Level Up Your Life with the 7 Fundies: Simple Shifts, Big Impact

Ever feel like life’s a bit… much? Maybe your energy’s crashing, your mindset’s lagging, or you’re just not feeling like your best self. I have good news for you - the solution is simple, free, and you can DIY it in your own home. This is where the 7 Fundamentals—or “fundies”—from the Heroic.Us coaching framework come in. For those of you who don't know, I completed the Heroic Coaching course in 2023 and am now a certified Heroic coach. I have been working my fundamentals daily since, and it's made a huge difference to my health, wellbeing, and energy levels. As a bonus, it's also improved my productivity and my mental wellbeing.

The fundies aren’t about overhauling your life overnight—they’re about making small, powerful shifts that ripple into big changes over time.

They also align beautifully with principles from Chinese medicine, where health and wellbeing aren’t just physical—they’re about balance. In particular, balancing our daily lives helps nourish and stabilise the shen—our spirit or consciousness. When body and shen are working in harmony, we feel more focused, calm, energised, and resilient.

Here’s a quick guide to each fundamental and one simple way you can apply it today to support your energy, mindset, and overall wellbeing—on every level.

1. Eat

What it means: Fuel your body with what it needs to thrive.

Quick win: Start your day with protein and whole foods instead of sugar and caffeine. Think: eggs, oats, fruit—not just toast and coffee. You’ll feel clearer, steadier, and more energised all morning.

In Chinese medicine: Eating warm, balanced meals at regular times supports digestion (spleen/stomach qi), which in turn supports mental clarity and emotional stability—foundations of a balanced shen.

2. Move

What it means: Use your body—often and joyfully.

Quick win: Set a movement “minimum.” Even five minutes counts. Walk around the block, stretch between meetings, or blast a song and dance it out in your living room. Movement lifts mood and motivation.

In Chinese medicine: Movement helps keep qi flowing, preventing stagnation—which is often linked to pain, low mood, or tension. A strong, flexible body = a strong, flexible mind

3. Sleep

What it means: Prioritise deep, quality rest—it’s the base of the pyramid.

Quick win: Set a screen curfew 30–60 minutes before bed. Try a simple wind-down routine: warm drink, soft lighting, a few pages of a book. Sleep is your secret weapon.

In Chinese medicine: Sleep restores yin and anchors the shen. Poor sleep scatters our spirit, making us feel anxious or scattered. Rest is sacred.

4. Breathe

What it means: Use your breath to regulate your mind and body.

Quick win: Pause and take 3 slow, deep breaths when you feel tension building. Inhale for 4, hold for 4, exhale for 6. It’s a small act with a huge calming effect.

In Chinese medicine: Breath connects us to our lung qi, which governs our ability to take in life and let go. Deep, conscious breathing calms the heart and settles the spirit.

5. Focus

What it means: Put your attention where it matters most.

Quick win: Choose your “Big 3” for the day—three tasks that, if done, would make the day a win. Write them down, and tackle them before getting lost in inboxes or social media.

In Chinese medicine: Mental focus relies on healthy heart and spleen function. Too much worry or distraction scatters qi and dulls our clarity.

6. Celebrate

What it means: Recognise progress, honour your wins—big or small.

Quick win: At the end of your day, ask yourself: What did I do well today? Celebrate even the tiniest victory. Progress compounds, and what you appreciate, appreciates.

In Chinese medicine: Joy nourishes the heart and uplifts the shen. Celebration cultivates lightness, connection, and a sense of fulfilment.

7. Prosper

What it means: Live in alignment with your values. Grow, give, and thrive.

Quick win: Do one thing today that moves you toward the future you want—whether that’s saving $10, learning something new, helping someone, or simply acting with integrity. Prosperity is about flourishing in all areas—financially, emotionally, and spiritually.

In Chinese medicine: True prosperity isn’t just wealth—it’s a state of harmony. When our body, mind, spirit, and environment are aligned, we flourish. This is the path of balanced qi and an integrated life.

Final Thoughts:

These 7 fundamentals aren’t about being perfect. They’re about being deliberate. When you engage with them regularly—even in small ways—you build momentum. And that momentum becomes a life you’re proud to live.

Whether you're guided by modern coaching tools or ancient healing wisdom, the path is the same: balance. Nurture your body, settle your spirit, and show up as your best self—one intentional choice at a time.

Ready for a little extra support?If you’re feeling stuck, overwhelmed, or just not quite sure how to start putting these fundamentals into practice, I’m here to help. Sometimes all it takes is a fresh perspective, a little guidance, and a few small tweaks to get moving in the right direction.

Book in for a one-on-one session and let’s create a plan that works for you—your body, your goals, and your life. You don’t have to do it alone.

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Let’s take the next step together.