Challenge of the Week

Get Moving

Get Up and Going:   Low body activity is related to various health problems. We all have different needs, so our aim isn’t establishing a standard for everyone. As humans, we naturally thrive most when we are in motion. Why don’t you start by moving around every 60 minutes? Your body is wise and will …

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The Year Compass

YearCompass: Close your year, plan the next. It’s time to bid farewell to 2018, and what better way to do it than reflecting on our experiences, achievements and failures? Whether you are an advocate of New Year’s Resolutions or not (actually sticking to them is not easy, we know), reflecting on your goals and planning …

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Reactive to Proactive Thinking

This challenge is designed to help you build the vital habit of controlling your day rather than letting the day control you.   We’ve all caught ourselves in the position of automatically reacting to what life throws at us. When we decide to merely fall in the habit of reacting to stimuli, we lose the …

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Reading 15 Minutes a Day

  Build one of the most important habits; The habit of reading, by starting with 15 minutes a day.   Read 15 minutes a day of a chosen book or other impactful media. Reading isn’t difficult, it’s just the difficulty of starting that is. Reading can be the most rewarding and educational habit one can …

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The Mood Calendar

How can you improve your wellbeing in a way that is deep and lasting? To do this, you need to first find your Baseline mood.   By collecting data on how we feel on a day to day basis, we begin to discover what conditions bring us joy in our day to day living. We …

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The Digital Detox Challenge

Welcome to The KOA Challenge of the Week!   Each and every week we challenge ourselves with tests that improve us mentally as well as physically. Become a better, stronger, more refined version of yourself with KOA.   Remember, if you’d like to dive into a Challenge of the Week further than the 7 day period that …

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The Long Term Planning Challenge

Welcome to The KOA Challenge of the Week!   Each and every week we challenge ourselves with tests that improve us mentally as well as physically. Become a better, stronger, more refined version of yourself with KOA.   Remember, if you’d like to dive into a Challenge of the Week further than the 7 day period that …

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The 5:50am Challenge

Wake up with KOA!   We’re all told that the amount of sleep we get has an impact on our wellbeing, health, and how tired we feel throughout the day. However research shows that the time we get up is infinitely more impactful on your health and alertness levels.   But Why is this? You can thank …

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The Self Aware Mind

If there’s no enemy within, there can be no enemy without. Over the course of the week, record your thoughts (especially your reoccurring thoughts) in a journal or word document and begin your journey towards mastering them. Habits Minute of Gratitude start or end your day with a minute or more of gratitude for what …

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