What is Your Vitality Guide?
Guided Journals for Lifelong Wellness
Wellness advice tells you what to do. Your Vitality Guide helps you understand yourself and your unique nourishment needs so you can customize your wellness and finally feel amazing from the inside out in a way that lasts.
Do you like journaling and learning, and are you also fed up with conflicting, confusing nutrition advice while still feeling uncomfortable in your body?
Each journal explores one aspect of your relationship with nourishment, habits, and well-being through holistic teachings and guided questions for self-observation and handwritten reflection.
You aren’t asked to overhaul your life overnight. You begin by paying attention to the life you’re already living. You customize each topic’s lesson to your preferences and inner motivation.
Over time, the Chapters build on one another, helping you recognize what supports your vitality, what doesn’t, and what your version of wellness looks like.
There are 12 Chapters to move through, fully published in digital and launching monthly in print.
Start with Self Knowledge Journaling
Before changing your habits, learn to observe them.
Part 1 is the beginning of Your Vitality Guide and includes the first two guided journals in the series:
Chapter 0: FOUNDATIONS
Learn to slow down, observe without judgment and establish your starting point.
Chapter 1: BALANCE
Take a closer look at your current rhythms and begin recognizing what balance actually looks and feels like for you.
The Print Starter Kit
Your introduction to the YVG series.
Inside:
- Chapter 0: FOUNDATIONS
- Chapter 1: BALANCE
- 44-page dot-grid journal
- Bonus digital copies
- A gift of 3 mantra cards while supplies last
$44 plus shipping anywhere in Canada
A little something extra for the next 50 orders.
Three YVG Mantra Cards, tucked into your order.
The next 50 print shop orders will include three mantra cards featuring words pulled from the first three Your Vitality Guide journals: FOUNDATIONS, BALANCE and MINDFUL.
Keep them somewhere you’ll see them, tuck one into your journal, or use them as a small reminder of what you’re practicing.
Included as a gift with print purchases while quantities last.
How the Series Works
Your Vitality Guide’s topics are divided into three parts:
Part 1: Self Knowledge
2 workbooks – see yourself fully
The most important part? Don’t change a thing.
In Chapter 0: FOUNDATIONS, you’ll use journal prompts to clarify how you want to feel and identify what’s currently plaguing you. Then you’ll spend 10 days simply observing yourself.
In Chapter 1: BALANCE, you start connecting the dots between what your body is telling you, what’s on your plate, and what’s actually in your food. You journal about some of the world’s healthiest foods and how they might be added to your life in enjoyable ways. Pleasure, gratitude, and self-discipline are all part of the picture.
Part 2: How You Nourish
6 workbooks – curate your lifestyle
These six lessons dive into the lifestyle factors that prepare your body and mind to thrive. You’ll explore topics like:
- Mindful: Digestion, mealtime habits, and mindfulness while eating.
- Hydrate: The impact of holistic hydration (you might be surprised by the microbiome and digestion talk); timing is really important here.
- Emotion: Embracing emotions while eating, addressing disordered eating, and shifting away from food guilt.
- Fuel: Understanding blood sugar balance, the delicate interplay between fasting and fueling, and your unique constitution with the introduction of Ayurveda.
- Rest: The role of true rest in your well-being, including sleep, body clocks (both circadian and Traditional Chinese Medicine (TCM)), and setting boundaries.
- Renewal: Why we move; discovering intuitive movement and how to exercise in a way that’s enjoyable and sustainable.
Part 3: What You Eat
5 workbooks – customize your diet
This section completes the holistic picture by exploring food and dietary choices from different angles in your journey further to personalize your unique, lifelong, holistic diet. Dive into topics such as:
- Whole: Understanding whole foods, food labels, and unplugging from food marketing.
- Function: Learning how macronutrients support your body with food lists, shopping guides, and more, layered with recognizing what nutrient deficiencies feel like and how to nourish accordingly.
- Flavour: Uniting Western flavour theory and Eastern wisdom from Ayurveda and Traditional Chinese Medicine (TCM) about the energetics of flavour. Observe and correct imbalances with food as your medicine.
- Local: The benefits of eating locally and seasonally for your health and the environment, with wisdom from Ayurveda and TCM about the seasons of your life.
- Change: Adapting your diet throughout life cycles with the wisdom of Ayurveda and TCM.
Choose Your Format
Order Zine-Style Print Copies
If you want a paper copy in hand, made to be folded into your bag or pocket and taken anywhere you wish to learn & reflect off screen.
Start With Digital
If you want to follow along with your notebook, access the eBook on any device (with that handy do-not-disturb mode for distraction-free reflection!)
Feedback from Past Vitality Seekers
Wow, wow, wow!!
Congratulations once again on creating this beautiful body of work! There is so much insight just in Chapter 1 that I’m positive these lessons will change lives.
About the Author
Hi, I'm Carly
I became a nutritionist in 2014 and still spent years figuring out which wellness habits and foods authentically helped my body. I treated my diet like a prescription until I learned to listen to my own signals and match my food and lifestyle choices with what they were telling me.
Your Vitality Guide actually started as a handout of 10 tips for healthy living. But I realized that each one of those tips was easier said than done. Knowing what to do is one thing. Understanding why it matters, noticing how it applies to you, and practicing it until it becomes part of the way you live is something else entirely.
I fine-tuned these parts of my own life over years of learning, experimenting and constantly course-correcting. That’s why YVG isn’t designed to rush you through a wellness program. Take a month with a concept, or a whole season. Apply what you learn until it becomes simply the way you live.
There are still seasons when I feel uncomfortable in my skin or like my body is working against me. The difference now is that I understand more of its signals, and I have the tools and self-knowledge to help myself find balance again.
That’s what I hope these journals help you build, too.
Common Questions
Who is this for?
You may move through your days with discomfort in your body that you have just ‘learned to live with’. Vitality is low, but that’s just the way it is…
This could mean headaches and brain fog, low energy, skin issues, digestive upset, and overwhelm about what’s truly ‘healthy’ with so much conflicting diet and nutrition advice out there.
The thought that you ‘should work with a nutritionist’ may have crossed your mind, but you don’t really know what you would even say. You just know you don’t feel that good, and it could or should be better.
These discomforts can come up at any age. Whether you’re a young adult or entering your retirement, you’re plagued by your body being in the way of enjoying life.
And you like self-improvement. You’re ready to learn, take action, and create lasting improvement in your days. You’re ready to feel good so you can stop overthinking food and health routines and enjoy life.
Where should I start?
Part 1: SELF KNOWLEDGE. Start with the Print Starter Kit or download Chapter 0 for free.
How long does it take?
You move through the Chapters at your own pace. Chapter 0 is a 10- 14-day foundation, and then you can choose to read and integrate one additional lesson per month or per week; it all depends on you. Envision how much can change in a year.
I suggest setting aside one hour per week to read, reflect, and set goals. Make small changes customized to your journaling reflections. Pick up where you left off in your dedicated hour per week (or take a week off reading and just take a bath!).
You can move on to new Chapters before the lessons are solidified, because they come together as a wholeness of understanding once you’ve finished.
You’ll own these resources for life, so you can choose to circle back to certain topics when you need reminders from your inner wisdom. If you can stay dedicated to a consistent hour per week for yourself (most weeks!) you’ll integrate these lessons both consciously and intuitively.
Do I need to complete the journals in order?
No, you can absolutely choose your own adventure.
Start with Part 1, Self Knowledge. You can then move through Chapters 8-12 if you’d like, focusing on What You Eat. Or enter Chapters 2 – 7, all about lifestyle and How You Nourish. Or jump around in any order depending on which topic resonates most with where you’re at.
Just keep in mind that the whole series will come together for a deep and holistic understanding of your body once completed. Allow some pieces to be in progress, and keep going.
What if I have questions along the way?
You’ll always have access to email the author, Carly, and her trusted team if you have questions about the products and lessons.
If you want to dive into your reflections and discuss what’s coming up, you can also book 1:1 Space Holding Calls via video.
Also, once you’re a buyer of any workbook, you’ll be invited to group discussions and live events held seasonally. Stay connected on the email list for updates.
Where do you ship the journals?
Print copies are currently available for Canadian shipping.
Can I get a digital copy?
Yes, all workbooks are available as digital PDF ebooks; however, they are not designed for digital filling. A lot of the medicine of the work comes through with pen to paper. So they are designed to be read on your screen and followed along in a companion notebook.
