
MONTHLY WELLNESS CHALLENGES
Every month, we invite you to take part in a new health challenge designed to help you build lasting habits and stay motivated on your wellness journey. These challenges are simple, structured, and easy to follow—perfect for staying consistent without feeling overwhelmed. You'll benefit from increased energy, improved focus, better stress management, and a stronger sense of accountability. With expert guidance, community support, and regular encouragement, you'll stay inspired and see real progress month after month.
Let’s grow stronger, together.
MONTH 1
METABOLIC RESET CHALLENGE
Kickstart your metabolism each morning with a savory, protein-packed breakfast designed to fuel your body, balance blood sugar, and curb cravings all day long. This 30-day Metabolic Reset Challenge focuses on starting every day of with high-quality protein—from eggs, tofu, legumes, yogurt or lean meats—to support muscle maintenance, steady energy, and hormone balance. By shifting away from sugary, carb-heavy breakfasts, you’ll help reset your body’s metabolic rhythm, reduce mid-morning crashes, and encourage fat-burning instead of fat-storing. It’s a simple yet powerful habit shift that can transform the way you feel—one breakfast at a time.
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GOALS: 30 days of savory, high-protein breakfasts
METRICS: Compare fasting glucose at start and end of month
RESULTS: Improve blood glucose stability and curb cravings all day long
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MONTH 2
​GUT CHALLENGE
Support your digestive health and feel the difference from the inside out with our 30-Day Gut Reboot Challenge! Each day, you’ll focus on two powerful habits: eating 25–30 grams of fiber and incorporating natural probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi. Most Americans get only 10–15 grams of fiber daily—far below what your gut truly needs. By nourishing your microbiome with fiber and live cultures, you’ll help reduce bloating, improve regularity, and boost immunity. It’s a simple, sustainable way to reset your gut and reclaim your energy—one bite at a time.
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GOALS: 30 days of 25-30 grams of fiber a day and daily probiotics
METRICS: Compare regularity of bowel movements and frequency of irritable bowel symptoms at start and end of month
RESULTS: Improved digestion leading to sustained energy
MONTH 3
SLEEP CHALLENGE
Sleep is the foundation of good health, yet it’s often overlooked in our busy lives. This challenge is our invitation to prioritize rest and reclaim your energy, focus, and mood. For the next month, your goal is simple but powerful: get 7–8 hours of quality sleep every night. In a world that glorifies hustle, sleep is often the first thing we sacrifice—but it’s one of the most critical foundations of metabolic health, mental clarity, and immune function. This challenge is your chance to build a consistent sleep routine, create a calming evening wind-down ritual, and experience the true power of restorative rest.
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GOALS: 30 days of 7-8 hours of sleep daily
METRICS: Compare average sleep duration at start and end of month
RESULTS: Improved energy, mental clarity, and becoming in tune with your body’s natural rhythm.
MONTH 4
MOVEMENT CHALLENGE
​​Get your body moving and your energy flowing with our 30-Day Movement Challenge! The goal is simple: take at least 10,000 steps each day to boost circulation, support metabolic health, and elevate your mood. Regular movement throughout the day helps regulate blood sugar, reduce stress, and improve sleep—all without needing a gym. Whether it’s a morning walk, lunchtime stroll, or evening dance session, every step counts. By the end of the month, you’ll feel stronger, more energized, and deeply connected to the power of daily movement.
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GOALS: 30 days of 10,000 steps daily
METRICS: Compare RHR(resting heart rate) and VO2 max at start and end of month
RESULTS: Improved strength and cardiovascular health.
MONTH 5
MINDFULLNESS CHALLENGE
Take a moment each day to pause, breathe, and center yourself with our 30-Day Mindfulness Challenge. Committing just 10 minutes daily to meditation with deep breathing can reduce stress, enhance focus, and improve emotional resilience. This simple practice helps quiet the mind, lower anxiety, and promote a sense of calm—no matter how busy your day is. By building this small but powerful habit, you’ll cultivate greater awareness and inner peace that ripple into all areas of your life.​
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GOALS: 30 days of daily meditation for 10 minutes
METRICS: Compare stress score at start and end of month
RESULTS: Fosters relaxation, sharpens focus/concentration and enhances emotional well-being.
MONTH 6
DIGITAL DETOX CHALLENGE
Step away from the screen and reconnect with real life in our 30-Day Digital Detox Challenge. The goal: limit recreational screen time—like social media, streaming, and mindless scrolling—to under one hour per day. With the average American spending over 7 hours a day in front of screens, this challenge is a powerful way to reclaim your time, focus, and mental clarity. By creating space away from digital distractions, you’ll improve sleep, reduce stress, and have more time for meaningful activities that nourish your body and mind.
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GOALS: 30 days of limiting recreational screen time to less than 1 hour a day
METRICS: Compare HRV(heart rate variability) and stress score at start and end of month
RESULTS: Reduces anxiety, enhances sleep, and creates more time for real-life connection and productivity
MONTH 7
MORNING RHYTHM RESET CHALLENGE
Start your day with intention and balance by joining the 30-Day Morning Rhythm Reset Challenge. Each morning, spend just 10 minutes outside in natural sunlight to help regulate your circadian rhythm, boost mood, and support healthy sleep-wake cycles. Morning light exposure signals to your body that it’s time to be alert and energized, while also helping to naturally increase serotonin and vitamin D levels. This simple habit can improve focus, enhance energy throughout the day, and make winding down at night easier. It’s a small shift with powerful benefits for both body and mind.
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GOALS: 30 days of 10 minutes of morning sunlight exposure
METRICS: Compare sleep efficiency at start and end of month
RESULTS: Balanced sleep-wake cycle and enhanced energy by aligning your body with natural light rhythms.
MONTH 8
HEART HEALTH CHALLENGE
Support your heart and boost your vitality with the 30-Day Heart Health Challenge. Following the American Heart Association’s recommendation, this challenge encourages you to get at least 150 minutes of moderate-intensity cardio each week—whether that’s brisk walking, cycling, swimming, or dancing. By breaking it down into just 30 minutes a day, five days a week, you’ll build a heart-healthy habit that’s sustainable and energizing. Prioritize your heart—you only get one.
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GOALS: 30 days of 150 minutes of cardio each week
METRICS: Compare RHR(resting heart rate) and lean body mass at start and end of month
RESULTS: Regular cardiovascular activity strengthens your heart, lowers blood pressure and improves circulation.
MONTH 9
ANTI-INFLAMMATION CHALLENGE
Give your body a break from inflammatory triggers with the 30-Day Anti-Inflammation Challenge. For one month, you’ll avoid processed junk foods—like sugary snacks, fried items, refined carbs, and artificial additives—that can contribute to chronic inflammation, fatigue, and bloating. Instead, you’ll focus on whole, nutrient-rich foods that nourish and support your body’s natural healing processes. By removing these common culprits, you may notice clearer skin, better digestion, more stable energy, and a lighter, more vibrant feeling overall. This challenge is a powerful reset for your body—and a gift to your long-term health.
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GOALS: 30 days of avoiding processed foods
METRICS: Compare fasting glucose and stress score at start and end of month
RESULTS: Strengthens immunity, improves digestion and limits cravings.
MONTH 10
STRENGTHENING CHALLENGE
Strengthen your foundation one rep at a time with our 30-Day Core Strength Challenge. Each day, you’ll complete 15 sit-ups to activate your abdominal muscles, improve core stability, and build a stronger, more supported body. This simple daily habit takes just a few minutes but delivers big benefits—better posture, reduced back pain, and enhanced balance and mobility. As your core grows stronger over the month, you’ll feel the difference not just in your workouts, but in everyday movement too. Small effort, strong results.
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GOALS: 30 days of 15 sit-ups daily
METRICS: Compare RHR(resting heart rate) and exercise tolerance at start and end of month
RESULTS: Strengthens your core, improves posture, and enhances overall stability.
MONTH 11
HYDRATION CHALLENGE
Recharge your body and mind by committing to our 30-Day Hydration Reset Challenge. For the next month, you’ll eliminate all caffeine—including coffee, tea, and energy drinks—to reduce dehydration and nervous system overstimulation. Instead, you’ll focus on meeting your minimum daily water intake, helping to flush out toxins, improve digestion, boost energy naturally, and support clearer skin. By giving your body this pure, steady hydration, you’ll feel more balanced, alert, and refreshed throughout the day. This challenge is a simple but powerful way to reset your hydration habits and nourish your whole system from the inside out.
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GOALS: 30 days of avoiding caffeine
METRICS: Compare HRV(heart rate variability) and stress score at start and end of month
RESULTS: Reduced energy fluctuations/crashes and enhances mental clarity and mood.
MONTH 12
GRATITUDE CHALLENGE
Nourish your heart and deepen your relationships with our 30-Day Gratitude Connection Challenge. Commit to spending at least two hours each week with family or friends—completely uninterrupted by phones or distractions. This dedicated time fosters meaningful conversations, strengthens bonds, and cultivates a greater sense of appreciation for the people who enrich your life. Taking a pause from the busyness to connect mindfully not only boosts your emotional well-being but also reminds you of the simple joys and support that surround you every day. It’s a powerful way to grow gratitude through genuine human connection.
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GOALS: 30 days of spending at least 2 uninterrupted hours a week with loved ones.
METRICS: Compare stress score and HRV(heart rate variability) at start and end of month
RESULTS: Strengthens relationships, boosts emotional well-being, and deepens your sense of gratitude through meaningful connection.