The 7 elements of Rituals Seven – how to achieve optimal health

What do you think of when you think of optimal health? Often when we think of stress our minds often jump to work deadlines or family obligations. But daily stress can sneak into every corner of our lives, impacting our overall well-being. This was why I built Rituals Seven Society, a place to address stress through a holistic approach, focusing on seven key elements so women can finally feel what its like to live optimal health! 

WARNING: THIS IS A LONG ASS BLOG! But as per usual its got some good gifs to break it up!

The Seven elements of Rituals Seven Society…How to achieve optimal health

1.Physical Health

Your physical health is the quite easily the foundation and key to your overall well-being, encompassing everything from nutrition and exercise to sleep and hydration. Unfortunately when we’re stressed and tired, movement is usually the first thing to be sacrificed.

Women today…. we’re busy, we’re over worked, under appreciated by the corporate rat race, so it comes as no surprise, that the thought of maintaining your physical health might seem daunting, but it can be integrated into daily routines. Ladies…. do not let your goal of achieving optimal health suffer because you are willing to sacrifice the gym

It can be as easy as fuelling your body with nutritious meals, taking the stairs instead of the lift, or even doing a quick 10-minute workout at home. I love adding an extra walk where I can, especially in the evening, as it allows me to clear my head, reset my circadian clock to the evening and unwind better when it comes to my ability to get to sleep.

Rituals insight: Consistent exercise not only strengthens your body but also releases endorphins, which are amazing mood lifters and pain killers! Eating a balanced whole foods diet rich in vitamins and minerals can boost energy levels and improve cognitive function.

Rituals optimal health network: If you’re interested in working with a nutritionist who can support your journey and get you eating the foods you love, while nourishing your body, reach out to our good friend and trusted Sports Nutritionist, Lynsey Barr.

Physical stressors that could weaken our physical optimal health

• Skipping meals due to a hectic schedule, leading to fatigue and irritability.
• Chronic lack of sleep from late nights or insomnia, affecting concentration and mood.
• Overexertion from intense exercise without adequate rest, causing physical strain.
• Sedentary lifestyle due to prolonged sitting at a desk job, leading to muscle tension.
• Poor nutrition choices, such as excessive caffeine or sugar intake, resulting in energy crashes.

How does Rituals Seven Society help members improve their physical optimal health?

I’m a huge advocate for routine and consistency. I love seeing first hand improvements in my mind, skin, nails, sleep, body literally when my physical health is flourishing I am thriving. This is why I regularly seek advice and feedback for movement programs, training tips and advice for my members from two of Sydney’s leading strength gurus!

Rituals optimal health network: I work closely with Physiotherapist and Strength & Conditioning coach Zab Azulay from Strength en Movement Physio. As well as Personal Trainer for over 20years IFBB Wellness Pro Coach Jes Murphy

But as we now know, physical health is not just tied down to exercise. I encourage and promote all members to develop (and what works for them – everyone is individual):

• Consistent exercise routine: Engaging in regular physical activity, such as walking, yoga, or gym workouts, to maintain fitness and energy levels.
• Balanced nutrition: Consuming a well-rounded diet rich in fruits, vegetables, lean proteins, and whole grains to fuel the body and support overall health.
• Adequate sleep: Achieving a consistent sleep schedule that ensures restful and restorative sleep, contributing to better mood and cognitive function.
• Hydration: Drinking sufficient water throughout the day to stay hydrated, supporting bodily functions and preventing fatigue.

2. Emotional Health

Before we dive into another optimal health player….emotional health, it’s important to understand the key differences between emotional and mental health. Many people assume emotional and mental health are the same, but grasping the differences is pretty important when it comes to our overall well-being. While they are intertwined, they focus on different aspects of our psychological state.

Emotional health is primarily about feelings and how you manage and express them, while mental health is about cognitive functions and psychological well-being.

Emotional health deals with the “heart” aspects, such as empathy and relationships, whereas mental health focuses on the “mind” aspects, like reasoning and perception. Emotional health can influence mental health and vice versa. For example, unmanaged emotions can lead to mental health issues like anxiety or depression, while poor mental health can make it challenging to manage emotions.

Now lets get into the nitty gritty of Emotional Health as one of the seven elements

Managing your emotions and maintaining a healthy mindset can significantly reduce stress. While positivity is important and a foundation for adopting a growth mindset, be aware of Toxic Positivity! Daily practices like journaling or meditation can help you process emotions effectively. This element is why adopting a growth mindset is so important, and why its a key focus for Society Members.

Emotional intelligence, or our ability to understand and manage our emotions, can improve relationships, enhance how we communicate and lead to better decision-making. Acknowledging and addressing emotions can prevent stress and promote overall well-being.

Good emotional health allows you to communicate effectively, build strong relationships, and handle life’s ups and downs with a positive attitude. It contributes to overall happiness and satisfaction.

Stressors that can weaken our emotional optimal health

• Bottling up emotions instead of expressing them, leading to anxiety and stress.
• Experiencing frequent conflicts in personal relationships, causing emotional distress.
• Lack of a support system or trusted individuals to confide in, leading to loneliness.
• Difficulty managing intense emotions, such as anger or sadness, affecting relationships.
• Experiencing a significant loss or change, such as a breakup or bereavement, causing grief.

How does Rituals Seven Society help members improve their emotional optimal health?

Being a part of a supportive society of women who are there to support other women and see each other succeed helps members feel empowered to build and develop their growth mindset and optimal health levels. Our weekly lessons with small actions, challenges and personal wins are designed to help members understand and easily adapt the ability to:

• Learn and identify emotions like happiness, anger, sadness, and fear in a healthy and constructive manner.
• Develop strong emotional awareness and empathy towards others.
• Develop resilience to bounce back from setbacks and manage stress effectively.
• Maintaining healthy relationships and having a support network.
• And of course… encourage the practice of a growth mindset.

3. Mental Health

Now that you have an idea about emotional health, lets jump into another of the deep health elements… MENTAL HEALTH. Mental health encompasses cognitive processes such as thinking, learning, and memory. It involves how we process information, make decisions, and solve problems. Mental health also includes our psychological well-being and how we perceive the world around us.

Mental health is about maintaining a healthy mind through stress management, positive thinking, and mental agility. It’s crucial for busy women to find moments of peace amidst the hustle. Techniques such as mindfulness, meditation, and even engaging in hobbies can help keep the mind sharp and stress-free.

What is mental agility?

Mental agility refers to the ability to think quickly and clearly, adapt to new situations, and solve problems efficiently. It’s about being flexible in your thinking and open to new ideas and approaches. Mental agility helps you process information swiftly, make decisions under pressure, and shift focus between tasks without losing efficiency.

This skill is particularly valuable in fast-paced environments and can be enhanced through activities like puzzles, learning new skills, and mindfulness practices. It contributes to overall mental health by keeping the brain engaged and resilient.

Good mental health allows you to function effectively in daily life, work productively, and contribute to your community. It supports emotional health by providing the cognitive tools needed to understand and manage emotions.

Rituals insight: Practising mindfulness can reduce stress and anxiety, improve attention, and enhance emotional regulation. Regular mental exercises, like puzzles or reading, can keep the brain engaged and prevent cognitive decline.

Stressors that can weaken our mental optimal health

• Chronic multitasking at work, leading to decreased focus and burnout.
• Information overload from constant digital connectivity, causing mental fatigue.
• Lack of mental stimulation or challenges, leading to boredom and restlessness.
• Persistent negative thinking patterns, contributing to anxiety or depression.
• Pressure to meet unrealistic expectations, causing stress and self-doubt.

How does Rituals Seven Society help members improve their mental optimal health?

The same as what we discussed in emotional deep health in all honesty….Being a part of a supportive society of women who are there to support other women and see each other succeed helps members feel empowered to build and develop their growth mindset. Our weekly lessons with small actions, challenges and personal wins are designed to help members understand and easily adapt the ability to:

• Practice clarity in thinking and the ability to focus and concentrate.
• Capacity to learn new information and skills.
• Ability to make sound decisions and solve problems.
• Maintain a balanced perspective and realistic outlook on life.

4. Financial Health

This one I know is probably pretty obvious, but it doesn’t make it any less important. When I developed the 7 deep elements for Rituals Seven Society, I was inspired by all the elements I learnt during my coaching certification, the way IIN and precision Nutrition spoke about primary and holistic health. But I wanted to take it to next level to really ensure we can feel optimal health and be armed to take on the world.

Financial health plays a huge impact on our wellbeing. A Financial Wellness Report conducted by We Money 2021 -2021 found the below alarming statistics for Aussies:

And a recent article by Jack Evans for news.com in March 2024, found that over 9million Aussies have less than $1000 in the bank. This is fucking heart breaking. The financial pressure on families around Aus, is mounting.

Financial health involves managing your finances wisely to alleviate stress and ensure security. It’s not just about having money but about making informed decisions regarding budgeting, saving, and investing for the future.

Rituals Insight: Financial literacy can empower you to make better decisions, reduce stress, and provide a sense of control over your life. Creating a budget and sticking to it can prevent unnecessary stress and help achieve financial goals.

Stressors that can weaken our financial optimal health

• Sudden unexpected expenses, such as medical bills or car repairs, straining finances.
• Living paycheque to paycheque, leading to constant worry about financial stability.
• High levels of debt, causing stress and anxiety about repayment.
• Uncertainty about future financial security, leading to stress about retirement or savings.
• Pressure to maintain a certain lifestyle beyond financial means, causing financial strain.

How does Rituals Seven Society help members improve their financial optimal health?

Feeling supported, and not to be made to feel spending shame is a big driver in how R7S helps empower members. From small personal weekly challenges, to promoting and encouraging wins in the FB group. One of my personal favourite things to do:
Each year I keep aside all my $2 coins and $5 notes. I put these aside and then at the end of the year i tally up my little secret savings. Its now a Christmas Day tradition in our home for the last 6 years.

Other ways you can start to improve savings:

1. Create a Budget:
   • Begin by tracking your income and expenses to understand where your money is going. Use budgeting apps or spreadsheets to keep it organised. This helps identify areas where you can cut back.
2. Set Clear Savings Goals:
   • Define what you’re saving for—whether it’s an emergency fund, a holiday, or retirement. Having specific goals can motivate you to stick to your savings plan.
3. Automate Savings:
   • Set up automatic transfers from your current account to a savings account. Treat savings like a regular bill to ensure consistency. Make sure you can not access these funds online!!! Set it up so you have to go into the branch to access your savings funds!
4. Cut Unnecessary Subscriptions:
   • Review your subscriptions and memberships. Cancel those you rarely use or can live without, such as streaming services or magazine subscriptions. – The last time I did this I realised I was spending over $130 on streaming subscriptions (what can I say… #guilty)
5. Cook at Home:
   • Reduce the number of times you eat out by planning meals and cooking at home. This can significantly lower your monthly food expenses.

5. Existential Health (Spiritual)

Existential health another hella important element to striving towards optimal wellbeing is about finding purpose and meaning in life. It’s essential to feel that your actions contribute to something greater than yourself. This could be through a fulfilling job, volunteering, or pursuing hobbies that ignite passion.

For me, I have volunteered at animal rescue organisations, I donate to conservation organisations around the world, and of course, I started Rituals Seven Society, to help women globally improve their sleep and reduce their stress. Helping other women feel better and sharing my passion to support one another sets my soul on happy fire. I FUCKING LOVE IT.

Rituals Insight: Having a sense of purpose can improve mental health, increase resilience, and even extend lifespan. Engaging in activities that align with your values can lead to greater satisfaction and happiness.

Stressors that can weaken our existential optimal health

• Feeling unfulfilled in a job that doesn’t align with personal values, leading to dissatisfaction.
• Lack of time or opportunity to engage in meaningful activities or hobbies.
• Experiencing a life transition, such as retirement or career change, causing uncertainty.
• Struggling with questions of purpose or meaning, leading to existential stress.
• Feeling disconnected from a sense of community or belonging, causing isolation.

How does Rituals Seven Society help members improve their existential optimal health?

When your existential health is thriving, it reflects a deep sense of purpose and meaning in life. I am so passionate about encouraging members to dig deep and tap into their core values. Each quarter members are given an opportunity to work on a values challenge, to truly find what resonates with them.

This is further encouraged by:

1. Fulfillment in Work
2. Working on hobbies and passions
3. Developing a strong sense of purpose
4. Connection with Community (this is why the Rituals Seven Society is so important for members)
5. Building and developing a positive outlook on life (I’m talking about Growth Mindset – another key pillar of Rituals Seven Society and how I look to enhance the wellness of members).

ONLY TWO MORE ELEMENTS LEFT….
Fam I’m sorry I know this is a long read!!!

6. Environmental Health

Environmental health focuses on the impact of your surroundings on your well-being. It could be the area where you live, loud traffic, pollution, not many street lights (do you feel safe to walk at night). It could also be your ability to access clean drinking water, public transport.

Or it could also be a cluttered or chaotic home can significantly increase stress levels. We can’t always change where we live, but we can creating a serene space, whether it’s a tidy desk or a cosy reading nook, that can help enhance focus and relaxation.

Rituals Insight: A well-organised space can foster creativity and productivity. Exposure to natural light and fresh air can improve mood and reduce fatigue, while indoor plants can purify the air and add a touch of calm.

Stressors that can weaken our environmental optimal health

• Air pollution: Exposure to polluted air, which can affect respiratory health and overall well-being.
• Poor lighting: Insufficient or harsh lighting in living or workspaces, leading to eye strain and decreased productivity.
• Unstable living conditions: Frequent moves or uncertainty about housing, causing stress and insecurity.
• Extreme weather conditions: Dealing with very hot, cold, or unpredictable weather, which can disrupt daily routines and comfort.
• Lack of green spaces: Limited access to parks or natural areas, reducing opportunities for relaxation and outdoor activities

How does Rituals Seven Society help members improve their environmental optimal health?

We don’t all have the luxury of living in mansions over looking the water. I live near an airport, a main road, and a giant construction zone. There are also “hoons” that drive up and down the street occasionally with their obnoxiously loud exhausts, or their motorbikes….

So believe me… I know how an environment can impact your wellbeing and journey to optimal health. But for those of us who don’t live in those mansions I mentioned earlier, here are some tips to help level up your home environment:

• Organised and clutter-free spaces: Living and working in tidy, well-organised environments that promote focus and relaxation.
• Access to natural light and fresh air: Regular exposure to sunlight and fresh air, enhancing mood and energy levels.
• Presence of Indoor Plants: Keeping plants indoors to improve air quality and add a calming, natural element to living spaces.
• Soundproofing: Audio stores and bunnings have great sound proofing options. If this is something within your budget, you could consider sound proofing some areas of your home. Additionally ear plugs work a damn treat and are like what….60c

7. Social Health

Last but not least…. Social Health, the 7th element that rounds our our deep connection to optimal health. Social health centres on building and maintaining supportive relationships. It’s about connecting with others and having a network that uplifts and supports you. Just like our members of the Rituals Seven Society get to enjoy!

You could be an introvert, live in a remote / rural area, but don’t under estimate the power of maintaining and nurturing your social health. On the flip side, if you’re stressed and on the edge of burnout, you’re more than likely ditching the social events and staying at home with your blanket, Netflix and your fur baby…. My love… that’s not the way!

Rituals insight: Strong social connections can boost mental health, increase longevity, and provide a sense of belonging. Engaging in social activities and maintaining friendships can reduce stress and enhance happiness.

Stressors that can weaken our social optimal health

• Conflict in Relationships: Ongoing disagreements or tension with friends, family, or colleagues that create emotional strain.
• Social Isolation: Feeling disconnected or lonely due to a lack of social interactions or supportive relationships.
• Peer Pressure: Experiencing pressure to conform to the expectations or behaviours of others, leading to stress and anxiety.
• Workplace Dynamics: Navigating challenging relationships or communication issues with co-workers, contributing to a stressful work environment.
• Social Overcommitment: Feeling overwhelmed by too many social obligations or events, leading to burnout and exhaustion.

How does Rituals Seven Society help members improve their social optimal health?

Join the Rituals Seven Society #duh! Jokes! But no, building a community of women, to support and be each others cheerleader, is something I am immensely proud of, I’m excited to see the society grow and really build into something completely unique.

But if you can’t join the society today, here are some other ways you can enhance your social health:

• Strong support network: Having a circle of friends, family, or colleagues you can rely on for emotional support and companionship. (fuck yeah Rituals Seven Society members you fucking rock!)
• Get involved in social activities: Regularly engaging in social events, clubs, or community groups that foster connection and belonging.
• Healthy communication skills: Effectively expressing thoughts and emotions, leading to meaningful and constructive interactions with others.
• Positive relationships: Maintaining nurturing and respectful relationships that contribute to your sense of well-being and happiness.
• Balanced social life: Achieving a healthy balance between social interactions and personal time, ensuring you feel connected without being overwhelmed.

And there you have it…. These are the 7 elements of Rituals Seven Society and important ways to work on your optimal health. Until next week!