How to Pack 4 Effective Wellness Protocols into Just 20 Minutes

Believe me, I understand the struggle to make time for yourself and live a healthier lifestyle. I have always been the “go go go” girl. I had the corporate job that consumed most of my life, ate my breakfast on the way to work during the 8am rush hour, bought my lunch out everyday because I had no time to meal prep, kept half of my belongings in the back seat of my car so I could change to go out straight after work and maintain some resemblance of a social life and packed life’s other necessities (i.e. chores) into the little free time I had left. I worked out 2-3 times a week but that was pretty much the extent of my self-care habits. Doing anything more than this for myself just seemed indulgent and inefficient in my mind. Can you relate? Well it wasn’t until I realized that this didn’t make any sense at all, that I made the change. You see, it’s only when you feel your best that you’re able to reach your optimum efficiency!

You need to view your health as a priority and make time for it in order to feel like your most amazing self! This fact took me a long time to accept and frankly acquiring this mindset has been my greatest challenge. My old mentality still creeps in, in that I try and make my healthy habits as efficient as possible. That’s why the “go go go” girl in me loves the health hack I’m about to share with you. It only takes twenty minutes but it combines four protocols that pack a seriously healthy punch! Can you guess what it is?! A BATH!! Here’s what you do..

Super Beneficial Bath Recipe


  1. Fill a standard size bathtub with warm/hot water
  2. Add 2 cups of epsom salt and ½ a cup of baking soda
  3. Add 10-12 drops of the essential oil of your choice
  4. Practice meditation
  5. Soak for at least 20 minutes, up to 40 minutes

The hotter the water, the greater the detox effect but start slow.
The longer you soak the more benefits you’ll receive but 20 minutes is still amazing!


1. Detox

We’re exposed to more chemicals now than ever before through environmental pollution, our homes, personal care products and food. Chemicals such as lead, formaldehyde, benzene, mercury, BPA, phthalates and pesticides accumulate in our bodies and it’s reflected in our health and the way we feel on a daily basis. That’s why it’s so important to incorporate detox rituals, such as this epsom salt bath, into our routine. The sulfates in the epsom salt along with the baking soda assist in flushing out toxins from your body while you sweat from the hot water!

2. Boost Your Magnesium Levels

Epsom salt is a mineral compound of magnesium and sulfate. Magnesium is a mineral required for over 300 functions in our body. Unfortunately due to soil depletion, GMOs and chemical additives, we are no longer receiving adequate magnesium from our food or water and 80% of people are deficient and don’t even know it. The scary part is that deficiency is linked to so many diseases including Alzheimer’s, Diabetes and Cardiovascular but also chronic problems that disrupt our quality of life such as fatigue, migraines, muscle pain and anxiety. By simply soaking in a bath your body absorbs magnesium from the epsom salt and you can boost your internal levels naturally. Experts say this method can be a more effective way to get your magnesium than taking a supplement.

3. Benefit From Essential Oils

Essential oils are derived directly from the flower, leaf, bark, seed or roots of a plant. They are highly concentrated and have been used throughout history as a natural way to treat various health conditions. Depending on which one you add to your bath, you can benefit from its amazing healing qualities while taking your soak. For example, eucalyptus helps to soothe respiratory discomfort, clear sinus congestion and ward off a cold. It’s also one of my favourites!

4. Calm Your Mind with Meditation

Did you know that 75-90% of all doctor’s visits are related to conditions associated with stress? Would you believe that chronic stress increases a person’s risk of heart disease, diabetes, neurological disorders, obesity, autoimmune diseases, digestive conditions and even cancer. I’ll be the first to admit that I never took the impact stress has on one’s body seriously, until I noticed what a change reducing stress had on my own health. Meditation and mindfulness are proven stress relievers that help people manage worry, anxiety and “busy brain”. Now sure, the time alone, warm bath and essential oils all help with relaxation but I find mastering the art of calming the mind cuts stress off at the root, before it has a chance to affect the body. Many people don’t give meditation a chance because they say they can’t make the time which is why incorporating it into your bath routine is ideal (I mean what else are you going to do while you’re in the tub?!). Just be sure not to fall asleep in there!

Wow, that was a whole lot of benefit for just 20 minutes of your time huh? The funny thing is this routine offers even more benefits than I’ve mentioned here, I just didn’t want to overwhelm you. Truthfully, you probably won’t believe me until you see it for yourself anyways. That’s why I am challenging you to incorporate this ritual into your life twice a week for a month and I bet you the difference in how you feel will be it’s greatest selling point!

Yours in health,

The Well Girl

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