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YOUR CIRCLE OF WELLNESS + FIVE CORE PRINCIPLES WITHIN EACH

By Coach Shawn

YOUR CIRCLE OF WELLNESS – SELF ASSESSMENT


NUTRITION 

Nutrition is the foundation of health. 

The food we eat affects our health, our minds, our emotions, our behaviors and actions. 

Each decision around food is either pushing us closer or further away from optimal health and longevity. 

FIVE CORE PRINCIPLES 

  1. Eat more Whole foods  
  2. Balance out you macronutrients [pro/carb/fats]
  3. Consume 1g per pound of bodyweight in protein daily 
  4. Macronutrient timing 
  5. Limit the amount of sugar and alcohol consumed daily.

Bonus:  If and when you enjoy a TREAT meal – enjoy it. Fully.  And then move on and get back on track. 


STRESS AKA MINDSET 

Chronic stress leads to chronic disease. 

Overthinking causes worry and added stress, and 99.5% of people struggle with it! 

A lot of people can get stuck in disempowering thoughts and patterns and live in an unhealthy minded state. 

How do you manage stress? How is your mindset?

FIVE CORE PRINCIPLES 

  1. Move your body daily [exercise, walk, stretch etc.]
  2. Shift your focus [ask a more empowering question.]
  3. Upgrade your specific language and word choice [even eliminate disempowering language from your vocabulary.]
  4. Develop a daily ritual/routine that works for YOU [ie: journal, gratitude journal, see a therapist/life coach, breathwork / meditation etc.]
  5. Master the other 5 Pillars of wellness consistently.

Bonus: Focus on getting 1% better each day. Small changes over time = big results. 


SLEEP 

Quality and adequate sleep impacts recovery, performance, mental health, hormone health, and chronic disease prevention.

We recommend 7-8 hours per night. 

FIVE CORE PRINCIPLES 

  1. Sleep and rise at similar times each day (if possible.)
  2.  Darkest room possible for sleeping conditions. 
  3. Cool room conditions for optimal sleep. 

4. Create a winddown routine that you can do consistently. 

5. Avoid caffeine or stimulants within 12 hours of sleep time. 

Bonus: Stop eating at least 2 hours before bed time. 


EXERCISE 

Consistent daily movement improves sleep, decreases stress, helps prevent chronic disease and strengthens muscles and joints. 

FIVE CORE PRINCIPLES 

  1. Move your body DAILY everyday [walk, stretch, exercise, hike etc]

*This does not mean exercise everyday. 

  1. Strength train a minimum of 3x a week
  2. Perform conditioning (aka get sweaty / out of breath) a minimum 3x a week
  3. Train SMART and listen to your body and adjust accordingly when something feels off. 
  4. Be CONSISTENT. Day to day. Week to week. Month to month. Year to year. 

Bonus: The better you take care of your body (in & out of the gym) the better it will serve you. 


SUPPORT SYSTEM 

We are the average of the five people we spend the most time with. 

FIVE CORE PRINCIPLES 

  1. Your core group supports you & your goals.
  2. They respect you & what is important to you,
  3. They appreciate you, 
  4. Mutual exchanges of bettering one other takes place in relationship,
  5. You feel seen, heard, felt and understood

Bonus: Your person or people are more of a light and less of a drain.


LIFESTYLE 

Creating a healthy lifestyle is the driver of long-term success.

Your daily actions become your habits, 

your habits create your routine, 

and your routine is your lifestyle. 

FIVE CORE PRINCIPLES 

  1. Live in accordance with your personal values

*if you haven’t sat with or determined what your values are – that’s a great place to start.

  1. Your daily actions are in alignment with your goals, values and beliefs.
  2. Eat well, Move Daily, Laugh often,  
  3. Find the good in every situation, spread good wherever you go.
  4. Connect with others. 

Bonus: Do the right thing, even when it’s the hard or difficult thing.

Be consistent with your non negotiables of life

and equally seek balance in other arenas. 


If it isn’t serving you, making your life better, filling your cup it might be time to cut the cord of attachment to that particular thing. 

Set yourself up and consistently work on the habits and behaviors to live the life that will bring you the most health, happiness and personal fulfillment.

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