Increase your protein intake! Look to get 1.2-1.7 grams of protein per kg everyday. Ie Justin is 85kg - he needs to intake 100g to 150g of protein to build more strength!

Consider this your reminder to give your neck and back a stretch. Unclench your jaw, relax your tongue, get up and reach for the ceiling. Do some neck circles and stretch out the back of your neck. 

Humans need vitamin D to maintain healthy blood levels. Sunlight is a great source of vitamin D, aim to get 10–30 minutes of midday sunlight, several times per week. Reminder: Slip, Slop and Slap at least 15 minutes before exposure to direct sunlight. 

WATER is my favourite drink, it helps me calm down after my dad takes me for a walk or when I get excited! 

Remember to drink lots of water during the day, humans need approximately 8-10 cups of water per day or just over 2L! Staying hydrated helps your cognitive ability, short term memory, improves your focus and decreases your mental fatigue. 

Remember to drink more water if you are exercising or if it is very hot weather. This helps flush out the toxins in your body to replenish you, so you can keep doing the things you love!