The Challenge

Do you take great care of your health or does life get in the way? For most of us, life gets in the way far too often. However, our bodies are resilient, bouncing back, year after year, tolerating our neglect, until finally, things start to fall apart. Eventually, our choices catch up to us.

Wake up! Your body is the armor that protects your soul. It’s a gift. It’s the only thing you own. It’s the first impression you share with the world. Besides, life is a lot more fun in a fit body.

Great health requires two things: knowledge and self-control. However, we’re constantly bombarded by advertising and other stimuli that promote consumption and immediate gratification. It’s hard to avoid eating too much when there’s a giant portion of food sitting in front of you. It’s difficult to exercise when your schedule is already filled with other priorities. Let’s face it; it’s tough to focus on health when our environment encourages us to be unhealthy.

The Health Challenge is designed to fight back. It’s about feeling fit and strong and confident. However, it’s not about perfection. If you decide to take the challenge, you commit to making great health choices most of the time. You do it because you’re worth it. You try, fail, and try again because it’s the right thing to do.

The goal of the challenge is to help you establish habits that will enhance the quality of your life and I promise you the resulting happiness is worth the fight.

How to play

Pick a month, grab some friends, find a fun journal and take on the six goals listed below. Commit to the plan for 30 days. Spend a few minutes at night journaling about your successes and frustrations. When you fail, figure out why and start again.

The Goals

The six goals listed below are critical to long-term health. Hopefully someday they’ll become your normal.

  1. Rest your digestive system for 12-16 hours every night.   The practice is considered to be a version of intermittent fasting with health benefits that reach far beyond weight control.
  2. Drink at least six glasses of water a day. Juice is not a substitute.
  3. Eat eight servings of fruits and/or vegetables a day. A serving is ½ cup.
  4. 30 minutes of strength, 3 times/week.  Use your muscles or lose them.
  5. Reduce sugar consumption to less than 25 g/day (soda has 40 grams).  This is harder than you think as most processed foods contain sugar/fructose/corn syrup…etc.  Change your sugar consumption and change your life.
  6. Avoid feeling full. You know what I’m talking about, that uncomfortable feeling. It’s abusive to your digestive system.

A note on water – According to

  • 75% of Americans are chronically dehydrated. Even mild dehydration will slow down one’s metabolism as much as 3%
  • Lack of water is the #1 trigger of daytime fatigue
  • Preliminary research indicates that 8-10 glasses of water a day (half of that coming from food and drinks other than plain water) could significantly ease back and joint pain for up to 80% of sufferers.
  • A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
  • Drinking five glasses of water daily decreases the risk of colon cancer by 45%, the risk of breast cancer by 79%, and the risk of bladder cancer by 50%.


Once you master the first six goals, there are many other things you can do to enhance your health. Below are four ideas you should consider.

  1. Avoid artificial sweeteners. There are too many studies out these days that link them to cancer. Do your own research and then run the other way.
  2. Build up to an hour a day of aerobic exercise…anything that gets your heart rate up counts.
  3. Eat real food, things with less than five ingredients even if it means learning to cook.
  4. Read books about health, fitness, and diet. Knowledge is power. The more you know, the more you can help others.

Your body is an amazing machine. Take great care of it and it will take great care of you.