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Inner Well Essentials for Ultimate Well-Being

by Elyse Wagner

Hey there, mission-driven mamas and ambitious health enthusiasts! Does this sound familiar? You dream of uninterrupted "me" time, but the thought of prioritizing yourself leaves you feeling guilty and ashamed? Or maybe you feel depleted and chaotic, like you have zero energy because you’ve spent it taking care of everyone and everything else besides you?

Do you want to break free from suffering and reclaim your vitality? Are you yearning to take charge of your health and well-being? Do you crave the empowerment of steering your own path to a nourished life? The idea of shelling out more money on tests, supplements, or relying on others' opinions leaving you cringing? Sick of carrying the weight of shame, unworthiness, and guilt?

Perhaps you're seeking more freedom, space, and ease in your life?

Does your mind swirl with half-baked ideas about self-care, diets, and habit overhauls? Do you wish to break free from numbing with food, toxic habits, and busyness, but feel lost without a solid plan and support to guide you forward? Trust me, I've been right where you are.

We spend our entire lives inhabiting our bodies and minds. Who knows our life and body better than ourselves? Shouldn’t we inherently possess the wisdom to know what's best for us? Well-being is our birthright.

I questioned if I truly understood what it took to cultivate holistic health from the inside out. Despite my extensive education and access to top-notch professionals and resources, there was a vital piece missing—tapping into the internal wisdom that only I could access.

And you have it too! You possess an innate knowing of what's best for your well-being and life.

Now, don’t misunderstand me. There's a time and place for medical intervention, but most often, you are the best person to make choices about your health and well-being.

Throughout our lives, we're bombarded with external opinions dictating how we should live and maintain our well-being. But true well-being begins with personal ownership—a decision to take charge of your own health, leading to transformative shifts both internally and externally.

After years of grappling with illness and finding little solace in conventional approaches, I decided to take matters into my own hands. Like many health enthusiasts, I was lost and in need of guidance to navigate this complex journey.

Despite the setbacks, I held onto the belief that wellness is our inherent right. Armed with the understanding that true healing comes from nurturing our bodies with whole, real foods, cultivating a positive mindset, and delving into root cause medicine, I embarked on a personal mission.

Recognizing the needless suffering of others, I made it my purpose to heal myself first so I could offer a helping hand to others on their wellness journey.

Following my intuition and trusting my inner wisdom turned out to be the greatest decision of my life.

Fast forward 20+ years...

Hey there, I'm Elyse Wagner—a passionate advocate for well-being, visionary, author, autoimmune thriver, mom, and wife.

My vision? To see a world where everyone owns their well-being. I've dedicated my life to empowering and educating my clients, audience, and readers to tap into their innate ability to heal themselves. I firmly believe that each of us possesses a well of wisdom and health potential within, just waiting to be unleashed. Through my programs, products, books, and speaking engagements, my goal is to guide you back to your internal wisdom. Join me as we embark on a transformative journey toward holistic well-being!

Healing, wellness, and self-care are my passions. But let me tell you, the road to wellness hasn't been easy or quick. Some days, it feels like climbing the biggest mountain ever. Despite the challenges, I've had countless a-ha moments and stellar insights, which I eagerly share on social media and in my weekly newsletter.

But you know what? Despite the hardships, it's been worth it—1,000,000 times over. By helping thousands of people transform their health and lives worldwide, I've witnessed the power of holistic well-being firsthand.

And yet, regardless of age or background, I consistently hear the same questions from people everywhere...

"How can I cultivate health and well-being without being a medical or health expert, and without requiring heaps of time, money, experience, or even confidence?"

Here’s the sweet news: There’s never been a better time in history to take control of your health and well-being, to feel better, and suffer less than right here and right now! 

No more frustration from pricey products, supplements, programs, or diets that leave you feeling fed up, stuck, or only yielding partial results.

You don’t need all the fancy or costly well-being tools like continuous glucose monitors or infrared saunas. No need to invest in pricey wellness programs or doctors with hefty price-tags.

Here’s what you do need: You need to define what well-being means to you and identify your health values that guide your daily decisions. You need to learn how to listen to your inner self, create a plan, and have some accountability.

Once you’ve got this foundation, most of the tools you need are already available to you for free, right within yourself.

We’ve curated a list of the top health and wellness tools on the market today—many of them free—to help you kickstart your journey to health and well-being.

And if you’re still lacking clarity or a plan, we’ve got you covered—guaranteed! Find out when A Nourished Life opens for enrollment.

Quick heads up: When you spot an asterisk (*) next to a resource, it means we're affiliates with that company. So, here's the scoop – if you decide to snag that item or hop on their paid plan or subscription, we might earn a little commission.

01: Make A Plan 

Free Self-Care Plans

02: Education 

Books | Magazines | Podcasts | Continued Training

03: Learn New Skills

Meditation | Sleep | Daily Habit Tracking | Movement | Financial

04: Make Life Easier 

Grocery Delivery | Meal Delivery | Self-Care Products | Recipes | Organize Your Life

05: Support 

Mantras | Quotes | Community & Support | Contribution

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01: Make A Plan

Free Self-Care Plans

            

Free Self-Care Plans 

With hundreds of free sample self-care plans online you can have your own plan drafted in a matter of minutes.

  • Process Street: Over 22 free self-care plan checklists, pintables and templates for a happier, more productive you. Also provides helpful guides and tools to help you manage your self-care.

 

  • Mindful.Org: Get started with your own self-care plan with three simple steps. You’ll learn how to craft your own self-care plan and why you need one.

 

  • Pinterest: Over 500 examples of self-care plans, checklists and ideas.

 

  • Positive Psychology.Com: The Self-Care Wheel template to access your whole well-being along with templates, worksheets and useful PDFs.

 

  • Self-Care & Lifestyle Planner:  An all-in-one yearly, monthly and daily  planner designed to empower you to be more productive, accomplish your goals and focus on putting your self-care first. Community and support included.  

 

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02: Education

Books | Magazines | Podcasts | Continued Training

                  

Books: 

Check out one (or all) of our all-time favorite books on self-care/self-help, empowerment and leadership.  

*While new books aren’t free, we encourage you to check the kindle and/or Audible versions for a free or discounted price and check out these books at your local library. 

  • As You Think by James Allen: This book reveals deep insights into the essential relationship of a person's thoughts to personal character, life circumstances, physical health, life purpose, achievement, and personal serenity.

 

  • You are a BadAss by Jen Sincero:  An entertaining how-to guide, serving up 27 bite-sized chapters full of hilariously inspiring stories, sage advice and easy exercises helping you understand why you are how you are, how to love what you can't change, how to change what you don't love. 

 

  • Everyday Hero Manifesto by Robin Sharma: Part memoir of a life richly lived, part instruction manual for virtuoso-grade performance, and part handbook for spiritual freedom in an age of high-velocity change. 

 

  • Smoothie Secrets Revealed by Elyse Wagner: With over 30 healing whole foods smoothie recipes, you’ll learn how to easily add smoothies to your daily lifestyle to help decrease inflammation, detox daily and build a healthier relationship with your food and body. 

 

 

  • The Alchemist by Paulo Coelho: This mystical story teaches us about the essential wisdom of listening to our hearts, of recognizing opportunity and learning to read the omens strewn along life's path, and, most importantly, to follow our dreams. 

 

 

  • Tiny Habits by BJ Fogg:  This proven, step-by-step guide will help you design habits and make them stick by tapping into your positive emotions and celebrating small successes. 

 

  • Atomic Habits by James Clear:  Reshape the way you think about progress and success, and learn the tools and strategies you need to transform your habits.

 

  • The 5 AM Club by Robin Sharma: Part manifesto for mastery, part playbook for genius-grade productivity and part companion for a life lived beautifully, The 5am Club is a work that will transform your life. Forever.

 

  • Reconciliation by Thich Nhat Hanh: The book shows how anger, sadness, and fear can become joy and tranquility by learning to breathe with, explore, meditate, and speak about our strong emotions. 

 

  • Wishes Fulfilled by Wayne Dyer:  Tap into the amazing manifesting powers that you possess within you and create a life in which all that you imagine for yourself becomes a present fact.

            

Magazines: 

There’s so many amazing free resources available in online magazines and articles.  Some magazines are available in hard-copy at your local news-stand, bookstore or library.

  • Mindful: Insight, information, and inspiration to help us all live more mindfully.  

 

  • Breathe:  The original mindfulness mag for a calmer and more relaxed you. This is a  body-and-soul guide to a happier, healthier life. 
 
  • Flow: Mindfulness, quotes, DIY crafts & of course, everything about Flow.
 
  • Success:  Your guide for personal and professional development through inspiration, motivation and training.
 
  • Wellbeing: A digital health & lifestyle publication containing informative and inspiring articles about the foods we eat and how to look after ourselves. 
 
  • Mantra Wellness:  A groovy and fun wellness and mindfulness magazine and well-being journal featuring vegan recipes; meditation tips; clean beauty; vibrant health and more!

          

Videos/Podcasts/TV Shows

Love listening, reading and watching all things self-care. 

  • Brene Brown: An American research professor, lecturer, author, and podcast host of Unlocking Us where she has conversations with leaders, change-makers, and those who help unlock the deeply human part of who we are.  

 

  • Glennon Doyle: An American author and activist known for her #1 New York Times bestsellers Untamed, Love Warrior, and Carry On, Warrior along with her Podcast: We can do hard things. 

 

  • Gabrielle Berstein:  Become the happiest person you know with Gabrielle Bernstein. A New York Times Bestselling author, motivational speaker, spiritual leader, and podcast host.

 

            

Continued Training:

Whether your top strength is love of learning or curiosity, continuing to sharpen your skills is one of the most empowering things you can do with your time.  When it comes to online training and courses, you can learn from just about anyone and there’s a course that fits your interest and some courses for free.  

 

  • Yoga for Trauma Recovery by Lisa Danlychuck: Y4T Online Training Program is the first online training of its kind. With a community of graduates from 15 countries and counting, this is the premier online training for yoga teachers and mental health practitioners interested in trauma-informed yoga.

 

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03: Learn New Skills 

Meditation | Sleep | Daily Habit Tracking | Movement | Financial

 

        

Meditation: 

No matter how much you’ve mastered meditation, there’s an app, opportunity or class to help you make this skill a habit in your daily life.

  • Headspace: Find Out What Mindfulness Can Do for You In Just 3 Minutes a Day.

 

  • Smiling Mind: a free non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life. 

 

  • Waking Up: Whether you're a beginning or advanced mediator, Waking Up opens the door to a deeper understanding of yourself—and to a new way of being in the world. 

 

  • Calm: Transform your life with just a few minutes a day. There's something for everyone. 5, 10, & 15 Minute Meditations. Backed by Science. Sleep Better Tonight.

 

  • Zen:  An app for anxiety, relief and relaxation.

 

  • Ziva Meditation: Offers a 15-day program to change your whole life as well as meditations designed for ages 4-14, zivaKIDS to wire your child's brain for resilience, emotional intelligence and kindness.

 

 

 

  • The Tapping Solution:  Start seeing results today with hundreds of meditations in our library to bring relief to numerous stress related challenges.

 

  • FeelMo: Take control of your emotional well-being. We believe you are capable of managing your mental health with the right guidance and tools.

        

Sleep & Relaxation

Create or modify your current sleep routine and hygiene with these simple tools to help you rest better. 

  • Relaxing Sleep Music:  Relaxing sleep music for deep sleeping and stress relief. Fall asleep to beautiful nature videos and soothing sounds. 

 

  • Naturepedic Mattresses: Pillows, sheets & more: the leading organic mattress company for healthy sleep. Certified organic and non-toxic. Better for you, better for the planet! 

 

 

  • 528HZ:  Listen to the positive and calming energy of the 528Hz frequency. 

          

Daily Habit Tracking & Journals : 

Whether you’re tracking habits by the hour, day or week, or tracking movement, water or food, these free habit tracking apps can help you stick to your goals while helping you  feel accomplished and keeping you motivated to continue.

  • Fabulous: Join millions transforming their lives by building a new routine today. Fabulous is the #1 daily routine app to help you build better habits.  

 

  • Daily Bean: A simple diary app for those who want to record their daily lives easily. Record your day with just a few taps!

 

 

  • MindMeister: Develop numerous custom mind maps that can help show the visual connection between your thoughts, goals, tasks, and custom notes so that you can dive deeper into each item.

 

 

        

Movement: 

Start moving your body in a way that feels good to you! 

  • Transcendence with Jennifer Jimenez: 5 inspiring video lessons that blend  relaxing stretching, deep-breathing, fun free-form movement and conscious dance, positive-creative visualization, energy healing, embodiment coaching, and life empowerment.

 

 

  • The Movement with Erin Stutland: An ever-growing library with a signature combination of uplifting workouts that both inspire and transform. Includes energizing audio soundtracks with powerful mantras, and 5-minute grounding meditations.  

 

  • DayBreaker:  Wake up & dance with DAYBREAKER — a wellness community & sober morning dance party inspiring happiness online and in 28 cities around the world.

        

Financial: 

Even with so many online financial wellness options, tracking and managing your finances can be a headache. The good news is the following financial wellness apps and tools are simple, easy and free to use.

  • MyWisely: A re-loadable account that comes with a card and mobile app as well as a suite of personalized payment solutions designed to give consumers faster and more flexible choices for how they access their pay and other sources of income. 

 

  • Mint: Take charge of your finances with Mint's online budget planner. Our free budget tracker helps you understand your spending for a brighter financial future.

 

  • Monarch Money: The modern way to manage your money. Managing money can be complicated. Monarch makes it easy to track all of your accounts, optimize your spending, analyze your investments, and create a financial plan to achieve your goals.
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04: Make Life Easier 

Grocery Delivery | Meal Delivery | Self-Care Products | Recipes | Organize Your Life

        

Grocery Delivery: 

We all need to eat. Why not make grocery shopping easier by having it delivered straight to your door.

  • InstaCart: 2-hour grocery delivery. 24/7 customer service. Browse grocery aisles. Choose a delivery window. Start shopping.

 

  • AmazonPrime: Shop, compare prices, and read reviews for a large selection of products and have them delivered straight to your door. 

 

  • ButcherBox: High-quality meat more accessible for everyone. ButcherBox delivers 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood directly to your door.

 

  • Shipt: Simplify your life with fast, simple delivery from your local stores! We'll bring your groceries and household essentials right to your door.

 

  • FreshDirect: Order fresh produce, prepared food & all your grocery essentials for same day or next day delivery.

 

  • Misfits Market: Delicious misfit produce shipped to your door for a fraction of grocery store prices. Sign up for a free membership & cut your weekly grocery bill by up to 40%.

 

  • Imperfect Produce: Imperfect Foods delivers sustainable, affordable groceries straight to your door. 

 

  • Thrive Market: Shop 6,000+ curated, organic products at wholesale prices. 

        

Meal Delivery: 

Although these meals are not free, they do save time involved in food prep and shopping especially when trying to adhere to a specific way of eating. 

  • Paleo On The Go: Paleo & AIP meals delivered straight to your door. Just heat and serve. 

 

  • SnapKitchen: Quality, gluten-free, cooked meal plan delivery.

 

  • KitchFix: Meals and grain-free grocery.  Enjoy a mix of home cooking, dining out and meal delivery. Choose between diet, protein or meal type. (Chicago, IL only) 

 

  • Freshly: Whatever your lifestyle, Freshly’s got you covered—with gluten-free, dairy-free, plant-based, and low-calorie meal options! Done-for-you dinners provide an effortless alternative to everyday cooking, with nutritious prepared meals delivered to your door. 

 

  • DailyHarvest: Good clean food. Built on fruits + vegetables. Delivered to your door. Ready in minutes.

          

Self-Care Products:

We all gotta wash our hair, teeth and body. Why not do it with products that are good for you and good for the environment. Check out some of my favorite lines. 

  • Think Dirty Shop Clean: An app that educates users on potential toxins in household, personal care and beauty products. 

 

  • Suki Skin-Care:  100% clean & scientifically advanced skincare solutions for people with all skin types.  

 

  • Zuzu Makeup:  Cean cosmetics, Gabriel Cosmetics is committed to sustainable natural beauty and earth-conscious practices, never compromising on ingredients or quality. 

 

  • Desert Essence Hair Care: Committed to harvesting nature’s best ingredients & ensuring they are sustainably sourced.

 

  • Denalcidin Biocidin Toothpaste: The broad-spectrum botanicals in Dentalcidin™ can assist in removing biofilms and plaque. An excellent way to promote and maintain healthy teeth and gums.

  

  

  • Adult Coloring Books: Adult coloring books can help relieve stress and anxiety, spark creativity, calm the mind, and make you feel like a kid all over again.

 

  • Himalayan Salt Lamp: Salt lamps serve many purposes. They help to cleanse & deodorize the air,  reduce allergy & asthma symptoms, ease coughing and increase energy levels.  

 

  • Sunlighten Infrared Sauna: Whether it's relaxation you're craving or deep detoxification, Sunlighten infrared saunas will help you achieve your wellness goals.

          

Recipes: 

We’re a glutton for good wholesome (and easy) recipes! And these cooks have been adding delicious recipes to our kitchen for years! 

  • Elizabeth Ryder: Search yummy whole real food recipes indexed by meal ideas, recipe time, dietary or season. 

 

  • Nom Nom Paleo: Award winning paleo, gluten-free, grain-free, dairy-free, and Whole30-friendly recipes from New York Times bestselling author Michelle Tam! 

 

  • Elyse Wagner: Pair your meals with mantras. We believe food is love & medicine. Enjoy this delicious collection of gluten-free, whole real food recipes created by our fabulous community, colleagues and myself. 

 

  • Plant-Based Recipes by Kris Carr: Enjoy the latest mouthwatering plant-based recipes. This library includes Kris Carr’s personal recipes, plus the best from other plant-based chefs and friends like you! 

 

  • Danielle Walker: Cookbook author, mama, health advocate, wellness expert and self-trained chef. From grain free to Paleo and everything in between! 

        

Organize Your Life:

Self-care can also look like  living in a clean organized space and that means your digital world too.  The good news is there’s fun, free and easy-to-use tools that can help you simplify your life. 

There’s a lot to juggle, kids, family, work, home, relationships - it can be hard to keep track of everything. Here are  some of the best tools and apps to keep you organized, focused and productive in your home and work environments. 

 

 

  • Microsoft To Do: To Do is a smart daily planner that helps you access your task list and stay organized from work to play.

 

  • Apple Notes:  No need to install this feature or pay for it.  Apple Notes allows you to create notes that are organized, searchable and easy to use.  

 

  • Evernote:  Organize your day, complete your tasks, and manage your notes.

 

  • Time Timer:  Time Timer is here to help you direct your attention to completing whatever task you’ve taken on in a reasonable amount of time. 

 

  • Calendly: Calendly is the modern scheduling platform that makes “finding time” a breeze. When connecting is easy, your teams can get more done. 

 

  • LastPass: LastPass is a premium password manager that remembers all your passwords, so you don't have to.

 

  • ActiveInbox: Allows professionals working from Gmail to turn emails into clearly defined tasks and projects so you never lose track of anything again. 

 

  • Scannable: Scannable moves paper forward. Scan contracts, receipts, business cards, and any paper that comes your way. Save or share documents instantly and move on.

 

  • Offtime: The App that helps you balance digital device usage in your life

 

  • Homer: Be the master of your home.  Homer is an app for everything about your home and your household. Where everything is neatly ordered, safely stored, and accessible in the palm of your hand.

 

  • My Stuff Organizer: Manage your home inventory. Get warranty reminders and keep track of your stuff!
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05: Support 

Mantras | Quotes | Community & Support | Contribution

            

Mantras: 

No matter what type of positive uplifting words of wisdom you’re looking for or needing, there’s a mantra or affirmation for that! If you’re going to fill your mind, heart and soul, do it with positive, uplifting and life-giving things. 

  • I AM Daily Affirmations: Choose from 40+ categories of affirmations;add your own with your voice while setting up your daily reminders to fit your routines. 

 

  • Mantra: Affirmations for any situation from 30+ different categories with smart daytime and bedtime affirmation reminders (as push notifications).  

  

  • Affirm It: Affirm It is your one-stop-shop for all things affirmations that will actually help you manifest your goals + desires. This app makes it easy to shift your thoughts, think positively and manifest what you actually want.

            

Quotes: 

There’s so many things you could put into your brain from the moment you wake up to the moment you go to sleep. Why not put positive, uplifting thoughts, insights and wisdom in first?

  • Always positive:  Need a little reminder to keep your head up? Always Positive has a quote to keep you feeling your best and help you change negative habits around your self-talk and thinking.

 

 

Community & Support: 

Online sites make it possible to connect to anyone at any time anywhere in the world. These inspirational communities let you engage with your tribe,  find support and help all around the globe. 

 

  • Meetup.com: Find out what's happening in Self-Care Support Meetup groups around the world and start meeting up with the ones near you.

 

  • Find Support Groups - Mental Health America: Find peer support to aid in recovery. There are a variety of organizations that offer support groups for consumers, their family members and friends. Some support groups are peer-led, while others may be led by a mental health professional.

 

 

  • The Dinner Party: The Dinner Party is a worldwide community of 20-and 30-somethings who have each experienced the loss of a parent, partner, child, sibling, other close family member, or close friend.

 

 

  • ZenCare: Quality mental health care. Find the best vetted therapist for you. 

 

  • Body Politic:  Breaks down barriers to patient-driven whole-person care and well-being, particularly for historically marginalized communities. 

            

Contribution: 

It feels good to give.  You can use these free and simple ways to contribute.  These options offer you the opportunity to contribute, costing you little to nothing except your time. 

  • GoFundMe:  Trusted fundraising for all of life's moments. Get help. Give kindness. Start in just 5 minutes.

 

  • SharetheMeal: The world’s first app empowering people to end global hunger. With just $0.80 and a few taps on your phone, you can share your meal with someone in need.

 

  • Kiva: As a 501 non-profit organization headquartered in San Francisco, California, Kiva allows people to lend money via the Internet to low-income entrepreneurs and students in 77 countries. Kiva's mission is "to expand financial access to help undeserved communities thrive." 

 

  • Pause For A Cause: “Pause For” pairs productivity with philanthropy. Earn Kin by staying off your phone, then spend the Kin in-app and we'll donate to the charity of your choice.

And that’s a wrap! 

There’s a whole lotta information here and that can feel overwhelming to take in all at once. 

We recommend slowly sipping in this guide. 

Remember, owning your well-being is a marathon not a sprint. 

XX,

Elyse  

P.S. Learn more about A Nourished Life and when enrollment opens. 

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