Easy wellness practices that really work are the only ones which count.

The wellness practices you're about to discover will create lasting change in your life. They cover all bases of what it means to be well.

But first let's check...

Do you want to live your best life?

Be healthier and happier?

Get the job you want, set up that business

Or complete your studying…

All whilst enjoying relationships and feel amazing?

Of course?!

But sometimes it’s just too hard, perhaps you feel like there’s:

• Not enough time to do everything
• Not sure what to do
• Where and How to start
• Other priorities
• Or you feel you can’t be consistent

Which leaves us feeling stressed, overwhelmed and exhausted.

Well - we’ve figured out the best combo of what you need to overcome those hardships and live the life you want.

You can do these 8 wellness practices and guarantee your health and happiness.

Best of all, you'll be able to live a life free from stress, feel calm and energised all at once.

Based on evidence and science-backed habits, the healthiest people follow what you’re about to find out…

They use these 8 practices to get ahead and stay ahead without feeling overwhelmed.

When you do them every single day, we promise that your life will change significantly.

You may well be surprised by your own growth and how amazing you feel.

You’ll be focusing on what matters and using your time and energy in the most effective ways.

There’ll be no second guessing your decisions. Plus, your confidence and health will improve day by day.

Promise yourself right here and now that you’ll practice these daily, no matter what.

Because when you do you’ll notice:

• Relationships improving
• Your confidence building
• You start to ENJOY what you’re doing instead of being stressed
• You’re energised to go after what you want
• A sense of freedom and security in all that you do.

These 8 wellness practices are often overlooked in such a fast pace world, yet when they become a priority…

The results become magical…. your wellness will go to the next level and life will finally become effortless.

Which is why we call them the ‘Magic 8’.

Read on below, or watch the video here.

Here at Wellness Theory, we’ve dedicated our lives to exploring what really makes wellness work... But on our journey, we’ve also learned what doesn’t work:

When struggling with wellness (which includes all round relationships, financial abundance, mental, physical, emotional and existential wellbeing)…

People tend to fall into one of these 5 camps: -

This happens because the ‘right things’ in the wrong order don’t work. Also, some people will find the ‘right things’ aren’t necessarily right for them.

Eg. Exercise and eating well but no results

Lacking motivation to learn what to do and lacking self-awareness is the barrier here. Not knowing enough about oneself, and not putting time and effort to listen leaves us hoping for results versus guaranteeing them.

Eg. Try the latest gimmick - looking for instant results (diet, routine, book)

Getting distracted and looking for instant gratification is a short-cut to failure. When it comes to all-round wellness, patience is our friend. We need to take time and discover what works for us. When we hop from one novelty to the other, we sell ourselves short.

Eg. Not giving things enough time to work - no consistency

A great example is when people wait for a health problem before looking after health. Or waiting for work to get unbearable before a career change.

This doesn’t work in the long-term because your attention is bias to solve a problem, leaving other areas of life to get neglected.

When wellness becomes too confusing or overwhelming people tend to ignore it. Before we know it a year or a decade has passed and we are still stuck where we’ve always been.

E.g Paralysed to take action

If you are or have ever been in any of these camps, you can relate to how tiring, painful and frustrating it is when there are no results.

We don’t want that for you.

Which is why our Magic 8 wellness practices are all you need to thrive, heal, design the life you want and perform at the highest levels.

These fundamentals have made wellness work for hundreds of our clients and students over the years.

So, you don’t need to wait for unnecessary suffering or stress to start taking care of yourself.

You don’t need to keep searching for the ‘right’ wellness tools

And most importantly you don’t need to worry about not getting results.

Instead, the fundamentals you'll be practicing will help you build rapport and a nurturing relationship with yourself. You'll be proactive and flourish by any means, regardless of your goals.

You’ll know exactly what to do to thrive and find out what you’re truly capable of.

You’ll have the tools and confidence to know that your wellness is taken care of whilst you strive for even bigger things.

And you’ll feel amazing in the process.

Our goal isn't to be perfect; it's to become more self- aware everyday about the self-care that matters most.

When we cover the most important factors of our wellness, we create a foundation we can build upon… which works out to be pretty perfect in itself.

So you don’t need to be perfect at these 8, you just need to start and grow from where you are.

This guarantees an energised and fulfilling experience of life.

So, Here are the Magic 8 Wellness Practices

They may sound like things you’ve heard before but we’re going to share WHY they are the BEST of the best when it comes to wellness practices.

And HOW to make them work for you by using our scorecard which we’ll share at end of this post.

You can perform the 8 wellness practices in less 90 mins everyday.

Here they are....

Breathing (5mins)

This includes Conscious breathing, meditation, mindful minutes or simple stillness.

When we take as little as 5 minutes per day to pause, we reconnect with our mind-body.

We reset our natural breathing rhythm which allows our nervous system to rest and recover.

According to HeartMath Institute, which is leading in scientific research on the psychophysiology of stress, emotions, and the interactions between the heart and brain. They report that as little as 5 minutes we can:

• Decrease symptoms of stress, anxiety and depression

• Enhance self-esteem and self-acceptance

• Increase feelings of compassion and connection with others

• Reduce craving and addiction

• Improve ability to learn and remember

• Reduce blood pressure

• Better manage pain

Movement (30mins)

Choose your favourite ways to move and factor them into your day. Examples, could be walking, jogging, dancing, gym workouts, gardening, sports.

Don’t overthink it, choose what you enjoy and go with it.

Honouring our body through movement for a least 30mins a day can:

• Improve heart health: lower risks of strokes, cardiovascular disease, metabolic issues and diabetes.

• Aid weight loss

• Reduce stress

• Increase energy and productivity

• Improve self-confidence

• Improve memory and creativity

Most people think they have to slog it out for an hour or more every day to gain these benefits.

Yet a study published in the American Journal of Physiology, shows that 30 minutes of daily exercise is just as effective as 60 minutes.

Quality of thinking (10mins)

Our self-talk determines how we feel and affects our ability to make healthy decisions. Resourceful self-talk is critical to experience an enjoyable quality of life.

Being aware of our quality of thinking can:

• Increase life span

• Decrease stress, anxiety and depression

• Stop brain fog

• Increase energy

• Build resilience

• Improve problem solving skills

• Better cardiovascular health and reduced risk of dis-ease

• Better psychological and physical wellbeing

Journaling as little as 10minutes a day means you can raise your awareness and reap those benefits.

There is more and more research coming to support the enormous positive effects this can have on us. University of Texas at Austin psychologist and researcher James Pennebaker, contends that regular journaling strengthens immune cells. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis.

Nutrition & Hydration (35mins)

Balanced food and water intake isn’t a diet. It’s a lifestyle choice which is sustainable and efficient. It gives your body all the nutrients it needs to function correctly.

Creating a balanced approach will:

• Keep hormones balanced and efficient

• Stabilize emotions

• Encourage a healthy microbiome

• Improve brain function

• Prevent dis-ease

• Improved sleep quality

• Maintain healthy body weight

• Increase energy

With over 30years combined experience in wellness and fitness we’ve found that for those who want lasting change - a balanced approach is best.

Emotions (included in 10min journal reflection)

Acknowledging what we are feeling is the easiest way to prevent emotional suffering. Too often we ignore emotions which enhances them.

Our emotions are signalling to us, what is good or not, it’s up to us to learn from them, accept them and let go of them.

Emotional awareness and letting go of their energy can:

• Improve our ability to communicate

• Reduce dis-ease

• Relieve chronic pain

• Help you to succeed in competitive times

• Build resilience

• Boost confidence and self-esteem

• Remove self-defeating limitations

The latest biopsychosocial research to come out of National institute of health and medicine shows the direct links between emotions and pain.

We have the potential to facilitate healing and recovering though processing our emotions.

Sleep (Zero Additional Time)

Quality sleep is often one of the most neglected areas of wellness but yields a very high return for minimal effort.

Countless studies show that quality sleep matters more than the number of hours sleep you get.

It takes zero time to implement once you’ve cleaned up your sleep hygiene.

It will:

• Improve your attention and concentration

• Keep your immune system strong

• Improve mental and emotional wellbeing

• Balance and produces hormones

• Reduce stress levels

• Improve productivity and creativity

Energy (Zero Additional Time)

All you need is  intention and execution of the magic 8 wellness practices discussed here.

Setting our intention to be energised alone can cause us to generate high energy.

When coupled with the other practices discussed we can sustain that high energy.

High energy levels can:

• Increase confidence

• Boost your immune system

• Improve decision making

• Help your body to function optimally

• Allow you to think clearly

• Improve emotional wellbeing

• Improve performance in all areas of life

Action Taken (10mins)

In life, we are either moving away from what we don’t want, stuck in one place or moving towards what we want.

To live a vibrant, happy and healthy life we must grow towards what we want. When we act towards what we want, we can:

• Live with no regrets

• Improve and appreciate quality of life for ourselves and loved ones

• Evolve with the flow of life

• Enjoy life

• Grow and learn

• Improve confidence and self-esteem

• Feel accomplished

• Connect with our purpose

• Boost longevity

10minutes of getting clear of your activities for the day will move you towards what you want, both conscious and subconsciously.

These magic 8 wellness practices will take you less than 90 mins a day.

The average person spends 2hrs 24mins a day scrolling mindlessly on social media

And the average person spends 3hrs per day watching TV

So 90mins per day to guarantee your wellbeing isn’t much is it?

To make this even easier for you, we suggest you use the Stress-Free Wellness Scorecard we created. 

Simply scoring yourself on the 8 Wellness Practices will help you to identify areas you're doing well and where you could improve.

Tracking the 8 wellness practices is designed to celebrate your wins, learn and think resourcefully.

It tracks key performance indicators and makes being intentional and forward thinking easy.

Just like a business tracks its incomings and outgoings to determine how well they’re performing...

The Stress-Free Wellness Scorecard allows you to track the essential metrics to make sure you’re on track for living an extraordinary life.

Look out for related article where we deep dive into each of the 8 practices which give the specifics of how to practice each effectively.

Until next time,

Be Well, Mean Well, Make A Difference That Lasts.

Charlotte & Jonathan