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The Wellness Method

Wellness Non-Negotiables

April 16, 2019


Over the past two years of wellness coaching, I have learned more than ever about my body, what makes me feel good, and how to balance life even when sh*t happens and daily routines are thrown off. I want to share the things I do every single day to stay on track, outside of just nutrition and workouts – in the hopes that it will help you find small ways to impact your wellness. These are my non-negotiables; things that I do in order to improve my wellness every day:

-Drink 75oz of water. I carry around my 25-ounce water bottle all day and make sure I refill it at least three times. Recent studies claim you should drink at least half your body weight in water each day. This is in addition to coffee, pre-workout, smoothie or any other drink you have during the day. Your body needs plain water to carry out all basic functions and if you’re chronically dehydrated, you’ll eventually deal with recurring health issues.

-Wash your face. Washing your face helps keep your skin clear, washes the dirt off from the day and gives it time to breathe overnight. Plus, who likes waking up with yesterday’s makeup caked all over your face? Not me! It’s almost a mental marker when I wash my face – it’s like saying to myself “The day is officially over, I’m staying in for the rest of the night and I can relax.” Just make sure you’re using a gentle cleanser so you don’t overdo it and damage your skin cells.

-Make the bed. If you do it first thing in the morning, you can already check something off your to do list before you really start your day! Plus it’s a lot more inviting to pull back the covers when you’re ready for bed rather than fighting with getting sheets and pillows situated before you can dive in.

-Drink nutrient-dense superfoods. My nutrition isn’t always perfect but I make sure I drink my superfoods shake every single day because it has all the vital nutrients your body needs in a day. It’s made from whole foods that are sourced from around the world, and all organic when possible.

-Move your body. I skip or miss days on my workout routines occasionally, but I still find ways to move my body no matter what. Sometimes it’s yoga, other times it’s walking the dog for a little longer, and most days it’s riding my bike to work. Moving your body is so important for your physical and mental wellbeing, especially when you have an autoimmune disease.

-Autoimmune supplements. I take supplements to help with my rheumatoid arthritis symptoms every day to decrease the risk of a big flare up. Without these supplements, I suffer from increased inflammation, pain and immobility. If you have any physical ailments, try to use natural supplementation before seeking out lab-created medicines or prescriptions.

-Write in a journal. Every day, I write down 10 things I’m grateful for and things I want to manifest into my life. It might sound silly and you could absolutely do it in your head but I truly believe there’s something so different about getting it on paper and out into the universe.

-Show people you care. This is a newer one for me but I have been texting one person a day to show them that I care about them. That may be saying ‘I miss you,’ or reminiscing about a funny story, or telling them you’re proud of them. I like making other people feel good and it can spark conversation result in better connection.

-Keep the apartment clean. When my apartment is a mess, my head is automatically a mess, even if I’m having a great day. Every single day, I organize and clean the apartment so I know I’ll be waking up the next day to a clear head and living space.

-Set yourself up for success. I get everything ready the night before so I don’t have to think as much in the morning. It’s something I’ve been doing for years that gives me peace of mind knowing I won’t be scrambling around the next day.

-Get restful sleep. Everyone is different, but my optimal amount of sleep is 6-7 hours and I try to make sure I’m getting at least 6 hours a night. Find a ritual that works for you to help you decompress and settle down for the night. I use an essential oil diffuser with lavender and sometimes take CBD or melatonin if I’m feeling anxious or can’t fall sleep right away.

-Meditate and breathe. At the end of each day, right before I go to sleep I spend 5-10 minutes meditating, taking deep cleansing breaths, and decompressing from the day. I let my mind be still, just for a few minutes. This is my way of clearing the day and preparing for the day ahead.

Give yourself credit where you can. It’s a lifestyle and when things get hard, it’s not perfect but you’re never completely off. It is always possible to be more mindful and more balanced. Every part of you – mind, body, soul – can be affected when your life is out of balance. I’m not saying that you have to implement all (or any) of these strategies but use these as a guide to think about what you could do to set yourself up for success with a happy, well life.


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