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  1. K

    Personal Development for Leaders: 3 Essential Practices

    Reading Time: 5 minutes As a leader, you’re often called upon to do whatever it takes to look after your people. Leading a community or a movement is tough. It means a certain amount of selflessness, of doing the work to make it easy for them to engage, of taking the time to reach out and...
  2. K

    Shut Down Autopilot: Become the Captain of Your Life

    Reading Time: 2 minutes So you’re contemplating the quality of your daily life and how to achieve fulfillment and happiness. Awesome. So, one of the first things to consider is your “autopilot” and what it means to your life. Do you want your life run by the same thing that runs airplanes? Do...
  3. K

    The 1st Noble Truth of the Barbell: Life Is Suffering

    Reading Time: 6 minutes It is not uncommon for people in the world of strength, fitness, and health to refer to their time with the barbell as “therapy,” “church,” or even their “safe place.” Despite the commonality of that phraseology, many of us have not taken the time to pause and examine how...
  4. K

    4 Extra Minutes a Day: Realizing the Power of Microminutes

    Reading Time: 5 minutes My wife and I recently moved to a different part of town. The neighborhood is lovely, shopping and work are easily accessible, and we’re happy to have found a new home. But each time I drive from the house, I encounter the same intersection. It’s a four way, with advance...
  5. K

    First Sharpen, Then Cut: How to Overcome a Fear of Wasting Time

    Reading Time: 4 minutes One of the traits associated with a type-A personality is a fear of wasting time. People in this category tend to work with a sense of urgency, and they love to accomplish their goals. As a coach, I work primarily with goal-driven, achievement-oriented people, and over...
  6. K

    4 Tips to Having a Healthy Life AND a Healthy Business

    Reading Time: 5 minutes Over the past few decades, it has become increasingly difficult to end up on the “traditional career path” many of us grew up expecting to follow. As a result, more and more people are foraying into the world of start-ups, self-employment, and entrepreneurship. Instead of...
  7. K

    How the 6-Phase Meditation Transformed My Life

    Reading Time: 8 minutes There are three time investments every person should make to help themselves thrive: Make time for the divine. It’s my firm belief that your personal, intimate relationship with your sense of divinity (whatever that is to you) is your lifeline. Take time to cultivate...
  8. K

    The 4-Step Path to Self-Acceptance and Lasting Change

    Reading Time: 6 minutes Let’s get it out in the open – we all have things we don’t like about ourselves. Many of us have a long list of things we would love to improve, and that’s perfectly natural. According to Maslow’s Hierarchy of Needs, a motivational psychology theory, we have a wide array...
  9. K

    The Whole Life Challenge: There Is No Right or Wrong

    Reading Time: 6 minutes The current state of media-driven health and fitness (not to mention food) is a nightmare. Everything looks perfect, every meal is curated, fitness wear is red-carpet ready, healthy people are in a permanent state of bliss, and you’re practically a criminal for missing a...
  10. K

    Self-Improvement 101: 7 Articles That Will Change Your Life

    Reading Time: 3 minutes At the Whole Life Challenge, we’re never going to ask you to change everything you’re doing right now, all at once. We believe in small steps. Change one thing today and make it stick. Change one more thing next month. Change another next year. If you commit to small...
  11. K

    Polish the Mirror: How to Achieve Goals Without Hating Yourself

    Reading Time: 7 minutes In my psychotherapy practice, I am prone to borrowing a phrase I initially learned from Eastern philosophy: simple, but not easy. When it comes to human suffering, we often have ideas regarding the alleviation of that suffering that seem to be pretty simple. Ideas like...
  12. K

    4 Practical Tips to Increase Your Personal Productivity

    Reading Time: 5 minutes Thanks to the Internet and smartphones, we live in an age in which we are constantly connected to the rest of the globe and we have access to unlimited resources at the click of a button. This is both a blessing and a curse. While it is easier than ever to gain access to...
  13. K

    How My Life Improved Once I Put Myself First

    Reading Time: 5 minutes There are lots of things the Whole Life Challenge asks us to do: give up beloved foods, change the way we drink coffee, pay closer attention to how we feel. We’re asked to move more, stretch more, drink more water, be more kind. Some things we’re asked to do are easy...
  14. K

    The Best 3 Habits I Ever Started + 1 Bad Habit I’ll Never Quit

    Reading Time: 6 minutes I’ve gotten sucked into my fair share of extreme diets over the years. I always start off all-in, preparing meager portions of chicken breasts and steamed broccoli for the week on Sunday night thinking, “This is it! Perfect eating from here on out! Can’t wait for the new...
  15. K

    How to End Suffering and Frustration by Embracing “Practice”

    Reading Time: 8 minutes In terms of a journey, there is no greater process than the pursuit of our wellness. The Buddha knew this, and he made it his life’s mission to ensure as many people heard this profound simplicity as possible. But for many people, the journey stalls as a result of needing...
  16. K

    How to Harness the Hidden Power of Practice

    Reading Time: 8 minutes Several years ago, I suffered a cervical herniation between my C5 and C6 vertebrae. It happened during sparring at my Brazilian jiu jitsu academy. I got caught in a guillotine and rather than tap, I tried to fight out of it. Why did I do that? Because I’m an idiot. More...
  17. K

    It’s Okay to Be the Turtle: How to Win Big by Going Small in the Whole Life Challenge

    Reading Time: 7 minutes I don’t know about you, but when I first started the Whole Life Challenge, I was overwhelmed by the enormity of it. With 7 Daily Habits to attend to, and a myriad of rules to follow, I questioned whether I could actually complete it. Plus, everyone I knew who had done...
  18. K

    How to Persevere as a Beginner and Get Past Intimidation

    Reading Time: 6 minutes When I first learned to ski, I was in junior high. I was a late bloomer, and I was old enough to feel the pain of being judged by my peers. Old enough to know the feeling of failure. Old enough to know that when you fall, you feel pain and you can get hurt in the...
  19. K

    How to Find Fulfillment and Happiness: Identify Your Hedgehog

    Reading Time: 6 minutes The world is made up of hedgehogs and foxes. The foxes are clever. They can run and jump and bite. They can attack hedgehogs in any number of ways. The hedgehog is very simple. Under attack, a hedgehog always does the same thing. He rolls up into a ball with his spines...
  20. K

    2 Ways Vulnerability Can Make You a Better Man

    Reading Time: 6 minutes It wasn’t so long ago I would have rejected the idea that vulnerability could make me a better father, a better husband, and ultimately a better man. These days, I know better. Like most men, I once viewed vulnerability as weakness. Then I discovered true vulnerability...

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