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  1. K

    How to Create a Winning Team of Voices in Your Head

    Reading Time: 6 minutes Fielding a great team is crucial to winning on any playing field. The same is true in building long-term, sustainable health and fitness. But I’m not talking about your friends, family, co-workers, and gym buddies who are there to help keep you motivated and accountable...
  2. K

    Better Than Fun: Why You Should Always Do the “Hard” Things

    Reading Time: 6 minutes Adam Carolla, Loveline host turned podcaster, said something years ago that stuck with me. He was talking about having kids. Someone asked him if it was fun having kids. He paused, thought for a minute and then said, “No, it’s not fun. It’s better than fun.” Fun...
  3. K

    Leverage: The Simple (But Not Easy) Element of the Challenge That Changes Lives

    Reading Time: 7 minutes I’ve been in the fitness coaching business for over 25 years, and in that time, I’ve tried many strategies to gain leverage over people. Why do I need leverage? Because when left to their own devices, people invariably make choices that undermine their own best intentions...
  4. K

    5 Ways Your Bucket List Gets in the Way of Happiness

    Reading Time: 8 minutes The Taj Mahal sat across the river from us, bustling with lines of people in the setting sun. Our location was a spot on the bank only accessible via a narrow footpath and inhabited by a handful of locals and a few mangy dogs. Despite its lack of amenities, our spot was...
  5. K

    The Chaos Monkey: How to Improve Your Life Through Failure

    Reading Time: 5 minutes In 2000, I ventured onto a then-new website called “Netflix.” I can still remember how exciting it was to see the familiar red DVD mailer when I opened my mailbox. Then in 2007, Netflix launched a streaming service. As an early adopter, I distinctly remember how crummy...
  6. K

    How to Use Discipline to Add New Habits and Gain More Time

    Reading Time: 7 minutes Each new year offers a fresh start, new beginnings, and a worldwide surge to becoming the person you always wished to be. No matter your resolution for this new year, there is one solidifying factor that resonates throughout all our goals: discipline. I want to lose...
  7. K

    Commitment: The 3 Hard Choices for Success

    Reading Time: 4 minutes Commitment is hard, harangued by the twin devils of temptation and convenience, hamstrung by lack of preparation, blown back by our general aversion to difficult work. Undoubtedly, you’ve decided to change something today. You’ve decided to accomplish something. ‘Tis...
  8. K

    Why You Need to Ditch Your Goals This Year

    Reading Time: 7 minutes To be successful, ditch your goals. Say what? Yes, you heard that right. Ditch your goals. We’ve been taught to set goals anytime we want to achieve anything. They should be SMART: specific, measurable, actionable, realistic, and time sensitive. But the motivational...
  9. K

    High-Intensity Interval Training (HIIT) for Busy Schedules: The Ultimate Guide for Professionals

    Reading Time: 6 minutes Are you juggling a demanding career, family responsibilities, and the desire to stay fit? If you’re past your 20s with a low to moderate fitness level, High-Intensity Interval Training (HIIT) could be your game-changer. This time-efficient workout method delivers maximum...
  10. K

    What Non-Religious People Can Learn from Traditional Prayer: Finding Meaning Without Belief

    Reading Time: 8 minutes Over the last half century or so, it has become increasingly common for people in the western world to adapt and adopt traditional spiritual practices from around the world, particularly the east, into their personal daily practices and search for greater meaning in life...
  11. K

    The Power of Small Habit Change: Building a Better You, One Step at a Time

    Reading Time: 7 minutes In a world obsessed with overnight transformations—think crash diets, intense fitness boot camps, or 30-day productivity challenges—it’s easy to fall into the trap of believing that big, dramatic changes are the only path to self-improvement. But what if the secret to...
  12. K

    How the Whole Life Challenge Taught Me Impulse Control

    Reading Time: 6 minutes Over the years and through trial and error, I’ve discovered the ways in which I move best through this world. I now have blanket policies that instruct me to avoid intense math at all costs, refrain from engaging in political posts, and resist correcting my friends’...
  13. K

    How Small Habits Rewrote My Life: A Journey Beyond the Gym

    Reading Time: 6 minutes I used to think health was about hitting the gym hard, eating kale salads, and tracking my sleep like a scientist. I’d scroll through fitness blogs on sites like Whole Life Challenge, nodding at the advice—move more, sleep better, eat clean. It all made sense, but it felt...
  14. K

    How to Create Change in Your Life When It Feels Impossible

    Reading Time: 6 minutes Making a change in your life can seem a daunting task. The more important something is, the more worried we get about doing it “right,” and ironically, the more likely we become to put it off. But making those healthier, happier changes is what the Whole Life Challenge...
  15. K

    How to Succeed in the WLC: Focus on Consistency, Not Results

    Reading Time: 5 minutes A few weeks into the Whole Life Challenge, you will likely see some significant changes. Focusing on quality food choices, smart exercise choices, and even smarter recovery choices will, without a doubt, impact your health, fitness, and well-being. It’s very cool to see...
  16. K

    Operation You: Taking Personal Responsibility

    Reading Time: 6 minutes There’s just no easy way to say this: your biggest problem is you. It’s not the weather, or the economy, or the government, or the alignment of the stars. It’s you. Phew! I’m glad we’ve sorted that out. Now, we can start getting you out of your own way. Prepare yourself...
  17. K

    How to Know When Quitting Is the Right Thing to Do

    Reading Time: 6 minutes When were you last congratulated for quitting? Most of us would be hard-pressed to remember such a time. After all, quitting is usually associated with failure, weakness, and giving up. Being labeled a “quitter” is not something many people aspire to. Instead, our...
  18. K

    How to Build Willpower: A 4-Step System to Fight Temptation

    Reading Time: 5 minutes Willpower is a fragile thing. Subjected to stress, sleep deprivation, or simple visual triggers, it disappears, our resolutions evaporating in the face of reality. You’ve likely experienced this (along with a subsequent dose of guilt) — a brief argument with your partner...
  19. K

    The Most Simple “How to Journal” Framework Ever

    Reading Time: 6 minutes If you’ve been working to improve your whole self — to be more grateful, positive, and mindful; to feel your best physically and emotionally; and to gain control over your life — then adopting a daily journal is the single most important step you can take to get started...
  20. K

    Why It’s Important That You Be a Failure

    Reading Time: 4 minutes “You’re a failure.” It’s a phrase no one wants to hear, and it can haunt our choices in life. It’s no fun to hear it from someone else, but it’s even worse when those words come from within ourselves. This kind of negative self-talk can have a devastating impact on our...

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