Sign In

Forgot your password? Sign Up

Healthy Gal Wellness Guide

💖 Healthy Gal™ — Wellness Made Beautiful

The Healthy Gal™ Wellness Guide

Your approachable handbook for hydration tips, wellness stacking, mindset tools, Pilates mini flows, and daily self‑care routines—optimized for real life.

Founder Note

Healthy Gal™ is my love letter to anyone prioritizing wellness. We create beauty‑enhancing hydration and lifestyle essentials that make self‑care feel like an everyday luxury. — Arkesha

New Happy Hour Collection — Watermelon Margarita & Lemon Drop Martini electrolytes.
Hydration

Hydration Foundation: Daily Guide & Glow Tips

Craveable hydration is the base of every wellness routine. A simple target is 0.5–0.67 oz per lb of bodyweight each day; add ~12 oz for every 30 minutes of exercise. Use electrolytes when you need extra support (AM, pre/post‑workout, travel).

Hydration Rituals

  • AM Reset: 16–20 oz water within 30 minutes of waking.
  • Pre‑class: 12–16 oz water; sip, don’t chug.
  • Post‑class: 12–20 oz + electrolytes for replenishment.
  • Evening: 8–12 oz; taper 1–2 hours before bed.

Smart Electrolyte Moments

  • Hot days & travel days
  • After sweaty workouts or infrared sessions
  • When skin feels dull or you’re dragging energy‑wise

Tip: Build mocktails with 12–16 oz cold water per stick.

Quick Hydration Estimator

Enter your details for a personalized daily estimate.

Wellness Stacking

Wellness Stacking: Small Moves, Big Consistency

Stack 2–3 mini rituals into a single moment. It’s the most realistic way to stay consistent and reduce decision fatigue.

Morning Glow Stack (10–15 min)

  • 16–20 oz water + electrolytes
  • 2 min breathwork
  • 8–10 min Pilates warm‑up
  • 1 min gratitude jot

Desk Reset Stack (7–10 min)

  • 12 oz refill
  • 3 min neck/shoulder mobility
  • 3 min eyes‑off‑screen / posture check

Evening Wind‑Down (12–15 min)

  • Warm shower or stretch flow
  • Skincare ritual
  • Phone‑free last 30 minutes

Build Your Own Stack

Try: Hydration + Breath + Mobility. Click to copy:

Try: Refill + Posture + Walk.

Try: Light stretch + Skin + Read.

Mindset

Mindset & Self‑Care Toolkit

Journaling Prompts

  • What does “wellness made beautiful” look like this week?
  • Three habits that boost my energy (and how I’ll protect them).
  • One tiny upgrade Future Me will thank me for.

Affirmations

  • I honor my body with hydration and movement.
  • I am consistent, not perfect. Progress is my glow.
  • Grace fuels my discipline and joy.
Movement

Quick Movement Rituals (5–12 min)

  1. Neck circles x 4 each
  2. Shoulder rolls x 8
  3. Cat‑cow at desk x 6
  4. Seated twist x 20s/side
  1. Hundreds (mod) x 60 count
  2. Single leg stretch x 8/side
  3. Side lying series x 8/side
  4. Forearm plank 20–30s
  1. Child’s pose breaths x 5
  2. Figure‑4 x 30s/side
  3. Hamstring stretch x 30s/side
Lifestyle

Daily Rituals That Stack

Morning Glow

16–20 oz water + electrolyte stick, 5 min breathwork, 8–10 min movement. Optional: protein matcha.

Midday Reset

10 min walk, refill 12–16 oz water, protein‑forward lunch, 2 min gratitude.

Evening Wind‑Down

Light stretch, skincare, 8–12 oz water (taper before bed), phone‑free last 30 min.

FAQ

Your Questions, Answered

How much water should I drink?＋

A practical target is 0.5–0.67 oz/lb of bodyweight, plus ~12 oz for every 30 minutes of exercise. Listen to your body and adjust for climate and intensity.

When do electrolytes help most?＋

Mornings, pre/post‑workout, travel days, hot weather, or anytime you feel depleted. Build mocktails with 12–16 oz water per stick for best taste and function.

What is wellness stacking?＋

Pairing 2–3 tiny habits (e.g., sip + stretch + breathe) in one block. It reduces decision fatigue and boosts consistency.

Community

Join the Wellness Club

Early access to drops, live classes, and VIP invites. Zero spam. All glow.

Personalize with the Quiz

By joining, you accept our Terms & Privacy.

Back to top
Home Shop
Wishlist Log in