Movement: Post-Meal Stroll
Taking a walk, or doing ~20-60 minutes of exercise after a meal is a simple, yet powerful habit to build to support digestion, blood sugar...
Category: Wellness Challenge
Movement: Take a Break
You may have heard the phrase, “sitting is the new smoking,” but what does that really mean? Sedentary behavior, any activity that involves low energy...
Movement: Step It Up
You’ve likely heard about the benefits of walking 10,000 steps a day. While this is a great goal, research shows that benefits begin at lower...
Nutrition: Get to Cooking
If you’re looking to cook more at home and reduce eating out, this is a great goal to focus on. As of 2023, research shows...
Nutrition: Fill Up On Fiber
This habit focuses on consuming 25g of dietary fiber each day, primarily from plant-based foods like fruits, vegetables, whole grains, nuts, and seeds. Dietary fiber...
Nutrition: Power Up Protein
Power up Protein is a great habit to focus on if you’re looking to increase your protein intake. Dietary protein plays a vital role in...
Nutrition: Daily Produce
Fruits and vegetables offer numerous benefits when consumed regularly. For this habit, aim for five servings per day, with each serving being approximately 1/2 cup....
Nutrition: Kitchen Clean Out Challenge
Whether you’re looking to eat healthier, reduce processed foods, or cook more at home, the Kitchen Clean-Out Challenge will help you create a solid foundation...
Hydration: Flavor Boost
This task involves trying at least 3 different infused-water combos. The aim is to find some new ways to enjoy drinking water without adding sugar,...
Hydration: Upgrade Your Beverage
For this habit you will start to take inventory of the beverages your tend to consume most. This habit will be especially helpful if you...