IWC – Foundations Workbook

A 4-Week Integrative Wellness Coaching Journey for Balance, Calm & Everyday Well-Being
When you’re managing responsibilities, meeting everyone else’s needs, and trying to keep going, your own well-being can become something you’ll get to “later.” But knowing you need to care for yourself and knowing where to begin are two different things.
 
The IWC – Foundations Workbook gives you a practical place to start. Created by Tabitha Newton, Certified Wellness Coach and founder of MC Integrative Wellness, this 26-page workbook walks you through four weeks of honest reflection, stress awareness, self-care planning, and realistic goal setting.
You’ll look at what needs attention, explore tools you can use when stress builds, and create a personal wellness plan that fits your everyday life.
 
Your four-week journey
Week 1: Understand where you are
Begin with a 12-statement wellness self-assessment covering your body, emotions, mind, spiritual connection, relationships, and self-care. Then use the “Take Stock” worksheet to explore what you’re tolerating, the pressure of what you think you “should” be doing, your frustrations, and what you actually want.
These pages help you identify where your energy is going and which area of your life is asking for more care.
 
Week 2: Recognize stress and explore ways to respond
Create your personal stress map by identifying your three biggest stressors, your priorities, and how stress appears in your body, thoughts, and behavior.
Try four calming practices—box breathing, 5-4-3-2-1 grounding, a body scan, and a five-minute brain dump—with space to record how you feel afterward. A seven-day stress and mood log helps you notice triggers, track your responses, and reflect on which tools you want to keep using.
 
Week 3: Make self-care practical
Build a self-care menu for your body, mind, emotions, spirit, and joy so you have ideas to return to when you need support.
Use the Priority Sort worksheet to decide what to do now, schedule, delegate, or let go. A weekly wellness check-in gives you space to track sleep, water, movement, mood, self-care, and gratitude—helping you reflect on the habits that support you and the obstacles that get in your way.
 
Week 4: Create your personal wellness plan
Turn your reflections into two SMART wellness goals with clear actions, ways to measure progress, and realistic time frames.
Then create a plan for your morning routine, evening wind-down, weekly reset, and first three steps when stress builds. Identify the people you can reach out to and reflect on the changes you want to continue beyond these four weeks.
 
What’s included
A 26-page PDF organized into four weekly sections.
Brief weekly teachings and guided reflection questions.
Wellness self-assessment and personal inventory.
Stress mapping, calming exercises, and a stress and mood log.
Self-care menu, priority planner, and daily wellness check-in.
Two SMART goal worksheets and a personal wellness plan.
Closing reflections and two notes pages.
Spiritual encouragement, including a closing Bible verse.
 
Make space for yourself
The workbook recommends setting aside 20–30 minutes at least three times a week. Designed as a coaching companion, it also gives you a place to organize your thoughts and bring meaningful observations and questions to your sessions.
You don’t have to change everything at once. Begin by noticing what you need, choosing one manageable step, and building from there.
 
Digital product details: You will receive one downloadable PDF to print and complete by hand. No physical workbook will be shipped. The product image shows a physical-style mockup. Coaching sessions are purchased separately.
 
This workbook supports personal reflection and wellness education. It does not replace medical or mental health care.