End Procrastination with Small Steps Each Day This Week

Simple Instructions:

1. Do one thing each day this week that you’ve been “meaning to do” for a long time.

…

The post Solve the Procrastination Problem: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

Turn Off All Electronics Before Bed Each Night This Week

Simple Instructions:

1. For the next seven days, turn off all electronics thirty minutes before you intend to sleep.

…

The post No Electronics Before Bed: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

Do Squats Every Day This Week

Simple Instructions:

1. Each day this week, you will do 20 bodyweight squats.

…

The post Daily Squat Challenge: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

Drink Water with Each Meal and Snack This Week

Simple Instructions:

1. Each day this week, when you eat a meal or have a snack, drink a glass of water.

…

The post Water, Water, Everywhere: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

Get Up 30 Minutes Early Every Day This Week

Simple Instructions:

1. Each day, set your alarm to wake you 30 minutes earlier than normal.

…

The post Seize the Day: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

The post Self-Improvement 101: 7 Articles That Will Change Your Life appeared first on Whole Life Challenge.

The post 6 Essential Fitness Articles From the Whole Life Challenge appeared first on Whole Life Challenge.

Sima Tamaddon is a wife, a mother, and a yogi. Her goal in teaching yoga is to help others achieve balance, physically and emotionally.…

The post 8 Free Yoga Flows That Are Perfect for Your Living Room appeared first on Whole Life Challenge.

The post DOMS 101: What It Is and How to Deal with It appeared first on Whole Life Challenge.

Fiber and carbohydrates often go hand-in-hand, but even if you’re following a nutrition plan that has you watching your carbs, you still have plenty of high-fiber foods available to you.…

The post 10 Healthy and High-Fiber Foods That Are Also Low Carb appeared first on Whole Life Challenge.

Sugar is typically associated with weight gain, but the problems don’t stop there.…

The post 8 Things You Can Do Right Now to Kick Your Sugar Habit appeared first on Whole Life Challenge.

The post Why You Need Both Strength and Cardio—and How to Fit It All In appeared first on Whole Life Challenge.

P.S. While you’re at it, download our brand-new recipe book to get every single recipe we published in 2017 completely for free:

//

Breakfast Recipes

Easy and Versatile Breakfast Frittata – Breakfast doesn’t have to be boring or complicated.…

The post The WLC’s 12 Most Popular Recipes: Eat Healthy All Day appeared first on Whole Life Challenge.

And the idea of “healthy” food always seems like it’s going to be a lot of work.

Which isn’t how any of us want to spend our summer holidays.

But it’s totally possible to have a healthy and enjoyable grill n’ chill festivity — with these Memorial Day recipes.…

The post You Can Grill & Chill with These 7 Memorial Day Recipes appeared first on Whole Life Challenge.

Dr. Grayson Wickham is a physical therapist, strength and conditioning specialist, and founder of Movement Vault. He is obsessed with anything and everything related to flexibility, mobility, training, increasing performance, decreasing injury risk, and recovery.…

The post 6 Free Movement Vault Videos: How to Improve Your Mobility appeared first on Whole Life Challenge.

Despite the fact that it’s often supposed to relax us, yoga can be a bit overwhelming. At least, sorting through which type of yoga you want to practice can be.…

The post Explore the World of Yoga: 6 Free Brett Larkin Videos appeared first on Whole Life Challenge.

In this series of six free HERO Movement videos, you’ll be focusing on “mindful mobility.” The structure of each session looks something like this:

1. Attention: Checking in and bringing attention to the area you’re going to be working with to see how it feels right now.

…

The post 6 Free HERO Movement Videos for Better Mobility appeared first on Whole Life Challenge.

We love a runner’s high as much as the next person, but still, working up a sweat on the track can get boring.…

The post 8 Weird Ways of Exercising (That Might Actually Work) appeared first on Whole Life Challenge.

With more than thirty years of study in anatomy and movement, Jill Miller is a pioneer in linking the worlds of fitness, yoga, massage, athletics, and pain management.…

The post 14 Free Tune Up Fitness Videos: Follow Along with Jill Miller appeared first on Whole Life Challenge.

MovNat stands for “moving naturally.” This collection of MovNat videos will teach you how to develop your mobility through a variety of movements that the human body was actually designed to perform.…

The post 16 Free MovNat Videos: Follow Along for Better Mobility appeared first on Whole Life Challenge.

Not only do we have Michael Pollen commenting on every aspect of “Big Food,” but we have a million food bloggers espousing everything from grain-free diets to Gluten-Free, Sugar-Free, Dairy-Free Everything. And don’t forget chocolate, which continues to be more of a religion than political stance.

And, now, food has also moved into legal territory.

That’s right, people.…

The post The Top 9 Food Crimes (Are You Guilty of One?) appeared first on Whole Life Challenge.

“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever does.”…

The post M43 Fitness: How This Gym Uses the WLC to Do the Most Good appeared first on Whole Life Challenge.

“If you don’t know what you’re here to do, then just do some good.”…

The post How Phill Kane Does the Most Good (and Crushes Being a WLC Team Leader) appeared first on Whole Life Challenge.

The post 10 Things You Didn’t Know About the Whole Life Challenge appeared first on Whole Life Challenge.

For one thing, most of us are usually half-way out the door by the time we even remember to eat in the first place. As a result, chowing down on a quick bowl of cereal or grabbing a granola bar can become the norm.…

The post The 19 Best Whole Life Challenge Compliant Breakfasts appeared first on Whole Life Challenge.

The best thing about the Instant Pot is that, unlike a traditional pressure cooker, you can set it and walk away.…

The post Instant Pot Mashed Sweet Potatoes appeared first on Whole Life Challenge.

After all, we put valuable time into exercise. The mindfulness we put into it should matter.

Right?

It does. A commitment to, and a love for, the experience of physical movement is a wonderful, long-term investment in your body and mind.…

The post 5 Ways Sitting Too Much Hurts Us (And How to Easily Fix It) appeared first on Whole Life Challenge.

//

I like to leave my guacamole with some texture and chunks in it, but you can follow this same recipe and make a smoother guacamole if you prefer.…

The post Easy Chunky Guacamole appeared first on Whole Life Challenge.

You care about your nutrition, but you’re bored with the same meals day after day.

But what other choices do you have for your healthy protein sources?

Before I answer that question (and I have a bunch of answers for you), let’s take a quick look at why protein is such an important component to our diet anyway.…

The post 8 Healthy Protein Sources (for When You’re Sick and Tired of Chicken) appeared first on Whole Life Challenge.

(Kinda like goji berries — who actually likes those?)

Then somehow, I came into possession of a bag of chia seeds. Pudding seemed like the easiest (and potentially most appealing) way to use them up, so I gave it a shot — and, wow, am I glad I did!…

The post Coconut Milk Chia Seed Pudding appeared first on Whole Life Challenge.

The post 15 Foods That Will Help You Combat PCOS appeared first on Whole Life Challenge.

Osteoporosis an invisible condition, affecting millions. Those who live with it usually don’t notice a problem until something acute happens — like breaking a wrist during an ordinary slip and fall. Obviously, at that point, it’s easy to realize that life changes are in order.

But it’s possible to possible to prevent that day from happening.…

The post 3 Proven Ways to Prevent Bone Loss Through Exercise appeared first on Whole Life Challenge.

This Week’s Mission: Honey-Do-It-Yourself
The Idea

This week’s mission is to get the little things done so your bigger experience of life improves.…

The post WLC Mission: Honey-Do-It-Yourself appeared first on Whole Life Challenge.

The post How Time in the Sauna Can Benefit Your Mind, Health, and Performance appeared first on Whole Life Challenge.

But few people are fully prepared to face the challenges associated with the leap to a grain-free lifestyle.…

The post 7 Questions You Need to Answer Before You Go Grain-Free appeared first on Whole Life Challenge.

This Week’s Mission: A Bucket List for the Here and Now
The Idea

This week’s mission is to create a personal bucket list of the things you really want to do —  and that you can actually take on today.…

The post WLC Mission: A Bucket List for the Here and Now appeared first on Whole Life Challenge.

The good news is that most back pain is not caused by a serious issue, like fracture, arthritis, or any type of chronic condition.…

The post How to Write Your Own Prescription for Back Pain appeared first on Whole Life Challenge.

But if you ask your fellow gym buddies why they workout, chances are most of them won’t say that they’re trying to improve their brain health. …

The post 3 Workouts That Will Boost Your Brain Health (and the Science Why) appeared first on Whole Life Challenge.

This Week’s Mission: Practice Recipe-to-Table Cooking
The Idea

It’s one thing to eat at a “farm-to-table” restaurant, it’s entirely another to have a relationship with your dinner from raw ingredients through the kitchen and then onto your plate.…

The post WLC Mission: Practice Recipe-to-Table Cooking appeared first on Whole Life Challenge.

This HIIT technique involves giving an all-out effort of intense exercise for a short time, followed by a brief rest period.…

The post HIIT Workouts How-To: The Science, Benefits, and Workouts You Can Do Today appeared first on Whole Life Challenge.

In other words, “ab-slimming exercises” are not possible.

What a strong core will do, though — no matter your current size or fitness level — is strengthen your back, improve your balance, better your posture, assist in avoiding injury, and help you be an overall fitter person.…

The post The 3 Best Core Exercises: The Most Efficient, Effective, and Easily Modified appeared first on Whole Life Challenge.

In other words, you may not want to deprive yourself of all your favorite treats or make time for an Olympic-level fitness routine. As a result, some people wonder if they can make just one change at a time by either improving their eating or their exercise habits.…

The post Why No Single Healthy Habit Is the Key to Success—and Yet It Is appeared first on Whole Life Challenge.

All this put together means I specialize in one-pan meals made from canned and frozen items.…

The post Easy One-Pan Lamb and Spinach Dinner appeared first on Whole Life Challenge.

Say Thank You Every Day This Week

Simple Instructions:

1. At some point in each day, find someone to acknowledge.

…

The post Say Thank You: Weekly Habit Practice appeared first on Whole Life Challenge.

Like the other organs in your body, your skin is highly sensitive to the substances you feed it. Many of the common foods we eat — especially those that are highly-processed, refined, and/or loaded with sugar and artificial ingredients — promote harmful inflammation, oxidation, and accelerated cellular aging.…

The post The 10 Best Foods for Beautiful and Healthy Skin appeared first on Whole Life Challenge.

Experiment with Walking Meditation This Week

Simple Instructions:

1. For the next seven days, walk for at least a half mile each day with no particular destination in mind.

…

The post Daily Walking Meditation: Weekly Habit Practice appeared first on Whole Life Challenge.

According to the American Journal of Clinical Nutrition, these scientists wanted to help diabetic patients manage their menus in order to control blood sugar.…

The post What You Need to Know About the Glycemic Index appeared first on Whole Life Challenge.

Simple Instructions:

…

The post Eat Your Veggies: Weekly Habit Practice appeared first on Whole Life Challenge.

Read on to learn more about this fitness methodology and how you can start incorporating these types of workouts more frequently into your training.…

The post High Intensity Interval Training: What Is It and Why Do It? appeared first on Whole Life Challenge.

But accepting that becoming a yoga athlete may be taking it a bit too far, there are several important reasons why everyone might benefit from including yoga as part of their overall fitness routine.…

The post 5 Types of Yoga That Make You Strong, Flexible, and Stress Free appeared first on Whole Life Challenge.

The post No-Sweat Pressure Cooker Paleo Chili appeared first on Whole Life Challenge.

Or at least, it can. One of the fun things about the Lifestyle Practices is that they are meant to be an opportunity to experiment and play—to see what works for you and what unexpected activity might make an important difference in your life.…

The post 7 Unexpected and Fun Ways to Enact Real Change: Whole Life Challenge Lifestyle Practices appeared first on Whole Life Challenge.

Each of these videos is ten minutes or less in length. Most require little to nothing in the way of props or equipment, and all take very little space.…

The post 7 Short Yoga Flows to Solve All Mobility Woes appeared first on Whole Life Challenge.