Free Resources
Tools for a Whole-Self Practice
Five printable PDF guides covering the pillars of daily wellness — what to eat, how to move, and how to rest. Free to download, no signup required.
Whole-Foods Grocery Guide
A printable shopping list to stock a wellness-first kitchen — produce, proteins, fats and pantry staples.
Download PDF →Balanced Eating Blueprint
Plate ratios, daily macro targets and a 7-day meal framework you can mix and match.
Download PDF →Move Every Day
A 4-week strength + conditioning plan for beginners through intermediate — at home or in the gym.
Download PDF →Daily Yoga Flow
A 20-minute sequence for mobility, strength and calm — printable poster format.
Download PDF →Meditation Starter Guide
Three techniques to calm the nervous system in 10 minutes a day — box breath, body scan, mantra.
Download PDF →Educational use only. Nūjeva guides are not a substitute for personalized medical advice. Always consult a qualified practitioner before starting a new diet or exercise program.