5 Wellness non-negotiables

by | Feb 22, 2020 | Blog, Fitness & Wellness

There are 5 wellness non-negotiables that the Wellthy Soul Health Coaching team live by daily. These things are foundational in our wellness practice. This past week, I was able to share these fundamental truths with a strong group of mamas who spend their weeks serving our local Austin community with their daughters. They are part of the National Charity League.

Food is Fuel

Eat whole food nutrition. Buy food that expires, prep it, and eat it. Avoid ultra-processed foods. If your bag of food has more than six ingredients, it’s ultra-processed and you want to limit this type of purchase. Reduce your alcohol intake. If you use food for comfort regularly, discover the root of your emotional eating patterns and fight it with soul work and therapy if needed. Food should be used as a functional means to fuel your body’s performance. Oh and always eat your birthday cake, you still gotta live.

5 Wellness non-negotiables: Move Your Body

It’s a good idea to exercise six days a week for at least 30 minutes. If that seems like a big commitment, start with four days a week and build the frequency. We suggest that you lift weights to burn more fat and improve bone density. Perform aerobic exercises and cardiovascular conditioning so you can break a sweat and lift your heart rate. Practice mindful exercises like yoga for the mind-body connection. Finally, allow your body to have a rest day.

Practice Soul Work 

We suggest that you wake 20 minutes early to establish a daily morning ritual. You can always pray, meditate, read, or listen to self-help audio. Once you have gotten focused on you, set your daily intention- it’s like a mindful goal for your day. Learn the Wellthy Soul Mindset practice to kick off your day.


You MUST sleep. Skip the last 15 minutes of the talk show and plug your phone into the wall. We recover, restore, and burn calories when we sleep.

A study from the American Journal of Clinical Nutrition found that normal sleepers’ resting energy expenditure—the amount of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.

According to www.mayoclinic.com, grade-schoolers need up to 12 hours of sleep. Teens need 9.25 hours of sleep. Adults need between 7-9 hours of sleep. Are you getting that right now?

Real Friends 

This point is important! Please listen up! Stop shrinking yourself to fit into groups or to belong at certain tables. Please stop apologizing for who you are and what you believe in. Start spending your time and energy on friends who lift you up. Spend a day unfollowing social media accounts that make you feel like you aren’t good enough or that alter your view of yourself. Finally, start celebrating all of the things that make you perfectly unique and purposeful in this life.

The End

These are our five wellness non-negotiables. We hope that you can establish the disciplines that fit best in your life and always stay close to the things that make you feel joyful and whole.