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A 5 Day Wellness Program Anyone Can Follow Right Now for a Better Life



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There are innumerable health maintenance systems out there today. The problem with many of them is that in an effort to appear authoritative, they often become cumbersome. In reality, some of the best programs ever developed have been distilled into a few easily actionable steps that anyone can take with minimal guidance or accountability. 

This is exactly the framework I’ve used in developing my own programs for specialized training like weight loss or recovery. Even when dealing with clients who don’t know where to start, it’s developing the mindset of consistent, daily habits that leads to the greatest long-term success.

This is why I came up with this simple 5-4-3-2-1 pattern for wellness and physical training. It can be implemented by anyone at any time, used as a framework for regular healthy living, and taken as a starting point for virtually any other training initiative. Come back to this pattern in between more complex training cycles, and you’ll see how easy it is to maintain.

5 Times a Week: Internal and Breath Work

Most of us have actually forgotten how to breathe. I know we all have to breathe to live, but we frequently breathe in a very superficial way that actually keeps us in a very outwardly-focused mental state. As a result, we can deplete ourselves of oxygen, stiffen through our ribcage, and keep our stressors front of mind while trying to also cope with reasoning and cognition.

The solution: meditation. I recommend meditation with focused breathing at least 10 minutes a day, five days a week. It can be a guided meditation (YouTube has thousands of great channels devoted to this), or something more intensive like the Wim Hof method. 

Whatever it is, breath work is vital to correcting breathing and getting the physical stresses out of your upper brain and back into the primal brain where they belong. This, in turn, allows your mind to focus better in the moment, improves your circulation, and helps to release stress stored in your body.

“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.” – Ajahn Brahm

4 Times a Week: Mobility and Internal Energy Work

At least four times a week you should be opening up your fascia, joints, and connective tissues. This type of work is often associated with breathwork and meditation, so it’s a great companion to the first step mentioned above. 

Modalities for internal energy work include yoga, taiji, and qigong. These practices are more gentle, but have a huge (and growing) body of research supporting their use in recovery, trauma, fitness, health maintenance, healthy aging, and a lot more.

The name of the game is coordinating body, mind, and breath into a single, internally focused system that works effectively to enhance oxygenation, circulation, flexibility, and mobility. It doesn’t matter if the training concentrates on prana or qi, or if it’s just plain old stretching coordinated with breathing. Opening up muscles, joints, and connective tissue is the key to undoing a lot of the damage by our modern, desk-bound lifestyles.

3 Times a Week: Resistance Training

You don’t have to be a competitive bodybuilder to train your muscles. In fact, most of us shouldn’t be. But you do need to make your muscles do some work. It isn’t just about being stronger, although that certainly helps. The fact is, muscle is metabolically active tissue, which means you burn more calories just being alive. Training skeletal muscles also puts tension on the bones, which increases bone strength and density. And (one you might not have known) resistance training uses LDL cholesterol (the “bad” kind) to transport protein to the muscles, which lowers your risk of heart disease.

Resistance training doesn’t require you to spend hours in the gym. With the right program, you can get what you need in 30 to 45 minutes, three times a week. It can be done with just your body weight, or using a pair of dumbbells or resistance bands. I even have a few techniques developed from physiotherapy that use dynamic tension (flexing the muscle) to improve tone and function without sacrificing the joints. The most important thing is that you get those muscles working so your body does its job.

2 Times a Week: Cardio Training

The old school of thought was that everyone needs to do at least 30 minutes a day of cardio training. The fact is, this information comes from about 40 years ago, and new research suggests much of it is unnecessary (remember: if you’re doing intense enough resistance training plus breathwork, you’re probably doing enough!). Some may even be harmful to your heart, lungs, and joints. Long, steady-state cardio sessions are also proving to be ineffective for long-term weight loss.

My preferred systems are high-intensity interval training (HIIT) and burst training. Both consist of very short, but very intense, bursts of high output activity (like sprinting) that alternates with longer rest periods (like walking, or even sitting). These types of activity cause your body to burn huge amounts of energy in short spurts, but have the added benefit of keeping the metabolism revved up for as long as 24 hours after the workout has ended, making them a highly effective addition to any weight loss or maintenance plan.

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger 

1 Time a Week: Play

I mean, if you’re not getting out and enjoying life a little, what are you even doing this for? Get outside at least once a week, and have some fun. Go to the park with the kids. Go for a hike in the woods. Go rollerblading at the beach. Go for a bike ride. Get on a weekend soccer or football team. Whatever. Just have some fun, preferably outside, for at least one day a week.

This is, I believe, the cure-all for most of our indoor blues. We spend so much of our time focusing on fitness goals that we forget the real point: to be able to enjoy ourselves and get the most out of life! I guess I could say, “make it at least an hour,” but that would be restrictive. Instead, no time limit on this one. 

Pick your day, and have some fun. Unplug from work, bills, social media, the news, family drama, meal plans, and all that other crap. Take your strength, fitness, breathing, stamina, and flexibility, and put them to work. Lose yourself in how amazing the world is for one day a week, and everything else that bothers you will seem so much easier to manage.

How do you motivate yourself to keep your physical and mental fitness at its highest levels? Share your advice with us below!

Steve Baric is an ISSA Elite Trainer, Nutritionist, and Transformation Specialist, as well as a certified Master Life Coach. As the founder of the Man Under Construction Project, he helps men recover from the trauma and confusion of divorce. His annual fall fitness challenge, Your Personal Reset Button, helps busy moms and dads shed extra pounds and reset their metabolic hormones in the privacy of their own homes.

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The Imbalanced Problem with Work/Life Balance

Balancing is for your checkbook, gymnastics, and nutrition; not for your people’s work/life ratio.



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Balance…it requires an equal distribution of value between two or more subjects to maintain steady composure and equitable proportionality. (more…)

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How to Find the Courage to Start New

Change is scary, but it’s a normal part of life.



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It’s 2023, a new year, new you, right? But how do we start over? How do we make the changes in our lives that we crave so much to see?  (more…)

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Failing is More Important Than Succeeding

Failure is an integral part of life as life is incomplete without failures.



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People often consider failure a stigma.  Society often doesn’t respect the people who failed and avoids and criticizes their actions. Failure is an integral part of life as life is incomplete without failures. Not to have endeavored is worse than failing in life as at some stage of your life you regret not having tried in your life.  (more…)

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5 Indicators of Unresolved Attachment Trauma



Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.


Five possible indications of unresolved attachment trauma are:


1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.


2. Persistent Pain

Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.

3. Behaviors That Block Out Trauma

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

4. A strong need for control

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

5. Psychological Symptoms That Are Not Explained

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

What to do next if you’re suffering from emotional attachment trauma?

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to and join my weekly LIVE online mentorship calls.
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