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Hello, Monks! How has your sleep been lately? Hopefully by now you all have started working on your habits and goals. On this first week of the challenge, we will work on changing our behavior from the very first moment we wake up. Most of us keep a love and hate relationship with the snooze button. The alarm goes off, our bodies are too heavy or too sore from training, our beds are extremely comfortable, or it is too damn cold outside. Here is the thing: The snooze button is a terrible way to wake up. Why do we punish ourselves by reliving that dreaded moment we have to get up over and over again as if we are trapped in an exploding T.A.R.D.I.S.? We all have amazing ideas for what we want in our day. We have things to do, goals to accomplish, quests to follow, dragons to slay and levels to level up. Stop hitting snooze on them. Why are you waking up? Why should you get out of bed every day? Why would anyone matter? Get clear on that; spend time there. That is your motivation. Tomorrow morning when you hear the alarm, you will come face to face with the force that is required to change behavior. You will be half-asleep. All the excuses will pop up, the same mental stories and lies – but you do not need to engage with them, or lie there in bed and argue with them. Use your mindful monk skills. Observe them and without judgment choose instead to focus on your why, on your motivation. This week, we are going to practice a new way of waking up. This short morning routine that includes some yoga stretches and meditation will be your new snooze button. Step 1: Good Morning Sunshine! Your alarm goes off. DO NOT hit snooze. Instead, you activate your body with a good long stretch. Point your toes and pull your arms back. Become aware of your body as you stretch. Become aware of all the parts touching the bed. Hold the stretch and breathe as you count to 10 in your head. Step 2: Hip Joint Stretch Pull your knees up towards your chest and hold. You will feel the stretch in your hip joint – where we often hold a lot of discomfort. Hold the stretch and breathe as you count to 10 in your head. Step 3: Spine Stretch With your shoulders pressed flat on the bed – twist one leg over the other to stretch and awaken the spine and hold for a slow count of 5 for each side. Step 4: Side Stretch Ready to get up? This is for the side of your torso and up through your arm. Keep your bottom on the bed and gently stretch as far as it feels comfortable to the sides – without lifting your sit bones off the bed. Hold the stretch and breathe for a slow count of 5 on each side. Step 5: Sitting Stretch It is time to get out of bed! With one leg folded over the other, feel a great stretch from your backside along your hip and side thigh. If you feel a persistent pain in this area, or suffer from sciatica – you may want to spend a little more time here to release the tension. Step 6: Feel Grateful! It is the beginning of a new day and you have successfully accomplished your first side-quest. Stand up straight and strong. Place your hands together. Take a deep breath and smile – this will actually trigger emotions of happiness. You are ready to go out there and do something epic with your day. If you are trying to incorporate a workout or a meditation practice into your day, this may be the best moment to do it; this little routine is a great way to ease into the habit. There are 6 stretches in this routine which can be completed in just 60 seconds. Feel free to adapt them -- you can make it longer if you enjoy it. Practice the routine before sleeping tonight, so that in the morning you can get right to it Your challenge this week is to practice this stretch routine each morning. As final word, I have a question for you. When you stand up and smile, what will you be thinking about? What is making you happy? Rise up, monks.

Since I want to set myself up right for the new year, this challenge will center on my three new year's resolutions. Also, my son has a school fitness challenge to eat 100 fruits/veggies and 1000 active minutes for January. And during the fourth week of this challenge, my family will be going to Disney World! So I will make exceptions for this week and have a different set of loose goals for that week. 2014 New Year Resolutions 1) Grateful Jar: Every night my wife and I will write something we are grateful for and put in a jar. 2) Play More Games: My family will strive to play more games. 3) 21 minute 5k: Be competitive in local 5ks for my age group. Main Quest 21 minute 5k. Challenge Goals (Weeks 1,2,3,5,6) 1) Grateful Jar: Do this every day. 2) Play More Games: Play at least two games with each member of the family a week. 3) Be Faster: Sprint and strength train at least once a week. 4) Healthy Kids: Strive for 4 fruits/veggies for older sons and 40 minutes activity each day. Grading based on 100/1000 met for January. 5) Primal: Be 100% primal except for planned deviations (must be planned 24 hours in advance). Disney Loose Goals (Week 4) 1) Grateful Jar: Do this every day (just on paper, will not bring actual jar). 2) Run For Fun: Get in one exploratory run. 3) Mindful Eating: Don't over indulge and only eat things worth eating