There are essential habits that help us live longer, healthier, happier lives with more energy, less disease, and more joy! These 8 essential habits can help YOU be your most excellent self!

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1. Hydration. Staying hydrated is essential for optimal functioning of your internal organs, your brain, and even your mood. Earn 1 point for every 12 oz of water or healthy beverage.
    

2. The GRAITS. Mix and match points from the following categories: up to 2 servings of healthy fats such as olive oil, up to 4 servings of whole grains, and up to 3 servings of lean/healthy proteins such as poultry or salmon. Total points you should earn in this category can be up to 10 or more. Advanced participants: give yourself 1 point for every 2 servings
   
   Side note: If you are trying to lose weight, find your estimated number of calories by taking your goal weight, add a zero, and divide by 5. So for a person who is striving to weigh 145 pounds, this would be 1450 divided by 5, or not to exceed 290 calories per mini-meal. If you eat 500 calories in one mini-meal, then you'll need to reduce the calories in all the rest of them. 
    

3. Fruitables. Fruits and vegetables are loaded with disease-fighting phytochemicals, vitamins, and fiber. Earn 1 point for every serving of fruits and vegetables you eat in a day.  
    

4. Lean (protein) Machine. When you eat mini-meals throughout the day, you’re revving up your engine for so it runs lean and clean. Earn 1 point every time you eat a mini-meal that includes a lean protein plus a fruit, vegetable, or whole grain, wait 3 hours, and eat another small, healthy mini-meal. You should aim for 5 mini-meals per day.
    

5. Stamina. Get your heart rate up and break a sweat to earn points. Walking, jogging, playing sports, hiking, biking, and playing in the park can earn physical activity points. Earn 1 point for each of the following conditions: 

   • 1 point per 6 minutes of high intensity exercise (80-90% max HR)

   • 1 point per 9 minutes of vigorous intensity exercise (70-80% max HR)

   • 1 point per 12 minutes of moderate intensity exercise (60-70% max HR)
      

6. Strength and Balance. Earn points for improving your physical strength for activities such as functional fitness, weight lifting, and calisthenics; or strengthen your mind and core through activities such as Pilates, yoga, and Tai Chi. Earn 1 point for every 12 min. of focused work.

   • 1 point per 6 minutes of high intensity exercise (80-90% max HR)

   • 1 point per 9 minutes of vigorous intensity exercise (70-80% max HR)

   • 1 point per 12 minutes of moderate intensity exercise (60-70% max HR)
      

7. Growth. Keeping your mind and spirit healthy will increase your happiness and vitality! This is a very personal category that is often overlooked when we talk about health and well-being; it can include examples such as meditation, reading a good book, meeting with a mentor, journaling, listening to inspirational audio, watching a documentary, volunteering your time, and helping a friend or neighbor in need.
    

8. Rejuvenation. The only time your body is able to heal itself and repair the damage from your day is by getting some good sleep. You need sleep to keep your immune system strong, to repair and rebuild tissue, and to keep your mind strong and your attitude positive. Earn up to 5 points per night for 7-8 hours of sleep per night. Subtract one point for each hour on either side. For example, 6 or 9 hours = 4 points; 5 or 10 hours = 3 points; 4 or 11 hours = 2 points; and so on...

 

BENEFITS: 

 

• Learn that YOU are in control of your own decisions and lifestyle choices

• Learn how to be an effective and confident leader of your own life

• Learn how to live healthy NOW to stave off disease later

• Have more energy to do adventure, have fun, and do what you love

• Maintain a healthy weight, lose weight, or gain weight in a healthy way

 

QUICK AND EASY TO GET STARTED: 

 

1. Get Your TRIBE CODE information from your coach.

2. Take the Happy Spirit Test and the Healthy Body Test to document your starting point and set your goals.

3. Enjoy your Weekly Challenges and use them to remind you to log your points EVERY DAY.

4. Check for Your Badges and Accolades and see how you rank on the Leaderboard.

5. Watch yourself get stronger, leaner and healthier Every Day in Every Way!