Wellness on a Shoestring Budget - Mind, Body & Spirit


It's hard to stay motivated and to get job ready if your health isn't good and your daily life is full of stress. 

Former Jobs for Life student, Tiffiny Beamish, is passionate about health and wellness for those of you who are unemployed.  In this guest blog, she shares her Mind, Body and Spirit Hacks for those on a Shoestring Budget.  

Tiffiny understands life on a low income.

I have lived experience of being out of the workforce for several years while raising two children on my own. I fully understand the tight constraints for luxury items while living on welfare. However, regardless of my circumstances, health and wellness has always been placed high in my life. 


This article explains how to look and feel great for free or very low cost. Tips are grouped under three main areas of Wellness - Mind, Body and Spirit.


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  • Laugh daily and often. Watch a comedy or keep a folder under YouTube of short videos that make you laugh, e.g. cats playing. 
  • Socialise and get out of the house. Dress up and meet a friend for coffee which is much cheaper than a meal. 
  • Work on self-development and updating your skills.  Attending an employment readiness course such as Jobs For Life, completing free courses online or reading goal setting books can help focus your job search activities on careers that will give you joy. The Life Plan is a book I highly recommend in guiding me in the right direction.
  • Make good use of your local library. They often have free courses and many resources available to members. You can order the latest books, audios and movies at no cost. Order books that help with motivation, learn new skills or healthy recipes on a budget. 
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  • Minimise clutter in your home - especially your bedroom to aim for a quality sleep, your desk to think more clearly and your car for presentation. Donate unwanted items to the op shop or throw out if broken.


  • Eating healthy doesn’t have to mean costly like commercial protein shakes, organic produce and superfoods. Most vegetables - especially leafy greens - are some of the healthiest and cheapest foods you can buy. Shop at large independent fruit and vegetable stores rather than the main supermarkets. Aim for the least processed foods as possible, they are cheaper.
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Visit Second Bite to find free fruit and vegetables donated from local
supermarkets to charities. Most often this food is of high quality and encourages you to eat more fruit and vegetables.
  • Swap expensive junk food and takeaway for healthy cheaper alternatives. For example, instead of soft drink or alcohol, drink water or herbal tea. 
  • Exercise everyday for free for a minimum of 30 minutes. There is no need for costly gym memberships. Walking in combination with a huge variety of exercise videos on YouTube keeps things interesting. Groupon also offers heavily discounted exercise classes and Ebay and Gumtree are a great source of bikes and cheap exercise equipment.
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  • Visit a bulk-billed doctor for a annual health check and get help for problems that are not doing your health and wellbeing any good, e.g. smoking, being overweight or having trouble sleeping.  Visit your local community health centre to access allied health professionals, e.g. Physiotherapist and Dietician for about $10 a visit.
Positive rewards and relaxation are especially important whilst unemployed. There are beauty and massage colleges that offer very cheap massages, haircuts and beauty treatments performed by students. I use them as rewards when I have completed a difficult task.


  • Connect religiously, to your spirituality, or to a higher source that means something to you. Attend a local church or group to boost your spirit and know that you are not alone. Connect with others and your community. Read spiritual readings that lift your heart and know that you feel loved no matter what your circumstances. 
  • Dedicate one day a week for a self-care day, preferably a non-business day where you will not be required to be contactable. I look forward to this day all week. It’s a day of no appointments, no phones or computers, and doing things I enjoy - or even that get me out of my comfort zone. I might go connect with nature and go bush-walking or work on a hobby.
  • Meditation and Mindfulness has great benefits and best of all it’s free and readily accessible.
  • If you want to take it a step further, try a non-profit meditation retreat. I’ve been on a few and they rely on donations or what you can afford. Beautiful peaceful settings, lovely food and excellent guidance on meditation techniques.
For a list of organisations that have assisted my wellness journey on a budget - including meditation retreats and hair and beauty in Melbourne's eastern suburbs, please visit my website www.wellnessmarketing.com.au
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Tiffiny Beamish

has a passion for a healthy mind, body, and spirit, plus a love of writing and marketing. She is the founder of Wellness Marketing.    Tiffiny's LinkedIn profile can be found at https://www.linkedin.com/in/tiffinybeamish/

Tiffiny is a former student of Jobs for Life Vermont and has been a contributor on the topic of wellness while unemployed. 

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(Article content ©Tiffiny Beamish. Photo credits: luke-pamer, brooke-cagle, dennis-klein, ben-white, jen-loong on Unsplash; webandi & Myriams-Fotos on Pixabay reproduced under CCO Creative Commons.  Tiffiny's photo & Wellness Marketing graphic courtesy of Tiffiny Beamish.)