The 5 Big Rocks of Deep Health: What 6 Wellness Experts Want You to Know
Apr 08, 2025
The 5 Big Rocks of Deep Health: What 6 Wellness Experts Want You to Know
By Derith Avila, Women's Transformation Coach & Founder of FIERCE By Choice, LLC
What does it really mean to be healthy?
Is it just about eating clean and working out regularly?
Or is there something deeper—something beneath the surface-level checklists, macros, and workout streaks—that determines how well and fully we live?
That’s the question I asked five incredible professionals I trust, refer to, and learn from regularly.
These experts come from different corners of the health world—physical therapy, nutrition, breathwork, energy healing, and behavior change—and yet, when asked:
“What are the 5 Big Rocks of Deep Health?”
(What are the pillars that matter most for whole-person wellness?)
…the patterns and overlap were undeniable.
But first, meet the experts:
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Jaime Martuscello, DPT – Wave Physical Therapy
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Dr. Jia Ng, PT – Owner of PhyziX Physical Therapy
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Coach G (Garrett Serd) – Owner of Tandem Nutrition
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Rachel Lee – Breathwork Coach & Founder of Ice Bath Boston
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Sonya Masur – Energy Healer, Reiki Master, & Visionary at Zenathon
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And me—Coach D – Women’s Transformation Coach & Founder of FIERCE By Choice
Together, we represent a beautiful cross-section of modern wellness, blending science, soul, structure, and strategy.
The Most Common Threads: What We All Agreed On
Across all six responses, the same foundational themes kept rising to the top—regardless of specialty, training, or focus.
Here are the four "big rocks" that stood out the most:
🧠 Mindset & Mental Immunity
Every expert emphasized this. From nervous system regulation and reframing to resilience and belief systems—your mind is the gatekeeper of your wellness.
“When patients understand their injury and reclaim their mindset, healing begins.” – Jaime Martuscello, DPT
“Mental immunity is the ability to stay grounded, even when life gets hard.” – Rachel Lee
🤝 Community & Relationships
Five of six experts named this as essential. The people around you shape your energy, your choices, and your self-belief.
“You are a reflection of who you spend time with.” – Rachel Lee
“Having a supportive circle impacts healing and consistency.” – Coach G
🏃♀️ Movement
Four of six experts mentioned movement—not as punishment, but as an act of empowerment, joy, and connection.
“Sweating 3x/week doing something you love? That’s the jackpot.” – Dr. Jia
“Movement reminds us what we’re capable of.” – Rachel Lee
😴 Rest & Recovery
Another common pillar. Health is not about pushing constantly—it’s about knowing when to pause and how to replenish.
“Without recovery, even the best plans fall short.” – Coach G
“Alone time, reflection, and sleep are not indulgent—they're essential.” – Sonya Masur
Expert Spotlights: Their Full Perspective
Each contributor brought a unique and powerful lens to this conversation. Here’s a quick summary of their personal "Big Rocks of Deep Health":
💬 Jaime Martuscello, DPT
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Knowledge & Education
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Mindset
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Empowerment
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Consistency
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Support
💬 Sonya Masur
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Awareness
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Intuition
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Nature
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Community
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Mindset
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Nutrition
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Alone Time
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Reflection
💬 Dr. Jia Ng, PT
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Foot health
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Breathwork
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Movement
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Doing uncomfortable things
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New experiences
💬 Coach G (Garrett Serd)
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Metabolic Health & Nutrition
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Strength Training
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Mindset & Behavior Change
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Recovery
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Community & Accountability
💬 Rachel Lee
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Identity
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Mental Immunity
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Relationships
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Recovery
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Movement
💬 Coach D (Me)
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Movement
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Rest & Recovery
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Nutrition & Hydration
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Mindfulness & Awareness
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Resilience
So… What Does This Mean for You?
It means health is not just about how many steps you walked or how many carbs you ate today.
It’s about:
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How you speak to yourself
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Who you let into your life
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Whether you’re moving your body with joy
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How well you’re resting your mind
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And how connected you feel to the person you truly want to be
Deep health is personal. It’s layered. And it’s possible—no matter your starting point.
Want to Start Today?
Choose one of the “Big Rocks” and ask yourself:
✨ What small action can I take this week to strengthen this area?
That’s how deep change begins—one aligned step at a time.
And if you're looking for support, community, or personalized coaching, I'm here for you. Let’s build your FIERCE life—together.
With gratitude,
Coach D
Founder, FIERCE By Choice
www.fiercebychoice.com
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