YOUR HEALTH
On this page we will explain some of the basics of healthy living. If you are doing these things already, then great - keep it up! If you are a little bit lacking, don't worry, that's exactly what we are here for.
Where Are You on Your Health Journey?
Whether you're just starting out or already well on your way, it’s always helpful to pause, reflect, and realign. This page outlines the foundations of a strong, energetic, and resilient body and mind.
Nutrition: Eat to nourish, not just to fill
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Prioritize whole, unprocessed foods: vegetables, fruits, whole grains, legumes, nuts, and seeds.
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Minimize ultra-processed foods and added sugars.
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Make sure to get enough protein — especially as we age (approx. 1.2g/kg of body weight).
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Stay hydrated: aim for 1.5–2.5L of water per day depending on activity levels.
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Practice mindful eating — avoid screens and distractions while eating.
Movement: Move daily, train smart
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Aim for at least 150 minutes of moderate-intensity activity per week (like brisk walking or cycling).
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Include strength training at least once per week (weights, resistance, or bodyweight).
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Work on balance, coordination, and mobility — especially important as we age.
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Find movement you enjoy — fun is the key to consistency.
Recovery & Sleep: Growth happens during rest
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Sleep 7–9 hours per night in a cool, dark, quiet room.
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Maintain a regular sleep schedule — even on weekends.
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Limit screen time in the hour before bed.
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Listen to your body — rest is just as important as effort.
Bonus: Mental health check-in
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Managing stress is essential: breathing, nature, or talking it out can help.
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Make space for joy, fun, and connection.
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Be kind to yourself — progress isn’t linear.