created by Health Yoga Life

1. TAKE THE QUIZ! Are you in balance? …and what to do if you aren’t. created by Health Yoga Life www.healthyogalife.com

2. introduction One of the foundations of health that Health Yoga Life employs to help people on their personal empowerment and wellness journey is The Four Quadrants of Health™ . When one or more of the quadrants is off we can find ourselves out of balance both physically and mentally! The four quadrants Take our short quiz and gain insight to where you are at. All change starts with awareness. Then read our tips on how to make small changes to support each quadrant! If you find you rank low on one particular quadrant do something to balance that quadrant first! This is not about feeling inadequate or bad about the results. Instead, this tool highlights where you might need to bring more awareness to behaviors that no longer serve you! REST activity nourishment cleansing

3. strongly disagree—strongly agree CIRCLE Circle the number that most adequately answers the question for you with 1 being strongly disagree and 5 being strongly agree ADD YOUR SCORE Add up every number you circled e.g. if you circled a 5 on every line your score would be 40. The highest score you could receive in any section is 40; lowest is 8. The higher the number the more “in balance” you are in that quadrant. I feel that I am fully rested when I wake up. I make time for myself at least once a day for 20 minutes without distractions. I feel that I have plenty of energy for the things I care about in my life. I have a consistent and routine nightly sleep cycle. I spend quality time in nature once per week. I am not irritable or short with others when I feel pressed for time. I go on vacation once a year to get away from my routine, even if it is at home. I know how to practice self reflection/ meditation and do so regularly. 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 REST 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 TOTAL SCORE: 1 2 3 4 5

4. strongly disagree—strongly agree CIRCLE Circle the number that most adequately answers the question for you with 1 being strongly disagree and 5 being strongly agree ADD YOUR SCORE Add up every number you circled e.g. if you circled a 5 on every line your score would be 40. The highest score you could receive in any section is 40; lowest is 8. The higher the number the more “in balance” you are in that quadrant. 1 2 3 4 5 I get at a minimum 45 minutes of physical activity in my life everyday. I go for a walk at least twice a week for 30 minutes each. My body is at the weight I want it to be. I try new options for physical activity every 6 months, i.e. yoga or dance class. I have no resistance to getting moving. . I believe that physical exercise directly correlates with my mood. At minimum I get 30 minutes of aerobic activity 4 times per week. I have an exercise routine that works for me at home even if I cant go to gym/studio 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ACTIVITY 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 TOTAL SCORE: 1 2 3 4 5

5. strongly disagree—strongly agree CIRCLE Circle the number that most adequately answers the question for you with 1 being strongly disagree and 5 being strongly agree ADD YOUR SCORE Add up every number you circled e.g. if you circled a 5 on every line your score would be 40. The highest score you could receive in any section is 40; lowest is 8. The higher the number the more “in balance” you are in that quadrant. 1 2 3 4 5 I feel confident in my food choices. I never feel too full or too hungry. I never feel sick (i.e. indigestion, headaches, etc) from food/drink. I limit sugar and white flour in my diet. I get enough plant based foods in my diet. I read food ingredient labels and know what they mean. I read, watch or listen to something uplifting everyday. My needs are met in my interpersonal relationships. 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 nutrition 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 TOTAL SCORE: 1 2 3 4 5

6. strongly disagree—strongly agree CIRCLE Circle the number that most adequately answers the question for you with 1 being strongly disagree and 5 being strongly agree ADD YOUR SCORE Add up every number you circled e.g. if you circled a 5 on every line your score would be 40. The highest score you could receive in any section is 40; lowest is 8. The higher the number the more “in balance” you are in that quadrant. 1 2 3 4 5 I adequately limit toxic food and drink. I have one or more bowel movements a day. I know of healthy ways to detox. I know how to get fiber into my diet. I don’t feel taxed by friends/family. I switch my negative thoughts to positive as soon as I notice them. My skin is clear and normal (not to dry or oily). Water is my favorite drink and I have a minimum of 8 glasses a day. 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 cleanse 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 TOTAL SCORE:

7. REVIEW TOTAL SCORE GETTING SUPPORT • Add each of your scores from the Four Quadrants together. The highest score possible is 180; lowest is 32! • Again this is an assessment tool. The lower the score the bigger opportunity you have to make some small changes that will lead to big results! The higher the score the more likely things feel more balanced for you. • If you are finding you have more resistance to self-care and change than you thought a great place to start might be to work with a Health Yoga Life Coach in a one-on-one support relationship. • To learn more about our HYL Coaches can help you, contact us: • 877-777-2010 • info@healthyogalife.com Taking care of ourselves is not hard… being out of balance is!

8. REVIEW Jump start self care AT HOME TIPS • If you know you need to jump start this process and are ready to finally come to more balance& vitality in your life then join us! • Health Yoga Life offers retreats throughout the year learn more http://healthyogalife.com/health-yoga-life-retreats/ • All Four Quadrants will be supported. You’ll take home strategies that will last you long into the coming year! • Remember each Quadrant influences the other! • Ideas of how to change something in each quadrant are included in the following pages.

9. HEALTH YOGA LIFE’s TIPS FOR MORE BALANCE OF THE 4 QUADRANTS OF HEALTH™ Review your scores from each quadrant in the Quiz. Change one thing in the quadrant with the lowest score. Read below for ideas of how to change something in each quadrant.

10. Say “no”. Free up some time for sleep. • Instead of doing everything your family and friends want to do on a weekend, decide one night of the weekend you will stay in and rest. • Once a day turn off all gadgets, TV, phone, computer etc. for 20 minutes. • Learn meditation. There a lot of • meditation courses offered in most cities and often at yoga studios. • Can’t sleep? Have a restless mind? • Try “Left-Nostril Breathing”. Take your right thumb and close the right nostril shut. Breathe only through the left nostril. Typically 3 minutes is enough to dose off. REST

11. Start with a massage. Sometimes we are so disconnected from our body that we need to remind ourselves we have one. A massage is a good way to bring energy back in. From here you can re-introduce movement. • Notice where in the day you can sneak in some activity, e.g. a lunch break yoga class or walk and put it on the schedule twice a week. • Invest in some videos, or streaming on-line videos, so you can always do something at home even if it is raining. Most cable providers have exercises classes “on-demand” for free. They are great in a pinch. • Try a new activity class once every three months. activity

12. Take out all sugar and white flour from your diet for one day. Each week extend that by a day until you are up to week, then weekly until you are up to a month. Get to 40 days and you will have changed a habit. • Start to notice your physical reaction to certain foods. Do you feel tired, headache-y, etc. after certain meals? Begin to replace those foods with others. • Make a date to walk with a loved one once a week for 45 minutes. • Watch a meditation video or quiet your mind by reading a spiritual book or spiritually uplifting web site once a week nutrition

13. Upon waking squeeze the juice of one lemon, add 6oz or so of room temperature water and drink. Starts up the liver! The liver metabolizes fat in the body. • Shed a few negative thoughts when on your yoga mat, running or walking. When the negative thought arises replace it. • Observe yourself when you are having a negative reaction. Recall this observation when you have time for some self- reflection • Read food labels. With any type of grain product, bread, chips, crackers, etc. strive for a fiber content of 4 grams or more. cleanse

14. Blog, twitter or FB all your positive changes and encourage others to do the same. Join Our Facebook community page at www.facebook.com/healthyogalife Get support and show off your success! When you know you need more… Find out what a Health Yoga Life Coach can do for you. Call for a free information and introductory session. To teach is to learn... Learn coaching skills yourself in a Health Yoga Life yoga teacher training, coach training or retreat. • 877-777-2010 info@healthyogalife.com