Love Letter - Your Challenge Starts Monday!!!

Josh Melendez
December 16, 2022
Love Letter - Your Challenge Starts Monday!!!

The 28-Day Whole Life Challenge starts this Monday, September 28th.  We want ALL of you to be at your best, and tackling sleep, nutrition, movement AND mindfulness together, day by day, will have a significant impact on your daily life.  You may be a very active person, but if that's stacked on top of poor eating habits, high stress and little sleep, the effect of the hard workout is blunted and can even be counterproductive.  This is why we are challenging you to follow this whole life approach to incrementally elevate the quality of your life.

To get you started right, here are some great tips for each element.


-Consistent sleep/wake schedule - go to bed and wake up at same time
-Room temperature less than or equal to 67 degrees F
-No alcohol within 2 hours and no caffeine within 6 hours of going to sleep to avoid sleep disruption
-Wake up full of energy and pain free with consistent, proper sleep

-No blue screen in bed with you

-Eat real, unprocessed foods (vegetables, fruits, nuts, whole grains, lean meats)
-Eat every 3-4 hours
-Drink water as your main liquid - limit juice, alcohol, sodas

-Drink 1/2 your bodyweight in ounces for water
-Eat breakfast within 60-90 minutes of waking up
-Eat slowly and mindfully - eat until satisfied, not stuffed

-Go on daily walks with a friend/family member
-Be proactive in your posture and position during everyday activities
-Commit to workout days e.g. go to CF or do online PT session every Monday, Wednesday, Friday, and Saturday

-Do movement/workouts at home if you know you won't be able to make it to the gym 

Manage (mindset and planning):
-Have clarity on your values and priorities
-Actively manage your daily schedule
-Practice gratitude through bright spots recognition
-Daily habit of mindfulness (meditation, deep prayer)

-Write in your journal in the morning or evening or both

Reminder to print the attached 28-Day Whole Life Challenge tasks and tracker sheets and post somewhere you will see often, such as your fridge or bathroom mirror.  

As I have stated in class, do not let the 28 days overwhelm you. Only focus on one day at a time and if you get a yellow or red, that is ok! Just try your best to improve it the next day. That is all we are asking for, give this your best effort. The challenge is free for you. As Neema stated in one of our post, "You have nothing to lose but everything to gain".

Winner of the challenge will get to choose between a pair of Reebok Nanos or No Bulls. There will also be individual winners for each category. If you have any questions, please ask a coach!

28 Day Challenge (Print this and put it where you can see it)

Challenge Tracker (Print this and put it where you can see it)


Josh Melendez

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