit Change: Building a Better You, One Step at a Time appeared first on Whole Life Challenge.

From meditation to mantras to pilgrimages and more, many have seen the value of creating a personalized ritual space and practice drawn from age old wisdom from around the world.…

The post What Non-Religious People Can Learn from Traditional Prayer: Finding Meaning Without Belief appeared first on Whole Life Challenge.

Mobility encompasses not just flexibility but also strength, balance, coordination, and joint health, all of which are critical for aging gracefully. This blog post explores why prioritizing mobility over simple flexibility is essential for older adults, how it impacts daily life, and practical ways to incorporate it into your routine. …

The post Mobility vs. Flexibility: The Ultimate Guide to Staying Active and Independent as You Age appeared first on Whole Life Challenge.

What if your diet could help you feel calmer, sharper, and more resilient? Science shows that nutrition profoundly influences mood, anxiety, and cognitive function, with omega-3 fatty acids, B vitamins, and the gut-brain axis playing starring roles.…

The post Mental Health and Nutrition: How Diet Impacts Mood, Anxiety, and Cognitive Function appeared first on Whole Life Challenge.

The post High-Intensity Interval Training (HIIT) for Busy Schedules: The Ultimate Guide for Professionals appeared first on Whole Life Challenge.

The post Stay Strong, Move Better: The Ultimate Guide to Functional Fitness for Aging Gracefully appeared first on Whole Life Challenge.

If you’ve ever tossed and turned all night only to wake up groggy and wonder whether you should still hit the gym, you’re not alone. The question of whether to exercise when you don’t get enough sleep is a common dilemma.

On one hand, physical activity can boost energy and mood; on the other, pushing your body when it’s already running on empty might do more harm than good.…

The post Running on Empty: To Exercise or Not to Exercise When You Don’t Get Enough Sleep appeared first on Whole Life Challenge.

The industry that claims to represent health and fitness and whose mission it is to make you feel “good” needs you to feel bad.…

The post The Whole Life Challenge: There Is No Right or Wrong appeared first on Whole Life Challenge.

For a long time I imagined I was in the minority. That I was one of the few people who couldn’t give themselves a break, who experienced the exquisite pain, disappointment, and judgment of “failing myself,” and who saw the inability to follow through flawlessly as a character defect and evidence of my unshakeable mediocrity.…

The post 99 Percent of the Pressure appeared first on Whole Life Challenge.

Just give this kale chip recipe try and see for yourself. We’re willing to bet you change your tune. All it takes is fifteen minutes to have a crispy, salty, delicious (and healthy) snack.

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Kale Chips

All it takes is fifteen minutes to have a crispy, salty, delicious (and healthy) snack.…

The post Kale Chips Recipe: How to Make a Surprisingly Tasty Un-Chip appeared first on Whole Life Challenge.

You’re not unhappy, but there’s this sneaking sensation that you’re interested in what might lie just around the corner.

We live in good times, and in spite of the fact that we all face some hardship, life is pretty darn good. We usually sit back and enjoy the fruits.…

The post Motion, Contemplation, and Growth appeared first on Whole Life Challenge.

This coconut banana waffles recipe from Salty Spicy Bitter & Sweet gives you everything you need to produce amazingly delicious waffles that will help you create new (and healthier) traditions your friends, family, and kids will love and love to carry on.…

The post Coconut Banana Waffles Recipe appeared first on Whole Life Challenge.

The post 6 Tips for Getting a Great Night’s Sleep appeared first on Whole Life Challenge.

The post Paleo Southern Savory Biscuit Recipe appeared first on Whole Life Challenge.

We’ve brought together here eight great TED Talks related to the Whole Life Challenge. From stress, happiness, gratitude, and achievement, to struggle, habits, creativity, and games, these talks will demonstrate just how simple it can be to incorporate these simple principles into your daily life.…

The post The 8 Best TED Talks for the Whole Life Challenge appeared first on Whole Life Challenge.

One of the best ways to get variety in your meals without too much struggle is to make one dish that can be transformed into something else when you reheat it.…

The post How to Cook Basic Greens appeared first on Whole Life Challenge.

We caught up quickly on what was going on in our lives. He talked about running his business — his challenges, his plans, his hopes for its future, and everything he was doing to move all of that forward.…

The post Would You Run a Company the Way You Run Your Life? appeared first on Whole Life Challenge.

I went to culinary school. And I excelled in school. I got jobs in restaurant kitchens, and under some good chefs, I learned.…

The post The Risk Is the Reward: The Importance of Facing Fear appeared first on Whole Life Challenge.

1. There is something wrong with you that only it can fix.
2. That it’s going to take a long time to get you there.

And it’s killing what real fitness can be.

Their platform is built on fear and money. Fear that someone is cooler, happier, prettier, or has a better life than you do.…

The post Is Fitness Killing You? appeared first on Whole Life Challenge.

The post Why is Water So Important, and How Much Should You Be Drinking? appeared first on Whole Life Challenge.

As you may have noticed by now, you can use this Challenge to get in to great shape, but we had a completely different kind of transformation in mind when we created it.…

The post Choose Your Own Adventure With the Whole Life Challenge appeared first on Whole Life Challenge.

And it worked really well that way, too. People who played become present to the choices they were making. The simple act of asking whether a choice would be worth a point was enough to make people totally reevaluate many of the choices they made every day.…

The post Closing the Circle: Why Reflection is an Important Part of the Whole Life CHallenge appeared first on Whole Life Challenge.

Here are two recipes for some awesome pork and chicken kebabs.…

The post 2 Simple Recipes for Weeknight or Weekend Kebabs appeared first on Whole Life Challenge.

Your ideal life is unattainable. Not because you can’t have what you want, but if you got it, you’d very likely find a higher idea.…

The post Embrace the Gap: Why You Shouldn’t Compare Your Ideal Life to Reality appeared first on Whole Life Challenge.

The post Be an Action Hero appeared first on Whole Life Challenge.

How many times do you want to poach, grill, or roast asparagus? I mean, I’m not putting it down, but come on! It just gets old. These were my exact thoughts as I stared down the raw ingredients in my kitchen just a few short weeks ago.…

The post Recipe: Crispy Salmon with Pickled Asparagus and Baby Greens appeared first on Whole Life Challenge.

We tend to look for the presence of grand gestures and big results in an effort to mark and celebrate our lives, and yet it’s often very small, passing moments that sneak in and steal the show.…

The post The Stories of Our Lives appeared first on Whole Life Challenge.

What we’re not going to talk about today is how to cook a perfect steak or brine a chicken to perfection. We’re not going to talk about minutes per pound or searing in the juices.…

The post Recipe: Very Veggie Nicoise Tuna Salad appeared first on Whole Life Challenge.

…

The post How to Get Started with Practicing Mindfulness appeared first on Whole Life Challenge.

What’s in the marinade? What’s in the salad dressing? How is that prepared? Are you sure there’s no sugar in that?…

The post ‘Be That Guy’: Why Asking Questions About Food is a Great Thing appeared first on Whole Life Challenge.

The post How to Get Started with Meditation appeared first on Whole Life Challenge.

Sounds pretty good, doesn’t it?

The consequences of low self-worth can be huge. Depression, risky behaviors, the willingness to tolerate abusive treatment, and a nagging sense of failure to reach your own potential are all signs of it.…

The post The 10 Thought Habits of People with High Self-Worth appeared first on Whole Life Challenge.

The kind of stress that really matters to our long-term health is chronic stress. It’s a kind of stress that we don’t quickly get relief from (and can find compounding a little bit each day).…

The post 6 Quick Ways to Calm Down When You’re Feeling Stressed appeared first on Whole Life Challenge.

Whatever its exact functions are, we do know that our health—both physical and mental—relies on it. People who get poor sleep over long periods of time are more likely to be negatively affected by almost every other thing we worry about—chronic conditions, sickness, and cognitive impairment to name just a few.…

The post How to Boost Your Immune System: Part 3, Sleep appeared first on Whole Life Challenge.

After some consideration, we’ve decided to make what are more correctly referred to as “seed oils” non-compliant on every level. Current research shows that they are toxic and at least partially responsible for the epidemics of chronic diseases in modern life—heart disease, diabetes, obesity, and cancer.…

The post The Science of Seed Oils appeared first on Whole Life Challenge.

Well, there’s not a whole lot of argument that exercise and other physical activity is an important part of a healthy life. The healthiest people in the world move regularly. Whether it’s the famous centenarians from the world’s Blue Zones or high performers in sports and business (or even playing with grandkids), the people who stay the healthiest don’t just sit there.…

The post How to Boost Your Immune System: Part 2, Exercise appeared first on Whole Life Challenge.

The post How to Boost Your Immune System: Part 1, Nutrition appeared first on Whole Life Challenge.

Meal planning can be a real bugger. For people who love food, it’s easy to fall into the trap of needing to make something new, interesting, or exotic every time you make dinner.…

The post The Basics of Meal Planning appeared first on Whole Life Challenge.

The post 6 Details That Can Make the Challenge Different for You appeared first on Whole Life Challenge.

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Crispy Movie-Night Chickpeas

We've heard these healthy, crispy chickpeas are the perfect intra-workout nutrition for Netflix endurance events.…

The post Crispy Movie-Night Chickpeas (Recipe) appeared first on Whole Life Challenge.

Recently, I had a great exchange with an old friend of my sister’s, Kate, and realized it was an exchange worth sharing.…

The post Navigating Life’s Road Bumps, Without Ending Up in the Ditch appeared first on Whole Life Challenge.

What’s hot and what’s not is often more a function of fad than it is of science. We’re all so used to our sacred nutritional cows being killed from one diet era to another.…

The post 3 Questions for Choosing Your Best Diet appeared first on Whole Life Challenge.

Never before has it held the kind of cultural sway that it holds right now — chefs are household names, every home-cooked meal aspires to be Instagram ready, and culture wars are fought from the outposts of food’s niches and fetishes — paleo, vegans, keto, fasting, nose-to-tail, slow food, farm-to-table, low-fat, and pre-made convenience food.…

The post How to Have Your Pizza and Diet Too appeared first on Whole Life Challenge.

“How?” you might ask.

How a ketogenic diet works

In a standard American diet, your body relies on sugar, or glucose, for its fuel. Your primary energy comes from eating carbohydrates.…

The post How to Live the Keto Life appeared first on Whole Life Challenge.

How do we get the best sleep, eat right, get some exercise, enjoy time with family and friends, and have some down time for ourselves—all while earning a living and remaining stress free?

We all can have that life. No matter how busy you are, there are small adjustments you can make in each day that can give you the lifestyle you’re seeking without adding more stress.…

The post How to Create a Healthy Daily Routine that Doesn’t Take All Day appeared first on Whole Life Challenge.

If you’re eager to shed the weight you’ve gained this year, it’s going to be just as important to manage your stress levels as it is to bring your diet back to reality.…

The post How Stress Gets in the Way of Your Weight Loss Goals appeared first on Whole Life Challenge.

Some paths are steep and arduous. They might get you to the top quicker. You might also find yourself falling from time to time.

Some paths are long, slow, and curving–journeys that slowly open up and ripen over time.

Some are clearly marked and easy to follow, well-worn and trusted.…

The post Many Paths to the Mountaintop appeared first on Whole Life Challenge.

Over time though, I became disenchanted. While they were tasty and filled a hole left by pancakes missing from a healthy diet, they were nearly impossible to flip and almost always ended up like scrambled pancakes before I was done.…

The post How to Make Amazing Gluten-Free Banana Pancakes appeared first on Whole Life Challenge.

Each one of these can steal some of our motivation but together can prove to be more than many of us can overcome on a daily basis after spending our energy in other important parts of our lives.…

The post 4 Benefits of Having a Workout Plan appeared first on Whole Life Challenge.

With everything that’s been going on, it’s natural to feel stressed or overwhelmed (or both). When that happens, the routines we have that keep our health in place can get easily interrupted. I know it, I’ve felt it. It’s happened to me.

And yet there’s no rule that says I can’t figure out a new way.…

The post How the Whole Life Challenge Can Help You Find “The New Healthy” appeared first on Whole Life Challenge.

We laughed at the time (because we knew the potential was real), but what’s more, many of us really planned to use the time as best we could—exercise, personal development, skill building, and trying to truly enjoy the “free time” that was forced upon us.…

The post What You Can Do About Lockdown Weight Gain appeared first on Whole Life Challenge.

I was talking with a friend recently about how she was doing and here’s what she told me: “People feel like $#!^ right now.”

Now, this may or may not be exactly your experience. However, the last several months have certainly taken their toll on many of us. How could they not? The kinds of interruptions we’ve all seen in our lives, the challenges we’ve all faced, are stressful, to say the least.…

The post The Magic Potion for a “Healthy” State of Mind appeared first on Whole Life Challenge.

The post How to Win at “Cheat Days” appeared first on Whole Life Challenge.

The post 5 Ways You Can Create A Work From Home Situation That Works appeared first on Whole Life Challenge.

Stability is held in place both by our personal routines and the regularity of the world around us—the expectation we generally have that when we wake up, the world will be just like it was yesterday.…

The post The 5 Things You Need for a Healthy Day appeared first on Whole Life Challenge.

These days, your gym may have abandoned you, but that doesn’t mean you can’t get a world-class workout with just a few basic principles using an at-home minimalist training style.

These tips and tricks have helped people train anywhere in the world with little to no equipment — and they can help you, too.…

The post 4 Ways to Exercise in a Gym-Free World appeared first on Whole Life Challenge.

For the record, generally speaking a balanced diet includes:

While there are no perfect proportions for everyone, about 8–10 oz.…

The post What is a Balanced Diet? appeared first on Whole Life Challenge.

For most of us, stress was something that used to just come and go. We expected a certain amount of it as a part of life, and didn’t really worry too much when we had our fair share.

These days, it seems like just waking up each day, we’re bound to be stressed about something. Without a period of relief from it, it can accumulate a little more each day, leading to physical symptoms like:

Left unchecked, it can lead to issues like:

As well as unwanted behavior, like:

If you’re experiencing any of these more often than is normal right now, it’s important to consider if stress is at the root.…

The post 7 Ways the Whole Life Challenge Can Reduce Stress and Build Resilience appeared first on Whole Life Challenge.

EVERY JOURNEY STARTS WITH A SINGLE STEP…

Most times you don’t even realize you’ve taken it. …

The post Our Journey: From the Beginning of the WLC to Now appeared first on Whole Life Challenge.

The most important thing to remember when experimenting with the best way to eat for you is not to fall for the propaganda.…

The post What You Should Eat appeared first on Whole Life Challenge.

Sugar is energy. When you eat it, you can use some immediately, but in most cases, your body will need to store some of it for use later, either when you’re not eating or when your activity level increases.

You’ll find sugar in some form in all of the carbs you eat, whether it’s white table sugar or kale.…

The post The Vicious Sugar Cycle (And How To Break It) appeared first on Whole Life Challenge.

This goes not only for protein, carbohydrates and fat, but also cholesterol, vitamins and minerals. 

There are so many reasons that each of these elements is important, and today we are going to talk about fats as energy—how it’s stored and how it’s used.…

The post Why All Fat Is Not Created Equal: A Lesson on MCTs, Energy, and Fat Storage appeared first on Whole Life Challenge.

There are two main reasons it stores fat so well:

1. To have energy beyond the amount of stored glucose, known as glycogen, you can hold in your muscles and liver (they can only hold so much), and 
2. To help quickly remove sugar from your bloodstream when you eat it. Sugar in your bloodstream is toxic—prolonged exposure to it can damage your heart, your nerves, and your kidneys.

…

The post Why Your Body Is A Fat-Storing Machine And How You Can Counteract It appeared first on Whole Life Challenge.

Well today I offer you a simple technique that contains much of the calming power of meditation without any of the drawbacks. You don’t need a lot of time (it only takes one minute!)…

The post Take 5: Learn This Quick and Simple Relaxation Technique You Can Use Anywhere appeared first on Whole Life Challenge.

This week we’re bringing you a classic—the all-American pot roast. 

With just a few hours of hands-off work and some inexpensive ingredients, you can have a meal (or a few meals) that is as delicious as it is Whole Life Challenge compliant!…

The post How to Cook an All-American Pot Roast appeared first on Whole Life Challenge.

The Challenge is a particular time when being focused and specific about each habit pays off — by enforcing a kind of rhythm, you can build habits that become natural.…

The post How To Make Hydration (And Other Habits) Part Of Your Daily Routine, Even After The Challenge Ends appeared first on Whole Life Challenge.

If you haven’t seen it already, check out Andy’s video on optimizing your bedroom for a good night’s sleep — there’s lots in there to help set the stage.

But for today, rather than physical strategies for creating a more optimal sleep space, I’m going to talk about strategies and actions you can take to better set yourself up for bed and to help increase your awareness of the importance of a good night’s sleep.…

The post Go To Bed!: How To Get Ready For Sleep (As Soon As You Wake Up In The Morning) appeared first on Whole Life Challenge.

It’s a day for BBQ and other delicious roasted treats, so here’s a simple recipe for traditional buttery red-hot chicken wings you can whip out at your celebration. (I mean, if tonight isn’t celebration enough.)

All you need is just some wings, salt, butter, hot sauce and a little time, and you’ll be chowing down on wings like it’s Super Bowl Sunday.…

The post How To Make Crispy Chicken Wings (Without The Mess) appeared first on Whole Life Challenge.

And the truth is, all other things being equal, a homemade cookie every now and again isn’t going to do you any harm. The problem is, all other things are not equal.

Aside from the sugar you might get in that cookie, sugar sneaks into a lot of your food — ones you might not even expect — under many names and in hidden amounts.…

The post What You Need To Know About The Dangers Of Sugar appeared first on Whole Life Challenge.

Being someone who either doesn’t like to cook, doesn’t know how to cook, or just doesn’t have time to cook can feel like enough of a reason to stay out of the kitchen unless absolutely necessary.

It might seem daunting, but there are lots of things you can accomplish, hands off, with a little strategic thinking and strategic selection of ingredients.…

The post How To Take A Simple Approach To Cooking (For People Who Hate To Cook) appeared first on Whole Life Challenge.

So I set out to teach myself, by any means necessary, how to cook a perfect steak.…

The post How to Reverse Sear a Steak appeared first on Whole Life Challenge.

The fewest pots I can use and still turn out a meal? One.

And this might be a pot, a pan, a pressure cooker, or a sheet-pan.…

The post 4 Delicious One-Pot Recipes You Can Easily Make At Home appeared first on Whole Life Challenge.

Then there are things you can adapt!

Sauces are an easy way to make food delicious and there is no reason why you have to leave behind some of the standards.

Check out the video above so I can show you how to make ranch, ketchup, and BBQ sauce — all great for the summer and all Whole Life Challenge compliant.…

The post Dips on Dips on Dips: How to Make Ranch, Ketchup and BBQ Sauce that are WLC Compliant appeared first on Whole Life Challenge.

There are a lot of foods it pays to cut back on just because they have clear negative effects on your body. Things like sugar, grains, dairy and alcohol just to name a few.…

The post Why Some Of Your Favorite Foods Might Be ‘Bad-Behavior Enablers’ appeared first on Whole Life Challenge.

The post Brainstorm: Well-Being Practice appeared first on Whole Life Challenge.

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The post First Things First: Well-Being Practice appeared first on Whole Life Challenge.

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The post Create and Use a Space: Well-Being Practice appeared first on Whole Life Challenge.

The post That’s My Jam: Well-Being Practice appeared first on Whole Life Challenge.

The post Start Fresh: Well-Being Practice appeared first on Whole Life Challenge.

The post Gratitude for People: Well-Being Practice appeared first on Whole Life Challenge.

The post The Golden Hour: Well-Being Practice appeared first on Whole Life Challenge.

This Week, Write a Short Message to Someone Important

Simple Instructions:

1. Each day, send a brief message to someone important. It can be a message of thanks, acknowledgement, gratitude, or just to say you’re thinking about the person.

…

The post Short Message to Someone Important: Well-Being Practice appeared first on Whole Life Challenge.

This Week, You’re Going to Call Your Shot

Simple Instructions:

1. Before 9:00am each day (or by 2 hours after waking), identify and write down the most important thing for you to get done that day.

…

The post Call Your Shot: Well-Being Practice appeared first on Whole Life Challenge.

This Week, Take Some Time to Focus on Breathing

Simple Instructions:

1. Each day, sit, close your eyes, and spend 10 minutes with one of the following breathing practices:

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The post Breathing: Well-Being Practice appeared first on Whole Life Challenge.

It’s Time to Do Something That Sounds Like Fun

Simple Instructions:

1. Do something each day that sounds like fun.
2. You don’t have to know it’s fun (i.e.

…

The post Sounds Like Fun: Well-Being Practice appeared first on Whole Life Challenge.

This Week, We Practice How to Just Let It Go

Simple Instructions:

1. Each day, find an area of your life that needs cleaning and clean it up.

…

The post Let It Go: Well-Being Practice appeared first on Whole Life Challenge.

Keep a Daily Journal This Week

Simple Instructions:

Write in your journal for at least 10 minutes each day this week. We suggest one of three journal styles:

1. Diary-style or stream-of-consciousness writing.

…

The post Daily Journal: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day this week, write and deliver a handwritten thank you note to someone in your life — friend, family member, colleague or coworker, teacher, client, or anyone you interact with in your daily life.
2. Suggestions: your parents for putting their life into raising you, a friend for who they are for you, your housekeeper for cleaning up after your (yes, even though you pay for the service), or you can consider anyone who came up in your Naikan reflection journaling during week four.

…

The post Write a Thank You Note: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Create a 5- to 10-minute ritual or practice that helps define the beginning of your sleep period and prepare you for a good night’s sleep
2. This practice should be separate from your typical “getting ready for bed” routine that may include things like brushing your teeth or washing your face.
3. The rituals can take any form you want.

…

The post 5-Minute Bedtime Ritual: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day, choose a person, relationship, situation, or event and answer the following three questions about it:
   1. What have I received from _______________ ?
   2. What have I given to _______________?
   3. What troubles and difficulties have I caused _______________ ?
2. You can write in any format you like: long form, like a journal entry, or simply as bulleted list.

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The post Naikan Reflection: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Do not use your mobile phone, tablet, computer, television, or radio during meals. This means phone calls, texts, email, Google, videos, podcasts, or social media — for work or for play.
2. You must do this for two meals each day — breakfast, lunch, and/or dinner — to get credit for the day.
3. This does not apply to snacks or eating food between meals (e.g.

…

The post No Electronics During Meals: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Find a way to make yourself laugh today until you are satisfied.
2. There is no amount of time you have to laugh for, it just must be an authentic laughter experience by your estimation. If you say you did it, you did.
3. Some suggestions: Watch videos that make you laugh (animals get me all the time), get together with people who you typically find funny, or laughter meditation.

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The post Laughter: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Find a quiet place to sit, free of outside distractions.
2. Use any form of silent contemplation with which you are comfortable. Some options: sitting quietly in any position you are comfortable in and observing your body, thoughts, and surroundings while letting go of comments and judgments; silent prayer or contemplation; or simply observing yourself breathing in and out.

…

The post Mindfulness Meditation: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Create a “Jar of Awesome,” either physical or virtual — a mason jar or something like it would be perfect, but so would a note in Evernote, a note pad, or an email to yourself. You can leave your jar plain or decorate it like crazy. It may also help to keep a small scratch pad and pen next to it.

…

The post Jar of Awesome: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Complete 10 minutes of whatever type of mental challenge or brain exercise you like. It can be different each day.
2. Some suggestions are crossword puzzles, Sudoku, memorization challenges, logic puzzles, or a challenging game with some decent science behind it like Dual N-Back.
3. You do not need to be able to complete the puzzle you choose in 10 minutes to get credit for doing the practice.

…

The post Mental Challenge: Well-Being Practice appeared first on Whole Life Challenge.