Healthy Human Habits Challenge: The 5 Basics Of A Healthy Life

Healthy Human Habits Challenge

As another year comes to a close have you looked at everything you accomplished this year?  Have you taken a moment to celebrate yourself? Have you found gratitude in your life? OR Are you just frustrated with everything that didn’t get done, and the broken promises you made to yourself? Not sure where to start anymore??  Let’s start with the 5 basics of a healthy life. 


Although December is a busy time and many of us can’t imagine taking on anything new at this time of year, doesn’t it make sense to finish the year strong?  Rachel Hollis said something like…If you started up 20 flights of stairs and you are at the 10th floor, why would you slow or stop your progress just because you want to “wind down” the year. Wouldn’t you feel better about your year if you at least made to the 12th floor, instead of a stalling out at the 10th? Doesn’t it make sense to go into January with a full head of steam? She also created a 90 day challenge that started October 1. Her tribe was to take on 5 simple habits for the last 90 days of the year. I LOVE this idea! Read on for my challenge…

I am creating a FREE 30-day challenge – The Healthy Human Habits Challenge – that starts December 16 and ends January 16… You can pick any 30 day window to start a challenge and I am going to encourage you to NOT start on a Monday or end on a Friday…I know that will make some of you crazy! We are breaking the “rules” and OUR typical patterns. We are taking this challenge right through the New Year. 


Just know – perfectionism leads to patterns of procrastination – avoidance behaviors, busyness, and the feeling of “stuck”. It’s a challenge, not a cake walk, it’s supposed to call forth something new from you. We ALL know in our mind that lean proteins, vegetables and fruits are healthier than fast food and junk. So let’s start somewhere to make a difference in the American obesity epidemic.  Start with yourself. Getting a handle on your lifestyle will save your life, you will become a role model for your family, and give you peace you didn’t know was missing.

It Doesn’t Happen By Accident…

Look around at your life. What health habits need some work? How are your habits around what you Eat – sugar, chips, too many carbs, not enough veggies? Drink – water, soda, coffee, tea, alcohol? Move – are you getting the minimum of 30 minutes of movement per day? Sleep – at least 6 hours straight through every night, minimum. Think/Feel – how is your emotional health, stress level, stress handling skills? If all of these are in check and you have good moderation then you are good to go.  If there are some places you want to improve then this challenge is for you!

The Healthy Human Habits Challenge:

I know! It’s the HOLIDAYS! Yes, is it harder to make changes when you have less control over your environment. YES! And, that doesn’t HAVE to be your excuse AGAIN. Before you stop reading because you are already upset and overwhelmed, here are the Healthy Human Habit Challenge guidelines:

The 5 Basics to a Healthy Life

  1. EAT: Become more aware, ie. read the label and don’t assume you know the nutritional content of anything you might think is “healthy”. Just think twice…Is it worth the outcome? Do you know the number of carbohydrates and sugar you are consuming. Most of us ladies need to keep it under 100-120g of carbs –  max per day. Protein – minimum 60-80 grams per day. Fat 3-9 grams per day. For most of us ladies more than 12-1400 calories and men more than 1800-2000 will suffice for the American sedentary lifestyle. If you are a distance runner, training heavy or nursing/pregnant for these guidelines may not suit you. Download my Free eBook, Clean It Up, for more details.
  2. DRINK: Drink half your weight in ounces of water. In other words if you weigh 150 pounds, you need to drink at least 75 ounces – four 20-ounce bottles. (I stole this one from Rachel because it’s a basic Healthy Human Habit)
  3. MOVE: Intentionally move 30 minutes per day. Sitting is the new smoking. You cannot undo the damage of sitting at your desk for 8 hours with only an hour in the gym. Get up and walk around at least 5 minutes per hour – that will give you 40 minutes! Add 15 minutes before you leave and 15 minutes when you come home.  Find 30 minutes for yourself – and your dog will love a longer walk!
  4. SLEEP: Go to bed! Geez! Staying up later and later only adds to your stress the next day.  Our bodies rest best when we go to bed and wake up with the sun.  Not realistic, however, the sleep you get before midnight is more restful than after midnight.  Our bodies work better when we get proper sleep –  hormones balance and liver detox is more efficient. You must get 6-8 hours of sleep every night.
  5. THINK/FEEL: Find one habit – besides digging into the potato chips/tortilla chips/popcorn/chocolate chips/cookies – to help alleviate stress.  The 30 minutes of movement every day will help.  Have you tried yoga? Prayer? Meditation? Bible study? How about adding 6 one-minute sessions of deep breathing per day? This, alone, is awesome for controlling anxiety. Maybe you need to calendar your time so you can get a handle on your time management? Find a practice(s) that work for you during the challenge.

The real goal of this challenge is to create awareness and some change around our  lifestyle habits.  There is no way to be perfect, ever! So, take that stress off yourself right now. Getting a handle on your lifestyle will save your life.

If you live in the Chicago area, drop by my new office in the Banyan Tree Mall to pick up your free Strategies and Guidelines for the Healthy Human Habits Challenge, if not, reach out to me on Facebook or Instagram, and I will give you a copy….Let’s end 2018 with a BANG! Not a THUD…


  1. lindsay on December 16, 2018 at 5:50 pm

    women need 12-1400 calories a day… if sedentary??!! Did I read this right? I love this post but that portion is so skewed imho. Maybe if you’ve dieted yourself into a low metabolism which isnt healthy anyhow and CAN BE REVERSED… but a healthy female needs much more than that. If you find you gain weight on more calories than 12-1400 per day you are in need of some major changes to help re-establish your metabolism imho.

    Just my 2 cents on that! But I love the rest of this post!!!

    • Dr. Kris Sargent on January 5, 2019 at 11:58 am

      Thank you for your opinion…And yes, if sedentary…Because 70% of the population is sedentary. I do have a skewed tribe of peeps who have dieted, skipped meals, binged themselves right into auto-immune disorders and more. I have eaten mostly lean protein and veggies, lower carb lifestyle for over 30 years, and if I am going to lose weight it’s still going to take a serious calorie reduction to make that happen. I’m 5’4″ and 142-145 pounds – curvy athletic build and post menopausal. I run 3-8 miles 3 times a week in the summer and find that is the only thing that keeps my metabolism humming to the point that calorie counting is less critical.I have practiced Functional Medicine for 27 years. I did genetic testing that showed I have 2 genetic markers for obesity and do not handle fat metabolism efficiently. it’s not just about the calories. America needs to wake up. They are not coming close to 12-1400 calories a day – but if I can make the needle move from 3-4000 to 2000, maybe I can put a sent in the Universe of the 70% overweight and obese statistic…

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