Simple habits that support your health

The Five Healthy Habits Challenge is a free, monthly challenge designed to help you focus on the fundamentals that actually move the needle. Instead of chasing quick fixes, you’ll practice a set of daily habits that support your energy, strength, and consistency — one day at a time.

The challenge

This challenge is built around The Five Healthy Habits — simple, repeatable actions you can practice every day to support a healthier lifestyle. There’s no “all or nothing” approach here. The goal is progress, not perfection.

1 | Walk – 30 Minutes Daily (~4,500 steps)

Movement is medicine. Walking improves circulation, reduces stress, and keeps your body active.

Action: Accumulate 30 minutes daily–outside, on a treadmill, or in short bouts.

2 | Hydrate - Half Your Bodyweight in Ounces

Your body runs better on water: energy, digestion, focus, and skin all improve with hydration.

Action: Aim for half your bodyweight (lbs) in ounces of water daily.

3 | Protein-Focused Meals – 1-2 Palm-Sized Servings

Protein builds muscle, fuels recovery, and keeps you satisfied.

Action: Include 1-2 palm-sized servings of protein at every meal.

4 | Resistance Training – 3 Days/Week, 20-30 Minutes

Strength protects your body, supports healthy aging, and builds confidence.

Action: Train with bodyweight, bands, or weights at least 3x per week.

5 | Mindfulness – 3-5 Minutes Daily

Mental health is as vital as physical health. Mindfulness lowers stress and sharpens clarity.

Action: Journal, meditate, pray, or talk to a trusted friend for 3-5 minutes daily.

Bonus | Sleep – 7-8 Hours Nightly

Sleep is your reset button. It restores energy, repairs muscles, and balances hormones. Unlike other habits, it’s less predictable–but consistency helps.

Action: Keep a bedtime routine, dark/cool room, limit screens + caffeine late in the day.

What you get when you join

When you sign up for the Healthy Habits Challenge, you’ll get the structure and support you need to stay consistent — without feeling overwhelmed or boxed into rigid rules.

Challenge Guide

A simple guide outlining The Five Healthy Habits and how to approach the challenge each day with success.

Community Support

Access to the Five Healthy Habits community where you can ask questions, share wins, and stay accountable.

Clear Framework

Clear guidance you can use well beyond the challenge to build habits that actually stick and support a healthy life.

 FAQs

  • This challenge is for anyone who wants to build healthier habits without extremes. Whether you’re just getting started, getting back on track, or looking for more consistency, the habits are simple, flexible, and designed to meet you where you are.

  • No. You’re free to choose any form of resistance training you enjoy, whether that’s gym-based workouts, at-home training, or something else that fits your lifestyle.

  • No. The focus is on building habits — especially adding protein and creating balanced meals — not tracking numbers.

  • That’s okay. The goal is consistency over time, not perfection. If you miss a day, simply pick it back up the next day.

  • This challenge helps you build awareness and momentum around the habits. The Healthy Habits Club offers deeper coaching, weekly workouts, monthly resources, live calls, and a private members-only community.