VITAL MEANS (2026)

07/12/2022

What you’re gaining and losing during a work day

Gaining:
- Slack messages
- emails
- data sets
- projects deadlines
- responsibilities
- fulfilment of goals
- purpose (hopefully)

Losing:
- sleep
- energy
- creativity
- inspiration
- motivation
- time

If one thing comes in, another must go. Any human can fit in only what a human is capable of.

How to stop losing, while keeping the outcomes?

Treat yourself like your own employee:

- look after yourself
- give yourself breaks
- don’t do overtime
- prevent burnout
- have a wellbeing budget
- provide yourself with EAP (i.e. regular psychologist visits)
- approve your well-deserved holidays throughout the year
- take yourself out for off-site team building events
- celebrate your wins
- invite yourself out for Friday drinks (preferably with no alcohol)

01/12/2022

Happy first day of summer! We hope you’re enjoying it!

During these long days and warm nights we wish you to spend more time with the ones you love and cherish, with your friends, with your pets, with your mentors, with whom you never met before. Perhaps somewhere in a park, at the beach or in a forest.

We wish you to spend more time in nature, enjoying juicy greenery or turquoise of the sea!

That’s what we’ll be doing in between of our wellbeing retreats.
We won’t be spending much time here, and we definitely don’t want to keep You here for as long as possible. Because we want you to be happy and healthy.

We want you to be well.

You won’t see many stories nor posts from us. But you may meet us at one of the beautiful beaches of Central Coast or in a nearby rainforest.

If you would like to stay connected, you can subscribe on our website via the link in bio.
As always, once a month we’ll be sharing most exciting news about the retreat, essential knowledge for keeping and improving your wellbeing, as well as discount information and upcoming dates.

Meanwhile, be well. Be happy.

K&I

15/11/2022

The rhythm of machines vs the rhythm of the sun

The rhythms of machines:

- always switched on
- unable to refill constantly drained battery
- unrealistic goals
- results by any cost
- blue light
- deteriorating eye sight
- activated sympathetic system
- anxiety
- irritability / anger
- insomnia
- inhibition fatigue
- ADHD
- chronic stress

The rhythm of the sun:

- circadian rhythm
- morning routine with no technology
- plenty of daylight on retina
- increased serotonin => melatonin
- improved cognition
- activated parasympathetic system
- restored organs and brain during restful sleep
- seasonal produce consumption
- strong immune system
- clear mind
- better memory
- improved creativity
- increased empathy
- peak performance

Can you estimate percentage of the first and second in your life? Based on that, do you need to make adjustments?

14/11/2022

As you know, our one-day retreat is all about wellbeing. That’s why we do not consume alcohol or caffeine during the day.

For several months we’ve been looking for a healthy drink for our retreat that would enhance mental and physical health of our participants. Finally, we’ve found one - .elixir !

This elixir is made of the powder of several organic mushrooms that support gut health and mood & energy, as well as strengthen brain function and immunity.

It tastes like coffee, but has zero caffeine! We couldn’t be happier to offer this boost of goodness to all our guests at all our retreats from now on!

By the way, this week they’re having sale, so check all their incredible products on the website via the link in .elixir bio.

09/11/2022

What do people say after attending our retreat? Here is a review from Clare that you can find on our Airbnb via the link in bio:
“This retreat was such a wonderful and nourishing experience! Ekaterina was a perfect host, calm and kind. Every element of the day was planned perfectly, so that nothing was rushed, and each activity flowed calmly from one to the next. The food was delicious, the house is absolutely beautiful, the forest bathing was wonderfully relaxing, and to top it off we had the most beautiful music from Hidden Strings to close the day. Highly, highly recommend, and I hope to return again soon!”

01/11/2022

Every day we’re trying to squeeze more work, more performance, more outcomes, more actions and more information consumption into the same 24 hours. We’re still on the treadmill of “more is better”. This gives our bodies and minds a slim chance to rest and offload stress in those 6-7 hours of sleep.

We think we can biohack, lifehack and whatever-hack the human design. But here’s the thing: in the last 40,000 years our brain hasn’t changed. And it’s not going to happen any time soon. However, the amount of information we consume every day has been growing exponentially in the last 200 years. That means more and more strain is being applied to not only our brains, but also to our nervous systems. At the same time, less and less opportunity to restore and recover that which are under strain.

Overwhelmed, depleted and burned-out are the defining adjectives of those who are on the “more is better” treadmill.
Joyless, apathetic and purposeless existence awaits those who reject a necessity of dynamic rest.

Rest is the foundation for all activity. But we simply cannot solve all accumulated stress by sleep. Firstly, we need to shrink the world to fit our cognitive bandwidth and match the living/working pace with that of our brain designed by nature. Secondly, we need to schedule the mental maintenance breaks, dynamic rest and quality social time into our calendars. By doing so we’ll give ourselves an opportunity to prevent crippling mental health issues and to rekindle our vibrancy of life.

26/10/2022

You’ve asked and we listened!
We’ve partnered with a seaside Airbnb in North Avoca. Swipe left!
A beautiful apartment in a quiet area minutes from the ocean.
They’ll be providing 15% off to those who booked our retreat (don’t forget to check their availability in advance). You can find it via the link in bio.

Last 2 spots left at our retreat on the 5th November. Book yours now. We’re looking forward to welcoming you!

16/10/2022

If you're like most people, you probably made a lot of friends in childhood. But as we get older, it can become difficult to maintain those friendships. Life gets in the way, and it can be hard to find the time and energy to invest in relationships.

Even so, research has shown that maintaining close friendships is essential for our wellbeing. In fact, studies have linked social connection to a longer life span, better mental and physical health, and increased happiness.

Fortunately, there are a few simple steps you can take to make sure your friendships stay strong. For example, make time for regular check-ins, be responsive when your friends reach out, and be generous with your time and attention. By following these tips, you can keep your friendships strong throughout adulthood.

If you're looking for more ways to make and keep friends as an adult, then be sure to sign up for our newsletter where we’re discussing this, as well as ‘Wellbeing isn't just another item on our to-do list’, and ‘We've found a way to make it more beneficial for our community’. Sign up via the link in bio today to receive all of this tomorrow!

13/10/2022

When people book our retreat, we encourage them to stay on the Coast for a weekend to explore its beautiful nature and vibrant life.
Now HUNTERhunter] included Vital Means wellbeing retreat into things you can do while visiting the Coast.
More on this via the link in bio - Plan a weekend away on the Central Coast.

Thanks so much HUNTERhunter] !

11/10/2022

Repost from

Take me back to this tranquil, nourishing, self-care day retreat with 🌿

Only 4 spots left at our discounted November retreat.
Bookings via the link in bio.

09/10/2022

Today is World Mental Health Day.

Here is what Mental Health Australia is saying: “Mental ill health is a growing problem in Australia – one that has been made worse by the COVID-19 pandemic. Looking after your mental health and wellbeing, and knowing how to support others, has never been more important.

Good mental health is when we can cope with the stressors of our daily lives, participate in loving relationships, contribute to our community, and work towards our goals. Everyone has mental health. And we can all benefit from looking after our own mental health and the mental health of our communities.

This World Mental Health Day – October 10 – the message is simple: “Look after your mental health, Australia.”

We’d like to add:
1. Do not ignore stress overload and other mental issues. It’ll only deteriorate your mental health further with time.
2. Know your mental wellbeing resources: EPA at work, psychologist’s number, mindfulness mobile apps, governmental help lines such as Beyond Blue, Mental Health Australia, etc.
3. Take care of your physical and social health: get enough sleep, reduce alcohol and caffeine consumption, exercise, get out into nature, make sure you spend quality time with your family or the ones you hold dear.
4. Preventative measures and lifestyle is everything: develop routine and habits that will keep your mental wellbeing intact. For example, attend Vital Means wellbeing retreat on a regular basis.

VITAL MEANS

07/12/2022

01/12/2022

15/11/2022

14/11/2022

09/11/2022

01/11/2022

26/10/2022

16/10/2022

13/10/2022

11/10/2022

09/10/2022

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