Take good care of your mind and body with sleep! Sleep unlocks a powerful therapeutic force capable of protecting the mind and body, giving you the ability to reboot every day. Learn how to adjust your sleeping patterns and make rest and recovery top priorities as part of Wellness Ritual #1! Learn how to regulate your sleep, master the power nap to charge up your daily performance. Get started on a better you through improved sleep habits. 

As you look for opportunities to clean up your diet, be kind to yourself. Hold firm expectations, but keep eating fun. Bring variety to your choices. Deprivation will not work, so introduce changes slowly. When missteps happen, and they will, enjoy them in the moment and then move on. Carrying guilt forward is a waste of energy, and you are trying to win the long game. Reset at the next meal and then the next. By stacking good decisions and giving your body time and space to respond, your ritual will begin to take shape. As it does, you will be amazed by what happens next.

To master this Wellness Ritual, you must learn how to control your energy equation. A formula designed to lose weight and keep it off will require you to eat less, choose nutrient-dense foods, limit processed calories, and get active. This journey will demand patience, structure, and attention to your relationship with food and your mental health. Through the creation of an energy deficit and the support of your community and team of health professionals, it is possible to achieve a healthy waistline.

Rekindling a joy for movement is possible at any age. Those who are physically active tend to live longer and healthier lives. Research shows that moderate physical activity, such as thirty minutes a day of brisk walking, significantly contributes to longevity and improved mental and physical health. A challenging movement strategy appropriate for your age and current physical fitness level that interrupts sedentary postures and pushes the physical capacity of your body is the goal of moving to stay young. Our bodies are made to move. Get to work.

The goal of Wellness Ritual #5 is to increase your lean muscle mass and make your body stronger. To achieve this outcome, you must incorporate resistance training into your formula and look for opportunities to make your muscles work. Strength training can be done with body weight, resistance bands, free weights, or weight-lifting equipment. A well-rounded program works all major muscle groups twice a week: legs, hips, back, abdomen, chest, shoulders, and arms. The health advantages of maintaining a physically strong body include improved bone, cardiovascular, and metabolic health; increased energy, flexibility, and mobility; and elevated mood, body image, and brain health.