The Be Well Now Method™

Science Based Exercise and Wellness

We know that exercise is good for us. In fact, there is no superfood, medication, or type of meditation that can do what exercise does for your body and your brain. Why then do only 24% of people get the recommended amounts? The problem is, we have lost track of the science behind how to move and how to stay motivated for lasting health habits. Instead, there are three myths constantly recycled in the media that is keeping us stuck believing exercise is hard work and staying motivated is even harder.

The Be Well Now method gives you three simple steps for getting back to the truths about exercise and health and motivation.  As you will see, science based exercise is an irreplaceable resource for feeling and functioning well so you can enjoy life, which is what being healthy is all about! Check out the video below for the science behind the Be Well Now Method of exercising for whole-person health and lasting habits.

Sources used in creating the Be Well Now Method ™

This is a growing list of resources used to inform, shape and continually strengthen the Be Well Now Method of Exercising Well

Self compassion

  • Biber, D. D. (2020). Exercise Identity, Self-Regulatory Efficacy, and Self-CompassionPrepared for Psychological Studies.Psychological Studies, 1-9
  • Brown B. Shame Resilience Theory: A Grounded Theory Study on Women and Shame. Families in Society. 2006;87(1):43-52. 


  • Jacalyn J. Robert McComb, Anna Tacon, Patrck Randolph, and Yvonne Caldera.The Journal of Alternative and Complementary Medicine.Oct A Pilot Study to Examine the Effects of a Mindfulness-Based Stress-Reduction and Relaxation Program on Levels of Stress Hormones, Physical Functioning, and Submaximal Exercise Responses 2004.819-827
  • Bigliassi M, Bertuzzi R. Exploring the Use of Meditation as a Valuable Tool to Counteract Sedentariness. Front Psychol. 2020;11:299. Published 2020 Feb 25. 
  • Schuman-Olivier, Z., Trombka, M., Lovas, D. A., Brewer, J. A., Vago, D. R., Gawande, R., Dunne, J. P., Lazar, S. W., Loucks, E. B., & Fulwiler, C. (2020). Mindfulness and behavior change. Harvard Review of Psychiatry, 28(6), 371–394.

Stress/Relaxation response

  • Benson, H., & Klipper, M. Z. (1975). The relaxation response. New York: Avon.
  • Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072. Published 2017 Jul 21. JOUR
  • Mariotti, Agnese, The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication 2015 Future Science OA Volume 1 issue 3

Transtheoretical (stage of readiness for change) Model

  • Raihan N, Cogburn M. Stages of Change Theory. [Updated 2021 Mar 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:

Self Determination Theory

  • Wilson, P. M., Mack, D. E., & Grattan, K. P. (2008). Understanding motivation for exercise: A self-determination theory perspective. Canadian Psychology/Psychologie canadienne, 49(3), 250–256.
  • Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM. Exercise, physical activity, and self-determination theory: a systematic review. Int J Behav Nutr Phys Act. 2012;9:78. Published 2012 Jun 22. 

Principles of Exercise Training

  • McArdle, William D., Katch, Frank I.Katch, Victor L. (2014) Exercise physiology :nutrition, energy, and human performance Baltimore, MD : Wolters Kluwer Health/Lippincott Williams & Wilkins
  • Contrepois K, Wu S, Moneghetti KJ, et al. Molecular Choreography of Acute Exercise. Cell. 2020;181(5):1112-1130.e16. 

Obesity Paradox

  • Ortega FB, Cadenas-Sanchez C, Lee DC, Ruiz JR, Blair SN, Sui X. Fitness and Fatness as Health Markers through the Lifespan: An Overview of Current Knowledge. Prog Prev Med (N Y). 2018;3(2):e0013. Published 2018 Apr 2. 


  • Pontzer H, Durazo-Arvizu R, Dugas LR, et al. Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. Curr Biol. 2016;26(3):410-417. 

Habit Loop

  • Schuman-Olivier Z, Trombka M, Lovas DA, et al. Mindfulness and Behavior Change. Harv Rev Psychiatry. 2020;28(6):371-394
  • Chen, W., Chan, T.W., Wong, L.H. et al. IDC theory: habit and the habit loop. RPTEL 15, 10 (2020). 
  • Roy Oman & Edward McAuley (1993) Intrinsic Motivation and Exercise Behavior, Journal of Health Education, 24:4, 232-238, 
  • Habits Smith KS, Graybiel AM. Habit formation. Dialogues Clin Neurosci. 2016;18(1):33‐43.

Self Efficacy Theory

  • Maddux J.E. (1995) Self-Efficacy Theory. In: Maddux J.E. (eds) Self-Efficacy, Adaptation, and Adjustment. The Plenum Series in Social/Clinical Psychology. Springer, Boston, MA
  • Miller Kyle J., Mesagno Christopher, McLaren Suzanne, Grace Fergal, Yates Mark, Gomez Rapson. Exercise, Mood, Self-Efficacy, and Social Support as Predictors of Depressive Symptoms in Older Adults: Direct and Interaction Effects. Frontiers in Psychology VOL 10  2019   

Body Brain connection

  • Cuddy, Amy and Schultz, Jack and Fosse, Nathan, P-curving A More Comprehensive Body of Research on Postural Feedback Reveals Clear Evidential Value For ‘Power Posing’ Effects: Reply to Simmons and Simonsohn (November 6, 2017). Forthcoming in Psychological Science.
  • Dweck, C. S. (2006). Mindset: The new psychology of success. New York: Random House.
  • Price DD, Finniss DG, Benedetti F. A comprehensive review of the placebo effect: recent advances and current thought. Annu Rev Psychol. 2008;59:565-90. doi: 10.1146/annurev.psych.59.113006.095941. PMID: 17550344.

Gut/Heart/Brain connection

  • Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072. Published 2017 Jul 21. doi:10.17179/excli2017-480
  • Soosalu G, Henwood S, Deo A. Head, Heart, and Gut in Decision Making: Development of a Multiple Brain Preference Questionnaire. SAGE Open. January 2019.