Wheel of Wellness
Wellness is a state of being that arises when these health essentials are achieved repeatedly
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What is the Wheel of Wellness?
Watch the video explainer below.
All segments of the wheel are clickable to reveal a video & further information.
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Exercise
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.
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Sleep
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.
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Nutrition
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.
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Happiness
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.
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Mobility
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.
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Sprints
Maintain your heart strength & cardio ļ¬tness by moving maximally in short intervals. Do this at least 1x week through cycling, rowing, swimming or running.
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Resistance Training
Maintain muscle tone & increase bone density by lifting heavy objects. Do this at least 2x week through weight training, gardening or general labour.
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Foundation of Movement
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.
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Evening Routine
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.
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Hormonal Balance
Expose your body to daylight for 30 minutes each day to stimulate proper cortisol balance & promote a normal circadian cycle.
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Timings
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.
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Sleep Quality
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.
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Passion
Do things you love, that make you smile & bring joy to your life. Set time aside & create space for your passions each day.
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Direction
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.
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Meditation
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.
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Family & Relationships
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.
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Whole Real Foods
Remove packaged & processed foods from your diet & instead eat whole real foods. Source local & in-season produce that is ideally organic & spray free.
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Hydration
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.
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Gut Health
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.
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Macros
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.
Sleep Quality
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.
Hormonal Balance
Expose your body to daylight for 30 minutes each day to stimulate proper cortisol balance & promote a normal circadian cycle.
Evening Routine
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.
Meal Timings
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.
Foundation of Movement
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.
Resistance Training
Maintain muscle tone & increase bone density by lifting heavy objects. Do this at least 2x week through weight training, gardening or general labour.
Sprints
Maintain your heart strength & cardio fitness by moving maximally in short intervals. Do this at least lx week through cycling, rowing, swimming or running.
Mobility
Maintain your range of motion & reduce stiffness by creating suppleness in your joints & muscles. Do this at least lx week through yoga, stretching, bands or self massage.
Whole Real Foods
Remove packaged & processed foods from your diet & instead eat whole real foods. Source local & in-season produce that is ideally organic & spray free.
Hydration
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.
Gut Health
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.
Macros
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.
Passion
Do things you love, that make you smile & bring joy to your life. Set time aside & create space for your passions each day.
Direction
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 and daily steps you need to take to get to where you want to be. Track your progress.
Meditation/Quiet Time
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.
Family & Relationships
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.
Foundation
of Movement Resistance
Training Sprints Mobility Passion Direction Meditation
Queit time Family &
Relationships Macros Gut Health Hydration Whole
Real
Foods Meal Timings Evening Routine Hormonal Balance Sleep Quality
of Movement Resistance
Training Sprints Mobility Passion Direction Meditation
Queit time Family &
Relationships Macros Gut Health Hydration Whole
Real
Foods Meal Timings Evening Routine Hormonal Balance Sleep Quality
