Your Blueprint for long term success.
The 30-Day Lifestyle Program is grounded in Function Well’s holistic philosophy.
We believe in the ancient Chinese philosophy of Yin and Yang—the balance of strength and restoration—to optimise your body and mind.
This holistic approach to fitness is present throughout our four key pillars.
mindset
nutrition
movement
restoration
The Core Habits: Your Daily Practices
We’ve selected 10 core habits for you to focus on each day, tied to the Function Well pillars of mindset, nutrition, movement, and restoration.
These habits are designed to help you:
- Boost energy
- Improve focus and productivity
- Sleep better
- Enhance your physical and mental well-being
- Increase your daily steps
Each habit is detailed below, with research-backed benefits and actionable steps to guide you.
Meditation/Mindfulness
(5-10 Minutes Daily)
Why It’s Important:
At Function Well, mindset is foundational. Starting your day with mindfulness enhances your ability to stay present, reduce stress, and align with your goals.
Meditation and Mindfulness practices can:
- Reduce stress and anxiety.
- Increase focus and emotional resilience.
- Improve sleep and overall mental clarity.
What Research Says:
- A 2024 study found that just 10 minutes of daily mindfulness practice can combat depression and anxiety and help people be more motivated to exercise, eat well and sleep better.
- Meditation improves the brain’s ability to process emotions, enhancing overall well-being.
How to Do It:
- Find a quiet space and focus on your breath or a guided meditation.
- Apps like Headspace or Calm are great tools for beginners.
- Use a journal to brain dump thoughts cluttering your mind, reflect on your day or write about what you’re grateful for. Journalling is deeply personal—there’s no right or wrong way. Let your thoughts flow freely.
Mobility
(5-10 Minutes Daily)
Why It’s Important:
Mobility is the foundation of physical performance and injury prevention.
Daily mobility work:
- Improves joint flexibility and range of motion.
- Reduces stiffness and muscle tightness.
- Enhances posture and alignment.
What Research Says:
- Studies have shown that pre-exercise dynamic stretching can lead to a mean 54% reduction in musculotendinous injuries.
- A study published in the Scandinavian Journal of Medicine and Science in Sports found that higher flexibility levels are linked to increased longevity.
- Stretching before and after workouts improves recovery and performance.
How to Do It:
- Spend 5-10 minutes focusing on tight areas like hips, shoulders, and hamstrings.
- Use tools like foam rollers or resistance bands for added benefits.Want to take it up a notch? Try a StretchFit class at Function Well.
Fish Oils: Daily Supplementation
Why It’s Important:
Fish oils are packed with omega-3 fatty acids, which:
- Reduce inflammation and support joint health.
- Improve brain function and mood.
- Enhance heart health by lowering triglycerides and supporting blood flow.
What Research Says:
- Studies show that fish oil possess several health benefits including anti-obesity, anti-cancer, cardioprotective, anti-inflammatory, neuroprotective, hepatoprotective, and immunostimulatory properties.
- Regular supplementation supports cognitive function.
How to Use:
- Take 1-2 grams of high-quality fish oil daily with a meal.
- Look for supplements with high EPA and DHA content.
Vitality Switch:
Support gut health, stress management & immunity
Why we recommend it:
Vitality Switch includes a powerful Organic Mushroom Blend to enhance immune function, an Adaptogen Blend to combat stress and fatigue, and a Probiotic Blend to support optimal gut health.
Additionally, the antioxidant benefits of 8 servings of vegetables and a significant intake of daily vitamins and minerals support overall vitality.
Why It’s Important:
Designed with 42 superfoods, Vitality Switch is a comprehensive nutritional foundation that ensures your body receives the essential support it needs.
How to Use:
- Mix one scoop with water or a smoothie every morning.Note: We are not affiliated with Vitality Switch – this is a genuine recommendation of a product we believe to make a big difference.
Whole Foods: Nutritional Simplicity
Why It’s Important:
Whole foods provide the nutrients your body needs to thrive:
- Protein supports muscle repair and hormonal health.
- Healthy fats and complex carbs give sustained energy.
- Fruits and vegetables offer essential vitamins and minerals.
What Research Says:
- Processed foods are calorie-dense but nutrient-poor, contributing to weight gain and an increased risk of obesity.
- Whole foods support a healthy gut microbiome, benefiting the immune system and mental well-being.
- Natural fibre in whole foods aids digestion, weight management, and heart health.
How to Do It:
- Base meals on whole, unprocessed foods: lean proteins, healthy fats, and colourful veggies. Good nutrition doesn’t need to be complex, keep it simple and keep it whole.
- Avoid added sugars and refined grains.
Basic whole food meal examples:
Breakfast: Veggie-packed omelette, Protein smoothie, Overnight oats.
Lunch: Grilled Chicken salad, Salmon poke bowl, Fajita bowl, Chicken and roast veggies.
Dinner: Grilled steak and veggies, Chicken Stir-fry (consider the sauces you use!), baked fish and salad/veggies.
Snacks: Veggie Sticks, Greek yoghurt, nuts, fresh fruit, boiled eggs.
1.5L+ Water: Hydration is Key
Why It’s Important:
Staying hydrated:
- Boosts energy and cognitive performance.
- Improves digestion and nutrient absorption.
- Supports detoxification and joint lubrication.
What Research Says:
- Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids.
How to Do It:
- Drink at least 1.5L daily, and more on training days.
- Use a reusable bottle to track your intake.
Workout: Move Your Body
Why It’s Important:
Regular exercise improves:
- Cardiovascular and muscular health.
- Energy levels and mental well-being.
- Body composition and overall fitness.
How to Do It:
- Aim for at least 30 minutes of physical activity daily.
- Choose activities you enjoy, such as strength training, running, or group classes.
- Within your 30-days program, it’s important to challenge yourself! Try a new class at Function Well, do a session with a Performance Coach, lift heavier, run further, and make yourself proud.
What Research Says:
- Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation.
- Physical activity contributes to prevention and management of noncommunicable diseases such as cardiovascular diseases, cancer and diabetes and reduces symptoms of depression and anxiety, enhances brain health, and can improve overall well-being.
Yin Activity: Rest and Restore
Why It’s Important:
Restoration embodies the Yin principle—balancing intense workouts with restorative practices.
Activities like yoga, stretching, and hot/cold therapy (also known as contrast therapy) help your body recover and your mind reset. Anything that brings more calm into your day can be considered a yin activity, anything from a sauna, to a 5 minute stretch or even a relaxing massage!
What Research Says about the power of Contrast Therapy:
Alternating between heat (sauna) and cold (ice bath or cold shower) is effective in increasing blood flow, reducing muscle stiffness, increasing muscle elasticity, and relieving pain.
How to Use:
- Start with 2-5 minutes of cold exposure, followed by 10-15 minutes of heat.
- Repeat 2-3 cycles, ending on cold.
7+ Hours of Sleep: Recharge Your Body
Why It’s Important:
Everything starts with a good sleep. Sleep is vital for:
- Recovery and muscle repair.
- Hormonal regulation and energy.
- Mental clarity and mood stabilisation.
What Research Says:
- A good night’s sleep improves memory, focus, and physical performance.
- Poor sleep is linked to increased cravings and weight gain.
How to Do It:
- Create a bedtime routine: dim lights, avoid screens, and practise mindfulness.
- Aim for 7-8 hours of uninterrupted sleep.
The Power of Incidental Movement
Why It’s Important:
While structured training builds strength, performance, and progress you can feel, the movement you accumulate throughout the rest of the day keeps your metabolism active and your energy steady. Daily movement supports;
- Cardiovascular health and circulation
- Metabolism and weight management
- Mental wellbeing and stress reduction
What Research Says:
- Regular walking improves heart health, bone density, and longevity
- Consistent daily movement is linked to reduced risk of chronic disease and improved mood
How To Do It:
Break it up throughout the day: morning walk, lunchtime stroll, evening steps
- Track your progress with a fitness tracker or smartphone
- Pair movement with routines you already do (coffee, calls, commute, park further away).
- Aim for 10,000 steps daily, building up gradually if needed
Using your accountability tracker.
How good does it feel to tick off a completed task?
We created a custom accountability tracker for you to display on your fridge (or magnetic appliance of choice) so you have a daily reminder of the 10 core habits within the 30-day program and to give you that hit of dopamine that a simple ‘tick’ can give you.
How to use:
Using the supplied whiteboard marker, tick off each habit as you complete it daily, and refresh the board at the end of each week. We’ve left two habit spots blank for you to add your own and space for you to write your weekly focuses.
Here’s an example.
Using Strength Training to Accelerate your goals.
Strength training is an essential component of overall health and wellness, and becomes increasingly important as we age. Incorporating strength work into your routine helps build resilience, enhance body composition, and support joint health, all while improving energy and focus.
At Function Well, strength is at the heart of our training methodology. No matter your goals—whether improving athletic performance, boosting overall fitness, or enhancing your well-being—strength training lays the groundwork for sustainable progress.
To help you maximise these benefits:
Our Performance Coaches offer tailored, goal-specific programming to suit your unique needs, ensuring every session brings you closer to success. Alternatively, you might like to try our Hybrid Program, providing a structured approach to full-body strength and conditioning, designed for six days per week. This program balances guided strength work with expert coaching in a group environment to help you improve performance, body composition, and overall health.
What can I expect from 30-days of following the program?
The 30-Day Lifestyle program is not about quick fixes or unsustainable transformations. Instead, it’s about creating a foundation for lifelong health and well-being through healthy habits that stick.
By the end of this 30-day program, you’ll have a deeper understanding of what your body and mind need to thrive. This is just the beginning of your journey, and we’re here to support you every step of the way.
