The Non-Negotiables: Your 2025 Blueprint for Wellness
A Step-by-Step Challenge to Build Lasting Habits for Health and Well-Being
As we ring in the New Year, the season of resolutions is upon us. But what if, instead of fleeting goals, we built a foundation of non-negotiables—practices so essential they shape every aspect of our health and well-being? Heidi Rendina’s "Back to Basics" philosophy offers a powerful framework for achieving sustained wellness. Let’s explore these timeless principles and how you can incorporate them all—gradually building consistency and momentum throughout January.
Progress Tracking and Motivation
Staying consistent is key to lasting success. Use this simple checklist to help you build and maintain your habits every week:
Week 1: Build Your Foundation
Focus on establishing the basics of sleep and hydration, the cornerstones of wellness.
Sleep: Aim for at least 7 hours of quality rest nightly. Prioritize the hours between 10 PM and 12 AM, which are particularly restorative. Set a bedtime alarm, dim the lights, and create a calming nighttime routine. That 2 hours is like 4hrs!
Hydration: Drink half your body weight in ounces daily. Enhance your water intake with a mix of Himalayan salt, organic lemon juice and organic non sugar cranberry juice to support liver & Kidney detoxification and energy.
Daily Action Tip: Track your water intake and sleep hours using the FGW App (schedule free 20 min consult to use) or journal. Celebrate small wins to keep motivated.
Week 2: Add Connection & Centering
Once you’ve established your foundation, introduce a morning routine that centers your mind and sets your intentions for the day. Connecting with Source, Higher Power, God.
Morning Routine: Spend 30 minutes each morning with meditation, prayer, journal. Set an intention for the day. Fight the urge to instantly look at your phone for emails, check bank account or check social media. This is your time to push back the frenzy and cultivate connection. A vital tool in Optimized hemostasis, living fully optimized.
Carry Over Week 1 Habits: Maintain your focus on sleep and hydration.
Daily Action Tip: Designate a quiet, comfortable space for reflection and planning. Use a planner or digital tool to map out your goals.
Week 3: Expand to Nutrition
Nutrition is essential for fueling your body and mind. This week, focus on mindful eating and creating balanced meals.
Nutrition: Calculate your Basal Metabolic Rate (BMR) and macros to understand your nutritional needs. Aim for a colorful, whole-food-based diet and avoid processed options.
Build on Weeks 1 and 2 Habits: Continue refining your sleep, hydration, and morning routine.
Daily Action Tip: Prep meals ahead of time to avoid last-minute unhealthy choices. Keep healthy snacks on hand.
Week 4: Add Movement and Strength Training
Movement ties it all together by enhancing energy, strength, and mental clarity. End January with consistent exercise.
Exercise: Incorporate 150 minutes of moderate activity per week. Add 2 strength training sessions to boost metabolism and build muscle.
Movement Snacks: Stay active throughout the day by walking after meals or stretching during breaks.
Sustain Earlier Habits: Combine sleep, hydration, planning, and nutrition seamlessly into your daily life.
Daily Action Tip: Schedule workouts like appointments to ensure they become part of your routine.
What Success Feels like and what it can eventually be.
It feels awkward and challenging. Creating New Habits Takes Courage.
What you need most is to be WILLING to do the things and show up for you.
Creating new habits can feel awkward and frustrating, especially if this is uncharted territory for you. But here’s a mindset shift: coach yourself with kindness and positive words. Remind yourself,
"This may not seem like it’s doing anything, but I am willing to trust the process."
Take it one step at a time, one bite at a time. If this were easy, we would all have it down perfectly. But life is fast and intense. This is why you must fiercely put your foot down and choose these non-negotiables for you.
When you do, you are making a promise to yourself to prioritize your health, your peace, and your joy—no matter what. You are choosing to give yourself what you truly need. And I promise, if you stay consistent, you will see the transformation. You’ll wake up not only feeling energized and confident, but proud that you stood up for you. Integrity to the MAXX & speaks the most life-giving energy to all the 60 trillion cells in your body. That you show up for you, A cell to soul practice.
Sleep Success: Consistent rest improves focus and mood, setting a positive tone for your day.
Hydration Victory: Proper hydration supports clear skin, better digestion, and sustained energy.
Nutrition Breakthrough: A balanced diet fuels your metabolism, helps you shed excess weight, and boosts overall vitality.
Movement Mastery: Regular exercise builds strength, confidence, and resilience, helping you feel your best.
These practices are designed to be sustainable, empowering you to carry them forward long after January ends. You got this!
Kickstart Your Best Year
This January, focus on building these non-negotiables into your daily life. By gradually integrating them, you’ll create a strong foundation for a healthier, more resilient you. Start small, build consistently, and enjoy the journey to lasting wellness. Here’s to your best year yet!
Still interested in diving deeper? Click here to access Heidi's "Back to the Basics" for tips to prioritize your health and well-being!
