Well In You

Embark on your journey of discovery with Wellineux

The Playbook_Issue 1

Amy Crawford

ldquoWhatever you think say or feel becomes

your realityrdquo

The content in this article is expressly the opinions

and thoughts of the author of the publication This

magazine does not make any health claims and

should not be used in treatment of any illness readers

are encouraged to consult a health professional in

this case You may not publish display or distribute

the content included within this magazine without

attributing it to Wellineux On occasion we will

include affiliate links for products and services that

we wholeheartedly love we earn a small commission

from every sale as a result this is one small way in

which we are able to keep this publication available to

you free of charge

In this issueWelcomeThe warmest of welcomes from all the Wellineux family to our very first Well In You Playbook

Our journey began before Wellineuxrsquos birth two close friends and families supporting each other on our individual journeys to wellness It was this journey that helped us to realize that trying to lsquodo it allrsquo or lsquodo what others told us to dorsquo when it came to wellness was exhausting confusing hard work and often without great reward

True wellness is so much more than movement and nutrition and looks vastly different for us all Only by understanding and honouring our uniqueness can we confidently create our own approach to wellness and become our own wellness expert

If yoursquore reading this yoursquore likely to believe like us that life is precious and deserves to be well lived We want to empower and inspire you to get to know your unique self embrace your lsquoJourney of Mersquo and become your own wellness and life expert

Our first Playbook is based around discovery and acts as a companion to the opening chapter of the Journey of Me book It delves deep to uncover who you are beneath the roles you play in life and the expectations that society places on you

As you navigate your way through this interactive Playbook we hope you get to know yourself a little more and build a pride in what you find

We believe in you

Be well be you

Amanda and Michelle

Well In You | Issue 1 3Well In You | Issue 12

In this issue

RestThe morning routines of our team

ValuesWhat does your truest self really value

ResourcesYour financial health checklist

A letter to meReturn to sender

The CoterieUnderstanding your inner critic

Humming PuppyYoga that reosnates

Amy CrawfordWhat you radiate you attract

06

12

2418

16The content in this article is expressly

the opinions and thoughts of the

author This magazine does not make

any health claims and should not be

used in treatment of any illness Please

do not publish display or distribute the

content included within this magazine

without attributing it to Wellineux On

occasion we will include affiliate links

for products and services that we

wholeheartedly love we earn a small

commission from every sale as a result

this is one small way in which we are

able to keep this publication available

to you free of charge

26

38


AffirmationsChoose your own affirmation

What do you need for where you are in

your life right now

Positive words can transform your life

I may not be there yet but I am closer than I was yesterday

I am kind to my body I fuel it with nourishing foods

Today I am brimming with energy and overflowing with joy

I show love for my body by giving it the rest it needs

My body is healthy my mind is brilliant my soul is tranquil My thoughts are mine to control

I radiate what I attract I put out into the world positive energy and it comes back to me in folds

I feel good about money and deserve it in my life

I am the architect of my life I build its foundations and choose its contents


Amy CrawfordThe Holistic Ingredient

There we are screaming through life at an increasingly hectic pace desperately chasing the bottom of our lsquoto dorsquo lists trying to keep up with a technology fuelled world Wersquore consuming foods conveniently processed and packaged to suit our lsquograb and gorsquo life styles We juggle everything at breakfast wersquore watching TV checking social media feeds glancing at newspapers Squeezing in time to exercise wersquore deafening the experience by lsquoplugging inrsquo- to iPhones iPods and lsquoiEverythingelsesrsquo

For many the idea of transformation of following a life long dream (or even taking time to work out what that is or how lsquothatrsquo looks) is out of reach ndash itrsquos too hard wersquore not good enough wersquove others to please

Just over 4 years ago I was diagnosed with Chronic Fatigue Syndrome an illness so debilitating that I was forced to close a corporate business and move interstate with my parents Cue off the Richter scale toxicity readings ndash lead petrochemicals mercury and pesticides Battling with unimaginable fatigue and brain fog life as I knew it came to a halt I needed to make some serious changes I needed to transform my life

So how did life look pre CFS Not so dandy I burnt candles at every end jamming as much as I could into every single day For me nothing was

ever enough I had high expectations of others and myself I was addicted to adrenalin (in fact I embraced it) I was so determined yet I had no discipline to stop

My life was toxic ndash there was processed food refined sugar chemical laden body creams and hair dye Letrsquos not forget my mind ndash I didnrsquot feel good enough I needed to please others and feared what they thought (just for a start)

It goes without saying that I was given the most incredible opportunity to reclaim my life and I did so by making more empowered choices for me by reclaiming my health

I moved to an almost entirely unprocessed and organic whole foods diet a diet as close to nature as possible free of refined sugar gluten and hidden additives I came to understand that what I put on my fork each day was one of the most important decisions I could possibly make for my health

For many of us it takes a rude reality check to get our health

and our lives in order to finally discover what it is that

lights our inner fire

As far as possible I removed all toxicity from my environment ndash chemical laden

skin products makeup shampoo cleaning products you name it

Amy Crawford CTC Therapist amp founder of the online wellness hub The Holistic Ingredient


As far as possible I removed all toxicity from my environment ndash chemical laden skin products makeup shampoo cleaning products you name it I embraced activities such as meditation and yoga activities that would serve to restore my energy and bring stillness and balance into my life

I soon came to realise however that my full recovery relied solely on my mindset For instance I was fearful of never being free of CFS of never having a normal life of not being good enough to succeed in a new career Indeed I began to understand that what we radiate we attract ndash everything we think say or feel becomes our reality That being said I needed to start thinking about what I did want not what I didnrsquot I learnt too that our personal power our vibration is paramount to creating and attracting abundance in our lives

So it was with one life changing CTC session that my life transformed Finally free of all that was holding me back The Holistic Ingredient initially a tiny blog sharing weekly wellness tips and recipes transformed into a booked out therapy practise a bundle of recipe books the journey towards Reiki Master health coaching certification and more recently a business coaching offering Finally I believed that I could do anything

If I were to face myself at the beginning of this journey Irsquod tell myself this

bull Prioritise your health feed your body the goodness it deserves and nourish it with things that make you feel good

bullNever think about that which you donrsquot want believe you can and you will

bullDo what FEELS right if an opportunity comes your way (whether it be a promotion a relationship) and your body tenses your mind frets let it go Trust your intuition

bullBe YOU Live your truth speak your truth be your truth ndash follow your heart and your dreams life is so much easier when all you have to do is be you Get in touch with Amy directly to discuss a life changing CTC session hellotheholisticingredientcom

I soon came to realise however that my full recovery relied

solely on my mindset

Amy and Wilson her beloved labradoodle


Live your truth speak your truth be your truth Be YOU

How The first step is to discover your values

What matters to you most What do you want to experience to FEEL daily If you live your life according to these core values yoursquoll feel more fulfilled and yoursquoll experience a greater sense of wellbeing

Take the time now to discover your values by answering these two questions Be sure to answer truthfully from your most authentic self The first thoughts that come to mind are a great place to start To delve deeper into your core values you may like to purchase a JOM (download the first chapter for free HERE) undertake some coaching with one of our inspirational and skilled coaches or join us for our Discovery Workshops

Want to go even deeper into your Journey of Me You can purchase your own copy of JOM here

1

2

What do you spend most of your time doingDo you find yourself spending most of your time outside exploring Could it be that you value adventure

What do you spend most of your money onDollars spent at farmers markets active wear healthy cafes Could it be that you value health

What do you value



RestThe morning routines of the Wellineux team

Amanda

Strategy amp Experience Director

Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah

Digital Marketing Ambassador

Incorporating daily practices and rituals into my morning has become pivotal to my wellness Journaling and choosing an affirmation card in the morning to ponder is helpful for me to align my day That said with two children and school to get ready for keeping a flexible morning schedule is important

The challenge to refrain from technology early in the morning has been quite the journey for me But I have found that checking my phone fills me with frenetic energy for the day and really reduced my creativity Now I choose to spend at least 10 minutes with my husband connecting and setting intentions for the day

My morning routine is intertwined with my family I prepare breakfast for my wife and kids and have a rule that I always walk them to school rain hail or shine This walk is a great way to start the day with calm especially if it has been rush to get out the door Morning mantra Keep moving forward

My wife and I have instituted a nice daily practice - a morning cuddle and time to set intentions It really helps us keep connected and focussed Being that I am located in Devon I am up early collaborating via skype with my Wellineux colleagues in Australia To me that is a great way to start the day

My morning routine is sacred and non negotiable if possible because it is this time of day that my meditation feels best for me I drink my home made kefir which provides my gut with the probiotics is needs Morning mantra Let it go I like to remind myself that how I respond to people and situations is my choice

Recently I joined the 5am club A term coined by Robyn Sharma who states that 5am-8am are our hours of most productivity simply because it is the time of least distraction So when Irsquom not off to swim bike or run I have found these extra morning hours so beneficial to my health They allow me to feel more organised and in control


MindItrsquos all in a hum

We settled into our mats and the hum washed over us breaths deepening in anticipation of what was to come

Sounds reverberating around us Unified Hum at Humming Puppy had begun We had found ourselves in a brand new yoga studio that literally hummed the sound of the earth and the sound of our minds

Jackie Alexander co-founded Humming Puppy with her boyfriend Chris She had known she had wanted to own her own studio since the first day that she discovered yoga seven years ago

Yoga transformed her life as it has done for countless others who have given into their curiosity around the ancient practice For those who initially tried yoga as

something new and then quickly discovered how it not only strengthened their body but also strengthened their mind too

For Jackie her discovery came from the desire to regain strength and mobility after a knee reconstruction She finally gave into the inclination that had been calling her to try yoga for years

ldquoWhen I began practicing yoga I had no idea how much of an impact it was going to have on me holisticallyrdquo she said

It was challenging strong and dynamic and provided her with time for herself

ldquoYoga provided me with a stillness and calmness of mind to look within for the answers to questions I had been searching for my whole liferdquo she said

Top left Jackie amp the teachers of Humming Puppy


in front of me and my own body

The hum at Humming Puppy is created by two distinct frequencies 783hz otherwise known as the Schumann Resonance is the frequency of the earth itself and helps to lsquogroundrsquo you through your practice 40hz is specifically associated with lsquoGammarsquo brainwave activity integral for achieving states of peak performance

ldquoOur lsquohumrsquo works on a principal knows as lsquoVibrational Entrainmentrsquo which was first observed by Christiaan Huygens (a mathematician and physicist) who invented the pendulum clockrdquo Jackie explains

ldquoHuygens observed that if two pendulum clocks (that were swinging at different intervals) were placed near each other they would end up swinging in unisonrdquo

ldquoThe second and more obvious version of this is seen in Piano Tuning Forks If you take one tuning fork and bang it so it is ringing and then bring a second tuning fork near the first (that

From the moment you walk up the stairs and into the lounge area with a large black wall filled with the inspirational writings of their visitors you feel like yoursquove arrived in a sanctuary Coconut water teas iPhone chargers and hair ties All of this with the intention to make it as easy for you as possible and to leave you feeling light aligned and in tune with yourself as you go about your life

For any beginnerrsquos out there wanting to bring more wellness to their life Jackie advises to have an open mind and explore what works for you with an understanding that not everyone is the same We are all on our own journey and this applies to yoga too

You can discover Humming Puppy at the end of Cecil Street in Prahran Melbourne or by visiting hummingpuppycom

isnrsquot ringing) the second will start to ring without even touching the firstrdquo

ldquoEverything in our environment is actually vibrating and has its own lsquonaturalrsquo or perfect state of vibrationfrequencyrdquo

ldquoThe chair you are sitting on your heart your lungs etc quite literally everything is vibrating and has a frequencyrdquo

ldquoWhen something in the human body is out of alignment it typically wonrsquot be vibrating at its ideal frequency but you can bring it back into alignment through entrainment by being near or submersed in the correct frequencyrdquo

ldquoI began to take a step back assess without judgment and learnt to love trust and believe in myself like I had never done beforerdquo

ldquoI used to enjoy the challenge of running and pushing myself harder and faster everyday but as my practice developed I noticed the desire to go hard began to lessenrdquo

ldquoI found ways to change my life holistically by meditating changing my eating habits

changing my thought patterns and changing my perspective on life and what was going on around me I began to live mindfully and with a new found awarenessrdquo

Her health changed her attitude changed her whole life changed for the better

ldquoI do believe that yoga was what led me on my journey of me and provided me with the clarity of mind to reflect on my life in a positive wayrdquo she said

Resonance weaved its way around my body and infused me With each moment I found myself syncing to her soothing voice the mat

ldquoWhen I began practicing yoga

I had no idea how much of

an impact it was going to have on me holisticallyrdquo


Itrsquos a happy day when you can sneakily disguise nutrition in the tastiest of treats and an even happier day when said treat is chocolate Discover a new way of preparing quinoa and beetroot go whip up this recipe by our cover girl Amy Crawford of The Holistic Ingredient today

Yoursquoll need

4 eggs 15 cups water 1 cup uncooked quinoa 1 cup coconut sugar 1 cup cacao powder 34 cup raw beetroot grated 34 cup organic butter melted 13 cup coconut milk 1 12 teaspoons baking powder 12 teaspoon baking soda 12 teaspoon celtic or himalayan salt Seeds of one vanilla pod

Preheat oven to 180C Line a 12 hole muffin tin with baking paper

Rinse quinoa thoroughly Bring quinoa and water to the boil on your stove Cover reduce heat and simmer for ten minutes Turn off the heat and leave the covered saucepan on the stove lid on for a further ten minutes Fluff with a fork and allow to cool

Combine coconut milk eggs and vanilla in a blender Add 2 13 cups of cooked quinoa butter grated beetroot coconut sugar salt baking powder baking soda and cacao powder Blend again until combined Spoon into prepared muffin holes

Bake for 30 minutes or until a skewer is removed clean Remove from the oven and cool in the pan before turning out onto a wire rack

AMAZING fresh out of the oven but also suitable to freeze Enjoy

NutritionBEETROOT QUINOA AND CHOCOLATE MUFFINS


Resources

You may not see your finances as part of your wellness journey but if you find yourself worrying and losing sleep about them they could be doing a lot more harm to your health than you realise Theyrsquore also a very important resource to help you achieve your best life

The way we view our finances has changed dramatically over the years In the past every day transactions were with physical money Now we can quickly swipe a card and be on our way in a moment

This new ease is leading to less awareness around how much money we actually do have and even worse have us in debt without even realising

Debt has become the new norm for many Itrsquos a scary statistic that in Australia there are over 49 billion dollars in credit card debt and 143 billion in personal debt

More and more credit cards and loans are sought for houses cars and holidays The desire for more can lead us down a slippery slope if wersquore not being mindful

To help support you in your vision for your best possible life wersquove created a checklist to help you check in and see where you are with your finances and to begin getting on top them

Your physical financial health matters

Are you feeling financially healthy

Create a budget outlining all of your finances including income and expenses Once you have a budget it is very easy to see if you are spending more than you earn And if you are see where you can begin to cut back

Get rid of credit cards or make sure you pay them all off every month so you donrsquot incur interest If you can be mindful and pay off your credit cards in time they can be great If you donrsquot pay them off in time then they can continually add up and cause those sleepless nights

Set up automatic payments from your bank account Scheduling in payments for all of your monthly expenses as soon as your pay hits your account will save you from forgetting to pay your bills or overspending And add in an automatic transfer to a savings account as well

Shop around for the best deals for your electricity water and phone With so many different utilities providers out there it is easier to shop around for the best deals to suit your financial situation

Set up an emergency fund Usually itrsquos the unexpected expenses that affect our financial health the most Set up a special account where you transfer money into regularly

Set a new base line in your personal account that you donrsquot spend past Having a baseline will ensure you always have funds in your account

Be patient with yourself as you set up new habits with your finances It can take time If you need additional help allow the resources chapter of your JOM to guide you

The desire for more can lead us down a slippery slope if wersquore not mindful

Handy budget tips


Growth


Dear me

Yoursquove really shone these last six months Irsquove been

quite impressed with you Every step that yoursquove taken

towards your best you has uncovered a little layer that

you never even knewhellip

Yoursquove delved deep and discovered countless treasures

within that have let you lead a more authentic life You

feel more connected to whom you truly are and every

time you think about how far yoursquove come you smile

a little to yourself

It hasnrsquot all been smooth sailing Compromises have

been made and boundaries placed and yet yoursquove

never felt more accomplished within yourself

Yoursquove laid out a beautiful vision for how you want

your life to be and have identified the values to act

as your compass

The way yoursquove embraced new ways of eating has

been inspired Yoursquove discovered new ingredients and

your love of cooking has returned

Yoursquore feeling stronger calmer and more confident

in knowing that you can create this amazing life that

yoursquove always wanted

You are truly amazing and inspiring I canrsquot wait for the

next six months to see how much further you grow in

your Journey of Me

Big love

Me

GrowthThis road that we take however is winding and long and sometimes a reminder of the steps yoursquove taken to get you where you are right now is exactly what you need to forge on This is your opportunity to write a letter to yourself A letter that you will review in 6 months time It will be your opportunity to reflect on how far you have come what yoursquove discovered and experienced how yoursquove grown and expanded what wellness practices yoursquove introduced and embraced in your Journey of Me

Fill your letter with encouragement acknowledgement and love so when you open it you can truly see how far yoursquove come Itrsquos no secret that what you write down and release into the world comes back to you

Submit your letter to Wellineux for safe keeping here We will send it back to you in 6 months time An example letter to get you started

Every step we take on this Journey of Me brings us closer to our best selves

This is your opportunity to write a letter marked lsquoreturn to senderrsquo

Guidance for writing your letter

Setting the space

Take yourself to a space where you know you can connect fully with yourself Perhaps take a bath to unwind and then write your letter curled up on the couch with a cup of tea or go to your local park with a blanket and a pillow and write your letter there

Tune in to your breathing Arrive at a place where you can see possibility ahead of you by taking a deep breath into your stomach release any tension you may be holding Take another deep breath into your stomach and release it slowly visualising where you see yourself in six months on your Journey of Me

Now answer the following from your truest self

The prompts

How do you want your life to look feel be like in six months

How have you embraced your values and what difference has it made to lead a value-driven life

How are you feeling with your body and in your body

What new practices have you brought into your life

What new connections have you created

What obstacles have you overcome

What have you celebrated

What have you let go of

Crafting your letter

Use your responses as a guide to craft your letter to yourself and include any words that inspire you and that you can relate to

Making your letter come true

The act of writing down your desires is a powerful exercise It is no coincidence that people who write down their goals have a greater chance of having those goals come true

Take a moment again to visualise yourself doing everything yoursquove written in your letter before sending it off

Now take daily action towards your true self and see where you arrive in six months

Be open to your journey leading you were you need to go

Remember if you need further support on your Journey of Me make sure to visit our website for coaching programs resources and groups to guide you


MovementThis gentle stretch sequence formulated by resident Wellineux health and fitness coach Steve Hennessy is an ideal way to start your day as well as post training recovery

Discover a new way to move your body

Table pigeon pose

This pose is great to do at home or at work as all you need is a bench It targets our gluteal region and ilio tibial band both can get very tight through sitting a lot Bring your leg up onto a bench with a 90 degree bend This may be enough stretch but if you want more you can bend at the waist to fold over the leg ensuring that you keep your spine neutral I like to choose my own adventure on this one and move my position to find a sticky area

Forward Fold

This is one of my favourite stretches because of the effect after the pose If you hold this long enough you get nice lymphatic flow and spinal relaxation and you definitely feel it afterwards Start by standing with your feet in line with your hips then gradually fold your body down aiming to have your chest hit your thigh Keep your knees bent as much as allows you to fold down Hold this position for 2 - 3 mins focussing on breathing If you feel some discomfort then return to standing

Sitting Neck Stretch

This is a great one to perform at your desk and is perfect if you feel tightness in your upper back neck and jaw This stretch relieves these areas and can activate our parasympathetic nervous system which allows us to relax Start by placing your right hand hand underneath the chair so that your arm is extended then place your left hand to your right ear Increase this stretch by gently pulling on your arm and creating a counter tension in your neck Make sure you breath deeply and evenly through this stretch to get the most benefit

Chest Opening

Chest openers are great to improve our breathing and make us feel like wersquore a few feet taller For this you need to lie on a bench or foam roller with your arms extended to 90 degrees From here create a little counter tension by attempting to bring your arms together this will allow for a significant stretch through the forearms arms and chest To increase the stretch hold onto small weight plates (less that 2kg) in each hand and apply the same counter tension

Couch Stretch

The couch stretch is my go to when Irsquove been stationary for too long and can feel my hips tighten The easy version has us place the knee of the leg wersquore stretching against the back of your couch or stable wall and place the other foot on the floor To increase the stretch slowly raise your torso to a neutral spine and then squeeze your glutes and abs for some extra juice If done correctly yoursquoll feel this stretch right through the anterior chain Hold for 2 - 3 minutes


ConnectionIn a world where we are more connected than ever are we actually less connected

Having a presence online is near mandatory these days Laptops with WIFI are used in schools at work and at home Everyone has a mobile phone attached at the hip even children as young as eight years of age have a phone that they can text with

Everyone seems connected You can contact someone in an instant 24 hours a day through a text message an email through Facebook and even through 140 characters that make up a tweet You can tag your friends poke them snapchat them share your life on periscope or leave a comment on an Instagram photo The ways seem endless and constantly at our fingertips

But is this true connection

Recent studies are saying no As we have built expansive social networks online the depth of our networks offline has decreased It seems that because technology makes it easier to stay in touch regardless of where you are people are still finding themselves feeling distant and increasingly alone

There may be more emails being sent and likes being given but true connection that leads to deeper relationships Itrsquos actually decreasing

It was found that 48 per cent of respondents of a recent study only had one confidant compared to a similar study 25 years ago when people said they had about three people they could confide in

And interestingly those who reported feeling most alone are young people under 35 who are the most prolific social networkers of all

When reading this statistic it makes me think back to growing up in the 80s where our playlist was an actual tape we recorded on a tape deck and a chat was a two hour phone call to your best friend on the landline

We made connections with people face to face growing up We made friends and developed relationships through direct contact and using our real time social skills to read body language and voice tone to understand what was being said Even if at times we were awkward or stumbled our way through

Now when yoursquore online the only way to truly understand someonersquos tone or mood is through emojis or lsquololsrsquo A lot of communication is lost

1 Switch off from everything digital by a certain time each night so you have time to connect with loved ones and yourself

2 No phone conversations at the dinner table Ever

3 TV switched off at dinner time

4 Turn off the notifications on your phone to avoid being distracted by every ping and only log in at a scheduled time

5 Turn your phone to silent to again avoid being distracted by continuous phone calls and then set aside time to have a real conversation offline or a relaxed phone conversation after hours when you have time

6 Set aside time each day to respond to your emails rather than always having your inbox open and distracting you at every moment

7 Have a digital free day once a week

8 Remove all digital devices from your bedroom

Once yoursquove set up boundaries around your digital use you may notice that you have a lot more time and that you feel a lot more relaxed which will make it easier to connect

Remember connection always begins with you so start with yourself first

Do any of these ideas appeal

What other ways would you like to change the way you use digital devices in your life

Ready to begin your

Journey of Me Purchase

your copy of 392-page JOM

today

Here are eight suggestions that you may want to explore

It was also recently reported in the New Yorker that replying to messages sending a hand written note and leaving voicemails is slowly disappearing

Are we losing the art of communication as we lose connection

Without seeing someonersquos reaction in real time it is easier to send off an email without thought or not send an email at all And the influx of communication is exhausting our stress reserves

Itrsquos no wonder that disconnection is high

So what can we do about it if anything

We can definitely do something about it and it starts with each of us answering some simple questions

How do we truly want our lives to be

Do we want to keep up with the rat race or get

back in tune with who we really are

Are we ready to embrace our best lives and

take our own journeys within to reconnect with

ourselves

Because that is where true connection begins for each of us within ourselves

Therersquos no doubt that being online has its purposes and there is a lot of good that comes from it as well but the key seems to be how we each use this medium to bring more not less to create our best lives


Connection

1 South Melbourne Markets southmelbournemarketcomau 2 Complete Health was Evelyn Faye Nutrition wwwcompletehealthcomau 3 Passion Foods Eco-Living Store wwwpassionfoodscomau 4 Body Freedom wwwbodyfreedomdayspacomau 5 Conventry Bookstore wwwcoventrybookstorecomau 6 Re-Creation Health Club South Melbourne wwwrecreationsouthmelbournecomau 7 Tally Health South Melbourne tallyhealthcomau 8 CrossFit South Melbourne wwwcrossfit3000com 9 Body Matrix wwwbodymatrixcomau 10 Curves Gym www curvessouthmelbournecomau 11 South Melbourne Gym southmelbournepersonaltrainingcomau 12 DJrsquos Gym wwwdjsgymcomau 13 Power Living Conscious Yoga Athletica wwwpowerlivingcomau 14 Bikram Yoga South Melbourne wwwbikramyogasouthmelbournecomau 15 Chiron Health Shop wwwchironshopcomau 16 Chefrsquos Hat wwwchefshatcomau 17 Kettle Black Cafeacute wwwthekettleblackcomau

18 Shakahari too Restaurant wwwshakaharitoocomau 19 St Ali Cafe wwwstalicomau 20 Gas Eatery wwwgaseaterycomau 21 Giddiup Cafe wwwgiddiupcafecom 22 Deadman Espresso wwwdeadmanespressocomau 23 Sakura in Spring Teppanyaki wwwsakurainspringcomau 24 Eso Lab South Melbourne wwwesolabcomau 25 Back in line Chiropractic wwwbackinlinecomau 26 Sustain Health wwwsustainhealthcomau 27 Align Chiropractic wwwalignchiropracticcomau 28 The Centre of Health wwwthecentreofhealthcomau 29 Network Life Chiropractic wwwnetworklifecomau 30 Wind Water Health wwwwindwaterhealthcomau 31 Without Limits Health wwwwithoutlimitshealthcomau 32 Bings Natural Health wwwbingsnaturalhealthcomau 33 Relative Therapies wwwrelativetherapiescomau 34 Ayomo wwwayomocoldpresscomau

SOUTH MELBOURNE WELLNESS MAP

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2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

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32

33

34 10

1112

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16

Spotlight on South Melbourne

Heres to fostering your health close to home Since establishing our home base in South Melbourne we have discovered that these local businesses have become pivotal in fostering our wellbeing Healthy cafes health food stores bookstores for that all important down time the list goes on Would you like us to shine a light on the wellbeing scene in your neighbourhood next Just let us know where you reside


Connection

Share the JOMLove

Wellineux loves to give itrsquos our way of showing gratitude to you So share your favourite JOM moments with your social media community with the hashtag above Who knows what good things will come to you

If you need a JOM to jump on board the JOMLove train you can find yours here

Connect with us via social media Your destination for all things health and wellbeing Yoursquoll find healthy tips nourishing recipes inspiring information and more

facebookcomwellineux

instagram wellineux

pinterestcomwellineux

You may also want to visit Wellineux in person or have a chat over the phone Get in touch with Wellineux founder Amanda personally on 0400 927 031 or email amandawellineuxcom

Our address 51 Brady Street South Melbourne VIC 3205 (We have a gorgeous paleo inspired cafe on site and wersquod love for you to drop by for a coffee and to say hi)


This is your invitation to join The Coterie

A beautiful program designed to bring together incredible women in supportive and motivating workshops You are one of those incredible people

The Coterie runs as stand-alone workshops or as a whole series of six

We would love for you to join us for our next intimate and inspiring workshop lsquoUnderstanding your inner criticrsquo is scheduled for November 14 The session will be facilitated by one of Wellineuxrsquos experienced and empathetic coaches who will skillfully navigate the group towards a deeper exploration and understanding of the monthly theme This is an opportunity to come together and connect with like-minded women in a supportive and non-judgemental environment

We will be offering just 12 places in each workshop

The investment is $70 (plus GST) with morning tea and many take away tips and tools provided The Coterie will be based at Tally Health 51 Brady Street South Melbourne

For those that would like to attend all 6 workshops we are offering the first month complimentary

Please contact maxinewellineuxcom or give her a direct call on 0429 519 299 to book your place

Alternatively you can buy your ticket directly from this page

Your Inner Critic - some words to get you thinking

This is an opportunity to come together and connect with like-minded women in a supportive

and non-judgemental environment

Workshop 1

How to Practice Mindfulness 19th September 2015 1030PM

Workshop 2

Trusting your Intuition

17th October 2015 1030AM

Workshop 3

Understanding the Inner Critic

21th November 2015 1030AM

If you would like to join us for the entire Coterie series the upcoming monthly themes are

Workshop 4

How to Disconnect

from Technology

12th December 2015 1030AM

Workshop 5

The Role of Rest

Restoration and Soul Care

16th January 2016 1030AM

Workshop 6

What Brings You

Joy amp Fun

13th February 2016 1030AM

Spotlight on the Coterie


ContributorsLikeminded souls that make this publication possible Thank you from Wellineux

Amy Crawford

When chronic fatigue syndrome put a swift end to a million-mile-an-hour corporate career it also created the most incredible life transformation imaginable Now free of CFS Amy credits her return to health to a whole food sugartoxic free lifestyle combined with extensive energy healing and a range of therapies called CTC (Combined Therapy Cocktail) of which she is now a practitioner

A certified Health and Business Coach Amy is also a Reiki Master and a practitioner of NLP EFT and Hypnosis Amyrsquos online wellness hub The Holistic Ingredient and her whole foods eBooks inspire people to live a life of Boundless energy every day

Jackie Alexander

When Jackie began practicing yoga she had no idea how much of an impact it was going to have on her holistically Her health changed her attitude changed her whole life changed for the better It was only when Jackie began studies to become a yoga teacher that she fully understood it was yoga that was becoming the guiding force towards her true purpose

In 2013 Jackie immersed herself in teacher training at Moksha Yoga Academy in Bentleigh Today she is the founder of the Humming Puppy yoga studio in Melbourne and teaches in a way that challenges both the body and the mind to encourage inner awareness

Steve Hennessy

Steve is a health and fitness coach at Barefoot Health and aims to create healthier bodies and minds through natural movement and functional nutrition

Steve has moved away from a one size fits all approach and believes that our health is a journey of personal experience and real results come from listening to our body to find whatrsquos best Steve uses an ancestral template and functional lab tests to coache clients through customised programs in fitness nutrition and lifestyle

Steversquos wellness journey has seen him visiting an Amazonian tribe in Brazil teaching group fitness to refugees on Manus Island and now coaching clients locally and abroad through Barefoot Health


Coming in our Summer issue Nutritionhellip

Share the journey

The content in this article is expressly the opinions

and thoughts of the author of the publication This

magazine does not make any health claims and

should not be used in treatment of any illness readers

are encouraged to consult a health professional in

this case You may not publish display or distribute

the content included within this magazine without

attributing it to Wellineux On occasion we will

include affiliate links for products and services that

we wholeheartedly love we earn a small commission

from every sale as a result this is one small way in

which we are able to keep this publication available to

you free of charge

In this issueWelcomeThe warmest of welcomes from all the Wellineux family to our very first Well In You Playbook

Our journey began before Wellineuxrsquos birth two close friends and families supporting each other on our individual journeys to wellness It was this journey that helped us to realize that trying to lsquodo it allrsquo or lsquodo what others told us to dorsquo when it came to wellness was exhausting confusing hard work and often without great reward

True wellness is so much more than movement and nutrition and looks vastly different for us all Only by understanding and honouring our uniqueness can we confidently create our own approach to wellness and become our own wellness expert

If yoursquore reading this yoursquore likely to believe like us that life is precious and deserves to be well lived We want to empower and inspire you to get to know your unique self embrace your lsquoJourney of Mersquo and become your own wellness and life expert

Our first Playbook is based around discovery and acts as a companion to the opening chapter of the Journey of Me book It delves deep to uncover who you are beneath the roles you play in life and the expectations that society places on you

As you navigate your way through this interactive Playbook we hope you get to know yourself a little more and build a pride in what you find

We believe in you

Be well be you

Amanda and Michelle


In this issue








06

12

2418
















26

38




your life right now












































1

2



What do you value




Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

In this issue








06

12

2418
















26

38




your life right now












































1

2



What do you value




Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey



your life right now












































1

2



What do you value




Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey


































1

2



What do you value




Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey


















1

2



What do you value




Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey






1

2



What do you value




Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey



Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey


Amanda


Michelle

Writer amp Creator

Brent

Creative Director

Paul

Project Director

Maxine

Brand Ambassador

Sarah













































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey





































Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

























Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey


Yoursquoll need









Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

Resources

















Handy budget tips


Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

Growth


Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

Dear me















as your compass









your Journey of Me

Big love

Me







Setting the space




The prompts




















Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey



Table pigeon pose


Forward Fold




Chest Opening


Couch Stretch


























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey
























Ready to begin your



today













ourselves




Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

Connection




1

2

3

6

5

4

7

818

22

19

2421

20

9

252628

29

30

31

32

33

34 10

1112

17

13

14

1523

16




Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey

Connection

Share the JOMLove





instagram wellineux

















Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey













Workshop 1


Workshop 2



Workshop 3




Workshop 4

How to Disconnect

from Technology


Workshop 5

The Role of Rest



Workshop 6

What Brings You

Joy amp Fun





Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey


Amy Crawford



Jackie Alexander



Steve Hennessy






Share the journey


Share the journey

Documents

Well In You