5 Wellness Non-Negotiables
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.
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 exercise 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. Here is a copy of Coach Katie’s daily check-in. 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.
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?
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 worst…fat. Finally, start celebrating all of the things that make you perfectly unique and purposeful in this life.
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.