My Dad died 3 years ago today.  I can't quite believe how quickly the time has gone by.

Take some time out of your day to give your family a call and tell them you love them, we were lucky to spend time with my Dad before he died.  He was ill for a few years from prostate cancer.

However, you might not be that lucky, my brother-in-law died during surgery at the end of the summer.  Nobody had the chance to say goodbye or prepare for his loss.    Life can be sh!t and you have to deal with it.

However, it is easier to deal with it when you have your cards on the table.  Don't hold resentment or anger towards others, learn to forgive and move on.  Time is too precious and resent only works against the person holding it.

Tomorrow marks the start of November, where men across the world are encouraged to show their manliness by growing a MO.  If you know somebody who would like to take part, they can join our team here - mobro.co/teamachieve

The purpose of November is to increase the awareness of male cancers and to encourage men to talk about their health issues.

During the month, I commit to writing a daily email and to include a little challenge to complete during the day.  Obviously you don't have to be male to take part.

To get started, tomorrows challenge is to cover 3 miles under your own steam.  That could be on a bike, walking, running, or crawling on your hands and knees, it really doesn't matter.

Just get outside and get the distance done.

Darren 'getting ready to shave' Checkley