logo
Wheel of Wellness
Wellness is a state of being that arises when these health essentials are achieved repeatedly
Sleep
Sleep Quality Your body mentally & physically repairs itself through quality sleep each night. Aim for 8-9 hours to give it the time it needs to repair. Make your room as dark as possible.
Hormonal Balance Expose your body to daylight for 30 minutes each day to stimulate proper cortisol balance & promote a normal circadian cycle.
Evening Routine Remove blue light exposure from screens in the evening to improve your sleep quality. Wind down by reading, having a herbal tea or taking a bath. Routine helps you relax.
Meal Timings Eat dinner at least 3 hours before bed to allow your body to finish digesting food. This will allow proper production of melatonin to help you fall asleep.
Exercise
Foundation of Movement Live your days filled with low impact movement. This keeps your body functioning optimally. Aim to walk 10,000 steps each day & stand or move for at least 50% of it.
Resistance Training Maintain muscle tone & increase bone density by lifting heavy objects. Do this at least 2x week through weight training, gardening or general labour.
Sprints Maintain your heart strength & cardio fitness by moving maximally in short intervals. Do this at least lx week through cycling, rowing, swimming or running.
Mobility Maintain your range of motion & reduce stiffness by creating suppleness in your joints & muscles. Do this at least lx week through yoga, stretching, bands or self massage.
Nutrition
Whole Real Foods Remove packaged & processed foods from your diet & instead eat whole real foods. Source local & in-season produce that is ideally organic & spray free.
Hydration Your body is made up predominantly of water & your cells need it to function properly. Drink 2+ litres of good quality clean water every day.
Gut Health Eat foods that promote good gut health. These include fermented foods like yoghurt & sauerkraut or a good quality probiotic. Aim to have 2x servings per day.
Macros Include a mix of proteins, fats & carbohydrates into your meals. Doing so helps balance your hormones & blood sugar levels, removes cravings & gives you sustained energy.
Happiness
Passion Do things you love, that make you smile & bring joy to your life. Set time aside & create space for your passions each day.
Direction Know where you are now & where you want to be. Having clarity of direction gives you focus & a sense of purpose to your day. Set monthly, weekly and daily steps you need to take to get to where you want to be. Track your progress.
Meditation/Quiet Time Rest your mind from the constant stream of thoughts. Quiet time brings inner peace & clarity, reduces stress & anxiety. Do this through meditation or sitting in a quiet place of reflection.
Family & Relationships Stay in touch with the people in your life who are important to you. Being connected, loved & part of a community makes you feel whole. Catch up in person, over the phone or write a letter.
Foundation
of Movement
Resistance
Training
Sprints Mobility Passion Direction Meditation
Queit time
Family &
Relationships
Macros Gut Health Hydration Whole
Real
Foods
Meal Timings Evening Routine Hormonal Balance Sleep Quality round.png
Click Here to Download PDF