Fail Proof Plan to Healthier Living: Week 2- Water and Sleep!


How did week one go? Did you find it easy to incorporate the first habit into your routine? If not, what was most challenging? We want to encourage you, even if it didnt go perfectly to keep at it! The process of creating new habits into your life won’t happen overnight or even in a week. It takes time, you will have slip ups or hard days, but day by day continue to do you best to incorporate these new changes and it will eventually become your norm!

If you are just joining in on the challenge- awesome! We encourage you to bounce back to week one, start there, do a full week at each habit and work your way through each one! If you aren’t already a part of our private Facebook group please let us know (email us at and we will get you added. This is a great place for accountability and a community of people that supports each other in like-minded goals!

Week one was 3 balanceed meals a day, with two veggies at two of those meals, next, it’s simple and yes, it can be easy!




Water seems like such a simple thing, but it is often the most overlooked. It can be so easy to roll out of bed, go straight for a coffee, tea, energy drink or whatever you prefer, get busy and let the day go buy and before you know it you are hours into the day and haven’t consumed a drop of water!


  • Energy levels: Feeling a dip in the day or dragging through your workouts? You could simply be dehydrated. Just a small percentage of dehydration can impair performance.
  • Mental focus and clarity
  • Gets rid of toxins through sweat and urination.
  • Aids in digestion and ensures you stay regular. 
  • Gives you a healthy complexion- who doesn’t want glowing skin?!
  • Lubricates joints and muscles- prevents aches and pains. 
  • Puts you in a good mood! When your body is functioning properly, you feel good!


So how much water should you be drinking? The way we like to calculate is take your bodyweight, divide it in half and then add 15 ounces. Then, for every hour of exercise, add 15 more ounces. This will ensure you are getting enough water and make up for lost hydration during physical activity. Of coarse, this is a minimal guideline, so if you can get more- by all means!

Example: Bodyweight 150 pounds, 1 hour of daily exercise. 

150/2= 75+15+15= 105 ounces/day

If this amount of water seems overwhelming, start somewhere that you feel is feasible and then try to add a few ounces each day, or another glass each week to work you up to your ideal intake. 


  • Drink a glass of water right upon waking. This will give you a spike in energy, wake you up and get your body working from the inside out right away! 
  • Drink a glass of water before each meal, this will help your body digest your food as well keep you from confusing hunger for thirst.
  • Drink a glass of water during your meal. This will allow you to eat slowly and to listen to your body, knowing when it is truly full. 
  • Carry a water bottle with you that will keep it cold! Having water on hand will make it a much easier option rather than grabbing a soda or something else! Make sure to have it with you and keep track of how many of those bottles you need to finish in your day in order to hit your goal.


Since water is a simple habit to incorporate we thought we would throw in sleep as well. These are both habits we can always be working to improve, so we want to start in on both! 


  • Increased energy
  • Recovery of muscles and improved performance
  • Healthy hormone profile
  • Improves concentration and mental clarity
  • Improved mood
  • Immune function and healthy metabolism
  • Reduces inflammation and promotes weight loss/muscle gain

And the list goes on and on and on!

Mallory wrote an entire blog on how to set an effective bedtime routine, check it out below!


Although everyones schedule is different and some may find it easier to get a solid night’s sleep, it is just as crucial for nightshift ER doctor as it is for a school teacher. No matter who you are or what your occupation, don’t discredit the importance of sleep! 

As a general rule of thumb, we like to tell our clients to shoot for 7 hours of sleep. If you are getting more than this- awesome! If you are getting less, it may seem daunting to find the time in your evening to get to bed earlier, but it’s a must. A good place to start is by making it a goal to go to bed just 5-10 minutes earlier each night. So if you are normally in bed by 10. shoot for 9:50. Then the next week, make it 9:45. Over time, if you make this a habit, you will end up racking up lots of quality sleep! 

Getting enough sleep is crucial, but making sure it’s quality sleep is just as important! Following the bedtime routine above can aid in making sure your sleep is sound. Again, making small changes to ensure you are working towards your ultimate goal of more, quality sleep may take time but it will pay off!


Catch us tonight, 3/12/18 @ 7PM pst. for a Facebook Live to talk about this week’s challenge and a recap of week 1!

Have a great week!



Cashew chicken stir fry

Ingredients for one serving:

5.5 oz of diced chicken

170 grams of stir fry veggies (I needed something quick so I bought the big bag of already mixed broccoli, carrots and snap peas from my local grocery store)

1 TB corn starch

4 tsp of Bragg’s coconut aminos 

1/4 cup(30 grams) of whole roasted cashews, smashed into pieces. I used the bottom of a drinking glass to gently break up the whole cashews. 


-First, spray your pan with non stick cooking spray and add chicken.

-Cook diced chicken until white all the way through and no pink shows, remove from pan.

-Spray again with non stick spray and add veggies and cashews. Put lid on pan and cook veggies for about 10 minutes on medium heat, stirring every couple minutes, until veggies are cooked and easily pierceable with a fork.

-While your vegetables are cooking, mix Bragg’s coconut aminos, corn starch and 2 TBL of water. 

-Once veggies are done, add chicken back to pan and pour the corn starch mixture over the stir fry, cook another couple minutes while stiring to coat everything.

-Remove from heat and enjoy! 


Macros for one serving:

27.4 carbs/ 14.4 fat/ 46.8 protein


cashew chicken.jpg


Tips to help you set a bedtime routine

By creating a bed time routine, you can give yourself a better opportunity to fall asleep and have better quality sleep. Here are some helpful tips you can start practicing each night to form a solid bedtime routine:

  1. Pick a time to go to bed and stick with it. You can train your body clock and create the habit by going to bed the same time every night. Think about when your children are babies and toddlers, how important it is to establish a routine for them and how cranky they get when they’re up past their bedtime. Sleep is important for them, the same goes for you. 
  2. Put on comfy clothes as soon as you get home for the day. Change out of your work clothes, put on your favorite sweats and let yourself unwind from the days daily grind. 
  3. Do you feel like you have a lot of thoughts racing through your mind about everything you need to accomplish the next day? Write it down! Make a list of to do’s and get those stressful thoughts on paper, you’ll immediately feel better and the next morning you’ll have a solid plan of the things you need to take care of. 
  4. Put your phone or any other electronics away at least 30 minutes before bedtime. The bright screen and the endless scrolling through your newsfeed keeps your brain and thoughts running on high speed. 
  5. If you use your phone as an alarm clock, turn it on silent! Your alarm will still go off but all the other notifications that chime throughout the night will not disturb your sleep. 
  6. Block out any additional light. I’m such a light sleeper that I go as far as putting a sticker over the little light from the smoke detector, I want it pitch black when I go to bed. Black out curtains are also amazing, they’re especially useful in the summer time when its light out later and the sun rises before 6. 
  7. Do not watch tv in bed. Actually, don’t even have a tv in your room. Your bedroom has other purposes, leave the tv in the living room. 
  8. Before you hop into bed each night, set out your clothes for the next day. My mornings are usually pretty hectic and by setting out my clothes, I’m giving myself a few more minutes to enjoy my morning coffee. 
  9. If you write in a gratitude journal, nows the time to write down the things you are most thankful for that day. Acknowledging the things we are grateful for and the positive things we are blessed with everyday, you are setting the tone for for a happier life! Life is about perspective so put more focus on the good rather than the bad. 
  10. Make your bedroom temperature a comfortable one. If its too hot, you’re going to toss and turn. In the winter Im always tempted to turn the heat on full blast because I hate getting in to bed cold but I end up waking up in the middle of the night overly warm and uncomfortable. Your bed may be cold when you first get in but it’ll warm up from body heat, leave your room temperature alone. 
  11. Set a tall glass of water by your bed. When you wake up in the morning, the first thing you should do is drink it. Its an easy habit to form, is a gentle way to wake your body up and get your daily dose of water started. 


I hope that you find these tips helpful! If you think of any tips that I left out that you personally find very useful, don’t hesitate to share it in the comments below! Its the start of a new year so lets set a strong foundation by getting in some solid sleep.


Happy New Year!