Day 9


Sleep... how much do you need? 

Did you know? After one night of bad sleep, you will eat an extra 240 calories on average.

We discuss the importance of sleep and what impact it has on your body, as well as how to improve your sleep quality. 

Reward yourself for hard work and persistence. 

Rewards encourage you to stay on track toward your goal.

Choose a reward that appeals to you. If possible, choose something that helps you work toward your goals.

For example: Go get a massage, pedicure, manicure, a facial or hair cut. Enjoy some self love by doing what you most love: take a relaxing bath, read a book or go for a long walk with your partner or friend.

Even go shopping for a new pair of shoes that might help you with being more active!


Did you know that, when it comes to your health, sleep is just as important as nutrition and exercise? From overall brain function, alertness and mood to minimising the risk of chronic diseases, sleep is indispensable.

The latest sleep science is giving us lots of insights into how to improve sleep quality, quantity and regularity, all of which can be optimised to deliver maximum benefit. 

Read our article here to learn more about how our sleep cycles work, and what you can do to make sure you’re getting the most out of your body’s downtime.  



We all experience stress from time to time. Between work, relationships, parenting and any number of other factors. It can be all too easy to get bogged down in anxiety.

This can lead to making poor dietary choices, like reaching for sugary or salty snacks that offer a brief pleasure spike followed by a crash.

What’s interesting is that our dietary choices also feed back into our mood. In fact, a nutritious, balanced diet can actually help boost cognitive function in the long term, including minimising depression and anxiety. 



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Dietitian Consultation

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