A Fun 7-Day Challenge to Feel Amazing Together

The Spark (by Hunter at Show Her Off Dance).

Thoughtful Text Idea

Let’s take a quick time out to thank your significant other for something small.

It’s the little things that matter after all right?

Try texting (feel free to alter to fit your voice):

“FYI you do a million little things that bring joy to my life. {specific example of something recent}. Love you!”

-ie:

FYI you do a million little things that bring joy to my life. Making coffee for me this morning was such a treat, thanks babyyy - loveeee you!

Connecting Conversations

A question a day keeps disconnection away!

haha may not be true but at least it rhymes :)

This weekend, try asking your significant other:

• Which couple in our life do you wish to be either more like or nothing like? Explain.

• Which animal do you think is your spirit animal? Why?

• Do you believe you have reached your full earning potential? Why do you believe this?

Your Personal Spark: Growth Lab

It’s the start of a new year, and a lot of us are setting health goals. I’ve been thinking about one simple tip I can share that could make the BIGGEST difference in your health and fitness for 2025.

Here it is: Drink more water.

I know, it’s not super fancy or surprising, but hear me out:

Shoot for drinking 80-100 ounces of water every day.

This habit has been a game-changer for me and for the thousands of men I’ve coached through my fitness Youtube channel, Sparta Strength.

Drinking enough water can help with clearer thinking, fat loss, better skin, more energy—the list goes on. But the key is drinking this amount every single day to see those benefits.

Now, as someone who loves testing things, here’s a fun 7-day water challenge you can try:

1. Download a water tracking app. I use WaterMinder, but any app works.

2. Set your goal (80-100 oz per day).

3. Log your water intake each day.

On Day 8, check your app and review:

• Did you hit your goal every day?

• How do you feel? More energy? Clearer thinking?

• Talk with your partner (if you did this together!) and decide if you want to keep going.

Now, you might wonder, How do I drink that much water every day?

The trick is simple:

Keep water within reach all day long.

When your environment makes it easy, you don’t have to rely on willpower or discipline as much. Here are some ideas:

• Get a big water jug and fill it up in the morning to drink all day.

• Have another jug for your office, so you don’t have to carry one back and forth.

• Buy a case of bottled water to keep at your desk or workspace.

• If it’s in your budget, consider getting a a smart water bottle that tracks how much you drink.

By keeping water nearby, you’ll naturally drink more without even trying. And that’s how you make it easy!

Our bodies are about 60% water, so drinking more can lead to BIG improvements in your health, energy, and focus this year.

Chug chug!

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