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Back to the Basics

Updated: Mar 29, 2021

Wellness Basics That Have A Massive Impact

There’s a lot going on in our world right now, isn’t there? The chaos and uncertainty can often feel overwhelming and as if there’s little we have grasp over. Rather than focusing on what we’ve lost control over, we have the opportunity to surrender to our new normal, sew our souls up, and grow in ways we may not have been otherwise able to. We have the chance to pause from our busy lives and live more intentionally than ever.

That’s why I’m going back to the basics! Making small habit and lifestyle changes can have a massive impact when practiced consistently, and it’s an easy way to take action on our overall wellness daily. There are times to jump off a cliff and times to simply paddle slowly towards the edge. Regardless of wherever you are in your life, the goal is to keep yourself afloat.

Here are eight ways you can take action on your wellness today, that can create massive impact.

  • Drink Water: “With every drop of water you drink, every breath you take, you’re connected to the sea. No matter where on Earth you live.” – Sylvia Earle

I know it sounds basic but yeah… that’s the point. Drinking two glasses of water in the morning helps activate internal organs. Drinking sixty four ounces of water a day helps with energy, digestion, joint protection, nutrient absorption, cognitive function, collagen production, mood and boosts immunity.

Tip: If drinking water is an area of improvement for you, try setting a glass on your nightstand when you go to sleep. Drink it right when you wake up.

Marissa’s Recommendations:

Water tracker:

If you’re like me and need a ‘sticker’ for incentive, try out this printable water tracker. I used this for the first half of this year and it helped me!

Hydromate Water Bottle:

This water bottle has helped me with accountability and pacing throughout the day.

  • Sweat it out: “Good things come to those who sweat”

Sweating for at least 20 min a day helps blood flow, energy levels, boosts immunity, opens your pours, and releases serotonin. It’s not about burning calories; it’s about getting your blood circulating and moving your body!

Tip: Leave a piece of workout equipment out and ready to use! This will remind you to workout and make it harder to make excuses. For ex. Leave a yoga mat rolled out or your weights right by your sneakers.

Marissa’s Recommendations: Here are some of my favorite 20-45 minute workouts to do at home. These are all free and range from full body workouts to a variety of yoga practices.

Madfit Youtube Channel:

Lululemon yoga:


  • Morning Routine: “You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” — John C. Maxwell

With a solid routine, comes better habit building. Every morning we get to have a fresh start; it sets us up for the entire day! However, creating and maintaining a solid routine can take time. Always meet yourself with compassion, start small and be patient with yourself! Consistency is more important than perfection. Showing up every day at 80% effort is better than showing up half the time at 110% effort.

Tip: Attach your new habit to an existing one. For ex. If you want to meditate every morning, commit to doing it right after you make your bed, or brushing your teeth. Leave a post it on your bedside table or bathroom to remind you!

Marissa’s Recommendation: If you are type-a like me, you might like this habit tracker! I print one out every month and post it on my fridge to hold myself accountable. You can write in the habits you’re working on every month.

  • Journal “Journaling is like whispering to one’s self and listening at the same time.” -Mina Murray

Journaling is a great way to get your thoughts out of your head and gain perspective. Dozens of studies have shown that journaling can improve overall happiness, achieving goals, and even physical health.

When I first tried implementing consistent journaling into my lifestyle, I found myself getting hung up on writing my thoughts ‘perfectly’. The gamechanger for me was to let myself write messily and in ‘rough draft’. I started off small. Even if I scribbled a few sentences, I considered that a good day. Two years later and now I write a few pages every morning!

Tip: Start by writing 3 things you’re grateful for every day. Just do that for a month and see how you feel! Baby steps.

Marissa’s Recommendation: has monthly journals that guide you through daily affirmations and journal prompts. This is a great tool to start the habit of journaling daily.

  • Meditate: “The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.” J. Donald Walters

Meditating is known to help with focus, anxiety, depression, reducing negative emotions, heart disease, high blood pressure, sleep problems, headaches, and so much more. It’s worth trying even if it’s just for a few minutes a day. It’s not something you can do perfectly and it’s not about control. Some days might be easier than others and that’s completely normal, even for seasoned meditators.

Tip: Start small and stay consistent. If you’re new to meditating start with just 3-4 minutes a day. Seriously that’s it! You can build from there but starting small will instill the habit more easily. Remember, small baby steps are more important than perfection.

Marissa’s Recommendations:

Free Gabby Bernstein meditation (4 min):

Morning Meditation (10 min):

Aura mindfulness app:


Deepak Chopra:

  • Affirmations: “Just say them out loud and let the power of your intentions get you back into alignment.” – Gabby Bernstein

Affirmations are helpful sayings that can help train your conscious and subconscious mind to cancel negative scripts you may be running on. They can also help us manifest the lives we want and live more intentionally.

“Thoughts become things,” says Mike Dooley, one of the authors of The Secret. The mind is malleable; it believes what you tell it. The more we think and talk about what we want, the better we can attract it.

Tip: Find a few affirmations that resonate with you, write them down, and put them somewhere you see every day. Saying these out loud, daily, can greatly help change your mindset and attract what you want. I put mine on my bathroom door and say them while I do my skincare routine!

Marissa’s Favorites: (There are ample affirmations out there to try, and you can always write your own too!)

I am worthy of everything I desire.

I release my need for _____.

All is well.

I am fulfilled and happy in every area of my life.

My possibilities are endless.

I attract wealth and opportunity wherever I go.

I love myself fully. I trust myself fully. I respect myself fully.

  • Essential Oils: “We can use the scent of essential oils to help us respond with a clear head and heart.” – Shulamit Ber Levtov

Smell is closely associated to our memories and emotions, which is why essential oils can be so powerful. Essential oils have a great amount of benefits for the mind and body. They can reduce stress, promote relaxation, improve focus and concentration, relieve headaches, clear sinuses, and improve sleep, to name a few.

Ways to use:

  • Aromatherapy: Use an oil diffuser or vaporizer or add a few drops to water in a spray bottle and spritz on your pillow or face

  • Topically: Rub on temples, stomach, or any area needing relief.

  • Ingest: for some oils, a few drops in a drink or while cooking can have great taste and benefits

Tip: Make sure it’s authentic. Don’t buy off amazon.

Marissa’s Recommendations:

  • Lavender: sleep aid, relaxing

  • Peppermint: boost alertness, headache relief, stomach relief

  • Eucalyptus: Clears sinuses

  • Lemon: immunity aid, increases happiness, improves concentration, great to cook with

  • Crystals: “Crystals are a part of Mother Earth, connecting, balancing and harmonising. They also connect with all living things not only within but interconnecting with the energy fields around us too.” – Therapist Jackie Jeuno.

Crystal healing operates under the idea that we are all made up of energy and are interconnected with each other and the Earth. Crystals hold energy and properties that can help us unblock and move through our own energy.

Crystals can be an additional tool to whatever you’re already working on. They don’t work like magic, and like anything, if you lean into the possibility that they can help you, then the chance will be more likely to happen.

Ways to use: put in your pocket, by bedside table, hold closely, wear as jewelry, or even incorporate them into your yoga or meditation practice. Just having them around can do a lot.

Tip: Cleanse your crystals, energetically, as they can absorb energy from a variety of sources. You can clean them by burying them in the earth overnight, washing them in salt water, or letting them charge up with the moon’s energy.

Marissa’s favorites:

  • Rose Quartz Crystal: to heal the heart.

  • Black Tourmaline Crystal: to protect your energy.

  • Clear Quartz Crystal: to connect with your higher self.

I hope you walk away from this with a small sense of inspiration and excitement for your future. You have permission to gain joy from even the smallest things. Let these basics ground you and set you up for success!


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