Watch the video explainer below.
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Exercise and movement is about keeping your muscles, your joints, your ligaments & your cells healthy so you can do the things you love for as long as you choose.
Sleep is your super power! If you want more energy, more focus and more productivity in your days, sleep can do this for you. If you make it a priority, your quality of life will change.
The food you eat directly affects how you feel and how you function throughout your day. I want you to care about what you put into your body, because it makes up who you are.
Your state of mind is as important as your body when it comes to creating wellness. How you feel internally governs your thoughts, the actions you take, and the life you make.
Maintain your range of motion & reduce stiffness by creating suppleness in your joints & muscles. Do this at least 1x week through yoga, stretching, bands or self massage.
Maintain your heart strength & cardio ﬁtness by moving maximally in short intervals. Do this at least 1x week through cycling, rowing, swimming or running.
Maintain muscle tone & increase bone density by lifting heavy objects. Do this at least 2x week through weight training, gardening or general labour.
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.
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.
Expose your body to daylight for 30 minutes each day to stimulate proper cortisol balance & promote a normal circadian cycle.
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.
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.
Do things you love, that make you smile & bring joy to your life. Set time aside & create space for your passions each day.
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 & daily steps you need to take to get to where you want to be.
Track your progress.
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.
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.
Remove packaged & processed foods from your diet & instead eat whole real foods. Source local & in-season produce that is ideally organic & spray free.
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.
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.
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.