Part 2: Day – The Ultimate In-Home Wellness Experience

Part 2: Day – The Ultimate In-Home Wellness Experience

Now that you’ve prepared. It’s time to start your wellness journey. 


Today starts your wellness program and it spans five basic activities you will commit to. These can help inspire and structure your day going forward beyond just this retreat. I recently deepened my practice by doing all of these things using the habit tracker for three months and it really helped me stay on track and accountable.


morning meditation

When you wake up you will set your intentions for the day. Resist the urge of checking your email or social media and use this time to go into yourself. Silent meditation is an excellent way to start your morning. Similarly, listening to a meditation app can help guide you through your day. I recommend Elizabeth Winkler (@ewinklertherapy) a renowned therapist in Los Angeles specializing in mindfulness and meditation.

I highly recommend Amy Budden of Connect The Mind  (@connectthemind) who’s changed my life. She is currently offering Zoom mediations and also teaches at Unplug Meditation and their app is an incredible resource for meditation, sound bath and breath work. If a mediation app is better for you I also suggest Headspace, or Insight Timer.

There are a variety of meditation styles to choose from and if meditation is not your thing, feel free to do something that grounds you and keeps you in the present moment, that may be getting fresh air and sunshine, or a walk. You may also enjoy keeping a gratitude journal more where you jot down three things, you’re grateful for — this also works in the evening if you like to collect your thoughts later in the day.

Another morning activity I love is grounding or earthing, a therapeutic process where your bare feet connect with the earth’s surface absorbing its electrical charges while connecting to center. If you don’t have access to stand or walk barefoot on the earth (ground), an earthing mat can still do the trick and have a positive effect on your wellness.

Exercise (Masculine Energy)

Now’s the perfect time to get your heartbeat going and burn some fuel for the day. We recommend 30-60 minutes five days a week minimum. Six in-home workouts I love are KT Method by Karly Treacy she is teaching daily digital classes in addition to teaching The Class by Taryn Toomey which I love, Ashley Borden Fitness and Julie Diamond Fitness. The KT Method is a full-body workout which focuses on the pelvic floor and raising the energetic vibration from the first chakra. Trainer to the stars Ashley Borden provides curated fitness program daily via her app directly to you to help you attain your fitness goals, she is also doing digital classes during this time.

Like to exercise in a group even from home? Tune into one of Julie Diamond’s Zoom classes for a serious sweat. I also love AARMY and Lo Roxburgh and Lekfit, they are streaming amazing workouts.

at home exercising


Enjoy a healthy, nutrient-dense meal and don’t forget about hydration. Drinking water is absolutely essential to our wellbeing and we should be drinking half of our body weight in ounces if possible, every day. Hydration can help maximize our physical performance and brain function. It also keeps our energy levels up and allows our gut to function properly and generally makes us feel good. Hydration has many beautifying effects — our skin functions better if we drink enough water and hydration can prevent premature wrinkles.


Afternoons are for education during this program — they’re a time to see, read, learn and listen, I like to call it “mesearch”.


I’ve read an array of books that would be perfect to stimulate your mind during this wellness experience. Heal by Kelly Noonan Gores explores how the body can heal itself and Cleanse to Heal by Anthony William will help you rid your body of toxins and pathogens. I’ve also felt really inspired by Brené Brown (The Gifts of Imperfection), Miguel Ruiz (The Four Agreements), Lauren Roxburgh (The Power Source), Glennon Doyle (Untamed), Panchae Desai (You Are Enough), Dr. Zelena Montimi (21 Days to Resilience), Michael A Singer (The Untethered Soul), and Mama Medicine (The Ritual Bath).

Heal by Kelly Noonan Gores
The Power Source by Lauren Roxburgh
You Are Enough by Panchae Desai
The Untethered Soul by Michael A Singer


If you’re more into film than books, I’d love to share some documentaries and movies that are helpful during this wellness program. Fantastic Funghi is a documentary about how mushrooms have incredible healing and regenerative powers. I also love the Heal Documentary episode with Joe Despensa which looks at how changing one’s perception can help the body heal itself. Brené Brown also has an incredible TED talks.


Dhru Purohit has been in the wellness space longer than most and has such incredible insight, which is why I love his Broken Brain podcast. My three favorite episodes are with Peter Crone, Lauren Roxburgh and Elissa Goodman.

Another great podcast is The Life Stylist by Luke Storey which is dedicated to living life at the highest level of human potential. My favorite episodes are No Brain Left Behind – Becoming Limitless w/ Jim Kwik, The Flow State Formula, and Soul Mate GPS with John Wineland. 

Brené Brown Podcast — I love anything this woman does, to me she just gets it. A few of my favorite episodes are, Brene on anxiety and calm + over and under functioning, Glennon Doyle and Brene on Untamed.

Lastly, you need to check out Kelsey Patel Magik Vibes Podcast —  this woman constantly speaks to my soul, (she also does incredible IG lives). My favorite episode is with Dr. Lekkos, I’m a huge fan of both of them and he’s a wealth of information. The Lisa Hayim and Jen Gotch episodes are also very good.

Kelsey Patel Magic Vibes Podcast

Free Time

Get in NATURE.  Make sure to step outside to get some Vitamin D during the day, take time to journal or connect with a friend.

Now we move on to what the evening journey brings. Here we go >

Nicole Fogel

Nicole Fogel is the founder of Shift Mind Body Soul, a global wellness brand. For the last decade, Nicole has suffered from a chronic autoimmune disease that impacted her life in many different ways. 

Through this journey of having to learn about personal self-care and well-being, sparked the idea that would give Nicole a way to invite others to experience the health, self-care, mindfulness, and restoration. By helping others heal and paying it forward, this has in turn helped to foster her own continual healing.

Nicole has gathered her leading wellness allies and experts to create a multi-dimensional program that approaches every aspect of real well-being: mindfulness, nutrition, fitness, and self-love. This is how SHIFT Mind Body Soul was created. 


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