Wellness Basics: The 5 Simple Tools Your Body Needs

When it comes to wellness, there are five tools you need to stay on track. Unfortunately, it can feel like the world is shouting at you from every direction. Try this supplement! Buy that gadget! Eat this, not that! But here’s the truth: your body doesn’t need complicated rules. 

It needs a few simple basics done consistently. That’s it! We've got five tools to get you back on track.

As a Registered Nurse for over 20 years (and a busy mom juggling life just like you), I’ve seen that lasting wellness comes down to a handful of simple habits. Let’s go back to basics with five tools your body needs, and how you can start small this week.

1. Sleep & Rest

Your body does its most important repair work while you sleep. Skimping on rest affects everything from your mood to your metabolism. There’s a reason so feel so groggy and not awake. You’re not getting enough rest!

The good news? Even small shifts can help.

• Set a bedtime alarm as a gentle reminder to wind down. This is your cue to put your phone down and do some calming activities before bed.
• Keep phones out of the bedroom. No doom scrolling while laying bed! I get it – I’m guilty too – and this one might be the hardest habit to break.
• Try magnesium lotion on your calves or shoulders before bed to relax muscles and quiet your mind. It sounds so simple, but it makes a big difference.

Better sleep isn’t about doing more—it’s about giving your body permission to rest.

2. Stress & Mental Wellness

Stress isn’t just “in your head.” It impacts hormones, digestion, and even how much energy you wake up with. You may not even realize that underlying stress is causing some of your most annoying ailments right now. That’s okay, we’re here to help!

The key is building in mini resets throughout your day.

• Practice box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4).
• Take a 2-minute pause between tasks.
• Keep a small journal nearby to release your thoughts.

You don’t have to overhaul your life, just add one pocket of peace at a time.

3. Hormones & Health Shifts

If you’re in midlife, chances are you’ve noticed your body doesn’t always follow the “old rules.” That doesn’t mean you’re broken. It means your body is shifting.

• Start with awareness: track your sleep, mood, and energy levels. You can use a digital tracker or good old pen & paper. The important thing is to notice trends like “WOW! I had no idea I was getting such little sleep!”
• Don’t be afraid to ask better questions at your doctor’s visit. Your health deserves attention. If you’re not sure what to ask, don’t hesitate to reach out to us here.

Knowledge is power, and often the first step to feeling more like yourself again.

4. Movement & Mobility

Forget the myth that wellness requires hours at the gym. Movement is about staying mobile, flexible, and strong enough for the life you want to live.

• Stretch while your coffee brews.
• Take a 10-minute walk after dinner.
• Stand up and move every hour if you work at a desk.

Small, consistent movements add up faster than you think.

5. Hydration 

Sometimes the mystery fatigue you feel isn’t about hormones or stress. It’s about the basics. Getting enough water is one of the five tools you will use the most. But you might be using this the least right now! Dehydration is sneaky and can leave you sluggish.

• Drink a glass of water before your first cup of coffee.
• Use a water bottle you actually enjoy carrying.
• Add a scoop of protein or collagen to help your body use fuel more efficiently.

Your body thrives on consistency in the simplest things. If you’re not sure what’s causing your headache, fatigue, or pretty much anything… grab a glass of water. Your body will thank you!

Which of the Five Tools Do You Need Most?

Take a moment to check in with yourself: which of these five tools feels the most out of balance for you right now?

Is it sleep?

Stress?

Hydration?

Pick just one area to focus on this week. You don’t need to “fix” everything overnight. One small step creates real momentum, and before you know it you’ll be able to work on several simple tools at once.

Want Personal Support?

These five tools are where I start with everyone, but every woman’s life is unique. What works for your friend may not work for you. That’s why I created Simple Wellness Sessions—30 minutes where we look at your biggest challenge and map out three steps that fit your life. We'll use these five tools to get you back on track. 

If that sounds helpful, book your session here (intro spots are just $30 right now).

You Got This!

Wellness doesn’t have to be overwhelming. Pick one of our five tools, take one step, and celebrate that win. Small steps add up to real change.

Your body already knows what it needs. Sometimes, it just takes a gentle reminder to go back to basics.