This month's challenge is to get a quality sleep for at least 7 hours. Here's some tips on how to improve your sleep!

  • Get 7-8 hours of sleep a night. Time your sleeping schedule so you sleep within 90 minute intervals (roughly 1 sleep cycle) to avoid waking up groggy mid-sleep cycle.
  • Try to regulate your sleep. Aim to go to bed and wake up at the same time everyday, even weekends!
  • Exercise daily!
  • Make your bedroom comfortable. Find the right mattress and pillows for your body and your requirements. Adjust the room temperature to 60-70 degrees for optimum sleep.
  • Eliminate screens for 1 hour before bed. Avoid bright lights right before bed, and wake up to natural light in the morning.
  • Have a night time ritual before you go to bed like yoga, deep breathing, meditation, or reading.
  • Light incense or a candle (remember to blow it out before sleeping!).
  • Drink de-caffeinated tea, like chamomile or sleepytime tea.
  • Take melatonin supplements.
  • Consume high fat foods before bed, like peanut butter and nuts.
  • Use sleep tracking apps like "Good Morning" or your activity tracker to be more aware of your circadian rhythm and sleep cycles.





This month's challenge is to STAY HYDRATED, especially in the summertime heat and humidity, when sweating is more of a part of everyday life. Add fruit to your water to make it flavorful without the added calories. You can add lemon, lime, blueberries, kiwi, strawberries, grapefruit, and oranges! You can even add mint to any of the fruit combinations above to make a mock mojito! Lemon is my personal favorite because it aids in digestion and contains pectin, an ingredient that fills you.

Some benefits to drinking more water:

  1. Drinking more water helps you feel full! Most often, we are thirsty not hungry. The body sends us the same signals when we are hungry and thirsty, so always drink a glass of water before meals to ensure not overeating!
  2. Drinking more water helps us to eliminate added water weight.
  3. Drinking more water helps to keep your skin clear and healthy.
  4. Drinking more water aids in digestion and organ function.
  5. Drinking more water helps you exercise longer and harder.


  • Women: try to get at least 3 liters (100 oz) a day, plus an addition liter (34 oz) for every hour of activity.
  • Men: try to get 4 liters (135 oz) a day, plus an addition liter (34 oz) for every hour of activity.