The Five Healthy Habits
A simple, sustainable system that helps you move with purpose, fuel your body confidently, and build habits that last. These five habits work together to strengthen your body, improve your energy, and support a healthier lifestyle—one day at a time.
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.
Ready to build these habits into your life?
The Healthy Habits Club gives you the coaching, workouts, nutrition support, and community you need to put these habits into practice every day. If you’re ready to build strength, consistency, and confidence, we’d love to have you join us.