#IWillListen 2024 Ruck Challenge
The #IWillListen Ruck Challenge honors first responders lost to suicide. Each year, from Veterans Day to New Year’s Eve, I walk for First Responders lost, based on a five-year state average. Daily videos share hope and inspire resilience. Each step carries the weight of their memory. On New Year’s Eve, I’ll do a 50-mile Ruck for those reported late and unreported. This journey embodies being “fit for function, ready for life,” showing resilience by showing up every day, even when it’s hard.
11 November - 3 miles for Wisconsin
Today is Day 1 of the #IWillListen 2024 Ruck Challenge, honoring first responders from Wisconsin with a three-mile walk. This journey emphasizes the importance of consistency over motivation. Motivation starts us off, but true progress requires disciplined commitment and a solid plan. Each mile represents honoring lives lost while challenging oneself emotionally, mentally, and physically. It’s not about one day or one mile—it’s about showing up consistently for lasting change.
12 November - 1 mile for Rhode Island
Day 2 of the #IWillListen Ruck Challenge honored Rhode Island’s fallen first responders with a mile walk. Inspired by Kierkegaard’s quote, “To dare is to lose one’s footing momentarily. Not to dare is to lose one’s self,” I reflected on stepping out of my comfort zone to share my work on comprehensive.fitness. After stepping down from First H.E.L.P., I’ve embraced my new role at ILEETA, remaining committed to wellness and resilience. Daring to step forward keeps us aligned with our purpose.
13 November - 2 miles for North Dakota
Today’s #IWillListen Ruck honored North Dakota’s first responders with a two-mile walk. I shared the “Take a Break” graphic, which suggests using even a minute to recharge. Intentional breaks, like mindful breathing or a quick stretch, help build resilience. Let’s support each other in finding wellness within limited time. What do you do to reset? Share your ideas—let’s learn new ways to stay balanced and “fit for function, ready for life” even on busy days!
14 November - 2 miles for Nebraska
Day 4 of the #IWillListen Ruck honored Nebraska with a two-mile walk, focusing on the Performance Triad—physical activity, nutrition, and sleep. This triad, developed by the Department of Defense, is key to maintaining resilience and readiness. Physical activity boosts energy, nutrition fuels the body, and sleep restores it. Each part supports the others, creating a foundation for balanced, optimal performance. How can you apply the Performance Triad in your life?
15 November - 2 miles for Kansas
Day 5 of the #IWillListen Ruck honored Kansas with a two-mile walk, highlighting STOP meditation. This mindfulness tool—Stop, Take a Breath, Observe, Proceed—helps manage stress and build resilience. It’s a quick, practical way to reset, whether during tough transitions, difficult conversations, or moments of overwhelm. STOP meditation aligns with the philosophy of being “fit for function, ready for life,” empowering us to navigate life’s challenges with balance and clarity.
16 November - 10 miles for Ohio
Day 6 of the #IWillListen Ruck for First H.E.L.P. honored Ohio First Responders with a 10-mile walk. At the 5-mile turnaround, I reflected on facing a long, flat stretch again, much like revisiting tough times in life. We can choose to ruminate, staying stuck in the past, or reflect, learning and growing from our experiences. Reflection is key to the Comprehensive Fitness philosophy, helping us become resilient and “fit for function, ready for life.” What lessons can you take forward from your own challenging stretches?
17 November - 7 miles for New Jersey
Day 7 of the #IWillListen Ruck honored New Jersey with a 7-mile walk. After teaching a kettlebell flow class, I reflected on learning an Ohio police officer had died by suicide yesterday. It reminded me of the isolation many feel before such decisions and the importance of connection. Suicide is no one’s fault, but we must remind others they’re not alone. If you or someone you know needs help, call or text 988, the Suicide & Crisis Lifeline, for support 24/7. Someone is always ready to listen.
18 November - 1 mile for Deleware
Day 8 of the #IWillListen Ruck for First H.E.L.P. honored the lives and service of Delaware First Responders lost to suicide with a 1-mile walk. Needing to vent but not wanting others to know your business is tough, but options exist. Journaling, creativity, or talking to a friend are powerful ways to release emotions. Therapy offers a confidential space, and the best time to find a therapist is before you need one. If in crisis, call or text 988, a 24/7 lifeline ready to support you. You don’t have to carry your burdens alone—someone is always ready to listen.
19 November - 2 miles for New Hampshire (my home state)
Day 9 of the First H.E.L.P. #IWillListen Ruck honored New Hampshire First Responders with a 2-mile walk. Tonight’s message focuses on embracing a growth mindset. Even if we identify as open-minded, we often have fixed mindsets in certain areas. Adding “yet” to statements like “I can’t do that” shifts the dynamic: “I can’t do that—yet.” This small word opens the door to possibility and reminds us we can grow and improve. What’s one thing you can do today to be just a little better than yesterday?
20 November - 1 mile for Minnesota
Day 10 of the #IWillListen Ruck honored Minnesota with a 1-mile walk. Tonight’s message: self-care is not selfish. Taking time for your well-being—whether walking, journaling, or seeking support—ensures you can show up fully for others. Self-care isn’t indulgence; it’s maintenance, helping you stay resilient and “fit for function, ready for life.” If you’ve neglected your needs, this is your reminder to prioritize yourself. You matter, and your well-being is essential.
21 November - 1 mile for Oregon
Day 11 of the #IWillListen Ruck honored Oregon with a 1-mile walk. My message: everyone needs a fitness goal. Goals shift, and mine now is self-care during a hard sprint. Packed days require endurance and balance, so I’ve adjusted my approach. I prioritize resistance training, track my calendar, get 7+ hours of sleep, manage stress, make thoughtful food choices, and maintain mindfulness. Goals evolve—what’s your fitness goal? Share it with me; I’d love to hear.
22 November - 2 miles for Wyoming
Day 12 of the #IWillListen Ruck for First H.E.L.P. honored Wyoming with a 2-mile walk. My message: It’s OK to not be OK. But it’s not OK to stay that way. It’s OK to cry, to miss someone deeply, to feel anger or anxiety. These feelings are valid, but it’s not OK to stay stuck. Real power lies in rising above, asking for help, and becoming your best self. You deserve the best life possible, and your loved ones deserve the best version of you. Don’t let anything, not even yourself, stop you. Seek support—you’re worth it.
23 November - 15 miles for Texas
Day 13 of the First H.E.L.P. #IWillListen Ruck honored Texas with a 15-mile walk. My message: “Don’t commit to me, commit to evolving, I’ll meet you there.” While Jill worked on her fitness goal at yoga, I rucked to 15 miles to the studio, balancing our individual growth with shared support. This applies to all relationships—coaching, parenting, friendships, and more. When we commit to personal growth, supported by those who care about us, we all become stronger together.
24 November - 6 miles for North Carolina
Day 14 of the First H.E.L.P. #IWillListen Ruck honored North Carolina with a 6-mile walk. Today’s message: not all the balls we juggle are crystal. Steven Covey’s metaphor reminds us to prioritize—some balls are crystal, others wooden or rubber. Crystal ones, like health and relationships, must never drop. Wooden and rubber ones can fall without breaking. We can’t do it all, and that’s okay. Focus on what matters most and give yourself grace to let go of the rest.
25 November - 2 miles for Maine
Day 15 of the #IWillListen Ruck honored Maine with a 2-mile walk. Today, I was reminded of a friend we lost to suicide when I saw a text shared by him. We’ll never know why he didn’t reach out, but we wish he had. If you’re struggling, please know you’re not alone. Reach out to a friend, family member, or someone you trust. There are more people ready to listen than you realize. And if you don’t know where to start, #IWillListen. You are never alone.
26 November - 3 miles for Alabama
Day 16 of the #IWillListen Ruck honored Alabama with a 3-mile walk. Tonight’s message reflects on The Four Agreements: Be impeccable with your word, don’t take anything personally, don’t make assumptions, and always do your best. These principles build trust, foster understanding, and guide us to live authentically. They align with resilience and growth. Support First Help: https://secure.qgiv.com/event/2024iwilllistenruck/
27 November - 6 miles for Pennsylvania
Day 17 of the #IWillListen Ruck honored Pennsylvania with a walk for its first responders. Tonight’s message: we learn more from failures because we focus on what went wrong. At First HELP, we teach resilience with #RANGEofResilience. Skill #1: Recognize the Good. Ask yourself: How would life change if you gave as much attention to success as failure? What went well today? Celebrate wins, big or small, and build confidence and resilience. Stay safe, and I will listen.
28 November - 6 miles for Massachusetts
Day 18 of the #IWillListen Ruck honored Massachusetts with a 6-mile walk. Today’s message: Recognize the Good, the first #RANGEofResilience skill. Gratitude shifts focus to positive experiences, relationships, and emotions. Simple practices like journaling, celebrating strengths, and finding joy in hobbies can reduce stress, build resilience, and strengthen connections. This Thanksgiving, reflect: What are you grateful for?
29 November - 1 mile for Alaska
Day 19 of the #IWillListen Ruck honored Alaska with a 1-mile walk. Today’s message: just do it. When you’re exhausted or don’t feel up to the task, fulfilling obligations is about showing up. I didn’t feel ready for a video last night, but I still laced up my boots and walked because this mission matters. Progress isn’t always perfect—it’s about staying true to your purpose. What can you commit to today, even if it feels tough? Stay safe, and I will listen.
30 November - 3 miles for Indiana
Day 20 of the #IWillListen Ruck honored Indiana with a 3-mile walk. I didn’t feel like walking or making a video, but I did it—and my mood changed. A 15-minute walk reduces stress, boosts endorphins, and clears your mind. Walking isn’t just physical fitness; it’s mental and emotional fitness too. If you’re feeling overwhelmed, take a step—literally. Give yourself 15 minutes and see how it changes your day. Stay safe, and I will listen.
1 December - 2 miles for Maryland & DC
Day 21 of the #IWillListen Ruck honored Maryland and DC with a 2-mile walk. I reflected on Phil Carlson’s story of defying odds to walk again after a spinal injury by keeping his commitment to himself. I also thought of Ciara, who braved Nevada’s cold for her walk because she’d made a promise to herself. Keeping our word builds resilience, fosters trust, and empowers us and others. What’s one commitment you can honor today? Stay safe, and I will listen.
2 December - 3 miles for Iowa
Day 22 of the #IWillListen Ruck honored Iowa with a 3-mile walk. Tonight’s message reflects on Jim Rohn’s quote: “We must all suffer from one of two pains: the pain of discipline or the pain of regret.” Discipline weighs ounces, regret weighs tons. In pivotal moments, ask yourself: How would my future self want me to respond? Choosing discipline honors your future self and shapes the person you become. Stay safe, and I will listen.
3 December - 1 mile for South Dakota
Day 23
4 December - 3 miles for Tennessee
Day 24 of 51 for the 2024 #IWillListen campaign. Tonight was 3 miles for Tennessee. Super long day and really crappy weather. But I walked.
5 December - 1 mile for Idaho
Day 25 of 51 – 1 Mile for Idaho. I walked the mile yesterday but forgot to do a video or any type of post. Always do your best. But when your best is less than you intended- give yourself some grace.
6 December - 3 miles for Louisiana
Move well Move in multiple planes Move explosively Move heavy things Move continuously7 December - 17 miles for New York
Develop a likeness – a sketch of the future.
Commit to it – Fill it in. Iterate. Pivot as required.
Priorities- Live your values8 December - 2 miles for Connecticut
Day 28 of 51 – 2 miles tonight for the state of Connecticut. #IWillListen. First Help.
9 December - 2 miles for South Carolina
Day 29 of 51 for the 2024 #IWillListen campaign. 2 Miles for South Carolina. Stillness leads to action… Learn to reflect. A long time ago I shared a message about how difficult it is for me to practice mindfulness… More than a year later it’s not much easier but still worth doing.
Just because it’s difficult doesn’t mean we shouldn’t do it.
10 December - 3 miles for Washington
Day 30 of 51 for the 2024 #IWillListen campaign. 3 miles for Washington state tonight.
11 December - 1 mile for West Virginia
Day 31 of 51. What a day! I had intended to walk more today but there are only so many hours available…
12 December - 2 miles for Oklahoma
DAMN! it was cold. Before I got out of the car the thermometer said, “-1″… As soon as the I got out of the car the wind damn near blew me away! it was cold! The plan was to do five – but after the first mile I turned around and planned to walk more later…. The best plans… Unfortunately, the day got away from me and before I knew it, the day was over.
13 December - 5 miles for Nevada
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