Health & Fitness
Allen Clark: A Powerful New Beginning
15Feb 2018

By Allen Clark

“CONGRATULATIONS! You made it to the final week of Lifebook’s 2018 Health and Fitness Challenge.”

I love everything about that comment. I also love that “the final week” does not apply to me. Just over a month ago I would not have been able to say that. I am inspired by the progress I have experienced so far and plan to make turn this challenge into a lifestyle.

I am 51, and on January 1, was literally twice the man I should be – but not in a desirable way. It was like doing everything, day and night, with another me on my back! So, my goal was to drop weight, along with some of the negative health side effects that came with being so physically… abundant.

Lifebook (both this challenge and the quest, which I am currently doing), Jon, Missy, and everyone who has helped… I am surprising myself because I have a lump in my throat as I type this. I know this is supposed to be short but if I can please elaborate, to help you better understand the enormity of what you are inspiring here…

The reason I said I would not have been able to say that a month ago, is while I used to embrace fitness and have a robust and enthusiastic love of life, in the past 15-20 years both of those faded to the point where my main reason for holding onto life was so my children wouldn’t have to lose their father. I was ready to go, part of me looked forward to it, and I figured at my current rate it wouldn’t be that much longer (check out my starting “fitness age” in the table below). I had occasionally begun the effort to get back in shape, but my heart wasn’t in it and there was no longer any commitment or real desire.

I am so far from that now, I can hardly believe I’d sunk that low! And I am excited for what I am continuing to create daily.

Here are some of the changes that have occurred so far, according to my scale and its app:

Weight lost: 31.7 lbs
Body Fat: -5%
Muscle: +3.3%
Fitness Age: -11 years! More…

Casey Bradburn: Diet as the Key to Success
15Feb 2018

By Lifebook Member Casey Bradburn

If you even briefly met me at any time during my first 31-ish years of life, you would have known that I was tough. I just exuded an aura of bad@$$ery. I was fit, I was strong, and I was confident. I even birthed two 8- and 9-pound (posterior) babies naturally. I was one of those people that if I put my mind to something, there wasn’t anything that would stop me from reaching my goals.

Fast forward a little bit and the last few years have been tumultuous with various stressors from multiple categories, and over time I slowly got worn down and lost a lot of that. Of myself. I knew I needed to kick it back in gear and this challenge was the perfect motivation to do just that.

Okay, so now for the challenge. What were my goals, what were my results, what happened?

Well, my main goal was to lose 10 pounds, which was pretty aggressive. My secondary goals were to be able to do 2+ pull-ups and 12+ push-ups again.

I’m happy to announce that I hit all of these goals!

I surpassed my main goal and lost over 13.2 pounds in less than 30 days, which is about 8% of my weight.

How did I do it? I’m glad you asked… More…

EvEllen Harris: Win in Health and Fitness, Win Everywhere!
15Feb 2018

My name is EvEllen Harris. I am 39 years old and am on a quest to be in the best shape of my life by the time I am 40!

To achieve this goal, I implemented a six-part goal for the Lifebook Health and Fitness Challenge 2018.

Step one: Begin the challenge with a 3-5 day water fast.
Step two: Workout first thing in the morning 5 days per week.
Step three: Do a second wind workout in the afternoon 5 days per week.
Step four: Intermittent fasting until 2:00 PM daily.
Step 5: Nail my meal plan of unlimited vegetables and 3 ounces of protein at dinner.
Finally, step six: Beat my sugar addiction by having NO sugar or refined carbs for the whole month.

I am happy to report that I nailed all six of my goals for this challenge!

As they are fond of saying in the Lifebook program: “A win here is a win everywhere!”

By accomplishing all the goals I set out to achieve during this challenge, I have seen the needle move in EVERY Lifebook category.

The most meaningful gains I have made were in the categories of health and fitness, emotional life, character, parenting, love relationship, and career. More…

The Surprising Case for Coffee and Health
09Feb 2018

Are you a coffee lover?

If you’re like most people, coffee is something you consider a vice — a delightful, albeit indulgent, part of your diet.

The good news? There have been literally thousands of scientific studies proving the incredible health and disease-fighting benefits of coffee.

The not-so-good news? Almost NO ONE knows about it!

Introducing the first-ever Lifebook Loves Podcast episode — where Jon explores the amazing, life-changing benefits of coffee. More…

How to Exercise At Home: 10 Free Online Channels To Transform Your Body
06Feb 2018

The bad news?

You’re looking to take your health and fitness over the top this year, but don’t have time for a trip to the gym everyday.

The good news?

It’s literally never been so easy to accomplish a well-rounded, sweat-inducing, fat-busting workout from the comfort of your own home.

We’ve rounded up 10 of our favorite free online workouts that will make it so much easier for you to achieve your fitness goals without the pressure of making it to classes on time, or the expense of high-end gym memberships.

Whether you have only 10 minutes for a quick sweat, or you’d like to join a month-long fitness challenge, there is something for everyone!

These workout websites were chosen because they require little to no equipment, are taught by excellent fitness instructors, and are just plain FUN, so you can enjoy the journey toward becoming your strongest, healthiest self in 2018.


And as always, if you have a free online workout you LOVE that you don’t see listed, please share it with the community by commenting at the bottom of the page! More…

55 Nourishing Affirmations for Loving and Healing Your Body
30Jan 2018

Written by Jessi Kohlhagen

“As a doctor, let me tell you what self-love does:
It improves your hearing, your eyesight,
lowers your blood pressure, increases pulmonary function,
cardiac output, and helps wiring the musculature.
So, if we had a rampant epidemic of self-love
then our healthcare costs would go down dramatically.
So, this isn’t just some little frou-frou new age notion,
oh love yourself honey. This is hardcore science.”
– Dr. Christiane Northrop, Hungry for Change

Healing is something that happens on the non-physical level before it ever makes itself known on the physical level.

Our cell tissues hold the vibrational patterns of our attitudes and beliefs. Our emotions (or more specifically, the neuropeptide chemicals triggered by emotions) are literally thoughts converted into matter.

In order to heal and maintain vibrant health, we have to release the long-held fears and negative thoughts we’ve held toward ourselves and others. More…

Jon’s Favorite Fitness Hack – SUPER SLOW
22Jan 2018

Hi everyone! Jon Butcher here.

As promised, today I’d like to share my new favorite health and fitness “hack.” It’s called Super Slow and I first learned about it from this month’s VIP contributor and ex-kickboxing champion, David Szecsei, and Vishen from Mindvalley.

In today’s video, I demonstrate how I’ve been utilizing this approach to get the MOST out of my workouts in the LEAST amount of time.

And underneath the video I’ve include all the information you need to try it for yourself.

This is the main method I’m using for my own 2018 health and fitness challenge, and I hope it helps you accomplish your challenge goals too!

The Super Slow Health and Fitness Hack

Do 1-2 warm up sets for the muscle group you’re focusing on…

Then do ONE SET, as slow as possible, using 60-70% of your max 1-rep weight.

Ideally you’ll be able to make the set last 60-90 seconds. If you can’t get 60 seconds, the weight is too heavy. If you go past 90 seconds, the weight is too light.

You do this ONCE A WEEK for each muscle group.

The “Big 5” exercises for the major muscle groups are:

1. Reverse grip pulldowns for lats
2. Seated rows for lats
3. Military Press for delts
4. Bench Press for chest
5. Squats or Lunges for quads

I personally add the following for my workouts:

– Bicep Curls (super-slow)
– Tricep Pushdowns (super slow)
– Leg curls for hamstrings (traditional)
– Calf raises (traditional)
– Wrist Curls for forearms (traditional)

I don’t track my stats, but the guys I learned this from track the following for each muscle group and workout:

– Weight used for each set
– Time for each set
– Intensity level on a 1-10 for each set

That’s it! My new FAVORITE health and fitness hack.

Once you’ve had a chance to watch, please join us in the comments on the Super Slow post on the Lifebook Facebook page. I’d love to hear your take on this.

We have a little less than two weeks in the challenge, so keep up the amazing work, keep your eye on the prize, and don’t forget to HAVE FUN! :)

With so much love and gratitude,






Jon Butcher
Lifebook Founder

Lifebook’s 2018 Health and Fitness CHALLENGE!
02Jan 2018

Are you ready to create some serious POSITIVE CHANGE in your body, and your life?

Do your New Years Resolutions include looking fantastic, feeling healthy and energized, getting stronger, increasing endurance, finding greater flexibility, and being the absolute best you can be?

If you’re ready to move the needle in your health and fitness, we have a Lifebook Challenge you don’t want to miss!


Lifebook’s 2018 Health and Fitness Challenge!

Please note: you do NOT have to be a Lifebook Member to participate in this challenge! It’s open to everyone who wants to take their health and fitness over the top this year!

Hit the ground running in the New Year with all the support, encouragement, and accountability you need to create positive, lasting transformation in your body!

All you have to do is accomplish your most important health and fitness goal, and YOU could be the Grand Prize winner! (see below for details)

Because a win in your health and fitness is a win EVERYWHERE.

Set a strong physical foundation right out of the gate in 2018, and watch every other area of your life transform as a result of the strength, clarity and focus it brings!

Our research shows that achieving health and fitness goals can cause a tremendous ripple effect in every other important area of life.

By connecting to your body and achieving your health and fitness goals with this Lifebook Challenge, you have the opportunity to:

  • Improve the way you look and feel
  • Ignite greater passion and connection in your love relationship
  • Find unprecedented mental clarity and focus
  • Amp up the energy and commitment you bring to your career
  • Make more money
  • Achieve greater balance with your emotions
  • Discover a deeper spiritual connection
  • Experience greater energy, connection and presence with your children
  • Inspire EVERYONE in your life

The individual who creates the biggest results will win the Grand Prize, valued at over $3000…


5 Conscious Habits to Transform Your Body
24Oct 2017
Comments Off on 5 Conscious Habits to Transform Your Body

Whether you’re driving, sitting at your computer, in a meeting, on the couch, in the kitchen…

Bringing awareness to how you’re using your body in any given moment is insightful, empowering and absolutely transformational.

By being mindful of your physical experience, and practicing the habits below, you can begin to experience greater levels of strength, balance, serenity and wellness…

1.  Breathe Consciously

Conscious breathing is something yogis have practiced for centuries… they say that only 10% of yoga is the posture, and 90% is the breath. And when it comes to your body, breathing deeply can very well be the “one action that causes all others to fall into place.”

When you focus energy on your breath, you cause a meditative effect that permeates your entire being, automatically aligning the individual parts of your body into one holistically centered whole. Diaphragmatic breathing (or “belly breathing”) also cleanses the blood, massages internal organs, and elevates your mood.

Try this: expand your breath to five counts inhale, five counts exhale, while relaxing and softening your body. Smooth all the “kinks” out of your breath and get it as fluid as possible. Practice this for just 5 minutes and notice the incredible difference in your mind, body and emotions! More…

The Winning Ticket to a Healthy Lifestyle
12Jun 2017

Written by Lifebook contributor Paige Johnson

For some people, it seems like a healthy lifestyle comes naturally. No matter what stressful event life throws at them, they never seem to be thrown off of their health game. Day in, day out, they stick to a healthy diet, avoid unhealthy habits, and exercise. They even find a way to smile about the whole ordeal. This begs the question, how do healthy people stick to their lifestyle?

It starts with a smile

Being happy about your current lifestyle may not be a realistic choice right now due to a few bad habits that you possess. Despite this, you could find something to smile about, like the fact that you are reading this and hoping to learn what the winning ticket to a healthy lifestyle is. The benefits of smiling can be vital to the success of your healthy lifestyle goal, thanks to the way that smiling promotes positive feelings.

This trick will work regardless of whether or not the smile is real, and it may help you maintain a good mood throughout the day. The uplifting mood a smile generates is nothing to scoff at either. Your happy, smiling face can aid you in alleviating stress and tension on a molecular level. Over time, the physical relaxation you feel could make you more productive, meaning that you may find yourself a bit more eager to go on a walk or hit the gym.

Where to improve

Now that you have your go-to energy booster, it is time to decide on which unhealthy habit you would like to eliminate from your daily routine. Make the first habit you pick as specific as possible, and preferably something you can change right now. By focusing on removing one bad habit at a time, the odds of succeeding greatly increase. If you opt to choose a habit you can alter right now, it becomes more probable that you will start your healthy lifestyle transition today. More…