Create Sustainable Healthy Habits

SLEEP 7+ HOURS / DAY – Getting enough quality sleep can help protect:
- Mental Health
- Physical Health
- Live a great Quality of life

DRINK WATER – Drink ½ Your Body weight in ounces –Your body uses water in all its cells, organs, and tissues to help:
- Regulate temperature
- Increase lipolysis which is its mechanism to burn and process fats
- Maintain other bodily functions.

MOVE YOUR BODY Intentionally EVERYDAY. Aim for 6,000-7,000 Steps. Daily movement:
- Boosts your Immune System
- Fights many Chronic and Lifestyle Diseases
- Fights Heart disease
- Lowers Risk of Stroke
- Fights the onset of Type 2 Diabetes
- Increases Strength, Flexibility, and Endurance of daily life
- Builds Stronger Bones

Eat Plenty of Fiber and Micronutrients- A high fiber Diet is full of micronutrients and SO beneficial:
- 30 + grams of fiber per day will significantly cut Your Type 2 Diabetes Risk
- 30 grams of fiber a day, given no other dietary parameters, has shown a significant amount of weight loss in average people
- Lower your odds of Heart Disease – Fiber can absorb excess cholesterol in your system and ferry it out before it can clog your arteries.
- Promotes Healthy Gut Bacteria -The good bugs feed and flourish of soluble and insoluble fiber.
- Can Reduce your risk of certain cancers – Every 10 grams of fiber you eat is associated with a 10 percent reduced risk of colorectal cancer and a 5 percent fall in breast cancer risk (study published in the Annals of Oncology)
- Poop More and Detox better – insoluble fiber makes things move along more quickly. It can limit the amount of time that chemicals like BPA, mercury and pesticides stay in your system. The faster they go through you, the less chance they have to cause harm.

Don’t Stress about STRESS – Perception is EVERYTHING!!!
- Learn to balance our life demands & workload without feeling overwhelmed
- View Responsibilities as an Achievable Challenge and a privilege
- You get to do these things – You get to have a job, family, obligations.
- View Challenges as an interesting Problems to Solve
- Ditch the victim mentality – Take responsibility for actions and learn the lesson if need be
- Take on hardship like an ADVENTURE not an Insurmountable Obstacle

Develop Quality Relationships with people who Support you, Care about you and Challenge you.
- Your vibe attracts your Tribe – If you are frustrated with your circle of friends- Look in the mirror and access what you need to change to alter the dynamic.

- Healthy relationships set the tone for an overall healthy lifestyle. If your spouse, friends or other loved ones encourage eating a healthy diet, exercising, etc., you’re likely to follow in their footsteps. It’s a lot easier to take on healthy behaviors when you surround yourself with people who are doing the same.
- Healthy relationships can add years onto your life. Research suggests that having healthy social relationships makes a bigger impact on avoiding early death than taking blood pressure medication or being exposed to air pollution. One study even suggests that a lack of social relationships has the same effect on health as smoking 15 cigarettes a day.

That’s a Wrap! If Vibrant Health is your GOAL:

Join us for our Healthy Habits Consistency Challenge