{"title":"Wellness \u0026 health","description":"\u003cp\u003eGuides and trackers for moving more, resting better and looking after yourself.\u003c\/p\u003e","products":[{"product_id":"breathwork-for-stress-management","title":"Breathwork for Stress Management: Breathing Patterns to Move from Fight-or-Flight to Rest-and-Digest","description":"\u003cp\u003eBreathwork for Stress Management teaches simple breathing patterns to help your nervous system move from fight-or-flight towards rest-and-digest, in a minute or two, anywhere. Gentle, step-by-step and made for real, busy days.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStress and your breath:\u003c\/strong\u003e fight-or-flight and rest-and-digest in plain words, and why slow breathing helps.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBefore you start:\u003c\/strong\u003e setting up, and how to practise safely.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSix breathing patterns:\u003c\/strong\u003e belly breathing, the long out-breath, box breathing, 4-7-8, the calming sigh and counted breaths, with when to use each.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMake it a habit:\u003c\/strong\u003e a daily routine linked to things you already do, and a one-minute reset for stressful moments.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBeyond the breath:\u003c\/strong\u003e everyday basics like sleep, movement, caffeine and people.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e8 printable practice sheets:\u003c\/strong\u003e seven-day starter plan, cut-out breathing cards, my stress signals, 30-day practice log, triggers and plans, daily routine, evening wind-down and \"what helps me\".\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe details\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003ePDF, 29 pages, A4\u003c\/li\u003e\n\u003cli\u003ePractice sheets print well in colour or black and white\u003c\/li\u003e\n\u003cli\u003eInstant digital download. Nothing is posted.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003ePlease note: this guide shares general information about relaxed breathing for everyday stress. It is not medical or mental-health advice and is not a substitute for care from a doctor or mental-health professional. Stop if you feel dizzy or unwell, and check with your doctor first if you are pregnant or have a heart or lung condition.\u003c\/em\u003e\u003c\/p\u003e","brand":"PDFShelves","offers":[{"title":"Default Title","offer_id":67905223164053,"sku":"PDFS-WEL-BREATHWORK","price":200.0,"currency_code":"ZAR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0806\/2920\/3093\/files\/product-cover_d39affa1-6adb-443e-86a9-10626bd9364b.jpg?v=1792345021"},{"product_id":"functional-mobility-for-desk-workers","title":"Functional Mobility for Desk Workers: A 10-Minute Daily Routine for Tech-Neck and Lower Back Compression","description":"\u003cp\u003eFunctional Mobility for Desk Workers gives you a 10-minute daily routine of gentle moves to help ease \"tech-neck\" and lower back compression, plus simple desk setup tips and movement breaks that fit into a real workday. No equipment needed.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy sitting stiffens you up:\u003c\/strong\u003e tech-neck and lower back compression in plain words, plus a clear \"before you start\" safety page.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNeck and upper back:\u003c\/strong\u003e chin tucks, neck stretches, shoulder rolls, shoulder blade squeezes, chest openers, twists and wrist stretches.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLower back and hips:\u003c\/strong\u003e seated cat-cow, back extensions, hip flexor and hamstring stretches, glute bridges, and simple ways to get out of the chair.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 10-minute daily routine,\u003c\/strong\u003e minute by minute, plus two-minute neck and back resets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYour desk and your day:\u003c\/strong\u003e screen, chair and keyboard setup, and a movement break plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e7 printable trackers and cards:\u003c\/strong\u003e routine card, four-week tracker, movement break log, desk setup check, body check-in, movement plan and four-week review.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe details\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003ePDF, 28 pages, A4\u003c\/li\u003e\n\u003cli\u003eTrackers print well in colour or black and white\u003c\/li\u003e\n\u003cli\u003eInstant digital download. Nothing is posted.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003ePlease note: this guide shares general information about gentle movement. It is not medical or physiotherapy advice and is not a substitute for care from a doctor or physiotherapist. Stop any move that hurts, and see a professional if you have ongoing pain or an injury.\u003c\/em\u003e\u003c\/p\u003e","brand":"PDFShelves","offers":[{"title":"Default Title","offer_id":67905514307733,"sku":"PDFS-WEL-DESK-MOBILITY","price":200.0,"currency_code":"ZAR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0806\/2920\/3093\/files\/product-cover_aceda1ad-ca82-4bf6-b486-3cbcba5abee6.jpg?v=1792345462"},{"product_id":"hydration-mastery-beyond-water","title":"Hydration Mastery Beyond Water: Electrolytes and Hydration Strategies for Athletes and Active People","description":"\u003cp\u003eHydration Mastery Beyond Water explains electrolytes in plain words and gives athletes and active people practical hydration strategies for training days, hot days and everyday life, without a one-size-fits-all number.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow hydration works:\u003c\/strong\u003e where water comes from and goes, and simple ways to read your body (thirst, urine colour, sweat checks).\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBeyond water, electrolytes:\u003c\/strong\u003e what sodium, potassium and the others do, food sources, and when sports drinks make sense.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHydration strategies for training:\u003c\/strong\u003e before, during and after sessions, by activity.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHot days and everyday life:\u003c\/strong\u003e heat, travel, work, illness and hydrating foods.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eToo little, too much:\u003c\/strong\u003e signs of dehydration, over-drinking and heat illness.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e8 printable planners:\u003c\/strong\u003e daily hydration log, urine colour check, session planner, sweat check, weekly plan, hot-day checklist, event day plan and \"what works for me\".\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe details\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003ePDF, 28 pages, A4\u003c\/li\u003e\n\u003cli\u003ePlanners print well in colour or black and white\u003c\/li\u003e\n\u003cli\u003eInstant digital download. Nothing is posted.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003ePlease note: this guide shares general hydration information for healthy, active adults. It is not medical, nutrition or sports-medicine advice, and doesn't give personal amounts. 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