Whole Gains Challenge - Lifestyle

For the lifestyle component of this challenge, there are 4 specific categories: Mobilization, outdoor time, sleep, supplementation, hydration.

Sam Yoga pose.jpg

Mobilization: 10 minutes per day - 2 points

Spend a minimum of 10 minutes per day mobilizing. This can include foam rolling, stretching, yoga, massage, etc. The group warm-up and stretching for class does not count.

Goal: Take this opportunity to set a mobility goal/focus for the challenge (shoulders, hamstrings, wrists, ankles, etc) and give that half your daily mobilizing time.

Scoring: If you mobilize for 10 minutes you get 2 points that day.


Nature: 1 hour/day - 1 point

There's no such thing as too-much outdoor time. In fact, research suggests the more the better. Yes, sunscreen and warm clothes are prudent, but this time of year it's particularly important to get outside.

Scoring: Get at least 1 contiguous (uninterrupted) hour of outdoor time per day. If you get more, awesome, but that's still only 1 point.

Sleep: x hours of sleep - 1 point

Unfortunately, many of us go through life in a state of sleep deprivation. Sleep deprivation leads to suffering, suffering leads to the dark side. We all need different amounts. Know what you need on average. Try to get it, every night. When counting sleep-hours, that does not include the minutes/hours scrolling through Instagram before falling asleep or answering early morning texts from your phone in bed. Sleep means sleep.

Scoring: If you get the amount of sleep you've assigned to yourself, you get 1 point. If you don't, zero points.

Supplementation: 1 added supplement per day - 1 point

Add a supplement to your lifestyle (whey protein doesn't count). Recommended supplements include fish oil, turmeric, vitamin D.

Scoring: If you take a supplement that day, you get 1 point. If you don't, zero points.

Hydration: 1/3 of your # of bodyweight, in Oz - 1 point

No need to get carried away on this one, let's just make sure that we aren't consuming mostly caffeine and alcohol. For this part of the challenge, take your bodyweight in pounds and divide it by three. Now take that number, and drink that many ounces of WATER every day. So, if you weigh 180lbs, 1/3 of that is 60. That means every day of the challenge, drink 60 ounces of water (if you have a pint of water before and after bed you're already half-way there for the day).

Scoring: If you drink you allotted amount, you get 1 point. If you don't, zero points.