• stay hydrated. make sure to drink water whenever you're feeling thirsty.
  • sleep a minimum 8 hours a day, preferably go to sleep between the hours of 6 PM and 8 PM
  • brush your teeth twice a day
  • wash your face twice a day
  • it is normal to feel hungry between meals! make sure to replace the candy bars and processed sugar sweets, with nuts and vegetables



for breakfast, it is helpful to stick to protein and fat type foods like cheese, eggs, and avocado.

  • 2 hard boiled eggs + 1 string cheese
  • omelet with diced bell pepper and ½ of an
  • 1 cup of greek yogurt with some blueberries and/or ⅛ cup of crushed nuts


  • 2 cups of non-starchy vegetables, like bell peppers, broccoli, and lettuces, etc.
  • 100-200 calories of fats, like avocado, oil, cheese, etc.
  • 4-5 oz of protein like beef, chicken, tofu, etc.
  • 2 cups of vegetable fried brown rice with a side of boiled chicken
  • 1 can of tuna with 1 tbsp of mayo and a bagel
  • 1 cup of pesto pasta with bite sized cubes of mozzarella cheese and some beef jerky

again, it is helpful to stick to the previously mentioned formula, here are some examples:

  • 2 cups of broccoli, stir fried with some coconut oil and sliced beef
  • 2 cups of brown rice and 1 serving of shrimp
  • BLT turkey salad

even just exercising twenty minutes a day, will do wonders for the health of your body. the following is a 10 day challenge that won't take long and will make sure you're at least getting your heart to pump for twenty minutes a day.

day 1:
20 squats
20 crunches
30 second plank
8 minute run

day 2:
30 squats
15 pushups
50 jumping jacks

day 3:
30 crunches
10 minute run
40 second plank

day 4:
40 squats
25 pushups
50 jumping jacks
30 crunches

day 5:
15 minute run

day 6:
rest day

day 7:
50 squats
50 crunches
30 pushups

day 8:
20 jumping jacks
50 crunches
15 minute run

day 9:
20 minute run
30 pushups
30 squats

day 10:
40 crunches
45 second plank
30 squats
25 planks