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  1. K

    6 Ways to Work on Health and Wellness (Even When You Have the Flu)

    Reading Time: 6 minutes Every year around this time, many of us are facing down the flu. There’s nothing worse than that achy, tired, don’t-want-to-do-anything feeling that comes with the flu. Actually, there is one thing worse — getting those achy, tired, don’t-want-to-do-anything feelings...
  2. K

    Taking Flight: A Few Words on the “End” of the Challenge

    Reading Time: 4 minutes I remember a day, once, sitting on the roof and watching a truly magnificent sunrise. While watching the sky change color, I noticed an array of birds crossing the sky. In my imagination, the seagulls heading east were going to work and the ones heading west were going...
  3. K

    How to Get Ready for Summer (and Learn to Love Yourself in the Process)

    Reading Time: 5 minutes Get ready — it’s coming. The days are getting longer and the temperature is rising. This means you’ll soon see articles about how to get ready for summer. Usually with titles like 5 Ways to Get Summer-Body Ready or Get Bikini Ready Now. The premise of these articles is...
  4. K

    How to Be Mentally Healthy While You’re Sick

    Reading Time: 6 minutes I know how to stay strong during a tough workout, how to work long hours to meet a deadline, and how to eat well when I’m surrounded by junk food — but when I’m sick or injured, my mental resolve crumbles. Maybe it’s because I rarely get sick, but when illness or injury...
  5. K

    3 Ways Gut Health Impacts Quality of Life (And How to Eat to Improve It)

    Reading Time: 7 minutes The human body is a complex system housing a multitude of microorganisms such as bacteria, viruses, and fungi. While we are taught to associate these bacteria, viruses, and fungi with diseases, the ones that are naturally a part of our bodies can actually help maintain a...
  6. K

    Essential Oils 101: What You Need to Know and How to Buy Them

    Reading Time: 8 minutes What’s in your medicine cabinet right now? What do you use to get rid of a headache or calm an upset stomach? What do you use for anxiety or depression? What’s your go-to for a cold or flu, and what do you apply to kill bacteria on cuts and scrapes? How different would...
  7. K

    The Quiet Eye: How to Train the Way You Gaze (and Why)

    Reading Time: 6 minutes Pick your favorite sport, any sport. Imagine the player you most admire walking up to the plate, getting ready for a jump ball, or prepping for a rope climb. What is the one thing they all have in common? For starters, they are definitely not texting on their smart...
  8. K

    How to Stop Worrying and Actually Have a Relaxing Vacation

    Reading Time: 6 minutes On the first day of our family vacation in Vancouver, Canada, the city was experiencing a heat wave, with highs in the mid-80s. We’d arrived late the night before and none of us had slept well. After getting breakfast, we decided to walk downtown, instead of figuring out...
  9. K

    How to Completely Change Your Life (and Not Even Notice)

    Reading Time: 6 minutes I don’t naturally eat well. Maintaining a diet free from sugar, artificial ingredients, and bread is not something I would ever do were it not for knowing the hidden, long-term health consequences. Truth be told, I didn’t want to participate in the first Whole Life...
  10. K

    Why I Believe the Whole Life Challenge Works

    Reading Time: 5 minutes Upfront, the Whole Life Challenge literally changed my life. A trope, an aphorism of self-improvement, sure. “It changed my life…” But perhaps I can give you some context. When I found the WLC, I found it like most everyone else — during a chance web search. And I was...
  11. K

    How to Launch a Successful Comeback After Illness or Stress

    Reading Time: 8 minutes If you break your leg, it’s easy to see the path to recovery. I’m not saying the process is easy, but you have the knowledge that you’ll be in a cast for a certain amount of time, you’ll do rehab, and you’ll slowly get back to normal activities. Getting back to normal...
  12. K

    What to Do When People Just Don’t Get Your Healthy Choices

    Reading Time: 6 minutes Making a significant change in your life is challenging. The habits we form for eating, exercise, and self-care are longstanding and don’t change on their own just because one day we wake up and want things to be different. These habits can be especially difficult to...
  13. K

    How to Take Care of You (And Why You Need to For Your Family)

    Reading Time: 5 minutes Every Monday, Tuesday, Wednesday, and Friday, I put aside work, family, and a long list of to-do items and go to the gym for a CrossFit workout. (On Thursdays, I head in the other direction — toward the ocean — and spend at least an hour surfing.) These daily workouts...
  14. K

    Why It’s Critical to Be a Health and Fitness Skeptic (and How to Do It)

    Reading Time: 9 minutes I recently sat down with a young golfer client to discuss his goal of packing on some muscle and gaining about ten pounds. We went through what to eat, how many days to lift, and why it’s important to get sleep and recovery. Then, we got to the topic of supplements, and...
  15. K

    10 Ways iOS 12 Can Make You Healthier and Happier

    Reading Time: 5 minutes When a new update for the iPhone comes out and friends ask me if they should update, I usually tell them to wait. But I updated right away this time — and if you want to use your phone to help improve your health and well-being, I suggest you update to iOS 12, too. Here...
  16. K

    What the Latest Research Says About Cancer and Heart Disease

    Reading Time: 7 minutes I’ve always looked at health as an entire system working together. You can have a great pancreas, but if you also have a broken elbow, then you aren’t healthy. And in certain disease states, getting better doesn’t necessarily mean you’re out of the woods. As such, I was...
  17. K

    How to Increase Happiness (by Following These 5 Twitter Accounts)

    Reading Time: 6 minutes I’m always surprised when people describe Twitter as a cesspool of hatred and garbage. I understand that if you’re a famous person with millions of followers, alongside all the praise and fawning, you’re going to get terrible replies to almost anything you say. Plus, the...
  18. K

    Are You Getting Enough Light? How Red Light Therapy Can Help

    Reading Time: 7 minutes Chances are you’re not reading this article in a park or in your backyard. That’s because the average American spends a whopping 93% of his or her time indoors. If you’re only getting outside for a few hours a week, you’re likely not getting enough natural light, which...
  19. K

    7 Ways to Dial Down Holiday Stress and Actually Enjoy Your Family

    Reading Time: 7 minutes Oh, the holidays. The family gathers for fun, food, and festivities. All the children are scrubbed, dressed, and well-behaved. The perfectly decorated house is full of happy people and polite conversation. There is no talk of football, religion, or politics. The food is...
  20. K

    4 Better Ideas for Healthy Resolutions to Make This Year

    Reading Time: 5 minutes When I was growing up, my family’s New Year’s Eve tradition was to sit around the fire and write New Year’s resolutions. Our resolutions changed from year to year, depending on what lay ahead of us. My sister resolved to get a lead in the school play, I said I’d study...

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