Complete one of your four weekly lifts from Les' training guide, or if you've already hit four this week, do 30 minutes of any physical activity — walk, run, bike, whatever gets you moving.
Think about your father or grandfather for five minutes. Think about the great things they did, and the bad things. Now think about yourself in the same framing. Focus the rest of the month on doing the things that would make your children proud to call you dad 20 years from now.