I am happy to announce our first ever Wellness Challenge for January 2026. I will be following this challenge along with anyone else who cares to participate, and I’ll be posting weekly screenshot updates on Instagram.

This is just for fun. We aren’t trying to start a cult 😂- if this isn’t your vibe, feel zero pressure to participate.

Remember - do not let “perfect” be the enemy of “good.” Do your best with this - fill in the bubbles as you meet the criteria. And don’t be bummed out if you slip a day or two. Post pictures of your weekly progress every Sunday evening in January, beginning on the week of the 5th.

Explanation of terms:

• At least 3 training sessions this week: whether you train BJJ, lift weights, rock climb, whatever. Show up at least 3 times this week.

• Whole foods only: I’m not talking about the store 😆 - lay off of processed foods. Fruits, greens, nuts, animal protein, root vegetables. Basically, almost anything that is perishable and was once growing.

• Refrain from alcohol: Yep 🤨 - the goal is every day for one month.

• Meditate 8 minutes, every day: it doesn’t have to be fancy. Carve out eight minutes to sit in your car, a quiet room, on a park bench. Close your eyes and focus on your breath. If you need a guide, the Calm app is pretty awesome.

• Do one kind thing for another person: I guess this is the ‘spirit’ part of mind, body and spirit. Send your mom some flowers, buy a coffee for a stranger, or simply say something nice when you don’t necessarily have to.

• THE BLANK SPOT: Every person is different, and has different needs. Your blank write-in spot can be anything you’d like to do weekly, as many times as you’d like to do it. But be sure to write in something.