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Heal Tips Library

Bite-sized guidance you can use today.

The Heal Premium coaches share quick wins you can deploy between live sessions. Save your favourites, share them with your accountability buddy, and keep the momentum going.

Energy & Sleep

Simple rituals to stabilise energy, reduce late-night cravings, and sleep deeper without supplements.

  • Front-load hydration before lunch to avoid evening water logging.
  • Create a 10-minute wind-down: stretch, dim lights, and switch to paper to calm the nervous system.
  • Swap afternoon coffee for a protein + fibre snack to prevent the 4 PM crash.

Nutrition That Heals

Meal frameworks that work with family dinners, travel, and social plans.

  • Use the 3-2-1 plate: three colours of plants, two palm-size proteins, one thumb of healthy fats.
  • Plan “anchor meals” — two meals each day you can control, so the rest feels flexible.
  • Batch chop veggies once for three days. Keep them visible at eye level to encourage use.

Movement for Real Life

At-home sequences to release stiffness, build strength, and stay mobile between live sessions.

  • Micro-session: three rounds of 8 squats, 8 push presses with water bottles, and 20-second plank.
  • Desk break: set a timer every 50 minutes for shoulder rolls, hamstring stretch, and breath reset.
  • Weekend reset: 20-minute walk + 5-minute stretch while listening to something that makes you laugh.

Go deeper with these resources

30-Min Meal Templates

Four plug-and-play meal structures with ingredient swaps for vegetarian and non-vegetarian families.

Open resource

Movement Warm-Ups Library

Short videos to prep your joints before any Heal Premium live class.

Open resource

Coach Q&A Sessions

Watch replays of past community question hours to see how others solve similar challenges.

Open resource

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