9 WEEKS 9 RULES

9 Weeks 9 Rules is a user-friendly, personalised tool that empowers you to become more connected and in-tune with your mind and body. This step-by-step guide assists you in building awareness and overall health and well-being. Over the course of nine short weeks you will focus on different factors, working toward specific personal goals to enhance and enrich your life.

We develop both positive and negative habits, as this is a natural part of our human functioning. These habits are not always easy to change. However, it is about becoming aware, and taking the small steps to get there, as we focus on the present, rather than the end of the journey. 9 Weeks 9 Rules assists you in embracing the small wins, which ultimately add up over time, and lead to the big wins!

How does it work?

9 Weeks 9 Rules is a non-generalised approach that supports your specific and individual goals and needs. As a multi-disciplinary team we support you throughout this journey, providing you with motivation, resources and guidance, so you can ultimately become self-sufficient and confident in your lifestyle choices.

Over the course of the nine weeks you will have guidance and resources available to you so you can monitor and track both your mind and body. The clear and concise 9 Weeks 9 Rules spreadsheet assists with planning and tracking daily activities, movement, food intake and choices. These rules have been carefully formulated to guide you to achieving a balanced and healthy life and well-being.

Life is all about balance, and so the goal of 9 Weeks 9 Rules is not about being perfect. It is about building awareness, and becoming more connected to yourself – both inside and out. Through this journey you will find yourself making improved lifestyle choices, you will expand your knowledge and understanding about your mind, body and relationships, and you will work on your self-development.

Where do I begin?

1. Download the spreadsheet

CLICK TO DOWNLOAD

2. Explore the 9 Rules

At the bottom of this page you will find a collection of articles which unpack each rule. Take some time to explore these, and perhaps make notes for yourself as you go along. Each of us is different – we come from our specific environment and eco-system, we have specific values and beliefs, and our mind and bodies’ are unique. And, so each of us will find some of the rules to be more challenging than others.

It may be particularly useful to get a journal, or to make notes on the spreadsheet, where you can unpack things that come up for you, considering potential downfalls and how you plan to make improvements.

3. Choose your start date

Ensure that you begin on a Monday and plan the upcoming weeks accordingly. We advise that you live your life through these weeks as you would usually; attending weddings, going on vacations, and so on. Life happens, and so 9 Weeks 9 Rules is a tool to support you as life goes through the ebb and flow, not to limit you!

4. Enter your data

Once you have downloaded the spreadsheet, fill in the top left section of the dashboard of the spreadsheet. Choose your goals, enter your metrics and measurements.

5. Set a reminder

Set a daily reminder on your phone to enter your daily stats – we recommend every morning, or evening before bed, to journal your daily accomplishments.

6. Take your starting photos

Take photos when you begin. This is a great way to be able to refer back during the challenge, and to track changes. Try take the photos in a well-lit area, and get shots of your front, sides and back. At the end of the nine weeks take photos again, in the same outfit, and ideally in the same lighting and angles. This is a great way for you to track and see your progress and changes.

7. Download the relevant apps

Download the apps that you will use to support you during this journey. Most apps will link your data with Apple Health or Google Fit.

Here are some useful apps you can use to track your progress:

MyFItnessPal
Meal Planner
Sleepwatch
Rise Sleep
Pillow
Sleep Cycle
MyZone
MapMyRun
AutoSleep

You are not alone

It can be fun and helpful to link up with a friend, or even create a team, so you can share this journey with others. This will provide you with support, and allow you to have others who you can relate to over the nine weeks.

If you require additional coaching, input or guidance let us know, and we will be there to help you along the way. Our team is available to support you during your 9 Week 9 Rules adventure.

RELATED READING

RULE 1: TO DRINK OR NOT TO DRINK, THAT IS THE QUESTION

Having a drink is an acceptable and common social activity that many of us enjoy – be it sharing a beer with friends, celebrating an occasion, or even enjoying the way a glass of wine compliments the taste of our food. It is also common to turn to alcohol when dealing with stress, anxiety or insomnia.

RULE 2: DEFEAT THE WHEAT?

Wheat is known to be a great source of vitamins and minerals. It has high amounts of vitamin B, Niacin, Thiamine and Folate; and minerals such as Zinc, Iron and Magnesium. However, wheat also places the body as risk.

RULE 3: DON’T DRINK YOUR CALORIES

What we eat and drink supplies our bodies with many of the nutrients, vitamins, minerals and energy we need to support a balanced and healthy lifestyle. When it comes to choosing what foods and liquid we consume, it is very important to make educated and conscious decisions.

RULE 4: H TO THE O

It is crucial to drink water every single day to ensure that we stay healthy and well. However, so many of us do not drink enough – if any – water throughout the day.

RULE 5: I LIKE THE WAY YOU MOVE

Movement is healing. If we want to feel energised, happy and support our health, we need to exercise every day. Regardless of our age, gender, or physical abilities; exercise benefits our health and wellness.

Rule 6: Sleep tight, and sweet dreams

Sleep is often overlooked and undervalued. So many of us are intentional and mindful about what we eat and how we train, ensuring we take care of our physical and mental health; however, we often overlook the crucial factor of getting enough sleep.

RULE 7: Let’s live to eat, not eat to live

Food is delicious, and it is so much fun exploring different recipes and delicacies. Different types of foods contain different proteins, nutrients, vitamins and minerals; which are essential for our overall health and well-being.

RULE 8: READING REALITY

Books hold valuable knowledge. Reading enhances our focus and memory, supports stress reduction, and improves our mental health. When we read, we embark on an adventure – as we digest the words on the page, our imagination goes on a journey, creating images and developing our own interpretation of what we are taking in.

RULE 9: LET’S RECONNECT

Friendships are a necessity, and although we are all different – and some of us prefer more quiet and alone time than others -, being social is part of life. Friendships decrease blood pressure and stress, reduce the risk of depression, and increase motivation.