Wellness Warriors with E'star

11/05/2026

5 wellness habits that are frequently mentioned are:
🌿 Stress Management
💧 Hydration
🥗 Balanced Meals
🚶‍♀️ Movement
😴 Sleep

This week: Stress management.
Two weeks from now: Hydration.
The rest will follow.

Here's something to think on…"

Day 1: The 90-Second Rule

Your body's chemical stress response lasts only 90 seconds. After that, the rest is your thoughts replaying the story.

Here's what happens: When you perceive a threat - a deadline, a difficult conversation, a memory - your brain releases adrenaline and cortisol. That flood of hormones takes about 90 seconds to wash through your system. Then, biologically, the response is over.

But most of us don't stop there. We keep thinking about what happened. We rehearse what we should have said. We imagine worse scenarios. And each thought triggers another small cortisol release. The 90-second wave becomes a 90-minute storm.

Next time you feel overwhelmed, try this:

Wait 90 seconds before reacting. Don't respond. Don't text. Don't speak. Just breathe. Count slowly to 90. Notice the urge to do something. Let it pass.

Most of the time, the intensity will drop. Not because you solved anything. Because you let biology finish its job.

Where is your jaw right now? Is it clenched? That's where many women hold unprocessed stress. Gently unclench. Let your teeth part slightly. Your jaw doesn't need to carry today's weight.

10/05/2026

16/04/2026

I want to build my wellness program with you in mind. What would make a wellness program truly valuable and effective for you?

02/04/2026

Here is your wellness tip for today

05/02/2025

Writing down things, including your implementation intention is critical because it contributes to mental clarity, and hence important for your well being

04/02/2025

Hello wellness warriors,

From atomic habits, one of the best way to start a new habit is to use implementation intentions:
“I will [DO HABIT] at [TIME] in [PLACE].” Using exercise as our habit example, the implementation intention could be:

“I will do 10 minutes of yoga at 7 AM in my living room.”

Here are some implementation intention examples for building a consistent exercise routine:

1. “I will go for a 20-minute run at 6:30 AM in my neighborhood.”
2. “I will do strength training for 30 minutes at 5 PM in my home gym.”
3. “I will follow a 15-minute dance workout at 7 PM in my living room.”
4. “I will take a brisk 10-minute walk after lunch at 1 PM around my office building.”
5. “I will stretch for 5 minutes right after waking up at 6 AM in my bedroom.”
6. “I will do a 20-minute cycling session at 6:15 AM at the gym.”
7. “I will practice Pilates at 8 AM every Saturday in my backyard.”
8. “I will take the stairs instead of the elevator every time I reach my office.”
9. “I will swim for 30 minutes at 6 PM in the community pool on Mondays, Wednesdays, and Fridays.”
10. “I will do bodyweight exercises (push-ups, squats, planks) for 15 minutes at 7 AM in my bedroom.”

What implementation intention can you commit to for your wellness journey?

You’ve got this! We have got this.
💕🎉