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Authentically Del

Self-Care, Mental Wellness, & Self-Improvement

in Goals , Mindset , Self-Care , Self-Improvement · March 8, 2022

How to Start Your Wellness Journey in 5 Easy Steps

This post may contain affiliate links meaning that, I may make commission if you purchase through my links. Learn More . 

When first exploring how to start your wellness journey, it’s easy to get overwhelmed with differing advice and contrasting opinions. It doesn’t have to be so complicated!

Here are 5 steps to starting your own personal wellness journey – along with additional tips, tricks, essentials, resources, and reminders!

What is a Wellness Journey?

To start a wellness journey, it’s important to have a clear idea of what a wellness journey is and what it looks like for you.

As a whole, wellness can be defined as “ the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health “.

With that, a wellness journey can be used to describe the act of pursuing and developing habits, routines, and lifestyle choices that better your health.

The term “health” here can refer to many different areas: mental, physical, emotional, etc. We have different areas of life that are all incredibly important for our overall health.

Because of this wide range, a wellness journey is going to be slightly different for everybody.

For example, say you feel that your financial/career health is strong, but would like to focus more on mental health. This would mean that your wellness journey would be directed towards mental health habits/activities.

Everyone’s wellness journey will look different.

Even more so, your own wellness journey will likely shift over time.

Your goals and intentions may shift over time from when you first start this wellness journey.

With all of that said, at its core a wellness journey is simple.

A wellness journey is about pursuing health – inside and out.

A healthy, happy, and well-balanced life is the ultimate goal of starting a wellness journey.

Here’s how we can achieve that…

5 Steps to Start Your Wellness Journey

1. identify where you are.

Do you already have wellness habits in place? What things are you already doing that make you feel good?

On the other hand, do you have habits that you know are making you feel unwell ? When you start a wellness journey, what do you think will have to change?

By being really honest with yourself and answering some of the questions above, you can get a really good idea of where you’re at right now. This is important for determining where you need to go.

When starting a wellness journey (or any new journey), it’s always a good idea to take a quick look at where you are starting from.

Chances are good you have some habits that actually don’t need to change! (Look at you!!)

For example, maybe you’re already really good about drinking your water or you have great self-care habits.

This is awesome!

With this information, you can better identify and pinpoint the places that DO need to change. Then, you can proceed with setting some goals for how you want to start your wellness journey.

2. Set Goals for Your Wellness Journey

Wellness goals can look very different depending on the person. We most often hear the term wellness in relation to physical health (drinking water, eating nutritious foods, etc.)… but wellness goes way beyond the physical body!

I highly recommend looking at each of the 7 areas of life and taking a deep dive into how each area looks for you.

Maybe your social/relational wellness needs some work… or maybe you notice that you feel unwell in your career. This is all super valuable information when setting wellness goals.

From here, you can set SMART goals (specific, measurable, achievable, realistic, timely) for your wellness journey.

Goal Ideas for Your Wellness Journey:

• Drink ‘X’ oz water/day
• Get outside daily
• No more than ‘X’ amount of time on social media everyday
• Attend one social even each week
• Journal every morning
• Meditate daily
• Unfollow negative accounts online

RELATED POST: 10 Tips to Make Instagram More Positive

• Get 8+ hours of sleep/night
• Develop a skincare routine
• Develop a morning/night routine
• Make time for at least 5 minutes of self-care every day
• Focus on more foods that feel good to eat
• No work after (set specific time)

3. Develop Daily Wellness Habits

Habits – what you do consistently on an everyday basis – is where you are going to want to focus when you start a wellness journey. The day-to-day behaviors and habits are what make up your life. Shifting habits is what will cause great, lasting change.

Success is the product of daily habits, not once-in-a-lifetime transformations. james clear, atomic habits

These habit changes don’t need to be extravagant or overwhelming. In fact, too many big changes may set you up for burnout. (We don’t want that!!)

Instead, improving your small everyday habits on a consistent basis is the best way to achieve long-term success .

Habits to Consider on Your Wellness Journey:

• Water intake
• Daily movement
• Nutrient intake
• Social media consumptionn
• Social life/behaviors
• Money habits
• Making your bed
• Opening your blinds
• Night routine habits
• Organization habits
• Self-care habits

These are just a few of the MANY wellness habits you can focus on. Again, this will be entirely personal and individual.

Once you know where you’re at (wellness journey step 1) and have goals set (wellness journey step 2), you can really hone in on what habits are going to bring you closer to the life of wellness that you desire.

4. Keep Track of Your Wellness Journey

When we start a wellness journey, it’s very easy to lose sight of our progress and how far we’ve come. Tracking your progress along the way can help you stay motivated and appreciate how far you’ve come.

I highly recommend journaling on your wellness journey and using a habit tracker.

Habit trackers are a great tool for a wellness journey. I personally keep my habit tracker out on my desk with my planner. It’s a constant reminder of the habits I am working to adopt. Plus, it allows me to look back at the end of the week/month and see the progress I’ve made.

No matter how you choose to track your progress (with a habit tracker , in your planner , in an empty notebook , etc.), it’s incredibly valuable to keep track of your wellness journey.

Stay motivated, on track, and aware of your progress.

5. Be Flexible

Give yourself grace and be flexible when you start a wellness journey.

Adopting new habits and changing your lifestyle is no small task. In fact, it takes a ton of work and dedication. (You can do it though!)

This means that it’s super important to be kind to yourself through the process. Sticking to a routine and being dedicated is great… but don’t allow it to consume you and take a negative toll on your life. That defeats the whole purpose of your wellness journey!

Give yourself grace and leave room for mistakes. Be flexible and adaptable.

Life happens. I’m can almost guarantee that you will “mess up” on your wellness journey (probably many times!). This does not mean failure. You’re human.

To be honest, even an established wellness lifestyle is not structured and routine 24/7. I t’s all about balance. Some days may be filled with more “wellness habits” than others.

That’s the whole point of wellness… to be able to live a life of happiness, spontaneity, and adventure. A rigid and strict lifestyle is not a wellness lifestyle.

With all that, don’t be too hard on yourself. Treat yourself with kindness, compassion, and self-care always.

Top Wellness Journey Essentials

When starting a wellness journey, having the right tools and resources to help you is essential. Whether it be a good Podcast, an inspiring book, or a reflective journal, having the proper wellness journey essentials will be crucial for guiding you through the process.

Best Podcasts for Your Wellness Journey

Wellness podcasts are one of the most essential tools on my own wellness journey. Every time I go for a walk (nearly daily!), I thoughtfully choose a podcast that will inspire, motivate, encourage, or teach.

Listening to wellness podcasts is one of the simplest ways to incorporate wellness into your everyday life.

They are convenient and easy. Pop in an earbud while you walk, turn them on in the car, or play them out loud while you clean your house.

Here are some of my favorites.

Mental Wellness Podcasts

These podcasts focus on self-care, motivation, self-improvement, inspiration, routine, healthy habits, and overall mental wellness.

• The Happiness Lab with Laurie Santos
• Mood with Lauren Elizabeth
• SHE with Jordan Lee Dooley
• Manifest with Tori DeSimone
• We Can Do Hard Things with Glennon Doyle (My #1!!)
• Not Your Typical with Katelynn Nolan
• The Skinny Confidential Him & Her Podcast

Physical Wellness Podcasts

While some of the above podcasts touch on physical wellness, these podcasts are specifically about physical wellness – food, exercise, nutrition, etc. Don’t worry – these podcasts all take an anti-diet approach to health. You’re safe here!

• DEATS with Deanna
• Find Food Freedom with Sam Previte
• What the Actual Fork? with Sam Previte and Jenna Werner
• Take the Cake with Kate Noel
• The Dear Body Podcast with Jessi Jean
• The Socieaty Podcast with Colleen Christensen

All of these podcasts have been a part of my own health, healing, happiness, and wellness journey. What podcasts do you love? Leave me a comment below!

Best Books for Your Wellness Journey

The first thing I did to start my wellness journey was investing in some wellness books. Whether it be about self-discovery, self-improvement, mindset, etc., these books are my absolute favorites for a journey to wellness.

These are the top 10 books I’d recommend to anyone looking to start a wellness journey.

1. Untamed by Glennon Doyle

Untamed is my #1 favorite book for anything related to personal growth. I cannot say enough about this book or Glennon Doyle. She’s an incredible author and exceptional human being. I just got her Untamed journal to go with the book and I’m excited to work through it.

2. Atomic Habits by James Clear

Atomic Habits is probably the #1 book I’d recommend for starting a wellness journey specifically. Since habits play such a huge role in this venture, it’s important you know how to work to change your bad habits and develop positive habits . I used my 50% off my first book on AudiobooksNow and I am so glad I did. This book is a life-changer.

3. Intuitive Eating by Evelyn Tribole and Elyse Resch

Intuitive Eating was a game-changer for me. After recovering from years of disordered eating and dieting, the concept of Intuitive Eating changed my life. Learning about true intuitive eating (it’s not just “eat whatever whenever”) is essential for starting a wellness journey, especially if you don’t already have a good relationship with food. I recommend this book to everyone!

4. Unf*ck Yourself by Gary Bishop

Uf*ck Yourself is a super popular and well-loved book – for good reason! Gary Bishop has gone on to write multiple more books of a similar fashion. However, I can only speak to Unf*ck Yourself… and it is good! It’s all about getting out of your own way in order to build the life you want for yourself.

5. Mark Manson Books

I couldn’t choose between Manson’s two most popular books, The Subtle Art of Not Giving a F*ck and Everything Is F*cked . Both of these books are a great mix of humor and humility, teaching you how to let go of things that don’t serve you and the art of caring less.

6. The Four Agreements by Don Miguel Ruiz

The Four Agreements is a must-read for anyone looking to release self-limiting beliefs and overcome mindsets that hold them back. To be honest, all of Don Miguel Ruiz’s books are gold in my eyes. Toltec wisdom is something that I love and reading his books has been life-changing for me. ( The Mastery of Love is my #1 favorite!)

7. Good Vibes, Good Life by Vex King

Anyone that’s read my blog before knows that I am ALL about self-love. I believe that loving yourself is an essential part of a happy, fulfilling life. Good Vibes, Good Life is about practicing and cultivating self-love to transform your life for the better. King does a great job of sharing his personal story in a way that inspires others. Love this book!

8. The Untethered Soul by Michael A. Singer

The Untethered Soul is a classic book about mental wellness and inner work. This book is all about how to free yourself from the constraints that hold you back from your highest potential. Whether it be self-limiting beliefs or external restraints, The Untethered Soul is a guide to freedom from all things that hold you back.

9. Anti Diet by Christy Harrison

As someone very against diet culture and the effects it has, Anti Diet is a book that I love and respect. So many of us (myself included) have been caught up in the hold of diet culture, wasting time, money, energy, health, and happiness. If you are wanting to start a wellness journey, learning about why diets don’t work and why you should be anti-diet can be very helpful. Don’t lose yourself in diet culture!

10. Stop Overthinking by Nick Trenton

Overthinking is something that holds so many of us back. As a chronic overthinker myself, this book was eye-opening to just how much overthinking limits my happiness in everyday life. Stop Overthinking is intended to call out negative thought patterns, recognize how they negatively impact your life and help guide you forward into a life free of overthinking.

(This is the most recent wellness book I’ve read and I loved it!)

Best Journals for Your Wellness Journey

Podcasts, books, and journals – the wellness journey starter pack. 😉 In addition to the podcasts and books above, journals were a key tool when starting my own wellness journey.

Here are 5 of my favorite wellness journals.

1. The 5 Minute Journal

You’ve probably seen The 5 Minute Journal on TikTok or Instagram. It’s incredibly popular – and for good reason! Not only is it super aesthetically pleasing, but it’s simple, to the point, and effective for starting a wellness journey.

I actually just finished all the pages in my 5-minute journal last week… I’m going to order a new one. Using this journal has become one of my favorite parts of my morning routine. I love it.

2. Morning/Evening Affirmation Journal

By incorporating positive affirmations into my life, I’ve been able to shift my mindset and boost self-confidence. By no means do I believe positive affirmations are a magical fix, but I do think they’re a great tool!

Get FREE Positive Affirmation Cards HERE !

3. 3-Minute Positivity Journal

The 3-minute positivity journal focuses on improving 5 main areas of your life:

This journal is 60 days long and all it takes is 3 minutes in the morning and night. While this journal alone didn’t make me a positive person, the routine bursts of positivity definitely benefitted me and my mental wellness.

For the price, I’d definitely recommend giving this journal a shot!

4. 5-Minute Self-Care Journal

Having a guided journal dedicated to self-care can be really helpful for staying committed to your wellness journey. This journal includes prompts related to positive affirmation, self-care activities, goals, and more. It is affordable, simple, quick, and effective. I can’t complain!

5. My Self-Care Journal Bundle

After years of my own wellness journey, I decided to create a bundle of pages that includes all of my favorite self-care, health, and wellness resources. I made this bundle in hopes that I could help others pursue a life of happiness and wellness too.

This bundle is over 35 pages of guided wellness prompts and worksheets.

Once you purchase it, you have unlimited access to the PDF file of all the pages. That means you can print out as many copies as you want.

I am in love with this resource and I hope you love it too!

5 Important Reminders for Your Wellnenss Journey

Now that you know the best tips, steps, and essentials for starting a wellness journey, you’re almost ready to get started on your own journey. Along the way, it’s important to keep these 5 things in mind.

1. Your Wellness Journey is Unique

Comparison is the thief of joy. Comparing your journey to someone else’s will not serve you in any way.

There are lots of pictures and videos online from others sharing their own wellness journey (for example, the TikTok “That Girl” trend ). These videos can be inspiring, motivating, or fun to watch, but comparison can creep up quickly.

Your journey won’t look like theirs – and it shouldn’t!

Don’t compare yourselves to those around you or the people you see online. Your life is unique, your goals are unique, your wellness journey is unique. Stay true to yourself. It’s okay if that looks a bit different than what’s trending online.

2. Have a Strong ‘Why’

When you start a wellness journey, motivation is often high and it’s normal to feel the desire to give it your ALL. This is great!

But, if we’re honest, this motivation will dwindle over time. Motivation is great for getting started, but having a really strong “why” is what will keep you going.

Ask yourself: why do you want to start a wellness journey?

What will this add to your life? What are you hoping to achieve?

Having a clear reason for pursuing wellness will carry you through any waning in motivation or energy. A “why” gives your purpose – it’s important to have a strong one.

3. Consistency Over Perfection

Your wellness habits are not going to be 100% “perfect” 100% of the time. This just isn’t realistic and, honestly, is no way to live.

Perfectionism can be detrimental to your wellness journey.

In any circumstance, perfectionism can leave you feeling defeated. Drop the unrealistic expectations of perfection. Free yourself from those pressures.

Instead, focus on consistency.

Are you living your life in a way that overall aligns with your goals? If so, you’re doing great. Keep at it.

4. Give Yourself Grace

Again, perfection is an unrealistic expectation. Expecting perfection of yourself (in any area of life) is likely going to do more harm than good.

Instead, practice giving yourself grace. Be kind to yourself. Grant yourself permission to be human.

Ironically, dropping the perfectionism around starting a wellness journey is one of the best decisions you can make for your wellness journey. Take the pressure off and allow yourself space to learn and grow.

Unnecessary added pressure will only add stress to your life and hinder your wellness journey. Be flexible, be kind, and give yourself grace.

5. Mental Health First

Mental health is the priority – always . Without our mental health, our wellness journey will never be successful. Our mental health is at the root of everything we do.

Be sure to take care of yourself when you start a wellness journey. It’s easy to get so wrapped up in developing new wellness habits that we feel overwhelmed and stressed by the change.

If this is happening, remind yourself that mental health is the #1 priority.

Changing habits, developing routines, and starting a wellness journey are all intended to improve your mental health. If, at any point, it is doing the opposite, you should readjust.

Practice lots of self-care. Whether it be a 5-minute self-care activity or a full day of self-care , make it a priority to show yourself love and kindness at all times.

RELATED POST: 6 Types of Self-Care + Ideas for Each Type

Be kind to your mind, be gentle with your soul, and prioritize mental wellness above all else.

How will you start your wellness journey?

Now that you have all the tools, tips, and tricks for starting a wellness journey, where will you begin?

What wellness goals do you have? Which wellness journey essential will you explore first? What wellness habits do you hope to pick up?

Let me know in the comments! I love to chat about all things wellness!

Take care of yourself,

Hi! I’m Delaney (but you can call me Del)! Welcome to Authentically Del where we discuss all things self-care, productivity, self-improvement, mindset, and more. I'm here to offer authentic tips and advice in hopes that I can help make your life a bit brighter! More About Me...

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April 27, 2023 at 10:46 pm

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How To Start A Wellness Journey: Live Your Best Life With These 22 Tips

This post may contain affiliate links. For more information, read the full disclosure here.

Wellness has never been so in before. The wellness concept has been going around the internet, creating trends and building new stereotypes.

Wellness influencers are promoting all sorts of “healthy habits” from light to extreme. They can convince you to try anything, from drinking gallons of water and rigorously exercising to chugging green juices and taking ice baths.

But what if you cannot keep up with all the latest trends? How do you start a wellness journey that does not disregard your personality and lifestyle?

Well, first, forget about everything you believe wellness is…

This article will help you discover what wellness means to you and provide some useful tips on how to start a wellness journey tailored to your needs.

What Does Wellness Mean?

When you think about wellness, you probably picture a skinny gal in tights hitting the gym in an ungodly hour and then making an avocado toast.

While all of these are great if you truly enjoy doing them, they are not necessarily linked to wellness per se. Keep in mind that there is a big wellness industry profiting from these trends.

So, what is wellness, and is it only reserved for “that girl”?

Let’s clear things up with a definition! According to the Global Wellness Institute , wellness is “ the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health.”

In other words, it is the conscious effort to achieve multidimensional health and well-being. And what do we mean by saying holistic and multidimensional?

There are 8 pillars of wellness :

• Physical Wellness : Caring for the long-term health of your body.
• Emotional Wellness : Understanding and respecting your emotions and being empathetic with the feelings of others. Regulating your emotions in a constructive way.
• Intellectual Wellness : Expanding your knowledge and exploring your interests to broaden your mental horizons.
• Social Wellness : Cultivating healthy and meaningful connections.
• Spiritual Wellness : Crystallizing your values and ideals. Discovering the meaning and purpose of your life. 
• Vocational /Professional Wellness : Existing in a healthy work environment, using your skills toward a goal you believe in, and having job satisfaction.
• Financial Wellness : Managing your money wisely so you can meet your financial expectations with what you’ve got.
• Environmental Wellness : Realizing that the well-being of our planet is an undeniable condition for our own well-being. Acting towards a more sustainable future.

For those who want me to be a bit clearer, here is what wellness is and what it is NOT:

What Wellness Is

• An active pursuit of holistic well-being.
• A personal matter that looks different for everyone.
• Meant to make you feel good: body, mind, and soul.
• There is not one way to achieve it, but you can find your own path.

What Wellness Is NOT

• A product or a specific method you are being sold by a wellness influencer.
• Rigid and inflexible.
• Painful, tough, and inconsistent with your personality, values, and aspirations.

How To Start A Wellness Journey In 22 Actionable Steps

Physical wellness, 1. prioritize nutritious eating.

Fear not; I am not going to talk about another cleansing or diet . The purpose of healthy eating doesn’t always have to be losing weight and thinning down.

Instead of focusing on calories, prioritize choosing food that makes your body feel energized and happy. Make sure that your diet involves balanced meals with enough protein, fat, and fiber to nourish yourself properly.

Two beloved registered dietitians, Colleen Christensen and Abbey Sharp , propose that instead of removing things from your diet to make it healthier, you should add more.

For example, add more colorful fruit and vegetables and keep that piece of chocolate you eat with your coffee that brightens up your afternoons (or is it just me?).

2. Begin A Daily Movement Practice

Exercise is an undeniable health and mood booster, but not so much when it is unpleasant and forced. While HIIT and weightlifting are excellent, when you enjoy doing them, they are not for everyone.

Instead, commit to a daily form of movement you honestly enjoy. This can be dancing, going for a walk outside, cycling to work, or doing some light yoga.

3. Fix Your Sleep Schedule

Getting a good night’s sleep is crucial to keep us up and running. Your productivity, learning capacity, and energy can see a significant drop due to sleep deprivation.

Now, getting enough rest isn’t an easy task when you have a busy schedule to juggle. That is why you should try making strategic changes to ensure you are sleeping enough.

For example:

• Be consistent with your bed and wake-up time.
• Create a relaxing bedtime routine.
• Avoid screen time at least one hour before bed.

Emotional Wellness

4. Keep A Daily Emotional Mindfulness Journal

Often, we are so used to suppressing and ignoring our feelings it becomes difficult to understand and express them. However, creating self-awareness around your emotions is crucial to making peace with them.

By keeping a daily emotional mindfulness journal , you will be able to explore your emotions and triggers, understand them better, and learn how to regulate them constructively.

5. Notice Your Inner Dialogue

Achieving emotional wellness takes more than making peace with emotions evoked by external factors; you also need to review the voice of your inner critic.

The first step is to notice and bring it to light. Then, try to challenge the negative self-beliefs you have internalized and search for their genesis. By being mindful of the words you speak to yourself, you will shift to kindness and unconditional self-acceptance.   

6. Lean Into Vulnerability and Cultivate Empathy

According to research professor and best-selling author Brene Brown , vulnerability is the courageous act of authentically putting yourself out there in search of love, joy, and belonging.

Instead of allowing shame and insecurity to lead your interactions, dare to open up to the world, creating space for great things to happen in your life.

Also, empathy is a building block of all meaningful human interactions. It is the ability to step into someone else’s shoes emotionally and understand how they feel. It allows for deeper connections and fewer misunderstandings, leading to healthy relationships .

7. Learn How To Regulate Negative Emotions

Achieving emotional wellness does not equal being happy all the time; instead, it means having the emotional resilience to process negativity healthily and constructively.

Learning how to regulate negative emotions can look different for everyone. Here are some techniques you can use to understand and channel them:

• Engaging in expressive activities like dancing or painting.
• Trying therapy one-on-one or in groups.
• Talking about your emotions to a friend or family member who can support you non-judgmentally.
• Trying mindfulness and stress-management exercises like slow breathing, meditation, yoga asanas, muscle relaxation, etc.

8. Give Therapy A Try

If you have the means to reach out to a therapist, do not hesitate an instant. Your therapist will create a safe and confidential space for you to express your concerns.

They will help you recognize areas of improvement in your life, aid you in building emotional resilience, and guide you in finding the solutions to your problems.

Intellectual Wellness

9. pick up a new hobby.

Getting into a new hobby is an excellent way to start a wellness journey. Sometimes, the lack of interest and motivation we may experience is not because we are doing too much but because we are doing too little of what sparks our joy and creativity.

So, get in contact with your inner child and dig up the interests you would like to explore but never had the chance. Find a little time every week to engage in something that allows you to expand your skills, knowledge, and even your social circle. 

10. Share Your Passions With Like-Minded People

Now that you have discovered a newfound or long-lost passion, it’s time to share it with the world . Finding like-minded people offers the delight of being seen and held exactly as you are. It creates a sense of belonging like no other.

11. Continue Your Education

Education is a life-long process, and It’s never too late to grab the books and get back to it. Let’s say you always hoped to study in university, learn a new language, or develop a useful skill – why not go for it?

Today, it’s easier than ever to acquire knowledge due to the wide variety of high-quality classes online. You can find both free and paid options that suit your requirements. Just pick a class, and become a student of something you are passionate about!

Social Wellness

12. declutter the relationships in your life.

As tough and painful as it might be, reviewing the relationships in our lives is crucial for achieving wellness. Toxic people create a climate of anxiety, self-consciousness, and negativity.

Try to keep your distance from these people and allow space for new acquaintances or deeper connections with people you already know. Settle for nothing less than mutual understanding, respect, and acceptance.

13. Set Healthy Boundaries

Some of the greatest discomfort we experience stems from spreading ourselves too thin. So, one of the first steps in your wellness journey should be to set healthy boundaries in your relationships, house, and workplace.

Prioritize your needs and your emotional, mental, and physical well-being. Learn how to say “no” more often, without guilt. People who respect you and your health will also naturally respect your boundaries. 

14. Make New Acquaintances

We are naturally social people who thrive off interactions. Even introverts (like me) enjoy meaningful connections. Therefore, your wellness journey could not exclude socializing.

Like I said before, the joy of finding like-minded people to share your authentic self with brings incomparable joy.

Try opening your cycle by joining local clubs, volunteering, and attending events of your liking. It’s very likely to come across an interesting folk to spark a memorable conversation!

Spiritual Wellness

15. Ensure You’re Living According To Your Personal Values

Personal values are core beliefs that represent our identity and dictate our decisions and life course.  Elaine Welteroth , chief editor of Teen Vogue, suggests that our values are the reasons we value certain things more than money.

Not living in accordance with your values creates a sense of confusion, discomfort, and unethicality. Ask yourself what you can do to align your thoughts, actions, and decisions with your core beliefs. 

16. Discover What Gives Your Life Meaning

Purpose drives your actions, guides your decisions, and keeps you motivated even when the circumstances are disheartening. Finding what gives your life meaning is a crucial milestone in your wellness journey.

According to author and Ayurveda expert  Sahara Rose ,  dharma  (your soul’s purpose) is not a career, a project, or a certain role you play. It’s the unique vibration that your soul carries to everything that you do and every way that you are.

Ask yourself, what brings you the most joy? What are the special gifts you can offer to this world? When do you feel like existing in a natural flow?

Vocational/ Professional Wellness

17. consider if your values, goals, and personality are aligned with your job.

One-third of our lives is spent in work. That is why choosing the right job and a healthy work environment is essential for your overall wellness.

Ask yourself, is your job aligned with your core values? Do you believe it will help you achieve your long-term goals? Does this type of work suit your personality? Are your talents expressed and your skills made good use of?

Switching jobs can be a dreadful experience in our modern world. However, even if that is not a viable option, you can begin by setting boundaries and claiming what you rightfully deserve.

18. Ensure That You Are Adequately Rewarded

Low pay is one of the factors that widely contribute to job dissatisfaction . One survey reveals that most people are not aware of whether or not they are being paid fairly. 

Job satisfaction and earning an adequate living wage are essential factors for a happy life. Do not hesitate to research whether you are paid enough for your work and pursue a just wage.

19. Participate In Work That Provides Satisfaction

But work isn’t just about money – even though that’s a big part of it. My dad always told me that the best thing I could do was turn my hobby into my job or view my job as my hobby.

One thing I keep from his words is that your job should make you feel appreciated, proud, and ultimately happy like you are contributing to something important.

Financial Wellness

20. integrate financial planning into your life.

We all strive through financially hard times. And money alone can be a huge source of anxiety and negativity even if everything else in your life runs smoothly. Financial stability is, therefore, central to your wellness journey.

However, what is there to do when you cannot change your income? You can integrate financial planning into your daily life. And no, I am not suggesting that you cut out the coffee order that makes you so happy.

You can use online planners, apps, or a good old analog notebook to keep your logistics. Having a firmer grip on what you own and on what you can spend is going to offer a sense of control and alleviate some of the anxiety.

21. Have Realistic Financial Expectations

Honestly, our resources are limited when our wishes and wants are endless. Here are some tips to have more realistic financial expectations and stop feeling like you are missing out whenever you cannot get what you want whenever you want it:

• Prioritize your needs.
• Embrace that more isn’t always better.
• Understand that things you cannot buy are sometimes more worth your energy and effort.
• Double-check whether your consumer “needs” are created by peer pressure.
• Save money to achieve the things you want.

Environmental Wellness

22. educate yourself about sustainability.

Striving for personal wellness while ignoring the well-being of our planet is hypocritical, to say the least. The viability of the earth is undeniably linked to our future quality of life.

Therefore, learning how to start a wellness journey should also include educating yourself about environmental challenges and sustainable living. 

How To Start A Wellness Journey: Sailing Towards Holistic Wellness

Just before I bid you goodbye, I’d like to give you some final advice. Learning how to start a wellness journey is the first step to holistic wellness.

With this knowledge, you can evaluate which areas of your life have room for improvement and which tactics suit your personality and lifestyle better.

You know what’s best for you better than anyone. So, lead this journey with self-awareness and avoid comparing your progress with others. There is no one-size-fits-all. Achieving wellness is, after all, a lifelong effort personal to each one of us.

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My name is Ariadne, but you can call me Annie. I am a medical student with a deep curiosity for life and personal growth. During my earlier student years, I struggled with my mental health and body image. However, that experience was life’s greatest gift - It helped me realize our unlimited potential for evolving and designing the life of our dreams. I enjoy doing yoga and Meditation and I am passionately seeking the intersection between modern and traditional medicine. I try to approach health and wellness through a no-BS filter and provide science-backed information.

Annie, What a wonderfully written article! You provided so much helpful advice and important insights. I was surprised to learn that you are a medical student. Perhaps an old soul in a young body.

You are truly wise beyond your years and I can’t wait to see you light up the world!

Hi Krista, Thank you so much for your heartwarming comment! I am so glad to hear that you found the article helpful!

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Embarking on a Journey to Better Health: Tips for Starting Your Wellness Transformation

Welcome, Reader Beyondfitwell.com, to the beginning of your wellness transformation! Starting a health journey can be an exciting and transformative experience. Whether you are looking to improve your physical fitness, manage your weight, or enhance your overall well-being, this article will provide you with valuable tips and insights to kickstart your journey towards better health.

Before we dive into the various aspects of starting a health journey, let’s first discuss the importance of setting achievable goals. Establishing clear and realistic objectives can help guide your progress and keep you motivated along the way.

Section 1: Nourish Your Body

Set a balanced diet plan.

One of the fundamental steps in starting your health journey is to focus on nourishing your body with a balanced diet. A balanced diet comprises macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) that provide you with essential nutrients for optimal functioning.

When setting your balanced diet plan, consider incorporating a variety of whole foods consisting of lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods are loaded with essential nutrients and antioxidants that support overall health and well-being. Gradually transitioning to a healthier diet by reducing the consumption of processed and sugary foods can lead to long-term sustainable changes.

Practice Mindful Eating

In addition to maintaining a balanced diet, practicing mindful eating can greatly benefit your health journey. Mindful eating involves paying full attention to the eating experience, including the taste, texture, and smell of your food.

To engage in mindful eating, slow down the pace of your meals and savor each bite. Chew your food thoroughly and take note of the flavors and sensations. This practice allows you to tune in to your body’s hunger and fullness cues, helping you make more conscious choices about portion sizes and food selection. By practicing mindful eating, you can develop a healthier relationship with food and prevent overeating.

Section 2: Stay Active and Fit

Find an exercise routine you enjoy.

Regular physical activity is a crucial component of any health journey. Engaging in exercises that you enjoy not only makes your fitness routine more enjoyable but also increases the likelihood of sticking with it in the long run.

Experiment with various types of physical activities, such as walking, jogging, cycling, swimming, or dancing, to find what suits your interests and preferences. By choosing activities that bring you joy, you’ll be more motivated to incorporate them into your daily routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week to reap the maximum benefits.

Consider Strength Training

In addition to cardiovascular exercises, incorporating strength training into your fitness regimen can have numerous benefits. Strength training helps build and maintain muscle mass, increases bone density, and improves overall strength and endurance.

You can start with basic bodyweight exercises, such as push-ups, squats, and planks, to build a foundation of strength. As you become more comfortable, you can gradually incorporate weights or resistance bands to challenge your muscles further. Working with a fitness professional or personal trainer can ensure proper form and technique, minimizing the risk of injury and maximizing results.

Section 3: Prioritize Your Mental Well-being

Meditate or practice mindfulness.

When embarking on a health journey, it is essential to prioritize your mental well-being alongside your physical health. Incorporating mindfulness techniques, such as meditation or mindfulness exercises, can help reduce stress, improve focus, and enhance overall mental clarity.

Spend a few minutes each day sitting in a quiet space, closing your eyes, and focusing on your breath. This practice allows you to be present in the moment and cultivate a sense of calm and relaxation. There are various mindfulness apps available that offer guided meditations and mindfulness exercises, making it easier to incorporate these practices into your daily routine.

Get Sufficient Rest and Sleep

Quality sleep plays a vital role in overall health and well-being. Aim for seven to nine hours of uninterrupted sleep each night to allow your body and mind to recharge and repair.

Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Establishing a consistent sleep routine by going to bed and waking up at the same time every day can help regulate your internal clock and improve sleep quality. Avoiding screens, caffeine, and stimulating activities before bedtime can also promote better sleep.

Your health journey is a personal and transformative process. By setting achievable goals, nourishing your body with a balanced diet, practicing mindful eating, staying active through enjoyable exercise routines, prioritizing your mental well-being, and getting sufficient rest and sleep, you can enhance your physical well-being, mental clarity, and overall quality of life.

Remember, consistency and patience are key. Celebrate each milestone along the way and embrace the positive changes you are making towards a healthier and happier you.

References:

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Recommended: Section 4: Supplement Your Journey

Consider nutritional supplements.

In addition to nourishing your body with a balanced diet, nutritional supplements can complement your health journey and support overall well-being. While it’s important to obtain essential nutrients from whole foods, certain circumstances or dietary restrictions may make it challenging to meet all your nutritional needs solely through diet.

Nutritional supplements can help fill the gaps, providing your body with essential vitamins, minerals, and other beneficial compounds. It’s crucial to consult with a healthcare professional or registered dietitian to determine which supplements may be suitable for you based on your individual needs and health goals.

Some commonly recommended supplements include:

• Multivitamin: A multivitamin can ensure you receive a wide range of essential vitamins and minerals.
• Omega-3 Fatty Acids: Omega-3 supplements, typically derived from fish oil or algae, are rich in beneficial fatty acids that support heart health, brain function, and reduce inflammation.
• Probiotics: Probiotic supplements contain live beneficial bacteria that support gut health and proper digestion.
• Vitamin D: Many individuals have low vitamin D levels, especially in areas with limited sun exposure. Vitamin D supplements can help maintain optimal levels for bone health and immune function.
• Plant-based Protein Powder: If you struggle to meet your protein needs through diet alone, plant-based protein powders can be a convenient and easily digestible option to supplement your intake.

Remember, supplements should never replace a balanced diet but can serve as an additional tool to support your overall health and wellness.

To begin a health journey, it’s essential to have guidance. BeyondFitWell offers valuable resources and advice for your wellness goals.

When setting a balanced diet plan, it’s important to consider your individual needs and preferences. Start by assessing your current eating habits and identifying areas for improvement. Gradually incorporate healthier food choices into your diet by replacing processed and sugary foods with whole, nutrient-dense options.

Include a variety of whole foods in your diet, such as lean proteins like chicken, fish, and tofu, whole grains like quinoa and brown rice, and a colorful array of fruits and vegetables. These foods provide essential nutrients like vitamins, minerals, antioxidants, and fiber that support overall health and well-being.

Additionally, pay attention to portion sizes and mindful eating. Rather than counting calories or restricting certain food groups, listen to your body’s hunger and fullness cues. Eat slowly and savor each bite, paying attention to the taste, texture, and satisfaction you derive from your meals.

Hydrate Your Body

In addition to a balanced diet, proper hydration is vital for optimal health and wellness. Drinking an adequate amount of water helps maintain bodily functions, supports digestion, flushes out toxins, and aids in nutrient absorption.

Ensure that you are drinking enough water throughout the day by carrying a reusable water bottle with you. The recommended daily water intake varies depending on factors such as age, sex, activity level, and climate, but a general guideline is to aim for at least 8 cups (64 ounces) of water per day.

If you struggle with drinking plain water, incorporate flavor by infusing it with fruits like lemon, cucumber, or berries, or opt for herbal teas. Limit the consumption of sugary beverages like soda and energy drinks, as they can contribute to weight gain and other health issues.

Consult a Registered Dietitian

Navigating the world of nutrition can be overwhelming, especially when striving for specific health goals. If you find yourself needing personalized guidance, consider consulting a registered dietitian.

A registered dietitian is a credentialed professional who is trained in nutrition science. They can assess your dietary needs, provide tailored recommendations, and help you develop a sustainable eating plan. Whether you have food allergies, dietary restrictions, or specific health concerns, a registered dietitian can offer expert advice and support on your wellness journey.

In addition to working with a dietitian, remember that sustainable changes take time. Be patient with yourself and focus on progress over perfection. Small, consistent steps towards a balanced diet and proper hydration will have a significant impact on your overall health and well-being.

Nourishing your body through a balanced diet and proper hydration is a vital part of your wellness journey. By setting a balanced diet plan, hydrating your body adequately, and seeking guidance from a registered dietitian when needed, you can optimize your health and promote overall well-being. Remember to listen to your body, make sustainable changes, and celebrate each milestone along the way. Your wellness transformation starts with nourishing from within.

When starting your health journey, it’s important to gain knowledge from reputable sources. Check out BeyondFitWell for articles related to health.

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Roadmap to Health: Your Guide to a Longer, Healthier and Happier Life

In our quest for a long and healthy life, we often find ourselves on a path riddled with uncertainty. What habits should we adopt or avoid? How can we ensure that our journey leads to well-being? Here’s a comprehensive roadmap to health, to keep you focused on what matters.*

I’ve studied healthy aging as a profession and hobby for as long as I can remember. As a scientist, I’ve been experimenting on myself to see what works best for me. Breaking the rules for the good of all concerned.

Because everyone is different. Our bodies, histories, personalities, and preferences are unique and require an individualized approach to benefit them optimally. This is a huge reason why so many people struggle to follow guidelines and self-help strategies.

My goal here is to provide a roadmap that anyone can use. A roadmap with a solid starting point, various milestones, and significant stops along the way to optimum health. One that, most importantly, you can tailor to your own life to make the most of your journey.

Roadmap to Health

An optimal journey towards health will hit all the milestones and significant stops, in the order listed or whatever order works best for you .

1. Milestone: Goal Setting and Self-Assessment

At the outset, it’s essential to set clear health goals on your roadmap to health. These goals become your guiding stars, illuminating the path ahead. But before you set your sights on the future, take a moment to assess where you currently stand.

Self-assessment provides the context for your journey, helping you understand your starting point. Understanding your baseline involves evaluating various aspects of your health, including your physical condition, mental well-being, quality of sleep, and lifestyle choices.

Identify areas that need improvement and set achievable, measurable goals for each. By acknowledging your current health status and setting clear objectives, you’re laying the foundation for a successful journey.

Roadmap to health resources for self-assessment

• American Heart Association’s Life’s Simple 7 Assessment : Assesses your heart health and provides recommendations for improvement.
• Mental and Emotional Well-Being Self-Assessment : Offers mental health self-assessment tools and resources for various mental health conditions.
• Government of Northwest Territorie s: Provides a self-assessment questionnaire to evaluate your nutrition habits.
• VeryWell Fit : An explanation on what’s involved and why you should get a fitness assessment before beginning an exercise program.

These self-assessment resources can help you evaluate your health and well-being. However, remember that these tools are meant to provide general insights, and for a comprehensive assessment and personalized advice, it’s essential to consult with healthcare professionals.

You can also start with being honest with yourself. What are your daily challenges in life? Is there anything you would like to improve? What do you dream of doing? The answers to these questions will give you a solid place to start.

My self-assessment is pretty simple. I need to eat healthier and gain strength for the things I want to do in life.

I also know that I sleep like a baby when I eat right and exercise regularly. And I will always be working towards a balance between peopling and catering toward my introverted ways.

Pretty simple, right? It doesn’t have to be complicated unless you want it to be.

With the help of experts in healthcare or project management, or even on your own, set some goals for yourself and your short and long-term future.

Roadmap to health resources for goal setting

• “ Setting SMART Goals : An article explaining how to set Specific, Measurable, Achievable, Relevant, and Time-bound goals.

When setting your goals, start small and be specific. Make sure it’s meaningful to you and something you can achieve in a realistic timeframe. There’s plenty of time to add new goals later.

To address my goals, I’m currently wearing a continuous glucose monitor (CGM) as suggested by my physician. This will give me a better understanding, and incentive, of how what I eat affects my body. I’m working out 6 of 7 days a week, increasing in weight and intensity as I can.

For me, it’s rather essential to remember that it never gets any easier if you’re always making it harder. In other words, don’t add to your workout the second or even third time around. Wait until you feel it’s a bit easier than it was, then move up and along.

And lastly, I make sure I spend more time alone than I do with people, which usually does the trick. I might throw in a nap for balance . Three small goals at once work for me, but you may only want one to start with.

Do what works for you.

2. Milestone: Educate Yourself

Knowledge is power, right? In the realm of health and longevity, it couldn’t be truer. To make informed choices for your roadmap to health, you must educate yourself about the various facets of health. Start by reading books, articles from reputable sources.

It’s important to understand the most basic principles of nutrition, the benefits of regular exercise, and the significance of mental health. Your ongoing education will serve as a compass, guiding you through the maze of health information and misinformation.

Roadmap to health, resources for gaining knowledge

• National Institutes of Health (NIH) : A comprehensive source for health information, including articles, research, and educational materials.
• Harvard Health Publishing : Provides articles, newsletters, and online courses on various health topics.

You can also listen to podcasts, attend seminars and workshops, and read as much as possible. One of the key characteristics of people who age well is that they are always learning. Make it a hobby and make it a habit.

Once you’ve identified your goals, take the time to learn as much as possible from experts and people who’ve been there and done that. It may provide you with valuable tips and incentive, or even let you know what you don’t want from your journey.

I read and listen to many podcasts on various topics, from health to aging to writing to women building each other up. Because that’s what women should do whenever they can. The world needs more of this.

Significant Stop: Consult with Professionals

In your journey to health and longevity, healthcare professionals are your trusted allies. They possess the expertise and experience to provide personalized guidance and care.

Schedule regular check-ups with your healthcare provider and undergo comprehensive assessments to clearly understand your health status. Ask for a body composition analysis if they’re looking at bone density anyway.

Through these assessments, your healthcare provider can identify potential health risks, deficiencies, and areas that require attention. They can adjust their recommendations to your needs, supplementing the roadmap so that it aligns with your goals and current health status.

3. Milestone: Fuel Your Body Right

A well-balanced diet is the cornerstone of a solid roadmap to health. A nutritious diet gives your body the essential nutrients to function optimally. 

Transition to a diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to avoid or reduce processed foods, sugary beverages, and excessive sodium.

Roadmap to health, resource for eating healthy

• MyPlate by the U.S. Department of Agriculture : Provides guidance on building a healthy plate and dietary recommendations.
• Eatwell Guide (U.K.) : Offers guidelines on healthy eating from the U.K.’s National Health Service.

You can also make small changes at a time so that it is more doable. Add a fruit or vegetable to every meal. Drink a glass of water before every meal. Try a new and healthy recipe each week. Go without meat on Mondays. Bring healthy snacks with you when you leave the house.

All little steps to big changes.

4. Milestone: Keep Moving Forward

Physical activity is the elixir of life, and incorporating it into your routine is vital for health and longevity. Aim for a mix of cardiovascular exercises to strengthen your heart, strength training to build muscle and bone density, and flexibility exercises to maintain your range of motion.

Gradually increase your workouts’ intensity and duration, so that they remain challenging yet manageable. Wear a health device or seek assistance from a professional if you need it.

Roadmap to health, resources for physical activity

• The American Heart Association : Provides information on physical activity and exercise guidelines.
• The World Health Organization (WHO) : Offers global recommendations for physical activity.
• Consult a fitness trainer or physical therapist to design a personalized exercise plan. Their expertise can help you build a program aligning with your current fitness level and long-term goals.

The point is to move more; you don’t necessarily need a professional to do it. Simply walking every day is a great place to start. Listen to your body, maintain proper posture , and do what you can do. You’ll find that you’ll build on this over time, and you can do more eventually.

My goals here are to build strength and stamina for all the trekking and traveling I want to do in life. I was once certified as a personal fitness trainer, so I have the background to build slowly and prevent injury.

Even still, I’m always looking for new ideas and new information to supplement my current routine. However, if I needed to gain experience, I would definitely join a gym and take advantage of their classes and offerings.

5. Milestone:  Nourish Your Mind and Spirit

Physical health is just one part of a successful roadmap to health; mental and emotional well-being are equally significant. Mental health issues, such as anxiety and depression, can have a huge impact on your overall health. Seek counseling if you’re struggling with mental health concerns.

Stress management is another critical aspect of mental well-being. Techniques like meditation, mindfulness, and relaxation exercises can help you handle the pressures of daily life. These practices reduce stress and improve your emotional resilience and mental clarity.

Roadmap to health, resources for Mental Health

• American Psychological Association (APA) : Offers articles and resources on managing stress and improving mental health.
• Mindful : Provides mindfulness and meditation practices for emotional well-being.

Start talking to friends and professionals and to yourself. It’s okay not to be okay, but talking about it with others has a way of working through it. Everyone has stress of one kind or another, and it’s easy to keep it bottled up inside. Give yourself the freedom and solace to NOT do that.

Keeping a gratitude journal is a big one for me. And I spend part of every day doing something I absolutely love – writing.

Do I get stressed out? Absolutely. But I also try doing something about it instead of letting it fester. Working out helps a lot, but so does talking about it with someone I trust.

6. Milestone: Rest well

Sleep is like a superhero for your health – it does all sorts of behind-the-scenes work to keep you functioning at your best. When you sleep, your body has time to repair tissues, boost your immune system, and consolidate memories. It even helps regulate your mood and appetite.

So… getting enough quality sleep is crucial for well-being.

If you’re looking for resources to improve your sleep, there are plenty of things to try. Establishing a consistent sleep schedule is a great idea for anyone, as is creating a relaxing bedtime routine, and also making your sleep environment comfortable are good places to start.

Some apps can help with relaxation techniques, white noise, or guided meditation. If sleep troubles persist, it’s always a good idea to consult a healthcare professional for personalized advice.

For me, the most significant influence on sleep is exercise. And not drinking too many liquids right before bedtime.

Significant Stop: Regular Check-ups and Screenings

Regular check-ups and screenings are essential for early disease detection, an important aspect of a successful roadmap to health. Health issues, when caught in their early stages, are often more treatable and manageable.

Consult with your healthcare provider to determine the recommended schedule for health check-ups and screenings based on your age, gender, and family history.

Screenings may include tests for conditions such as high blood pressure, cholesterol levels, diabetes, and various forms of cancer. These preventative measures can save lives and reduce the impact of health challenges.

Routine check-ups for all of the following are essential every year:

• Opthamologist
• Mammograms or prostate cancer screening
• Colonoscopy
• Dermatologist

I try to knock the less desirable ones off at the beginning of the year so I don’t spend the rest of the year thinking about it.

7. Milestone: Kick the Bad, Embrace the Good

Damaging habits can hinder your journey toward good health and longevity.

Smoking and tobacco use are among the most detrimental habits you can have, significantly increasing the risk of various health issues, including cancer, heart disease, and respiratory conditions.

If you smoke or use tobacco, quitting is one of the most impactful steps you can take to improve your health.

Excessive alcohol consumption and recreational drug use are other habits that can jeopardize your well-being. Limit alcohol intake to recommended levels and avoid recreational drug use altogether.

Negative self-talk is another extremely bad habit, like a raincloud that follows you around, dampening your mood and your confidence. Constantly criticizing yourself or focusing on your perceived shortcomings can lead to a downward spiral of negativity.

This not only affects your mental well-being but can also impact your physical health.

Repeated negative self-talk can contribute to stress, anxiety, and even depression. It can erode your self-esteem, making it harder to face challenges and hindering personal growth .

Moreover, negative thoughts can become self-fulfilling prophecies, influencing your behavior and potentially creating the outcomes you fear.

Breaking the habit of negative self-talk involves cultivating self-awareness, challenging irrational thoughts, and replacing them with more positive and constructive ones.

It’s like training your brain to be its cheerleader rather than its harshest critic. Have you ever tried turning your negative thoughts around? If not, now is a good time to begin.

Roadmap to health, resources for working on bad habits

• Smokefree.gov : Provides resources and tools to help quit smoking.
• National Institute on Alcohol Abuse and Alcoholism (NIAAA) : Offers guidance on responsible alcohol use.

There are plenty of resources out there to help combat negative self-talk.

• “Mindset: The New Psychology of Success” by Carol S. Dweck, is a book that offers insight into changing negative thought patterns.
• Apps: Apps like Headspace and Calm provide guided meditations and mindfulness exercises, helping you become more aware of your thoughts.
• Therapy and Counseling: Professionals like psychologists and counselors can provide personalized strategies to overcome negative self-talk.
• Positive Affirmations: Using daily affirmations can help shift your mindset. Apps like ThinkUp and websites like AffirmationPod offer positive affirmations you can listen to regularly.
• Online Communities: Joining forums or groups where people share their experiences and strategies for overcoming negative self-talk can be supportive and informative.

Often, people can see their bad habits if they stop to take an honest look or ask a trusted friend to do so for them. It’s easier to replace a bad habit with a good one than it is to quit, which may work for you. See if you can stop the habit on your own, and if you can’t, seek help. You are worth it.

The biggest key to reducing negative self-talk is consistent practice. Changing thought patterns takes time, so be patient with yourself. Give the above resources a try and keep trying until you find what works for you.

8. Milestone: Preventive Measures

Prevention is a powerful tool in the pursuit of health and longevity.

Vaccinations, for instance, protect you from infectious diseases that can lead to severe health complications. Stay up-to-date with recommended vaccines, and consult your healthcare provider to ensure that you’re adequately protected.

Additionally, preventive measures extend to environmental awareness. Protect your skin by using sunscreen outdoors, and wear appropriate protective gear to protect yourself from physical harm.

Resources for prevention

• CDC Vaccines and Immunizations : Provides information on recommended vaccines and immunization schedules.
• Environmental Protection Agency (EPA) : Offers information on protecting your environment from pollutants and toxins.

I do all these things as I can, but I am not hard on myself when I forget or am delayed. Or procrastinate, because I’m not too fond of needles. Doing your best is part of accepting and loving yourself, as is not giving up on yourself.

9. Milestone: Find Your Balance

As you most likely already know, maintaining a healthy weight is essential for overall health.

Excess weight, particularly obesity, is linked to a range of health issues, such as diabetes, heart disease, and joint problems. Work with a healthcare provider and set a healthy weight goal that aligns with your unique circumstances if needed.

Monitor your weight regularly and make dietary and exercise adjustments as needed. Achieving and maintaining a healthy weight is a long-term process that requires consistency, patience, and a sustainable approach to eating and physical activity.

Resources for a healthy weight

• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) : Provides information on weight management and healthy eating.
• Obesity Action Coalition : Offers resources and support for individuals struggling with obesity.

Maintaining a healthy weight is all about finding a balance that works for you. Here are a few tips that might make the journey a bit smoother:

• Focus on a well-rounded diet with fruits, vegetables, lean proteins, and whole grains. Don’t forget healthy fats—they’re essential too!
• Be mindful of portion sizes. It’s easy to overeat when portions are too large. Try using smaller plates to help control portions.
• Drink plenty of water. Sometimes, our bodies can mistake thirst for hunger.
• Find an activity you enjoy , whether dancing, walking or hiking . Regular exercise not only burns calories but also has numerous other health benefits.
• Lack of sleep can interfere with your body’s hunger hormones and could lead to overeating. Try for 7-9 hours of quality sleep a night.
• Pay attention to what you eat. Try to avoid distractions like watching T.V. while eating. Mindful eating can help you recognize when you’re full and prevent overeating.
• Cut down on sugary beverages like sodas and juices. They can add a significant amount of calories without providing much nutritional value.
• Choose healthy snacks like fruits, nuts, or yogurt. Snacking can be a part of a balanced diet if done mindfully.

Consistency is key. Small, sustainable changes over time are more likely to lead to long-term success.

Remember, it’s not just about the number on the scale but also about how you feel and your overall well-being. And, of course, consult with a healthcare professional before significantly changing your diet.

Significant Stop: Keep Your Heart Happy

Cardiovascular health is a fundamental aspect of well-being.

Conditions like high blood pressure, high cholesterol, and diabetes can strain your heart and circulatory system, leading to heart disease and related complications.

Your healthcare provider can help you manage these conditions, providing guidance on medications, dietary choices, and exercise routines.

Understanding the significance of cardiovascular health empowers you to make heart-healthy choices. These choices include adopting a diet low in saturated and trans fats, maintaining a healthy weight, knowing your body composition , exercising regularly, and managing stress.

Resources for a Healthier Heart

• American Heart Association : Provides information on heart health, nutrition, and exercise.

Heart disease runs in my family. My dad has a genetic predisposition to it, which he’s been so kind as to pass on to me. I have all the wrong genes. Well, not all of them, but enough to be concerned and focus on a heart-healthy diet and plenty of exercise.

Do you know your family health history? If not, now is the perfect time to get started.

Significant Stop: Cancer Awareness

Cancer is indeed a formidable adversary, but early detection and prevention strategies can significantly reduce the risk of developing this life-threatening disease. Take the time to understand your cancer risk factors, including family history and lifestyle choices.

Follow the recommended screening guidelines for cancer, such as mammograms for breast cancer, colonoscopies for colorectal cancer, and skin checks for melanoma. Early detection can lead to effective treatment and improved outcomes.

Resources for cancer awareness

• American Cancer Society : Offers guidelines on cancer screenings and information about cancer prevention.
• World Cancer Research Fund : Provides information on cancer prevention through diet and lifestyle.

Cancer doesn’t have to run in your family for it to be a concern. The average American lifestyle is sufficient to make it a significant problem for everyone.

I try to get routine check-ups, wear sunscreen, and avoid the cancer-causing foods that the FDA is too afraid to prohibit in our country. Red meat, processed meat, processed food, alcohol, and dyes (Red 40, Yellow 5, and Yellow 6) are the main ones. All of these are excellent places to begin.

Significant Stop: Bone and Brain Health

Maintaining the health of your bones and brain is a long-term investment in your future.

To support bone health, ensure adequate calcium and vitamin D intake and engage in weight-bearing exercises like walking, running, or weightlifting. These activities strengthen bones and reduce the risk of osteoporosis. 

Brain health requires attention to mental stimulation and social connections. Keep your mind active by solving puzzles, learning new skills, and engaging in activities that challenge your cognitive abilities. Strong social connections are also associated with reduced cognitive decline.

Resources for brain and bone health

• National Institute on Aging (NIA) : Offers resources on brain health, including cognitive exercises and tips for staying mentally sharp.
• National Osteoporosis Foundation – Provides information on bone health and osteoporosis prevention.

Keeping your brain active and engaged is a great way to promote brain health. Here are some fun activities to give your brain a workout.

• Whether it’s crosswords, Sudoku, or jigsaw puzzles, they challenge different aspects of your brain and can be a lot of fun.
• Board games, card games, or video games that involve strategy and problem-solving can stimulate your brain and provide entertainment.
• Pick up a new hobby or skill. It could be playing a musical instrument, painting, cooking a new cuisine, or learning a new language.
• Dive into a good book. Reading not only expands your knowledge but also keeps your brain engaged. How easy can this be?
• Physical activity is not only good for your body but also for your brain. It increases blood flow and can improve cognitive function.
• Engaging in conversations and social activities can stimulate your brain. It helps with memory, attention, and overall cognitive function.
• Mindfulness and meditation practices can reduce stress, improve focus, and contribute to overall brain health.
• Exploring new places and experiencing different cultures can stimulate your brain and create lasting memories. Travel and adventure are the ultimate ways to make the most of life in more ways than one.

Remember, the key is to keep things enjoyable. When activities are fun, they’re more likely to become a regular part of your routine, contributing to long-term brain health.

10. Milestone: The Power of Connection

Humans are social beings, and our relationships and connections significantly influence our well-being.

Social connections provide emotional support, reduce stress, and offer a sense of belonging. Loneliness and social isolation, on the other hand, are linked to adverse health outcomes. Actively nurturing your social connections contributes to a fulfilling and rewarding life.

Resources for peopling

• Meetup : A platform to find and build local communities with shared interests.
• VolunteerMatch : Helps you find volunteer opportunities in your community.
• Habitat for Humanity : Helps you find local and worldwide opportunities to help others

Building connections with others is a beautiful and rewarding aspect of life. Here are some simple and fun ways you can foster those connections.

• Learning something new together can create bonds, whether it’s a cooking class, art workshop, or language course.
• Look for clubs related to your hobbies or interests. It could be a book club, hiking group (heart), or a board game night.
• Invite people over for a casual gathering. Sharing food or playing games can create a relaxed and enjoyable atmosphere.
• If you have a hobby, find local groups or online communities centered around that interest. It’s an instant conversation starter.
• Join groups or communities on social media platforms that align with your interests. Engage in conversations and make meaningful connections. This is an excellent option for introverts if you happen to be one…
• A simple “hello” can sometimes lead to a great connection. Strike up conversations with people around you, whether at work, in the neighborhood, or at social gatherings.
• Embrace diversity and be open to connecting with people with different backgrounds or perspectives. It can lead to rich and rewarding relationships .

Remember, genuine connections often come from shared experiences and a willingness to be open and authentic. Don’t be afraid to step out of your comfort zone and enjoy the journey of meeting new people.

Significant Stop: Purpose and Life Fulfillment

A sense of purpose and meaning in life can drive your pursuit of health and longevity. As you align your life with your values and aspirations, you find the motivation and drive to maintain a healthy lifestyle .

The activities and pursuits that bring you joy and fulfillment are uniquely yours. They may involve hobbies, volunteering, creative endeavors, or career aspirations. Embrace these activities as integral to your health and well-being.

Resources for Finding Your Purpose

• Coursera : Offers a wide range of online courses on various topics to explore your interests and passions.
• TED Talks : Provides inspirational talks on finding purpose and meaning in life.

Finding purpose and fulfillment is a personal journey that often involves self-reflection and exploration. Here are some steps to help you discover what gives your life meaning.

• What activities or topics make you lose track of time? What are you naturally drawn to? Your passions often hold clues to your purpose.
• Consider your skills and talents. What are you good at? How can you use these strengths to contribute to the world around you?
• Pay attention to activities that leave you feeling energized rather than drained. These can be indicators of what aligns with your true self.
• Define what success means to you. What do you want to achieve in different areas of your life? Setting personal goals can give you a sense of direction.
• Be open to trying new experiences. Sometimes, the purpose is discovered through exploration and pushing your boundaries .
• What principles and values are important to you? Aligning your actions with your values can provide a sense of purpose and fulfillment.
• Think about past experiences where you felt a sense of accomplishment or deep satisfaction. What elements of those experiences can you incorporate into your life now?
• Engage in conversations with friends, family, or mentors. Sometimes, others can provide insights into your strengths and passions that you may not see yourself.
• Read books, attend lectures, or listen to podcasts that explore topics related to purpose and fulfillment. Sometimes, external sources can trigger self-discovery.

Finding purpose is a journey, and it may take time. Be patient with yourself and be open to adjusting your path as you learn more about what truly fulfills you.

Remember, purpose is a dynamic and evolving concept. It’s okay if it changes over time, and it’s perfectly normal to continuously explore and redefine what gives your life meaning .

Significant Stop: Protect Your Surroundings

Your health is not just about your personal choices but also the environment in which you live. Minimizing exposure to environmental toxins and pollutants is essential. Ensure that your surroundings offer clean air and water, as these factors can directly impact your health.

Take steps to reduce your carbon footprint, support eco-friendly practices, and advocate for clean and safe environments in your community. Protecting the environment is a collective effort that benefits not only your health but the well-being of future generations too.

Resources for environmental safety

• Environmental Working Group (EWG) : Offers environmental health and safety resources.
• Earth911 : Provides information on recycling and eco-friendly practices in your area.

Significant Stop: A Stable Future

Financial health is another pillar of your overall well-being. The stress and anxiety that financial instability can cause have a significant impact on physical and mental health.

Resources for money management

• The U.S. government’s MyMoney.gov : Offers tools and information for financial planning and budgeting.
• Certified Financial Planner Board of Standards : Helps you find a certified financial planner for personalized financial advice.

Consult with a financial advisor to create a plan that aligns with your financial goals. By securing your financial future, you reduce stress and anxiety, which can positively impact your health.

To begin with, spend less than what you earn going forward. Start evaluating purchases based on need versus want. Wait several days before making otherwise spontaneous purchases. Pay off your debt as much as you can each month.

11. Milestone: Keep Moving Forward

Your journey to health and longevity is dynamic and ever-evolving. Regularly assess your progress, adapt your goals, and make changes as necessary. Your health roadmap is not set in stone; it’s a flexible guide accommodating your changing circumstances and needs.

Review your goals and assess whether you’re on track to meet them. Celebrate your achievements, no matter how small, and use setbacks as opportunities to learn and grow. The journey to health and longevity is a marathon, and persistence and adaptability are key.

Many apps, like MyFitnessPal and Fitbit, can help you monitor your health and fitness progress. You can also keep a journal along the way, a trip journal, if you will. Document your milestones, significant stops, thoughts, challenges, and wins. Revisit it often.

Whatever you do, don’t stop learning, growing or moving.

FAQs on Roadmap to Health

Commonly asked questions and answers to developing a healthy lifestyle.

The roadmap for health is a journey towards mental and physical well-being that is punctuated with meaningful milestones and significant stops, both of which are major goals to work towards for living a longer, healthier and happier life. Whatever your age.

Prioritize a balanced diet with fruits, vegetables, and whole grains. Engage in regular physical activity, aiming for at least 150 minutes per week. Ensure adequate sleep, manage stress through relaxation techniques, and stay hydrated. Avoid tobacco and limit alcohol intake. Regular check-ups and preventive screenings are crucial.

Longevity refers to the length of a person’s life or the duration of existence. In a broader sense, it encompasses strategies, practices, and conditions that contribute to a longer, healthier life, often associated with promoting overall well-being and delaying the aging process.

Jeanne Calment holds the record for the oldest person ever, living to 122 years and 164 days. Born on February 21, 1875, she passed away on August 4, 1997.

Wrap-up: Roadmap to Health

The pursuit of health and longevity is a satisfying and worthwhile endeavor. Is it effortless? No. Is it worth it? Without a doubt.

By setting clear goals, educating yourself, consulting with healthcare professionals, and following a structured plan, you can increase your chances of living a longer, healthier life filled with purpose, joy, and fulfillment.

As you navigate this roadmap, remember that the destination is not just a longer life but a higher quality of life. With each step, you invest in a future of well-being and satisfaction.

* The information provided here is for general informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare professional for personalized guidance. Wander Healthy and its representatives are not responsible for any consequences resulting from actions taken based on the provided information.  

Dr. Tammi Kaeberlein is the owner and author of Wander Healthy, a longevity lifestyle blog that helps people incorporate healthier options into their daily lives. She's also a scientist in the biology of aging and has earned certification as a sports nutritionist and personal fitness trainer. When she isn’t writing about health and wellness, she is usually outside somewhere.

How to Start Your Own Health & Wellness Journey

Published On: April 28, 2022

Categories: Mindfulness , Wellness

Health & wellness journeys are all the rage these days. But how do you know if now is the time for you to get started?

As the self-described CEO of health & wellness for The Mindfulness Journey (me. I’m The Mindfulness Journey), I’m here to guide you on your path to beginning a health & wellness journey.

Because I figure if you’re reading a post on The Mindfulness Journey you must be at least a little curious if not interested in starting a health & wellness journey.

So, what do you need to get started? Great question friend!

Questions to Ask Before Starting a Health & Wellness Journey

The #1 question that you absolutely, positively, need to ask yourself before starting a health & wellness journey is…

• Do I actually want to?
• Do I feel like I’m being “forced” to start one
• Why, do I want to start one?

These first few questions are all variations on a theme because there is no sense in digging any deeper into the “hows” of starting this journey unless you actually want to.

Because if you don’t really want to do this? It won’t stick. Trust me. Years ago as part of my own health & wellness journey, I started working with a holistic nutritionist. I had been having some difficulty healing post-surgery and we were trying to figure it out.

He ended up taking me off of: red meat, gluten, dairy, sugar, caffeine, and potatoes (which as an Irish person was a little terrifying – we live on potatoes, haha), it was definitely a challenge.

At that time I was consuming half a pot of coffee a day! The first few days were rough to say the least.

While this didn’t help me to heal what was going on, I did discover that I am gluten & lactose intolerant, so that was helpful. I also discovered that I slept better AND felt more well-rested when I was off coffee.

These days I have gone back to drinking one cup of coffee a day in the morning – I really enjoy my time sitting down with my almond milk latte. It’s now a part of my morning routine.

What’s Your Why?

This change to my diet that I undertook with the holistic nutritionist and under the advisement of my doctor was a HUGE change. And if I wasn’t motivated and committed to making the change it would never have stuck. He literally took me off of everything that I ate at the time – I had NO idea what I was going to do instead – but of course, I was able to figure things out over time.

If I wasn’t motivated? I would never have been able to stick to it. My neurosurgery scar wouldn’t heal so clearly I had a strong motivation to make this big change. While you don’t need to have a health crisis to encourage & motivate you to start a health & wellness journey you do need something to keep you going.

Not only will we be more likely to stick to it if we WANT to make this type of lifestyle change BUT we also WON’T beat ourselves up when things don’t stick. Because we will have learned that these bits are NOT part of our wellness journey.

As I said above, when I first started I went off of coffee but I’m back to it now. It didn’t stick because I really enjoy coffee but it did support me in drinking less.

Tips That Actually Work

The first tip is to answer the questions above. Since you’re still here I’m guessing you answered yes to the above is yes and that you’re motivated and willing to undertake to start this journey.

• The first tip is to start a journey that works for you & your lifestyle. For example, are you a morning person or a night owl? Because if you’re a night owl then waking up at 5 am is probably not for you. Choose things that make sense for you – forget all the “6 things healthy people do” lists and pick things that make sense for your life. I get up at the same time every day, I make my breakfast and I spend some time reading – this works for me. I like to ease into my day but you might be someone who prefers to get up and get going. Both options are fine but only you will know what kind of morning routine will work for you.
• Test, test, and test again. My health & wellness journey has changed over the years. What worked one year no longer works for me. I like to exercise in the morning but these days it makes more sense for me to exercise in the afternoon. Try things out see if they work, keep what does, and toss out what doesn’t. I invite you to do the same. The other day I added seed cycling to my journey, I’ll give it a few cycles to see what I notice and then decide whether or not to keep doing it.
• Make space for new things and for habits to form. Starting a new habit takes time for it to stick. One of the best strategies that I’ve found has been from James Clear’s book Atomic Habits (*not an affiliate link, I’m just a fan*). He talks about habit stacking – sticking the new habit to something you’re already doing and for me, this has been so helpful. I stacked my morning meditation to the end of my existing morning routine and now I never miss a practice.
• Choose things that fill your cup up. I am not an early morning riser so making getting up at 5 am part of my routine will not work. NOPE. As an introvert, a lot of the things on my list are quiet and solitary but you might need to be around people to fill your cup. Go back to #2 and try things out and see what works. Then make a list of those things that fill your cup up and keep investigating to see which ones you want to keep.

Some Ideas to Get You Started.

The following are the things that make up my health & wellness journey. As I’ve said, some of these things might not work for you but maybe you’ll get some inspiration for things to try?

• Create a morning routine – my routine involves getting up at 7am, making my breakfast (usually overnight oats) and then sitting down with an almond milk latte and a self-help book. I read 1-2 chapters a day, meditate, practice my affirmations and then get ready for the day.
• Get dressed – hear me out. I know that we’re all coming off a couple of years stuck at home where it’s been #sweatpantsforlife but there is a shift that happens to your mood when you get dressed in regular clothes. Now, I tend to live in skirts & dresses but that’s what makes me comfortable – it’s rare to see me in jeans. Over the many lockdowns and surgeries I did indulge in that sweatpant life but for the most part my mood is 🔼🔼 when I’m in bright and fun clothes.
• Meditate – obviously as part of The Mindfulness Journey I’m going to suggest meditating, haha. The benefits of meditating are numerous and I could speak for hours on why you should add in meditating. Instead I’m going to share a link to my free 7 day challenge so you can try it for yourself.
• For my fellow introverts – reading, journalling, walks in nature, spending some time sitting in stillness; these are all things that make up a big part of my wellness journey. Spending time quietly allows me to recharge and fill my cup back up so that I can get back to being around friends and engaging in my more social activities.
• Creating a meal plan that works for you – as I mentioned above I gave up gluten and dairy and have never looked back. The one time I tried reintroducing both of them I was 🤢🤢 so it’s going to be a no for me. These days while I’m in between surgeries I’m eating a lot more proteitn – all the protein – but this is only a temporary change. I’ve tried a number of things over the years and have discovered that I feel my best on a gluten-free mediterranian diet. This is what suits me so I continue to stick to it.

Now its Your Turn

At this point, you’ve got several tips and ideas to kick off your own health & wellness journey. One of the things I’ll suggest is to start small and slow. Make one (no more than 2) changes and test them out for a couple of weeks. Remember, slow & steady wins the race.

A wellness journey is often a lifelong commitment so there is no need to rush things. Take it slowly try things out and see what works for you.

Questions or comments? Please let me know below, I will do my best to get back to you ASAP.

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Hey there, I'm Charlene!

I help creative entrepreneurs with chronic illness create a sustainable business that fits their lifestyle without letting imposter syndrome take over.

Charlene is an entrepreneur, psychotherapist and mindfulness coach living with chronic illness after she was hit by a bus.

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How To Start A Wellness Journey: 10 EASY TIPS

You wish to start on your well-being for various reasons but feel lost or overwhelmed. You probably have watched different videos and tried multiple quick diets & exercises which have made you feel unmotivated. Don’t worry. I have been there, so I will share with you  how to start a wellness journey  that works for you today!

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This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Please read full disclosure  here .

Let us first understand a few of the most asked questions people have regarding starting your wellness journey.

Table of Contents

What is Wellness, and Why is it important?

Wellness means “a state of being in good health as an active pursuit goal.”

In simple terms, it means – actively focusing and being in overall good health.

Even though it is obvious that we all need to be healthy to function properly in life. Even if one area of our health is suffering, it also impacts all other parts of life.

For example- If your mental health is not excellent, it impacts your daily routine, relationships, and work.

If you are not Fit ( and by fit, I don’t mean slim body), you may get tired quickly and find it hard to do many physical-related activities.

Hence, Wellness comes as a first priority we should focus on. Only then can we focus on other parts of our life!

What is a health journey?

Being healthy is not a one-day thing you achieve; you never have to work on it again. Instead, it is a journey and even reaching a certain level of well-being happens with time

for some people, it takes months and years, and even then, there is no end line to it. You have to keep working on it for the rest of your life.

What are Wellness and fitness?

The term Wellness and fitness often get inter-used and misunderstood by people.

When you think about the term wellness, the first thing that may usually pop up in your head would be the body and looking “fit physically,” and that term actually means fitness.

Wellness focuses on all the 7 areas that I will share below.

What are the 7 areas of Wellness?

Mental, Physical, Social, Financial, Spiritual, Environmental, and Vocational  are the 7 areas of Wellness.

Toxic Wellness Culture

Before I share with you how to start a wellness Journey, I want to talk about the Toxicity that has been going around.

When you start learning about being healthy, you may come across many people sharing extreme hacks and methods. Often, the techniques or products could be better for us and can leave us with negative results, or they are just a SCAM.

There is also a trend that has been started where people for promoting Wellness end up creating a rigorous and extreme lifestyle that eventually leads to failure and giving up

you will find many influencers sharing how they use everything natural and don’t consume even the slightest of sugar for a month or so even though it seems healthy, but you will find that it is not ideal or possible for each one of us to do it

It does work this way

and that’s precisely what I will share with you today

Wellness is all about Balance

My wellness Journey experience

My wellness journey started a bit late in school; initially, my Goal, like everybody was to get fit because I was insecure, and I would begin to watch various diets and exercise to get well as soon as I can

Obviously, I failed

It was challenging to follow those diets where I was hardly eating and, on top of that, working out. It did not make me feel good.

I am thankful I did not continue these diets for a long time and gave up in just a couple of days.

Yet I kept trying something or the other to get fit which I shared in another post about how  A Positive Mindset Helped Me Lose 7kgs! 

In short, There was a week or maybe two where I workout every day and avoided eating junk food and ate lots of fruit instead, and obviously, after a week, I stopped.

After I stopped doing it, I started feeling a bit low and realized I wasn’t feeling this way a week ago.

In fact, I felt confident.

Eventually, I decided to do the workout again and realized that It made me feel good.

Whenever I would do Zumba dance or any other at-home workouts – It boosts my mood and self-esteem.

With time – I started incorporating healthy meals into my day that were also tasty. I continued to eat junk food but now, in moderation.

It was when I discovered The  Lavendaire  channel and started doing some of her self-love journal prompts and activities.

I started following more people like these, which made me aware of self-love and Wellness. I began practicing affirmations, journaling, and hobbies and focusing on my passion!

Even though it’s been many years, I still feel like a beginner. There is so much more I want to add to my life!

So, this is how I started my wellness journey, and along the way, I made many mistakes and learned a few lessons.

• Have patience; we aim to know to achieve something in a day but make It a part of our lifestyle.
•  Wellness, as I said above, is about the balance of both sides – while I focus on implementing healthy eating habits, I do eat junk food once in a while in moderation.
•  It’s normal to have breaks in between when you don’t feel like pushing, but always come back and start again.
•  Everyone’s Journey is unique and different, so don’t compare yourself to others.
•  Keep going, but Don’t be too hard on yourself.

How to start your wellness Journey

There are a few points and tips to know when starting your wellness journey

• The First thing to keep in mind is, again- It’s going to take time, and you will start seeing results gradually
• You have to start by focusing on one area at a time; once you have become comfortable with it, you can add another
• Whenever you would like to give up – Think about your why. What is the reason for you starting this? It will keep you going!
• Stay consistent in all the steps. It’s okay to take breaks in between and miss our Routine but get back on track from the next day onwards!

What are the steps to wellness?

Now I will be sharing step by step Guide!

• Know Your Why

The first step towards starting your wellness journey is first to know the motive behind it,

What is the real reason you want to start a wellness journey?

If your motive needs to be clarified, you will give up easily during challenging times; if you are starting it because of pressure or comparison, then again, you will not enjoy the process and will give up eventually.

Your why could be anything that is pushing you positively, that will keep you going

2. Identify your current wellness

Once you have identified why you need to know where you are currently in terms of Wellness.

How is your mental, physical, and emotional health? How would you rate your financial and social life? Be 100% Honest.

It is not to demotivate you but to only make you aware of your current being; once you know, you will be clear about where to start and set goals!

3. Set realistic Goals

Once you know your current position, it is time to set goals and

It is imperative to be clear and realistic about your wellness goals! In this step, being patient is very important as it is very issued to get influenced and excited to go for quick hacks

Remember, Every Journey is different; for some, it may take a while, and some may have to put in a little extra work.

Take  an empty notebook  and write down where you want to reach in all areas of Wellness and by when.

For example – you may feel you have been feeling down, and your emotions have a roller coaster; you can try to set goals to help you.

If you feel tired and out of energy, you need to give more attention to your health. All this will help you set  CLEAT AND SMART GOALS!

GOAL IDEAS FOR THE WELLNESS JOURNEY

• Getting a total of 8 hours of sleep
•  Reading ‘n’ of books in a month
•  Make time for “this side.”
•  Drink water
•  Seek Therapy
•  Workout Challenge
•  Take Break
•  Walk more
•  Join a Class

4. Choose one Goal

Setting various goals for all 7 areas may feel overwhelming and too much.

Do not make the mistake of starting with all areas altogether

Choose One Goal from any of the areas of Wellness first, think carefully and see which requires your attention first.

Once you focus on one and get the hang of it, you can add one more area.

Likewise, one by one, you can focus on all of them!

Remember, we are here for the long run, so start slow and effective!

5. Develop Habits for the same

After Choosing your goals, you need to list all the habits you can start to accomplish them!

There are many ways to achieve a goal

for example- if your Goal was to get fit, then walking more, at-home workout for ‘n’ no of minutes, or joining a gym or dance class are some of the few ways to choose from

Set your Habits

HABITS FOR YOUR WELLNESS JOURNEY

• Self-care Habits
•  Money Habits

READ 70 List of Good Habits To Make Your Life Better!

11 Healthy Morning Habits You Need To Start Now

6. Break it down and add to your Routine

You should further break it down more simpler and add it to your Routine. The more you break it down into small steps, the easier they will look!

For example- you choose to work out 3 times a week at home to start your wellness journey to get fit. You further break it down to all the workouts you are going to and set a time for it, maybe morning 20 minutes after waking up.

7. Be adjustable

Even though being a disciple is ideal and great, there are times when life gets in the way, but there is a festival or early meeting, you are not well, and so on.

Changing your years of habits and lifestyle is no joke; it comes with challenges. Don’t get disheartened.

Be Flexible and set another time for it, or start again tomorrow!

8. Learn daily

Learning every day about your goals and various effective ways can help you get deeper and faster in your wellness journey.

I started learning about it daily when I decided to focus on self-love. I would watch videos on Youtube of people sharing how they overcame insecurities, listen to podcasts, read books, and apply those methods in my life.

9. Track Your Journey

Tracking your whole Journey is terrific and meaningful; not only can you look back and see how much you have grown ( which is such a beautiful feeling), but you also set new goals.

Take pictures, and write down in a journal your before and after. Practice journal prompts before you start your Journey and answer the same question every few months.

When you look back at all the answers, you can see how much you have changed over a period

10. Make It Fun

Last and most important, to make your Journey Fun and enjoy the whole process Like I said in the beginning, It is not a one-time thing but instead a Lifestyle. You have to enjoy it every day to continue and see actual results!

Wellness Journey resources and Essentials

To help you in your wellness Journey, I want to share some of the resources that have helped me!

Wellness blogs

Lavendaire .

is a blog started by Aileen related to everything from passion to self-discovery and creating a meaningful life

• She also has a Youtube Channel regarding the same. She has helped me tremendously in my self-growth Journey and in creating a meaningful life.

Wellness books

Atomic habits.

Atomic habits  are my no 1 recommendation for those wondering how to start your Wellness Journey! This Book is gold-filled with habits and a guide on how to get better every day! This will be your sole guide in developing habits to pursue your wellness goals!

When It comes to eating mindfully and learning about sound and harmful ingredients, I Consider VANI HARI – The food babe Owner, to be the best! She is a professional and has all the best recommendations for products you swipe for over the counter.

Wellness Podcasts

I have a Full post on all the podcasts I started listening to in my 20s when I began my wellness Journey!

Wellness Resources

The five minute journal.

You must have seen  this journal  on TikTok or Instagram. It’s trendy and for the right reason! I have known about this journal since I was 16. This journal was created by Mimi and Alex ikon.

Mimi Ikonn has been highly inspirational in my wellness journey; not only this but The five-minute journal is recommended by Tim Ferris, who is a #1 life coach!

USE CODE: HARSHITA10 AND GET 10% OFF ON ANY PRODUCT

What are at least 3 strategies you will utilize to maintain your high-level wellness journey?

To help you Summarize this, I want you to focus on just 3 things throughout your Wellness Journey

• To be consistent : Many people give up just before they start to see the result! So, stay consistent and keep moving forward
•   To Keep Pushing : Your Goal should be to keep pushing yourself to the next level and to move up in your Journey. As much important it is to not go back, it is important to stay still
•   Please don’t be hard on yourself:  Don’t be too fixated on getting it right or perfect; give yourself grace and go with the flow!

This was My guide on how to start a Wellness Journey! I have Put down all the key steps and points to help you begin your Journey!

Make sure to let me know in the comments. What are some areas you want to start focusing on?

Pin for Later!

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Great tips. I really do feel like 2023 is my year and will be able to accomplish a lot! Your blog gives me great hope, so thank you!

Thank you Shelby! All the best for 2023!

Your wellness guide has been so helpful. Thank you for sharing this with me.

Your Welcome! I am happy to know you found it helpful!

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Lots of Love Mariam

Healthy Living Made Easy For Busy Souls

How to Start a Wellness Journey: Your Ultimate Guide to a Healthier Life

Looking to start working on yourself? Here are 8 tips on how to start a wellness journey for a healthier and happier you.

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Embarking on my wellness journey was a turning point in my life. I’ll be honest, like many people, I struggled—a lot. At first, I had no idea where to start, but slowly, as I educated myself on the right way to begin a wellness journey, everything started to fall into place. Today, I want to share with you a short guide on how to start a wellness journey, one that I’ve created through my own experiences and discoveries.

My wellness journey officially began about two years ago. However, it wasn’t until last year that I felt like I was truly doing things ‘properly.’ The reason for my journey was deeply personal—I wanted to regain a sense of myself after becoming a mother. I knew that for my family to thrive, I needed to prioritize my own health.  The challenges with my mental health after giving birth made this even clearer. It was a realization that led me to seek change and, most importantly, to educate myself on how to improve both my physical and mental well-being.

Along the way, I’ve learned invaluable lessons and gained insights that have transformed not only my life but also my family’s.

A few weeks ago, I published a blog post about 10 things you should know before starting a wellness journey. If you haven’t read it yet, I highly recommend doing so before diving into this post. Click HERE to read more. It provides the foundation for what you should know as you start your wellness journey.

This post is all about how to start a wellness journey.

How To Start A Wellness Journey

8 Tips On How To Start A Health And Wellness Journey

1. assess your current lifestyle.

Evaluating your current lifestyle is like looking in a mirror before starting your wellness journey – it shows where you stand. It’s your starting point, the base for building a healthier and happier you.

When I began my wellness journey, I first took a good look at my life. I discovered some important facts. We were ordering unhealthy takeout twice a week, exercise was irregular (sometimes, I’d go a whole month without it), and my sleep patterns were all over the place.

So, I made a plan: cut down on takeout, commit to weekly exercise, and find strategies for healthier habits.

As you assess your own lifestyle, think about these questions:

• How do you honestly feel about your well-being right now?
• Are there habits impacting your health?
• Is your physical health getting the attention it deserves?
• Do you make time for activities you enjoy?
• Are there stressors you need to address?
• How’s the quality and duration of your sleep?
• Do you have a sense of purpose and fulfillment?

Answering these questions helps prepare the foundation for your wellness journey. It pinpoints areas needing improvement, making the next step (goal setting) easier.

2. Set Clear Goals

Once you’ve taken a good look at your current lifestyle, the next step becomes much easier. In fact, you can set various goals, not just improving what you’re doing now. For instance, when I began my journey, I aimed to enhance my eating habits and workout routine. However, I also set a new goal—to prioritize my mental health through daily self-care practices.

Setting goals is an important part of the process, and breaking them into manageable tasks is the key to success. Consider this: if you’re looking to eat healthier, rather than changing your entire diet at once, start with a single healthy meal each day. I kicked off by changing my breakfasts and replacing sugary store-bought cereals with homemade, sugar-free, high-protein, and fiber-rich alternatives. Gradually, I incorporated healthy lunches , snacks , and dinners . It’s all about taking it slow.

Remember, setting a goal isn’t about going all-in from the get-go. It’s about breaking it down into manageable tasks that will help you achieve your end goal.

To help you set these goals, consider using the SMART method:

• Specific: Make your goal clear and well-defined. What do you want to achieve? Why is it important? How will you get there?
• Measurable: Ensure your goal is measurable so that you can track your progress and know when you’ve succeeded.
• Achievable: Make your goal realistic and within reach, considering your resources and skills.
• Relevant: Align your goal with your values.
• Time-Bound: Set a timeframe for your goal to create urgency and prevent procrastination.

Applying the SMART criteria transforms vague ideas into actionable, achievable objectives. For instance:

• Non-SMART Goal: “I want to get in shape.”
• SMART Goal: “I will lose 10 pounds in the next three months by exercising for 30 minutes a day, five days a week, and by following a balanced diet. I will track my progress weekly.”

So remember setting yourself SMART goals is a key step on how to start a wellness journey.

Similar Posts You May Also Like:

• 10 Essential Things To Know When Starting Your Wellness Journey
• 10 Tips: How To Stay Consistent With Working Out
• Mental Health And Exercise: The Path To Inner Balance

3. Don’t Copy Trends

Don’t copy every trend you come across on social media. While it’s perfectly fine to get inspired, copying isn’t the way to go. Everyone’s journey is unique, and what works for someone else may not work for you. However, if you spot a trend that aligns with your goals and can genuinely help you, then by all means, embrace it! Here are some reasons why mindlessly copying every trend isn’t the best approach:

1. Short-Term Focus: Trends are here today, gone tomorrow. Relying solely on trends may not lead to sustainable, long-term wellness.

2. Individual Differences: Wellness is a personal journey. What benefits one person might not suit another due to variations in genetics, lifestyle, and preferences.

3. Sustainability: A wellness journey should prioritize lasting well-being. Trends often lack sustainability and can lead to burnout or frustration.

Instead of copying trends, consider a more thoughtful and customized approach to your wellness journey. Experiment with various wellness practices and with what aligns best with your unique goals and values. Ultimately, a wellness journey should revolve around informed, sustainable choices that enhance your overall well-being.

4. Increase Your Knowledge

I wish I’d taken the time to educate myself from the very beginning! It would have saved me so much time and effort, but, on the bright side, I’ve learned valuable lessons through my mistakes. Understanding the importance of nutrition, exercise, sleep, and stress management is vital for maintaining good health.

Here are two of the benefits I have experienced from educating myself through podcasts, books, and YouTube videos:

Long-Term Success:   Having a good understanding of wellness basics helps you make lasting changes in your daily life instead of seeking quick fixes. This way, you’re on a path to long-term success and can keep up your progress.

Motivation: Learning how wellness practices positively impact your health can be highly motivating. Knowledge serves as a reminder of why you embarked on your wellness journey in the first place.

I’ve gained a wealth of knowledge from listening to podcasts. For instance, I discovered that stress can hinder fitness results, impact gut health, and affect mental well-being. This is why I have been incorporating daily self-care in my morning and night routines to ensure I have stress under control. So educating yourself can really help you improve on your wellness journey.

5. Track Progress

Keeping track of your wellness journey is a game-changer. Whether through a journal or wellness apps, monitoring your progress boosts accountability and shows how much you’ve achieved.

Tracking is your consistency secret weapon. Consider investing in a planner with a tracking section to note daily activities aimed at making you healthier and achieving your SMART goals.

I began the year tracking, and now it’s second nature. It can even help you form habits—they say it takes around 60 days to establish one. So, get tracking and make progress part of your routine!

6. Stay Consistent

Consistency is the secret to long-term success. Don’t get disheartened by setbacks; see them as chances to learn and grow. Consistency is the path to developing self-discipline, where being healthy becomes part of who you are.

It’s not about the duration of your workouts or the length of your morning or evening routines—it’s all about how consistent you are. Quality beats quantity. Focus on maintaining that consistency rather than obsessing over the duration or volume.

Even if life throws you off track for a day or two, it’s absolutely fine! Remember, the real goal is long-term consistency. Once you’ve built self-discipline, even after a week off due to a vacation, for example, getting back on track is easy because your wellness journey is a part of who you are.

Here are some strategies that have worked wonders for me in staying consistent:

1. Scheduling: Treat your healthy habits like you would a doctor’s appointment. Put them in your schedule to make them a priority.

2. Tracking Progress: Creating a streak can be motivating. The more consistent you are, the more appealing it becomes. This builds your consistency until it turns into self-discipline.

3. Habit Stacking: This technique helps you establish new wellness habits and maintain consistency. Identify a habit you already do consistently, like brushing your teeth in the morning. If you want to start a morning exercise routine, link it to your existing habit. After brushing your teeth, immediately do a 10-minute stretch or workout. Repeat this every day until it becomes a consistent habit.

By staying consistent and employing these strategies, your wellness journey becomes a natural part of your life, leading you toward your health and wellness goals with ease.

7. Be Flexible And Enjoy The Process

To truly enjoy your wellness journey, it’s essential to stay flexible and set manageable tasks for yourself. This starts by examining your current lifestyle and figuring out how each goal can fit into your daily routine.

For instance, if your goal is to work out five times a week, it’s crucial to be flexible. Ask yourself how much time you realistically have for exercise during the day. Many of us begin with ambitious one-hour gym sessions, but that’s not manageable for everyone. When I first started my wellness journey, I tried to squeeze in hour-long workouts 4 to 5 times a week, and guess what happened? I ended up quitting because it was too much to handle, and I didn’t enjoy it. That’s when I realized that flexibility is the key to consistency. As a parent, I found I could only spare 10-30 minutes, and by doing short home workouts, I could stay consistent and reach my goals.

Another aspect of flexibility is understanding that life can sometimes get in the way. There might be days or even weeks when you can’t complete a task as planned. The key is to stay consistent in the long term and not give up just because you missed a few days or a busy week. It’s about your journey’s duration, not what you achieve in a short span.

Lastly, remember to focus on enjoying the journey rather than obsessing over the results. Marry the process, divorce the results. By adopting this mindset, you’ll find more satisfaction in your wellness journey.

8. Adapt And Evolve

Stay open to adjusting your wellness plan as needed because our needs evolve over time. Your journey will have different chapters: a plan at the start, changes in the middle, and updates by year-end. This is perfectly normal since our wellness needs can shift.

For example, when I began, my goal was to shed baby weight through weight loss. However, after educating myself (step 5), I realized that focusing solely on weight loss was causing muscle loss. So, I adapted my plan, shifting from cardio to prioritizing weight training.

Understanding that your goals and plans can change is vital. It’s a sign of growth, evolution, and learning. Embrace change, as it shows you’re becoming more knowledgeable on your journey. Don’t fear it; welcome it as a part of your wellness evolution.

Remember that how to start a wellness journey is a personal and ongoing process. It’s not about perfection but about making consistent efforts to improve your well-being over time. Start small, be patient with yourself, and enjoy the journey towards a healthier and happier life.

I hope you found these tips valuable!

Make sure to follow my socials – Instagram , Pinterest , TikTok , Amazon Storefront , and LikeToKnowIt – for more healthy lifestyle content! 

Lots of love, Mariam x 

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This post was all about how to start a wellness journey.

Other posts you may also like:

• The Ultimate Guide To Wellness Essentials: Must-Have Items For A Healthy Lifestyle
• Meal Planning Tips: Save Time, Eat Better, And Take Control Of Your Diet
• Gut Health Guide: 10 Vital Habits For Wellness

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Starting Your Journey to Healthy Eating and Active Living: A Comprehensive Guide

• Post author: admin
• Post published: July 15, 2023
• Post category: Blog

Welcome to your first step toward a healthier, happier life. At the Center for Healthy Eating and Activity Research (CHEAR), we believe in empowering individuals to take charge of their health through sound nutritional choices, balanced diet, and regular physical activity. This article will take you on a comprehensive journey, providing you with the knowledge and resources needed to establish and maintain healthier habits.

Why Healthy Habits Matter

Health isn’t merely the absence of disease—it’s a state of complete physical, mental, and social well-being. The decisions we make daily about what to eat and how to move our bodies play a crucial role in maintaining optimal health.

• Longevity : Healthy habits like eating nutritious food and staying active can increase your life span and improve your quality of life.
• Disease Prevention : They can help prevent chronic diseases such as diabetes, heart disease, and certain types of cancer.
• Mental Health : Good nutrition and physical activity improve mental health by reducing symptoms of anxiety and depression.

A Guide to Healthful Eating: Making Nutritious Choices

Healthy eating is not about rigid dietary limitations or depriving yourself of the foods you love. It’s about feeling great, having more energy, and stabilizing your mood. Here are some detailed tips to help you make healthier food choices and foster better eating habits:

Choose Whole, Unprocessed Foods

When it comes to nutrition, it’s best to consume foods as close to their natural state as possible. Whole, unprocessed foods—such as fresh fruits and vegetables, whole grains, lean proteins, and healthy fats—are packed with essential vitamins, minerals, and fiber that your body needs to function optimally.

For example, try to choose:

• Whole grains like brown rice, oatmeal, or whole-grain bread over refined grain products like white rice and white bread.
• Lean proteins like fish, poultry, or plant-based proteins like lentils, quinoa, and tofu, instead of processed meats.
• Healthy fats from sources like avocados, nuts, seeds, and olive oil, rather than unhealthy fats found in fried foods or baked goods.

Moderate Portions

It’s not just about what you eat, but also how much you eat. Even healthy foods can contribute to weight gain if eaten in large amounts. Be mindful of portion sizes to avoid overeating. This doesn’t mean you need to measure or weigh everything you eat—just be aware of what a serving size looks like.

Here are some simple ways to keep your portions in check:

• Use smaller plates and bowls to make your portions appear larger.
• Fill half of your plate with fruits and vegetables, a quarter with protein, and the remaining quarter with grains.
• Listen to your body’s hunger and fullness cues. Eat when you’re truly hungry, and stop when you’re satisfied, not necessarily when you’re full.

Prioritize Plant-Based Foods

Increasing your intake of plant-based foods like fruits, vegetables, nuts, and seeds can have significant health benefits. These foods are rich in fiber, vitamins, minerals, and antioxidants that support overall health and can help prevent chronic diseases.

Aim to fill half of your plate with colorful vegetables or fruits at each meal. They not only add a variety of flavors and textures to healthy meals but also make your meals more visually appealing.

Limit Added Sugars

Added sugars contribute to empty calories—calories that provide little to no nutritional value. These can lead to weight gain and health problems such as heart disease and diabetes. While some added sugar in your diet is okay, it’s important to limit your intake.

Be mindful of hidden sugars in processed foods, even those that don’t taste sweet, like bread, sauces, and salad dressings. Look at the nutrition labels and try to avoid products with a lot of added sugars.

The Power of Hydration: Benefits of Drinking Water

Water is essential to life. It makes up about 60% of your body weight and is involved in numerous bodily functions. Despite its importance, many people don’t consume enough water daily. Here’s a deeper dive into why staying adequately hydrated matters:

Boosts Energy

One of the first signs of dehydration is feeling tired or fatigued. When you’re dehydrated, your body doesn’t have enough fluid to carry out normal functions, which can drain your energy and make you feel tired.

Water is critical for producing energy in your cells. Drinking enough water ensures that essential nutrients are transported to all organs in the body, helping you maintain good energy levels throughout the day. If you’re feeling a mid-afternoon energy slump, try reaching for a glass of water before grabbing a caffeinated beverage.

Supports Digestion

Water plays a crucial role in digestion, starting from the moment we take our first bite. Saliva, which is almost entirely made up of water, begins the process of breaking down food. It helps dissolve food particles, allowing them to pass more easily through the digestive tract and be absorbed efficiently.

In the intestines, water aids in the absorption of nutrients and the proper elimination of waste. Staying well-hydrated also prevents constipation by maintaining adequate moisture in your stool.

Promotes Weight Loss

Drinking water can also support weight loss and weight management efforts. It has zero calories and can help control your appetite. Often, our bodies can confuse thirst for hunger, leading us to eat when we are, in fact, dehydrated. Drinking a glass of water before meals can help control appetite and prevent overeating.

Research also suggests that drinking water can boost metabolism. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking 500 ml of water increased metabolic rate by 30% in both men and women.

To stay well-hydrated, aim for at least eight 8-ounce glasses of water a day. This is the 8×8 rule and is easy to remember. However, individual needs vary depending on factors such as activity level, age, and climate. Therefore, some people might need more. A good indicator of hydration is urine color – it should be light yellow.

Keep in mind, all fluids count towards your daily total, not just water. This includes drinks like tea and coffee, and high-water content foods like fruits and vegetables.

Sleep is Connected to Nutrition and Exercise

Sleep is not just a passive state where nothing happens. It’s an active, essential process during which important physical and mental restoration occurs. The quality and amount of sleep we get influences our eating habits, workout performance, and overall health. Here’s a more detailed examination of how sleep interacts with nutrition and exercise:

Sleep and Nutrition

Sleep plays a significant role in regulating our appetite and food choices. Lack of adequate sleep can affect the hormones that control hunger and satiety, namely ghrelin and leptin. Ghrelin, often referred to as the ‘hunger hormone,’ signals your brain that it’s time to eat. Leptin, on the other hand, sends signals indicating that you are full.

When you don’t get enough sleep, your body produces more ghrelin and less leptin, making you feel hungrier than when you’re well-rested. This can lead to increased calorie intake and poorer food choices, like reaching for high-sugar, high-fat comfort foods.

Moreover, sleep deprivation can impact insulin sensitivity, a risk factor for the development of type 2 diabetes and obesity.

Sleep and Exercise

A good night’s sleep and regular physical activity are two pillars of health. The relationship between sleep and exercise is bidirectional and complex.

On one hand, sleep enhances athletic performance. It aids in the recovery and repair of tissues, reduces the risk of injury, and improves focus and coordination. Athletes who get sufficient sleep have been shown to have better speed, accuracy, and reaction times.

On the other hand, sleep deprivation can impede exercise performance. Lack of sleep can lead to decreased energy levels, reduced endurance, and lower motivation to exercise. Furthermore, prolonged sleep deprivation can lead to overtraining syndrome, a condition marked by a decrease in performance and prolonged recovery periods.

Simultaneously, regular physical activity can promote better sleep. Exercise helps regulate the body’s circadian rhythm, our internal biological clock that cues us when to sleep and wake up. Moreover, physical activity is known to improve sleep quality and increase sleep duration.

Prioritize Quality Sleep

Given the importance of sleep in regulating our eating habits and exercise performance, it’s crucial to make good sleep a priority. The National Sleep Foundation recommends adults aim for 7 to 9 hours of sleep per night.

Here are some tips for better sleep:

• Keep a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
• Create a sleep-friendly environment: Keep your bedroom dark, quiet, and cool.
• Limit exposure to screens before bed: The light emitted by phones, tablets, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates sleep.
• Be mindful of what you eat and drink close to bedtime: Avoid large meals, caffeine, and alcohol near bedtime as they can disrupt your sleep.

By understanding the intricate connection between sleep, nutrition, and exercise, you can make better-informed decisions to improve your health and well-being.

Tips for Increasing Daily Physical Activity

Physical activity plays a vital role in maintaining health and wellbeing. Regular exercise can help control weight, reduce risk of chronic diseases, improve mental health and mood, and promote better sleep. However, integrating more physical activity into daily life can sometimes feel challenging. Here’s a detailed look at how you can add more movement to your day:

Set Realistic Goals

When starting any new fitness regime, it’s crucial to set achievable and specific goals. This might mean starting with a 10-minute walk each day and gradually increasing the time and intensity as your fitness improves. By setting manageable targets, you’ll avoid feeling overwhelmed and stay motivated as you achieve each milestone.

Remember, the goal is not perfection, but progress. Any activity is better than none, and it’s perfectly fine to break your activity up into shorter sessions throughout the day.

Make it Fun

One of the best ways to stay motivated to move is to choose activities that you genuinely enjoy. This could be dancing, cycling, hiking, swimming, or even gardening. If you enjoy the activity, you’ll be more likely to stick with it.

Additionally, consider incorporating variety into your routine. This can prevent boredom and help you engage different muscle groups. If you usually go for a run, try swimming or a yoga class for a change.

Get Up Regularly

Extended periods of sitting can have negative health impacts, even if you exercise regularly. Try to break up long periods of sitting by standing up, stretching, or taking a short walk every 30 minutes.

At work, you could try a standing desk or hold walking meetings. At home, stand or do some light exercises during TV ad breaks. Small changes like these can add up to make a significant difference to your overall activity levels.

Make Activity a Part of Your Daily Routine

Integrating physical activity into your daily routine can make it easier to achieve your fitness goals. Look for opportunities throughout your day to move more. For example:

• Take the stairs instead of the elevator.
• Walk or cycle for short journeys instead of driving.
• Park further away from your destination and walk the rest of the way.
• Get off public transportation one stop early and walk the remaining distance.

Keep Track of Your Progress

Monitoring your progress can be a powerful motivator. Using a fitness tracker or an app can help you see your improvements over time, keep you accountable, and encourage you to reach your fitness goals.

Some apps offer features like challenges, rewards, or social sharing to make tracking more fun. You can also keep a workout journal if you prefer a more hands-on approach.

Remember, physical activity is an investment in your health that pays off over time. Make it a priority, make it fun, and make it a part of your daily life.

The Role of a Positive Mindset in Your Health and Fitness Journey

A significant component of improving your health and fitness routine is cultivating a positive mindset. How you think and feel about yourself and your progress can directly influence your actions and outcomes.

Having a positive mindset means acknowledging that progress, no matter how small, is still progress. It involves celebrating your victories, learning from your setbacks, and constantly reminding yourself of why you started this journey in the first place.

Maintaining a positive mindset also means treating yourself with kindness and patience. Health and fitness improvements don’t happen overnight, and there will be challenges along the way. Being kind to yourself during these times reduces stress and discouragement, and can keep you motivated to continue with your routine.

Additionally, a positive mindset can enhance the physical benefits you gain from your health and fitness routine. Research suggests that people with a positive outlook tend to have stronger immune systems, lower levels of cardiovascular disease, and longer lifespans.

In summary, your mindset plays a crucial role in your health and fitness journey. Adopting a positive attitude can help you overcome obstacles, make healthier choices, and ultimately lead to a successful, sustainable lifestyle change.

Charting Your Path to Healthy Eating and Active Living

Healthy living is not a destination—it’s a journey that involves making informed choices, day in and day out. Remember, every small step counts, and it’s never too late to start. By staying hydrated, eating nutritious foods, getting enough sleep, and being physically active, you’re investing in your well-being, ensuring a healthier and happier life.

Final Thoughts

Embarking on a journey towards healthy eating and active living can seem challenging but remember that you don’t have to do it all at once. Start small and make gradual changes. Celebrate every victory, no matter how small, and be patient with yourself. After all, change takes time. But with persistence, you will build habits that lead to a healthier and happier life.

Stay connected with us at the Center for Healthy Eating and Activity Research for more valuable insights and support on your health journey.

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How To Start A Wellness Journey (3 Main Areas of Focus)

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So, you want to know how to start a wellness journey. Good for you! The first thing I would encourage you to do is to look at your wellness journey as just that, a journey! Your journey will be yours and yours alone. This is not a competition, nor a race, but a destination. Your unique destination.

You will have some victories and some challenges; however, if you stay consistent you will see your health transform in ways that you didn’t think were possible.

In this article, we will take a look at the following areas of focus for wellness:

• What is a wellness journey?
• What steps do you take to achieve wellness?
• How can you support yourself on a wellness journey?

I would also encourage you to have an open mind. Starting a wellness journey may look a little different than what you expect.

Grace & Peace

How To Start A Wellness Journey

What Is A Wellness Journey?

Ah, wellness… What’s the first thing you think about when you think of a wellness journey? Is it self-care, eating a balanced diet, or exercising? Or do you think of overall relaxation like spas, saunas, and massages?

All of these answers are correct; however, wellness is such a complex topic with deeper aspects than just self care. Don’t get me wrong, self care, exercise, and dieting are all aspects of wellness, but where does the foundation start?

What we will look at in the next section are three of the most important foundations in establishing true long-lasting wellness.

According to wellmeright.com , a wellness journey is a process of taking care of oneself and one’s overall well-being. It is not just about fitness or eating right, but also about mental health, relationships, and spirituality.

My wellness journey began about 15 years ago. You can read more about my journey here .

Some things have lasted and some have not. My goal is to share the things that I have learned to be essential for overall wellness.

Let’s take a look at three overarching areas of concentration to begin a wellness journey.

What Steps Do You Take To Achieve Wellness?

1.     Focus on your Spirituality:

A personal relationship with God is essential for your overall health & wellbeing. Outside of your creator, you can do nothing! As you focus on your relationship with God, your spirituality will automatically increase. You will begin to tap into your spiritual gifts, why you were created, and most of all have a sense of where you are headed in the life to come.

This step will be essential in achieving long lasting wellness

A good way to start  is by talking to God throughout your day just like you would an old friend. Ask him how’s he doing, ask for guidance for your day, and just simply give thanks 🙂 I always say, your prayers don’t have to be elaborate just authentic. He always has a listening ear!

2. Focus on your diet/nutrition:

For the most part, we know that we are what we eat. Sometimes, it can be difficult to find out what to eat. Let alone, enjoy the healthy foods “they” say we should eat for proper nutrition.  BUT  what if I told you that your food & nutrition does not just involve what you eat? I had to learn to manage ALL the appetites in my life to find true health. When I say appetites, It’s all the things we allow our bodies  AND  spirit’s to digest: food, entertainment, love, sex, people, movies, T.V., music, etc…..You get the idea, lol

A good way to start with your food & nutrition  is to start paying attention to what your body tells you. Believe me, your body will alert you if you’ve eaten something it doesn’t agree with. Keep a journal of these foods and start slowly eliminating what’s making you sick.

A good way to start with your spiritual food & nutrition  is to take note of what makes you uncomfortable & causes triggers in your life. Keep a journal of this because you can begin to make adjustments in areas that irritate your spirit. For instance, I cant watch a lot of movies/TV with killings in them. If I watch too much, I start to get anxious in the days to come. Remember, what irritates the flesh and the spirit can be two different things.

3. Focus on your Mental & Emotional Awareness:

This is such an important area! I had to learn the hard way and I don’t want you to experience that!

Think about what you’re thinking about! Your mind does not have to be a garbage dump for negative, destructive thoughts.

A good way to start  is to think good thoughts on purpose! It was mind-blowing when I realized that you can think thoughts on purpose that align with where you’re trying to go. You can also stop negative thought patterns by saying the word  STOP  out loud.

As you do this, you will begin to form new thinking patterns and habits.

Another cool trick is to get a rubber band and put it around your wrist. If you have a thought that you’re trying to break, pop yourself with the rubber band and say  STOP !

A good way to start with your emotions  is by having awareness of them. Don’t “push them down” or run away from what your feeling. Embrace your feelings because they are valid!

Related: 5 Tips on How To Start A Healthy lifestyle: Healthy Eating Jumpstart for beginners

How Can You Support Yourself on A Wellness Journey?

Here is where the self care comes into play. Just as the title says, it is important for you to SUPPORT yourself through this process. Yes, supporting yourself is possible and it is a thing! Just as you would offer support to a loved one, this is your opportunity to offer support to yourself. Let’s look at how.

Ask questions on your journey like: what does my body need right now? Is it water, food, rest, or time with God. Sometimes these simple questions can help identity what areas need your attention most .

You also want to set boundaries for yourself and set specific realistic goals while on your wellness journey. Find what works for you! Explore unique ways to enjoy exercising, time w/ God, self care, and nutritious food.

Address perfectionism as it is an illusion. I can tell you right now that you WILL NOT be perfect. This journey will not be perfect but as I stated earlier on, it WILL be uniquely yours.

Also, being perfect is never the goal. The goal is to adopt healthy habits that help you live a healthy well-balanced life.

Have compassion and have patience with yourself. As you progress on your journey, you will learn new things about yourself and you will be doing a lot of changing, mentally.

It is important to take time to purposely show yourself compassion, patience, and love.

Final Thoughts: How To Start A Wellness Journey

One day you will look back on your journey and it will have turned into a lifestyle! That’s good news!

You will always be evolving however, as time goes on the hardest part of the journey will be behind you.

You would have learned certain habits and retrained yourself for long-lasting wellness! If you need heap on where to start with your eating check out these two articles: Top 5 Favorite Go-To Healthy Recipes (Easy & Delicious) & 15 Amazing Bible Verses on Health that Inspire Healthy Eating (Includes Affirmations ) .

My hope is that you are able to apply what you’ve learned here about starting a wellness journey and make some of these habits stick.

Even if you just start by doing some self reflection about where you would like to be and what your goals are for your journey.

I believe in you and I’m glad that you’ve decided to do something for you. You deserve it!

As always, thanks for being here and until next time, here’s to healthy living my friend!

Check out these good reads for your health!

Why You Need to Start Using Celtic Sea Salt

Top 5 Favorite Go-To Healthy Recipes (Easy & Delicious)

Wild Yam Benefits For Fertility

Top 10 DoTERRA Essential Oils ($13 and up)

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10 Tips To Kick-Start Your Wellness Journey

Everywhere you turn these days someone is talking about or promoting wellness and maybe you're feeling inspired to make some changes to your own life but are unsure about how to get started. Well, that's what I'm going to share with you in this article.

However, before I do, it's important to keep in mind the following three points. Firstly, your wellness journey is just that, a journey. It will have its ups and downs, twists and turns, challenges and breakthroughs. Secondly, it is your journey. It's natural to look to others for inspiration but there's a risk of comparing yourself to them. Your wellness journey is about what you need, not what other people are doing. Finally, your wellness journey is not only about your physical health. It's about balancing your inner and outer wellbeing and encompasses your mind, body and soul.

Here are 10 tips to kick-start your wellness journey:

1. Grab A Journal & A Pen

Before embarking on a wellness journey, I recommend taking time to journal. With wellness being such a popular topic nowadays, it's easy to get swept up in the latest trend and think that's what you should be doing. Use your journal to get clear about where you're at, what you need right now and realistically how much time you have to commit to any wellness activities.

Ask yourself the following questions:

• What will make me feel good?
• What do I need more of?
• What do I need less of?
• Where and how can I fit a regular wellness practice into my daily life?
• What wellness practice am I willing to commit to?
• Why this wellness practice? What difference will it make to my life? What will it give me that I don't already have (enough of)?

2. Set Your Goals And Intentions

Once you've answered the questions above, you should have a much clearer vision for your wellness journey. Now it's time to get specific. What are your goals? Do you want to lose 20 lbs by summer? Do you want to be following a vegan diet by Thanksgiving? Do you want to be meditating at least 15 minutes every day within the next 3 months? It's important to be very specific so you can measure your progress.

Next, how will you achieve your goals? Will you reduce your portion size and aim to lose 3 lbs each week or will you join a slimming club? Will you start by removing red meat from your diet? Will you use an app to meditate for 5 mins before you go in the shower each morning?

Finally, what is your overall intention? Do you want to have more energy, better focus and concentration or overall peace of mind? The reason it is important to set an intention alongside your goals is because ultimately your goals will be meeting a deeper desire. For example, it's not really about meditating daily, it's about the feeling regular meditation gives you.

3. Start Where You Are

Maybe in an ideal world you want to practice yoga 5 days a week, meditate for 30 mins every morning, cook solely using organic ingredients or follow a full vegan diet. At the same time, perhaps you work long hours, are a mum with very little time to yourself, have a small budget or absolutely love ribs with a side of mac n cheese.

With the best intentions, it can be a challenge to go straight from where you're at to the vision you have in your mind. Be realistic about how much time you can commit to your wellness journey and what you're willing to sacrifice. You want to make this a way of life not a passing fad so it's much more beneficial to spend 5 minutes each day stretching than doing a 1-hour class now and again. Likewise, if one month you blow your wages on all organic products but then spend the following month eating cheap processed food in order to make the rent, the commitment to your wellness journey will wane real quick. The aim is to form a solid foundation for your overall wellbeing which requires consistency. Do what you can with what you have. Start with small, manageable steps that you can build on over time.

4. Clear The Crap

Whether your wellness journey is about your mind, body or soul, you need to detox. It's necessary to purge the area of your life you're focusing on of anything that may distract you or hinder your progress. If you're focusing on your diet, empty the fridge and cupboards of any food you want to avoid. If you're concentrating on your mind, remove anything that has a negative influence on your mental health. This could include unfollowing social media accounts that negatively trigger you or make you feel bad about yourself. It could even include a digital fast .

Debt, a cluttered or untidy living space, a job you hate and toxic relationships are common areas that can have a detrimental effect on your mind, body and soul and severely impact your overall wellbeing so it's also worth considering if these aspects of your life need detoxing before embarking on your wellness journey.

5. Get Support

Now matter how committed you are or how excited you feel, there are going to be challenging times. Maybe you're not seeing any progress or feeling the benefits so you consider quitting or perhaps it just feels too difficult. There'll also be days when you feel so proud of yourself for hitting a goal that you're desperate to share your achievement with someone.

Support is integral especially when you're just setting out on your wellness journey. Join a group online or IRL or partner up with a friend who has similar goals. They'll hold you accountable when you start reaching for excuses, motivate and encourage you when you feel like quitting and may also be a valuable source of information to help you with your wellness goals. You can also use apps to set up reminders and track your progress.

6. Track Your Progress

At some point during your wellness journey, you may feel like nothing is happening or that very little has changed. This is why it is vital to track your journey from the very start. Using an app, making notes in your journal, taking photos, and recording any stats are just some of the ways you can monitor your progress daily.

When starting out, pick only one practice to focus on. This will increase your chances of sticking with it and make it easier to follow your growth. Doing 5 or 6 things on an ad-hoc basis makes it extremely difficult to measure your results and to know for sure what's working. Once your weekly yoga class or daily meditation practice becomes integrated into your daily life, you can then look at introducing something else. Start with the practice you feel will have the biggest positive impact on your life but also that you can realistically fit into your daily routine.

7. Be Resilient

As I've already said, despite your best intentions, you may encounter obstacles along the way. Perhaps things get worse before you begin to see an improvement. Maybe you get an injury or life becomes overwhelming and depression strikes. When you skip a day, a week or two of your wellness practice, it's tempting to think that you're a failure and that's there's no point trying to restart. Or maybe beginning again feels too difficult. You will stumble. You may even fall off completely. And that's OK. Simply dust yourself off and restart where you are.

8. Love Yourself First

Yes, of course, push yourself to be your best self but ensure this comes from a place of love. Be kind and show yourself compassion and encouragement. When you fall, focus on your achievements. When you have a breakthrough, acknowledge your progress and reward yourself. Celebrate your wins.

Self-love is critical and should form the foundation for your wellness journey. Subconsciously, we often don't feel worthy of love and therefore you may find yourself prioritizing other things or other people's needs over your wellness practice. Taking care of yourself - mind, body and soul - is not selfish, self-indulgent or a luxury, it is essential to your overall wellbeing so you must consciously choose to treat yourself like you matter.

9. Use Inspiration As Motivation

Who inspires you in the wellness world? Obviously, BGIO, but who else? There are people who have already mastered what you want to achieve or who are at least further along the wellness journey than you are. They'll share what has worked for them, challenges they've faced and how they've overcome them. You can learn from their experiences and prepare yourself for what your journey may look like.

Don't just wait for days when you feel like your wellness journey is not worth the effort to look to these people for inspiration. Incorporate them into your life. Listen to their podcasts, read their books, blog posts and newsletters and watch their YouTube videos. What beginners tips do they suggest? What advice do they have if you're short on time or money? Apply anything that resonates with you. At the same time, be mindful of anyone who makes you feel inadequate. You want to feel inspired, motivated, encouraged and empowered.

10. Focus On Your Own Journey

Don't get caught up with what other people are doing. Choose a wellness practice that you actually want to do and that meets your needs. Don't do something just because your favorite celebrity is doing it, because it looks good to others or simply because you feel you should. Also, remember, your wellness journey is about the mind, body and soul so while a cardio session might be what one person needs, pulling a tarot card or reading a passage from your bible each morning could be exactly what you need.

As you can see, kickstarting your wellness journey is a process and like any journey, it takes planning. Of course, some journeys are spontaneous but when it comes to wellness, following the tips outlined above will help you to get the most from your journey.

*Originally published on Black Girl In Om

Leanne Lindsey was born and raised in London but currently lives between London and Tenerife. She spent her early twenties being all things to everyone, her late twenties learning the importance of self-care and her early thirties shedding the guilt of prioritizing her own needs. As a certified life coach, she now supports women on a similar journey by promoting self-care, self-love and wellness. Leanne's go-to self-love practices include journaling, getting lost in a good book and baking. Connect with Leanne in The Self-Love & Wellness Lounge, at www.leannelindsey.co.uk .

Featured image by Shutterstock

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Black Girl In Om promotes holistic wellness and inner beauty for women of color. We encourage self-care, self-love, and self-empowerment for communities of color. Read more of our stories at blackgirlinom.com .

Wellness And Spiritual Coach Koya Webb On Taking Up Space As A Black Woman In Yoga

ItGirl 100 Honors Black Women Who Create Culture & Put On for Their Cities

From toxic traits to transformative growth: understanding evolved vs. unevolved zodiac signs, how much money do you need to make to live comfortably a recent study says $97k., everything you need to know about this month's mercury retrograde in aries, what if you love him but your needs keep not being met, 8 'unusual herbs' that are great for your health, going to a wellness retreat reminded me of the love i deserve, listening to the language of the body: somatic therapy's approach to healing, itgirl 100 honors black women who create culture & put on for their cities.

As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List , a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.

VIEW THE FULL ITGIRL 100 LIST   HERE .

Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.

THE ITGIRL MEMO

I. An ItGirl puts on for her city and masters her self-worth through purpose. II. An ItGirl celebrates all the things that make her unique. III. An ItGirl empowers others to become the best versions of themselves. IV. An ItGirl leads by example, inspiring others through her actions and integrity. V. An ItGirl paves the way for authenticity and diversity in all aspects of life. VI. An ItGirl uses the power of her voice to advocate for positive change in the world.

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Op-ed: 'likability' should never become the foundation of sharing your truth.

I want to begin by saying I’ve been a fan and supporter of Amanda Seales since My Brother and Me . I’ve always appreciated her wit, candor, and love for Black people and Black culture. That will likely never change, and I am almost certain that there will never be a time when I have the opportunity to stand up and defend a Black woman who is being unfairly judged and villainized that I will stray away from it.

By now I’m sure most of you reading this have seen or heard about, Seales’ Reel from March 16 sharing with her fans how much she appreciated them for showing up for her in ways she felt she wasn't supported in other spaces. She also mentioned various high-profile Black media outlets and award shows for not including her. One of those outlets even replied to the reel by acknowledging her truth, apologizing, and pledging to do better moving forward.

However, since then three Black media outlets, including ESSENCE , have released op-eds justifying why Seales’ treatment might not only be acceptable but the result of Seales’ overall personality and character. The Root headline reading, “ If Everyone Says The Same Thing About Amanda Seales, Could She Be The Problem? ” While TheGrio led with “ Amanda Seales is not a victim of anything but her own hubris .” Lastly, ESSENCE chimed in with the narrative “ It's Time To Admit That Being Liked Is More Important Than Being Good At Your Job .”

Though all of these pieces were op-eds and the publications noted that the views of their journalists weren’t necessarily the views of the publication itself, the questions must be asked, why even publish them then? What conversation were you looking to elicit from these harsh attacks on a Black woman’s character?

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And I’m not the only academic or journalist asking these questions. Elaine Welteroth went to social media asking, “Why are we having a public town hall discussion about whether or not we like Amanda Seales?” Marc Lamont Hill released a 20-minute video discussing the recent backlash Seales is receiving on his YouTube channel , challenging the framing of the narrative surrounding Seales. In the video, he’s also acknowledging she speaks out on issues that challenge the patriarchy , calls out the military-industrial complex , addresses racism, educates people on misogynoir , and so much more, which in essence makes her an easy target.

“When people who are in power have their authority and their power and their privilege questioned, they don’t like it and they fight, and they strike back,” Hill says.

Each of the individuals who penned these articles acknowledged that Seales speaks out against important issues but framed their narratives around the reason she’s not being received within Black Hollywood is that people don’t “like her.” Hill continues, “If you have someone in our community that’s addressing issues that make us better and then you normalize a narrative that she shouldn’t be liked, and you advance a media attack on her you’re not just attacking her, you’re making her less credible to the people who follow her and listen to her.”

Some argue that Seales’ recent framing by the media as someone who is “disliked” stems from her calling out publicist Vanessa Anderson for having her removed from a Black Emmys party in 2019 . Others feel it may stem from her speaking out about Myron Rolle , NFL player turned neurosurgeon, about sexual harassment. There are countless theories on why Seales is being excluded from Black Hollywood events that stretch from her days as an MTV VJ to her stint on The Real .

However, gossip and hearsay have no place in journalism. Black media outlets and organizations such as the NAACP were birthed out of a necessity for Black voices and stories to be heard and elevated. They were created so our community could have a space to tell our truths, and not just truths that were pretty or popular. Their inception was meant to hold those with power and authority accountable for their actions toward our community and other marginalized communities .

Likewise, they were meant to be a space where Black people are uplifted, not torn down.

The Memphis Free Speech , co-owned by Ida B. Wells , was created in 1888 as a platform to challenge racial discrimination and became a prominent voice in the Black community as it advocated for civil rights and social justice. Wells used her column to form an antilynching campaign and in one of her most famous works , she boldly suggested white women were being dishonest when accusing Black men they were caught with of rape. Her column resulted in her having to leave Memphis due to threats to her life.

ESSENCE Magazine was first published in 1970 to fill a void in the mainstream magazine industry that largely ignored and or misrepresented Black women. Its mission was to create a beautiful tapestry where Black womanhood was protected, celebrated, and allowed to be as vibrant, multifaceted, and unique as Black women themselves.

The NAACP Image Awards were created in 1967 to honor and award the outstanding achievements of members within the Black community who were often overlooked in the fields of television, film, music, and literature while simultaneously celebrating social justice activists who were creating change in America and globally.

When Black media outlets tear down and berate Black women for telling their truths, for standing up for other Black people, or for living as their authentically and unapologetic Black selves , not only are they perpetuating and justifying misogynoir ; but also losing sight of what their foundational purpose. Additionally, suggesting, as these articles alluded to, that Seales isn't successful because of her lack of likability is either delusional, disrespectful, or both, given her consistent sold-out comedy shows , a successful podcast , 5-star author status , and 2.2M+ social media following across platforms.

Black women face a myriad of hatred, judgment, and backlash every day and are consistently told how they’re at fault for the way they’re treated. It is time for us as a community to stop putting the onus on Black women and start holding the offending parties accountable for their part as well.

Featured image by Dominik Bindl/Getty Images

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10 Easy Steps to Start Your Holistic Health Journey

by Kelsey Jack | Apr 16, 2018 | Health , Lifestyle

What comes to mind when someone mentions “holistic health?”

• Hippie much?
• I don’t like granola.
• Complicated?
• Over my head?
• I can’t eat vegetables all day long.
• I don’t own a $3,000 juicer.
• I like Chik-Fil-A
• I’m not a monk?

If any of these sound familiar, you’re not alone.

It seems like now days you can never win. There’s nothing right enough, you can’t be healthy and it ever be good enough. There’s always something wrong with what you’re eating or doing, exhausted?

If you’re anything like me, when things seem too complicated, I get overwhelmed and, as a result, I never follow through.

At some point I think we have to approach our emotional health when it comes to our plate. If we are constantly fueled and weighed down by perfectionism and guilt, our body will hear everything our mind tells it. Let’s start being a little more kind, I think our body will thank us.

I’d rather enjoy my life than try to force something that doesn’t come naturally. Unfortunately, many people approach holistic health with this mindset.

I want to change this for you! {and it’s something I’m working on too.}

Let’s find some practical balance, and I think we will all be happier!

Most of the time when I tell people I am a “Nutritional Therapy Practitioner” they look at me confused, and then I say holistic nutrition. I get the look that a “goody two shoes” would. Unfortunately, this is not at all a reflection of what lead me into holistic health, and if I’m being honest, I’m the most undisciplined person in my nutritional therapy realm.

I’m learning how to navigate holistic health, just like you. SO let’s do this together instead of getting overwhelmed and living in the opposite extreme of junk food and drive throughs.

People ask me all of the time:

“What do you eat everyday? I bet all you eat are salads and smoothies.” This couldn’t be further from the truth and man am I glad. This isn’t healthy (for numerous reasons) and it’s incredibly boring and restrictive. I think food and holistic health should be fun, light, approachable, and my favorite, SIMPLE.

I’m here to give you some simple, practical and underwhelming ways to start your holistic health journey.

I am not type A, nor do I care to be, but I struggle with guilt and comparison just like everyone else. When I start to feel down on myself, I try to focus on what I’m doing RIGHT instead of beating myself up for my imperfections toward food and repetitive dietary habits.

Let’s begin, shall we?

1. Kick Processed & Fast Foods Out: high sodium and hormone-rich processed meats with nitrates, “mystery meats.’” There is a good chance your brain is addicted trans fats, sodium, and sugar. Some must watch documentaries are Food Inc., Food Matters and Fat, Sick and Nearly Dead.

2. Increase Your Water Intake, Our Bodies are 70% water. Learn to love water. If this is difficult, I love adding citrus essential oils to a cold glass of water! Before grabbing a snack, try drinking a glass of water instead. Most of the time we mistake thirst for hunger.

3. Eliminate Soda, ESPECIALLY Diet Soda & Switch to Kombucha, instead! Kombucha boasts millions of beneficial bacteria. If you experience an afternoon slump like I do, it can aid you on days that are more difficult than others. (we can’t always take an afternoon nap, womp womp.)

4. Educate yourself on food labels, if it has ingredients you can’t pronounce, or that you know are harmful, do NOT buy them. You won’t eat what you don’t buy. If it has ingredients you can’t pronounce, chances are these are cancer causing preservatives, do you really want that in your body?

5. Remove Vegetable and Canola Oils FOREVER. Hydrogenated and trans fats are NOT heart healthy, and are some of the most toxic and rancid oils ever made.

6. Reduce Sugar Intake and Eliminate Processed Sugar. Educate yourself on the endless names for sugar. Sugar can be upwards to 10x more addictive than cocaine. Swap sugar with Grade B maple syrup or raw honey.

7. Ditch the Low Fat Diet & Always Carry an Avocado incorporate whole, healthy fats like fish, avocados, coconut and raw nuts and nut butters. You can’t make hormones without fats. Your heart & brain also depend on fats for its primary source of fuel. More to come on fats this week, because they’re so vital, even though we’ve been told the opposite for so long. 

8. Eat slower and give your brain a minute to process that there’s food coming, take three slow, deep breaths before consuming your food. This will allow your brain to trigger digestion. That’s right, digestion begins in your brain, not your mouth. 

Did you know that many people don’t have too much stomach acid, they have too little! Think twice before you think you need to be on antacids and acid-suppressing drugs. Approximately 90% of Americans produce too little stomach acid, resulting in symptoms like:

• Indigestion and bloating
• Burping or gas after meals
• Excessive fullness or discomfort after meals
• Constipation and/or diarrhea
• Chronic intestinal infections
• Undigested food in stools
• Food allergies, intolerances, and sensitivities
• Chronic fatigue
• Mineral and nutrient deficiencies (including iron and/or vitamin B12 deficiency)
• Dry skin or hair
• Weak or cracked nails
• Osteoporosis
• Any autoimmune disease diagnosis

Hopefully, by now, it should be clear that covering up symptoms of heartburn, indigestion, and acid reflux by lowering stomach acid production even more through the use of acid-suppressing drugs, is not an effective, safe, or smart way to address the root cause of low stomach acid.

9. Have a Green Drink Everyday: if there’s one thing I struggle with, it’s getting enough greens. If you feel like you fail in this area as well, and don’t want to spend hours juicing, try one of my favorites HERE . This has been life changing and lifesaving for me, they even have a kids version, HERE .

10. Enjoy the sunshine! We need vitamin D. Do you struggle with sleep or mood disorder(s), chances are, the sunshine may boost your mood and squelch your anxiety. Just be wise with the amount of exposure, especially if you have fair skin.

Kelsey Jack

Wife. mom. functional nutritional therapy practitioner + holistic junkie..

I grew up in the heart of South Texas ranching, roaming, and riding horses incessantly. While I love my Texas home, the mountains are my happy place. Other favorites include exercise, a healthy dose of vitamin D, an elderflower collins, my family, and a good dose of spontaneity (hey enneagram 7w8!).

My own struggles and health journey led me to my passion for helping women balance mood, reclaim sleep & chill their adrenals.

Gacayan Health and Wellness

Today, I choose me.

How to start your own health and wellness journey

Congratulations on considering starting your own health and wellness journey. This is the first step that you need to take to start. I used to think that it was so difficult to get started, but in reality, it’s not as complicated as I thought. The biggest obstacle I had was taking the first step. Before I got started with my own journey, there were some things I needed to consider. So, what do you need to start this process? In my own experience, here are some things that I’ve considered when I began my own health and wellness journey.

What is my reason for starting my own health and wellness journey?

The reason I came up with was that I wanted to improve my health and well-being. My lifestyle did not support my health. I was stressed, eating badly, constantly made bad health decisions, always lacked sleep, my blood pressure started to creep up slowly, and overall, I just felt icky and not too good about myself. I was also told by my doctor that I may have non-alcoholic fatty liver disease and I am close to becoming pre-hypertensive and pre-diabetic. I also started to feel some aches and pains on my knees and back. I wanted to feel better about my life, my self, and my health. I want to live longer and live a long, healthy life.

What are my goals to get started in this process?

For goals, here’s what I came up with:

• Lose at least 20 lbs and reach my goal of 150 lbs and under to start.
• Learn how to eat better and be more knowledgeable regarding nutrition.
• Decrease my risk of getting chronic illnesses that run in my family, such as diabetes mellitus, obesity, high cholesterol, high blood pressure, stroke, and non-alcoholic fatty liver disease to name a few.
• Change my lifestyle by eating better and exercising regularly
• Learn holistic ways to improve my life and well-being

It felt overwhelming writing down my goals because it seemed almost impossible. It had to be done anyway because in my mind, I thought, if I don’t do this, I’ll never start.

What tools do I need to get started?

Based on my goals, I then started to brainstorm on what I need to accomplish my goals. I first wrote down my goals in a place where I can see it everyday. So, if you want to write it on a piece of paper and stick it on a wall or put a note on your phone, do what works for you. I had to buy some things, such as a weighing scale, healthier foods, etc. I also downloaded some phone apps to get me started, such as Couch to 5k, myfitnesspal, etc. I thought of this in terms of what devices, apps, food choices, activities, exercises, and life changes do I need to do all this.

Do I need to see a physician before I start?

It’s highly recommended to see your primary care doctor if you can before you start. If you have any health concerns, it’s good to address it with them before you start. You can also get bloodwork, BMI , height/weight, vital signs, and other check ups done before you start. I did this, and that’s how I found out about some of my health issues I didn’t know I had.

When do I start? Is there such thing as the “right timing”?

The hardest things to do is to start. I struggled taking the first step because that meant I had to give up some things that I really liked, such as certain junk foods, and being lazy. I always waited for the “right time”, such as 1st day of the month, January 1, etc. In reality, there is no right time to start. Waiting for the right time is another excuse not to do anything.

Do I have support?

Consider your environment and who is around you. Are you in a supportive environment? Can you have an in-person or virtual buddy that can join you in your journey? Are there communities or groups you can join who share the same interest or journey as you? Sometimes, we can lean on these folks when we feel down. Sometimes, when you feel scared or overwhelmed, it’s good to have people who can cheer you up and motivate you to continue.

What is your answer to the questions above? What are some questions that you considered that are not listed above? Remember, starting out can be difficult and overwhelming, but all you gotta do is take the first action step. Once you realize you are capable of changing yourself, the world is your oyster. You can do anything you put your mind into. You got this!

Angelica Gacayan

My name is Angelica Gacayan, BSN, RN, CCRN, and welcome to Gacayan Health and Wellness. My goal is to share what I've learned and use in my own journey of improving my health, well-being, self-development, lifestyle, etc. What I share is what I personally experienced or learned from others. This is for entertainment purposes only. This is not medical advice. Please consult your physician if you have any health concerns.

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How To Start Eating Healthy: 10 Changes You Can Make

These dietitian-approved changes are more practical to stick with for the long term.

Cat Lafuente is an editor who lives in the Tampa Bay area of Florida. Previously, Cat worked as a book editor for a reference publisher, after she obtained her master's degree in religion from the University of South Florida.

One of the most important things you can do to maintain your optimal health is to eat a balanced and nutritious diet . Doing so can help adults stave off chronic conditions, such as heart disease and diabetes, and allow those who are already chronically ill to manage their diseases.

"Healthy eating" can look different for everyone, but the ultimate goal is to establish a pattern of taking in foods and drinks that supply you with the necessary nutrients to keep up your overall health.

So how can you start eating healthily—and make it stick for the long term? Here are the best strategies for doing just that, according to experts.

Chances are you're not going to know everything about healthy eating when you're just starting out on your dietary journey: There's a lot to learn, after all.

To that end, registered dietitian Trista Best, LD , advised that you start slow. A surefire way to start eating healthily in a manner that won't overwhelm you can be making one to two small changes to your diet at a time.

You can also do the same thing by trying new healthy foods. "One approach is to try a new vegetable each week," Best told Health . "Pick a vegetable you've never tried before and research a new recipe to integrate it into a meal. If you do this each week, or even just once a month, you'll end the year with several new healthy foods and recipes you didn't know you liked before."

Log Your Intake

You might find you're eating less healthfully than you intend to.

One way to be more mindful about your food choices, according to registered dietitian Lisa DeFazio, RD , is to put your pen to paper. "Write down your reasons for wanting to eat healthily (lose weight, lower cholesterol, increase energy, improve moods, etc.), and read your list every day," said DeFazio. "Track your intake with an app like MyFitnessPal to make sure you are getting all the nutrition you need."

Indeed, you might be surprised by what you learn when you take the time to record what you're eating. As for figuring out what your ideal intake should be in the first place, talk to a healthcare provider or get a referral to a dietitian.

You can also get a primer from the US Department of Agriculture (USDA)'s MyPlate Plan, a personalized food plan for your age, sex, height, weight, and physical activity level that shows what and how much to eat.

Eat Fewer Ultra-Processed Foods

Pre-made foods can be convenient, especially when juggling work, family, and other obligations. However, ultra-processed foods have been associated with decreased nutritional diet quality as well as obesity and other health issues.

As per registered dietitian Summer Yule, RD , ultra-processed foods make it tough to control your food intake due to multiple portions in one package or excessive not-so-healthful ingredients.

"Ultra-processed foods are highly processed and designed in such a way that they're very easy to overeat," said Yule. "Some examples include store-bought cookies, sugary breakfast cereals, frozen corn dogs, and similar convenience foods. These foods are often high in added sugar, white flour, and/or added oils, providing relatively few vitamins and minerals but a lot of calories."

Planning meals can help jumpstart your decisions to eat better. So instead, make your default whole foods and meals that you prepare yourself: That way, it might become easier over time to eat more healthful foods instead of reaching for ultra-processed foods.

And a note, this suggestion of eating fewer ultra-processed foods doesn't include items like chopped and frozen veggies, canned beans, or shelled pistachios—while they have been processed, they're still whole foods.

Eat More Plants

The benefits of adopting a plant-based diet—like vegetarianism or veganism —are well-documented. For example, research has shown that vegetarians have higher levels of healthy fats, antioxidants, and anti-inflammatory compounds in their bodies than non-vegetarians. This is "likely because [vegans] consume more produce and other whole, plant-based foods," as Health's nutrition editor Cynthia Sass, RD, previously reported .

Thus, eating a more plant-based diet may be one way to start eating healthier. Be gentle with yourself if you try this approach, as you don't have to go vegan or vegetarian to reap health benefits. The flexitarian diet, which is primarily a vegetarian diet but includes the occasional animal protein, was named one of the best diets of 2022 by the U.S. News & World Report .

"Remember, it's not all or nothing. This perspective can be daunting and lead to failure," said Best. "Try making one of your favorite non-vegan meals vegan by changing some of the ingredients, like tofu tacos instead of beef." You may find that not only are you eating healthier with this approach but also that you're trying new foods.

Balance Your Plate

Another way to start eating healthier is to think in terms of what's on your plate. It's crucial that you eat a variety of foods. However, certain foods should play a significant role in your diet at every meal, according to DeFazio.

"Fruits and vegetables should be the foundation of your diet; half your plate should be vegetables," said DeFazio. Along with one serving of fruit at each mealtime, DeFazio recommended having lean protein on your plate.

To get that protein at breakfast, aim for an ounce of nut butter , turkey bacon, cottage cheese, or an egg. Protein should be about a quarter of your plate during lunch and dinner; reach for three to four ounces of skinless chicken breast or fish. Of note, if you're not sure what three ounces look like, it's about the size of a deck of cards.

Make Sensible Swaps

Some foods are best consumed in moderation, such as foods with added sugars or high in sodium.

Another food to eat in moderation is white flour, which is found in many baked goods and bread. Fortunately, Yule has a handy tip for moderating your white flour intake: Swap out a significant amount of it (or other simpler carbs) for whole grains or vegetable alternatives.

For example, you can "use cauliflower rice instead of white rice , legume pasta instead of white flour pasta, or enjoy sandwich fillings in a lettuce wrap," said Yule. "These swaps help you eat more veggies and eat less white flour. It's a double-win!"

You can also swap out mayonnaise for mustard and use spiralized veggie noodles for your pasta. You could also consider switching sodas for sparkling water or olive oil for butter.

Try Volume Eating

Looking for a way to eat healthily that doesn't involve counting calories or a restrictive mindset? If so, then volume eating may be right for you, as noted by Best.

"Volume eating is a fascinating and relatively new concept to eating a balanced, nutrient-dense, low-calorie diet pattern without sacrificing hunger," Best stated. "Essentially, the consumer eats large volumes of food that are low in calorie density." Research has found weight loss benefits of volume eating as well.

Volume eating has also helped Best in her personal healthy eating journey, as it has helped her to reach her desired weight and improve her overall well-being. The approach has also been named one of the best diets for 2022.

Don't Ditch the Carbs and Fats

If there are two foods out there that have gotten a bad rap over the years, there's no question they would be carbohydrates and fats. Over time, the belief that these foods are "bad" for you has become prevalent. But that's just not the case, according to DeFazio.

"You need carbohydrates at each meal for energy, as cutting carbs leads to binging and sugar cravings," explained DeFazio. "Aim for about 1 cup of cooked starch per meal, such as oatmeal , rice, sweet potatoes , couscous, or pasta—whole grain whenever possible."

DeFazio also suggested making sure you have a serving of healthy fats like nut butter, avocado, or olive oil at each meal. By consuming healthy fats, you will decrease your risk of heart disease, hardening of the arteries, and stroke and lower your blood pressure, triglycerides, and "bad" cholesterol. Your "good" cholesterol, on the other hand, will get a boost.

Up Your Water Intake

If you're looking for ways to eat healthier, you also want to make sure you're drinking healthier. After all, drinking enough water will help you regulate your temperature, process wastes, and protect your spine and joints.

So, make sure you're getting enough water each day, either by finding ways to drink more water (e.g., adding lemon to a glass of water) or eating foods high in water content.

You can also start upping your amount by swapping out the soda and sugar-sweetened beverages in your diet for water, suggested Yule. With sugar-sweetened beverages, moderation in your intake is key due to their added sugar content and association with health problems (e.g., diabetes, weight gain, gout ).

Set Yourself Up for Success

One of the reasons it can be difficult to start eating healthily is that it takes time and energy. That's why convenient foods are so tempting, especially when you're swamped or low on energy. However, DeFazio has some great tips for setting yourself up for healthy eating success.

"Go to the market or order grocery delivery; you need a healthy-stocked fridge and pantry, so you have healthy choices in the house," said DeFazio. "For meal prep, make big batches of rice and chicken or fish when you have time, so you have dinner ready on busy days."

DeFazio also suggested going the sheet pan meal prep route. You can prepare lean protein and vegetables beforehand and store them in the fridge, then throw them on a sheet pan and into the oven when you get home from work. All these options will have you thanking your past self when you sit down to a healthy, delicious dinner on weeknights .

A Quick Review

Eating healthily is important, but sometimes it can be difficult to know where to begin. However, there are a variety of changes you can make when on your journey to healthy eating. The changes include methods such as being mindful of what you eat and swapping out food and beverage options. Start slow in making those and other adjustments and find ways to set yourself up for success. If you find you are having difficulty eating healthy, ask a health provider or mental health professional for guidance.

Centers for Disease Control and Prevention. Why it matters.

Office of Disease Prevention and Health Promotion. Eat healthy.

US Department of Agriculture. MyPlate plan.

Monteiro CA, Cannon G, Levy RB, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition. 2019;22(5):936-941. https://doi.org/10.1017/S1368980018003762

Centers for Disease Control and Prevention. Planning meals.

Miles FL, Lloren JIC, Haddad E, et al. Plasma, urine, and adipose tissue biomarkers of dietary intake differ between vegetarian and non-vegetarian diet groups in the adventist health study-2. The Journal of Nutrition. 2019;149(4):667-675. https://doi.org/10.1093/jn/nxy292

US Department of Agriculture. What is MyPlate?

Academy of Nutrition and Dietetics. How much protein should I eat?

Centers for Disease Control and Prevention. Be sugar smart: Limiting added sugars can improve health.

Centers for Disease Control and Prevention. Sodium and health.

Vadiveloo M, Parker H, Raynor H. Increasing low-energy-dense foods and decreasing high-energy-dense foods differently influence weight loss trial outcomes. Int J Obes (Lond). 2018;42(3):479-486. doi: 10.1038/ijo.2017.303

MedlinePlus. Facts about monosaturated fats.

MedlinePlus. Facts about polyunsaturated fats.

Centers for Disease Control and Prevention. Water and healthier drinks.

Centers for Disease Control and Prevention. Rethink your drink.

• 10 Ways to Start Eating Healthy and Make It Stick for the Long Term 1 of 8 Medically reviewed by Allison Herries, RDN
• How Many Calories Should You Eat in a Day? 2 of 8 Medically reviewed by Karina Tolentino, RD
• How Much Protein Should I Eat per Day? 3 of 8 Medically reviewed by Suzanne Fisher, RD
• Carbs Are Not The Enemy—These Are 10 Carbs You Need in Your Diet 4 of 8 Medically reviewed by Elizabeth Barnes, RDN
• Include These High-Fat Foods in Your Diet 5 of 8 Medically reviewed by Kayla Girgen, RD
• Healthy Snacks to Try 6 of 8 Medically reviewed by Phoowanai Ektheerachaisakul, RDN
• The 19 Healthiest Foods To Eat for Breakfast 7 of 8 Medically reviewed by Phoowanai Ektheerachaisakul, RDN
• Want Healthy Takeout? Here's What to Order For Every Type of Cuisine 8 of 8 Medically reviewed by Kierra Brown, RD

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JUSTIN THOMAS MILLER

How do I start my fitness journey? A free 12-week beginner plan

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question. 

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

• Read the entire article
• Download the free habit tracker
• Practice and establish each skill for 2 weeks before leveling up to the next one
• Contact me if you need some help navigating it

Pretty simple, right? 

How to start your fitness journey for beginners pre-work: Know what to expect 

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

• You won’t always feel motivated
• At some point, you’ll feel tired
• Stress will make things hard and you may feel like you have a lot on your plate
• You’ll get bored with your routines, workouts, meals, and more
• You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row. 

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time. 

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower . Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

• Helps with recovery by improving blood flow throughout the body
• Low-intensity activity that doesn’t take away from weight training recovery
• Burns calories without exhausting you
• Keystone habit for a lot of people
• Physical and mental health benefits, stress relief, and can boost mood and energy ( 1 )
• A great way to connect with loved ones or get time away on your own.
• Lower blood pressure ( 2 )

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

• Aim to walk a few times this week. Even if it’s just to the mailbox and back
• Record your steps and then try to slowly increase by 100, 200, or even 500+
• Eventually aim for 8-15k per day
• Make it fun. Take the mile everyday challenge.
• Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy .

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

• To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
• To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

• Fat loss: Bodyweight x 10-12
• Maintain weight: Bodyweight x 13-15
• Gain weight: Bodyweight x 16-18
• Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But as Yale researchers showed us, for fat loss creating a calorie deficit is important .

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too. 

Today, we’re looking to improve calorie awareness by taking on two small tasks.

• Reading labels or looking up nutrition info online or in an app
• Learning about calorie density and choosing foods that fill us up without a ton of calories

MISSION 1: READ LABELS AND LOOK UP NUTRITION ONLINE

We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

• If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
• If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually  1,000 calories  

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.

MISSION 2: CHOOSE LESS CALORIE-DENSE FOODS

Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

• Orange instead of orange juice
• Side of fruit or a side salad instead of fries
• Mustard in place of mayo
• Seltzer water with lime instead of soda or an adult beverage
• Fresh fruit instead of dried fruit or trail mix
• Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain. 

But how much protein and veggies per meal?

• For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
• For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

To help you include a source of protein and veggies with each meal download this simple food list . Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.  Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

• drink a glass of water
• do tow push-ups
• step outside for some fresh air
• take 5 deep breathes

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food. This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect. 

• What went well these 10 weeks?
• What did not go as well as you would have liked?
• What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey. 

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

• Intensity: Lifting more weight in your next training session.
• Volume: Doing more reps, sets, or exercises.
• Frequency: Doing more training sessions than the week before.
• Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

• Seated leg press : 3 sets, 8-15 reps
• Machine row : 3 sets, 8-15 reps
• Machine chest press : 3 sets,  8-15 reps

Dumbbell Workout

• Goblet squat : 3 sets, 8-15 reps
• Single-arm dumbbell row : 3 sets, 8-15 reps
• Dumbbell chest press : 3 sets 8-15 reps

Barbell Workout

• Barbell squat : 3 sets, 8-15 reps
• Barbell bent-over row : 3 sets, 8-15 reps
• Bench press : 3 sets 8-15 reps

Bodyweight Workout

• Bodyweight squat : 3 sets, 8-15 reps
• Inverted row : 3 sets, 8-15 reps
• Push up (regular, knee, or elevated): 3 sets 8-15 reps

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue. 

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

• Pre-work: Mindset, weekly reflection, decide which week you want to strength train
• Week 1 and 2: Walking Routine and meaningful movement
• Week 3 and 4: Calorie awareness
• Week 5 and 6: Protein and veggies
• Week 7 and 8: Self-care before snacking
• Week 9 and 10: Adjust carbs and fats
• Week 11 and 12: Reflect and adjust

Best of luck,

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7 Simple Healthy Habits to Kick-Start Your Health Journey

If becoming healthier is on your bucket list for 2021, it can be quite daunting to think about the task ahead of you. Fortunately, it doesn’t have to be as overwhelming as it may seem. In fact, there are easy and simple healthy habits that you can start implementing into your everyday, soon-to-be, post-pandemic life, to help get you in the right direction. Want to know what they are? Keep reading!

Ease into Your Health Journey with these 7 Simple Healthy Habits

1. include incidental exercise.

If you are looking to work out more in your daily life, then including incidental exercise is a great way to amp up your efforts. It refers to the exercise we get from our day-to-day activities such as walking. We often get it in small doses throughout the day but after a while, this can all accumulate and actually help us become healthier.

One of the best ways to include more incidental exercise is to start taking the stairs instead of the elevator or lift, especially if you are only going a couple of floors down/up. By taking the stairs, you can get your body moving a lot more and your heart rate up. If you climb two flights of stairs to get to work, that’s four flights of stairs a day, and twenty altogether by the end of the work week!

If the station or your workplace is near you, then you can also try cycling or walking to work instead of driving. This can easily add an extra 20 minutes of exercise to your day. And the best thing is, incidental exercise means that you are not going out of your way to get moving. It is just choosing healthier and better options.

As you can see, by including incidental exercise and making it one of your simple healthy habits, you can really amp up your health and workout efforts.

2. Stretch/exercise while watching TV

A 2016 study revealed that “ On average, American adults are watching five hours and four minutes of television per day. ” That’s a lot of time spent sitting in front of the TV doing nothing but watching. So, why not use this time efficiently?

By stretching and exercising while watching TV, you can essentially kill two birds with one stone. You don’t even need any equipment, just use your bodyweight and what you have. For example, air squats are great moves to do using just your bodyweight. If you have a couch or bed near the TV, then why not do some tricep dips? You can even do modified push-ups against the furniture during ad breaks.

If you do have dumbbells or resistance bands, then take advantage of them as well. Try doing some bicep curls or tricep extensions.

Not only can you get in some exercise, the TV can keep you distracted from any exhaustion or tiredness you may feel.

During the ad breaks, you can intensify the workout where you don’t have to look at the screen. After a one-hour show, that’s basically an extra hour of exercise you snuck into your day. By doing this when you are watching TV, you can start to build some simple healthy habits.

3. Track your workouts

Another great simple healthy habit you should implement in your daily life is tracking your workouts . There are many great apps out there, like Jefit , that makes this step so easy and simple.

Tracking your workouts can really help you in making progress in your health and fitness journey. By actually recording everything that you did, you can see how you have improved, what has helped improve it and what hasn’t. Then, you can make adjustments as needed.

It can also show you how far you’ve come when you are in need of some motivation.

4. Plan your exercise times

Despite the best intentions, people tend to skip over the gym sessions and say, “I’ll go tomorrow”. A way to get out of this habit is to plan your gym times and schedule it in your calendar like it is an important meeting. You wouldn’t just dismiss your meeting with a client because you were tired, or didn’t have time—you would stick it out and see it through.

That is exactly how you should see your workout times.

Start making a habit of scheduling in your gym sessions in your calendar and change your approach to it as though it is a meeting you cannot miss. This will help you maintain your gym schedule and get that exercise in. Eventually, going to the gym will become a natural habit.

5. Choose water over other drinks

When you go out, do you opt for a soft drink or maybe a juice? These can dramatically increase your sugar intake. Another one of our great simple healthy habits you can implement now is by always choosing water (besides the occasional treat).

We all know how important and how great water is. So imagine how much healthier you will be if you increase your water intake? It may be hard at first but it will be well worth it in the end.

6. Fill half your plate with vegetables

We tend to neglect our veggies and struggle to meet our minimum daily servings. To rectify this, start by filling half your plate with vegetables first. This way, you can make sure that you are eating whole foods that are not only delicious but great for you.

7. Find a support group

So while this isn’t exactly a healthy habit, finding a support group can really help you stick to your simple healthy habits. By interacting with like-minded individuals, you can really have a great supportive and encouraging network to turn to during times when you are struggling, when you want to share a win and when you want to train in a group !

Jefit can help you stick to your simple healthy habits

Jefit  is a gym workout app that helps all gym goers and athletes keep on track with their  fitness goals . Not only does it you the ability to update and share your  workout log  with the supportive community, it has the largest exercise library that covers both weight training , cardio and stretching. Start keeping your simple healthy habits with the help of Jefit!

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9 steps to help start a lifelong journey to health and wellness

By dallasnews Administrator

7:45 PM on Jan 13, 2014 CST

Starting a get-healthy program is like having a pre-exam nightmare. You walk into a strange classroom (preferably wearing pajamas), look at the test — and have no idea what any of the questions mean. Your classmates, of course, know everything.

Fitness can seem overwhelming, too. Everyone (but you) seems to understand carbs and fat, and everyone (but you) seems to know exactly how much and how to work out. Faced with the embarrassment of asking questions that everyone (but you) seems to know the answer to, you do nothing.

To push you off square zero and on to doing something, we consulted registered dietitian Eve Pearson of Fort Worth.

1. Put a plan together. "Like a financial budget, a job search, anything you do in life, you need to think what you can do to start making your way in the right direction," she says.

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Forget quick fixes. There’s no such thing when it comes to being healthy and fit. Instead, think baby steps: some squats here, skipping a soda there.

“The journey someone will take to get to the goal is a lot more rewarding than doing it quickly with crash diets and a two-hour-a-day exercise regimen,” Pearson says.

2. Schedule exercise time. As far as what kind, walking is great. Maybe go for 10 minutes, turn around and come home. Do it again the next day, or the day after. Just be consistent.

“People will jump out there and try to go full force six days a week for an hour a day, and that’s not a recipe for success,” Pearson says.

Join a gym or yoga studio, or sign up for boot-camp classes, all of which can be done no matter your fitness level.

“We find if there’s a financial component that people are more likely to follow through,” Pearson says.

3. Eat breakfast. Skip it and you're more likely to be overweight. "Figure out what will work for you, whether a protein and fruit smoothie or Greek yogurt parfait or eggs in a tortilla," she says. Be sure to include protein and a little fat; peanut butter (in moderation) can give you both.

4. Make swaps. If you eat fast food five times a week, exchange a few of those for eating at home: You're more likely to eat fewer calories and less overall fat, and to drink fewer sugary drinks, she says. "Doing that one simple change, they'll consume a little better food and fewer calories."

5. Think color. Aim for a plate half-filled with colorful fruits and vegetables. If you eat more of them, Pearson says, "9 out of 10 times, sugar cravings as well as intake of sugar, salt and fat will decrease."

6. Beware salads and sandwiches. Yes, a nice green, leafy salad with lean protein and a minimum of dressing is good. Ditto for lean turkey with mustard, lettuce and tomato on whole-wheat bread.

But, Pearson warns, “there are salads out there with avocado and dressing and cheese and bacon, and they taste fantastic, but they’re 900 calories. You might as well eat a Big Mac and save 300 calories.”

Bacon, avocado and mayonnaise equal lots of calories and fat in sandwiches, too.

7. Watch out for restaurant meals. They tend to contain two to three times an average serving. Box half before you eat any of it. Avoid foods with descriptive adjectives like "crunchy," "crispy" and "sautéed."

8. Eliminating food types isn't necessarily helpful. "It's common for people to come into my office in January and say, 'I just read a book about this,' so they cut out gluten or sugar or whatever," she says.

“If you cut something out,” she tells them, “I can work with you. But are you ever going to eat it again?”

If they answer “yes,” she says, “Then let’s figure out a way to incorporate that into a lifestyle vs. a diet so you can be successful.”

9. Seek help. People who work out or eat healthily are happy to impart what they know. Remember: They had to start somewhere, too.

Follow us on Twitter: @dmnhealth and @ohlesliebarker

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Where to start QUIZ?

Tips for Starting Your Healing Journey

I’m going to give you my 21 best tips for starting your healing journey today.

I have been incredibly committed to you, to the facts and information, and to the entire Gutsy community for years . 

While I have no intentions of letting up anytime soon, something occurred to me sometime during the 6+ hour drive home from Chicago one night. Maybe I’m not sharing enough of the real and raw, personal aspects of both gut healing and gut health?

You see, I have lists upon lists of topics to research and articles to write. These are all things  you have told me you want and need. 

But a common theme still emerges  every single day . It never fails, no matter what, and no matter how much research I do and information I provide.

…..but how did you heal your gut? How can I eat “normally” again? What were the  exact steps you took?

Facts vs. Life

It dawned on me. 

The benefit of having a passion for gut healing and health and making a commitment to you is not solely based on facts and a textbook.

Seriously, go to Google, the ‘gram, or heck, even your own doctor. Surely you will find someone who has done the research and is committed to sharing it with you, on your behalf. 

What makes me different is that I have LIVED IT ALL; practiced and preached, preached and practiced.

And though I’m not actively healing any longer, I know what it took in order to heal . Furthermore, I believe that having a healthy gut takes a lifelong commitment; there is no end date in sight. 

So here is what I want to share with you today – some personal things, factual by account of  living it and  healing . These are not (necessarily) factual things you’ll find in a textbook. And there is a difference.

The way I’m doing this is in similar fashion to the posts you see going around like, “ 52 Things I Wish I Could Tell My Younger Self .”

These are 21 tips for starting your healing journey – how I would have told them to my younger self . 

Click HERE to save this post for later.

Note: Remember, all these tips below are written to me. They are written in a way where I am reflecting on my journey.

I’m sharing thoughts for how I could have either avoided the mess or healed faster from it. 

1. Don’t even start that diet

I cannot state this enough.

Start no diet in any way, shape, or form. And by this, I mean an unwarranted diet.

Every diet I ever entertained (in the beginning) was purely out of choice (and vanity)? For many of you, it’s too late. If it’s not too late, then don’t start. Please.

It’s precisely why there are 100+ Creations in A Gutsy Girl’s Bible: a 21-day approach to healing the gut vs some sort of stringent diet + recipe protocol.

2. Clean eating

Try not to use that term because it’s so subjective.

But all I’m telling you is that even though I don’t think you should start that diet, what you eat and how you choose to fuel your body does matter.

You don’t have to diet or count calories to be good to you.

Neither food restriction nor calorie-free, chemical-filled options will do you any good.

3. Stop working out like the Olympics are in your future

Seriously, 2-a-days? Hours in the gym? 40+ miles of road running a week? For what? Or for who?

You are not going to the Olympics, and working out like that will make all the things crash.

Once they have all crashed, intense workouts and gut healing cannot and will not co-exist.

Go ahead, learn the lesson the hard way time-and-time again. But, you’ll see.

4. Listen to your body, not the magazine

You will be featured in magazines and on a front cover , but do not use magazines for advice on your healing your journey.

And HERE are just 15 reasons why.

5. Sleeping is actually important

That Preemie baby is going to demand every last ounce of your energy and time. But Mama, you can’t be the best for her if you’re drained and sick.

Sleep instead of waking up at 2:30 am to do all the things. Sleeping more is also going to save your gut.

6. A therapist doesn’t come with guilt and shame

You can’t heal your gut if you can’t process the emotions .

Any guilt or shame you feel is simply on you, not them.

Just go and do it.

7. Less is more

Between medication and supplements, you’ll be given it all. You don’t  have to say  yes , though. Remember, it’s your body.

The more you take, the less you know about what’s working and what’s not.

However, a minimalistic approach to supplements will be life changing. So will the meds. 

8. Find the right doctor, not the one tradition and society has told you is right for you

You’ll hear, “Oh, stomach problems? Go to the GI doctor who is highly recommended from xyz.”

Don’t just make that appointment, do your own research, and listen to your own intuition.

Start with the beginner’s guide to digestive health testing and figure out which doctor will be right for you. And by the way, the answer might be more than one. Roll with it.

9. There is no ONE diet that will help you heal

Listen, nightshades are inflammatory, but so are peanuts and tree nuts, sugar, wheat, gluten, dairy, corn, soy, and maybe even air.

Yes, everything could prove to be inflammatory. GAPS and SCD are nearly the same thing, except that you have SIBO, too, so don’t eat the avocado.

White rice is “bad,” but brown is okay (because, fiber).

Well, unless you can’t do any starches, then maybe just consider a non-starchy vegetable to fill that gap. Shoot, but the rice is low-FODMAP ; that vegetable the Paleo-ists told you to eat is not. UGH. I could tell you this one a million times and you’ll still ask, “What diet should I follow? What about kale? Can I eat kale?” I don’t know. What I do know are these three things:

• If you’re already sick, food journa l and find patterns and 
• Do NOT follow any one diet. There is no such thing. There are only template diets which you  must customize based 100% on you. 
• The diet that works for you today, might not tomorrow. And as you heal, you should move towards an un-diet as a lifelong goal.

10. You’re not healthier if you’re strict Vegan or strict Paleo

By the same token, do  not believe the hype that if your’e strict Vegan or Paleo you’re any healthier than the next. You’re not (necessarily).

What makes  you healthy is determined by testing results and how you feel on a daily basis.

And if you need to learn more about this and drilling down to the gut-healing diet that’s right for you, check out THIS .

11. Intermittent Fasting actually works

Don’t ruin your hormones to begin with.

And if they aren’t ruined, start practicing Intermittent Fasting. (Because you did ruin your hormones, fix them first, then start.)

You don’t need to eat 24/7.

Eat a lot and enough, but rest and digest for at least 12 hours (up to 15) each day.

Seriously, your digestion is going to thank you immensely.

You’ll see.

12. Medication doesn’t mean you’re weak

The end. Listen, sometimes you just need the damn medication .

13. Holistic isn’t the holy grail

You will fall in love with the world of alternative health and a more holistic view for healing. That’s okay. Stay on that path.

But  please , for the love of God, know that it is not the holy grail.

If you choose to elect #12 to help on your healing journey, you are not weak . Life will go on and (gasp!) it might truly help you heal!

14. Don’t be basic

You can’t just get a CBC (complete blood count), have a GP (general practitioner) tell you, “All is well,” and walk away feeling like s#$% yet say to yourself, “Yup, all is well.”

There are so many testing options you can and should explore.

When you aren’t getting answers, you must keep seeking them.

Without the answers, you’ll never heal!

15. Drink more water

You’re going to lie all the time when doctor’s ask, “Are you drinking enough water?” Fine, lie. But go home and drink water.

Being properly hydrated truly does make a difference for both gut and overall health.

Bonus tip: make sure you’re including those electrolytes .

16. Lifestyle is everything

You can’t diet harder .

In the end, healing your gut will come down to 78% lifestyle ; 22% diet. (Or something like that.) Mmmmmmmkay?!

17. Choose wisely

The Intestinal Movement Formula AND Move Now will be, hands down, a 100% better choice than MiraLax and/or that bottle of Magnesium Citrate.

18. Gut health and gut healing are very different things

The sooner you realize what to do for each part of the journey, the better off you’re going to be.

19. It’s OK!

On your healing journey, you’ll feel awkward in social settings. And, once you’re healed, you’ll still feel awkward. Why? Because you care.

You care about the things you do, foods you  choose to eat, makeup and skincare you believe is superior, cleaning supplies you enjoy making, journal you crave writing in, and the sleep you’d rather have than late-night partying.

It’s OK that you are mostly “different” than your day-to-day company and surroundings.

They don’t care. And if they do, don’t hang out with them. 

20. You WILL heal

Yes, you WILL heal.

And when you heal your gut, you’ll also heal your life. And it’s going to be incredibly awesome!

21. It’s going to take you a very long time

(Almost 10 years) to both heal  and find your permanent voice as  A Gutsy Girl , but you’re going to do it.

And once you do, you’ll never stop giving back to the Gutsy community while also staying on your forever-mission for optimal gut health.

The balance is going to be beautiful!

But Actually

The truth? It was a long, sometimes painful, and always frustrating road. And yet,  honestly , I would probably not change much. 

Okay, that’s a lie. I may have expedited the process, but going through it all has taught me  everything about myself.

Today I know the difference (vast difference) between gut health and gut healing.

I also know what feeling incredible feels like. So many people are okay with feeling below average; a normal for them.

I wasn’t then, and I would  never be now. Because I know what’s on this side……

Do you want more? Are you wanting to HEAL, too? Are you looking for both the information, inspiration and motivation to FINALLY get on YOUR OWN forever path to healing?

Then THIS is exactly what you need.

If the full course isn’t right for you today, you can pick and choose what YOU need:

• Quick Gut Detox
• All About Diet
• All About Lifestyle

If you loved this post, you might also enjoy:

• Bitter Herbs for Digestion
• Resources for Getting Started Today
• Come hangout on Instagram HERE

You will heal. I will help.

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I just read your article and I want to cry. I have to many stomach issues, hormones issues, mental issues, etc. I have seen tons of holistic and regular doctors, and spend thousands of dollars, I have tried every day . I have horrible acid reflux. Thank you for writing You give me hope when I seen to have nothing else left.

Hang in there, Vanessa! I am glad you enjoyed this post. Xox

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Getting ready to spring-clean your health? Tips for sustaining a balanced lifestyle

In the pursuit of better health, many individuals embark on journeys filled with dietary and exercise changes, often driven by many motivations.  Michael J. Orlich, MD, PhD , a preventive medicine specialist, sheds light on the common reasons behind these lifestyle shifts and offers valuable insights into maintaining sustainable health habits year-round.

"People attempt changes in diet and physical activity for a variety of reasons," Orlich says. "They want to feel better, look better, improve their health, or prevent diseases like high cholesterol, diabetes, or heart disease."

He emphasizes the importance of having a strong underlying motivator and setting long-term health-centered goals linked to realistic short-term objectives.

“Write it down, talk about it with confidants, and keep reminding yourself of it often. Having that note on the refrigerator door that says, ‘I eat well because I want to be there for my grandchildren,’ for example, can make a difference,” Orlich says.

However, Orlich warns against the dangers of adopting extreme diet and exercise routines.

"Drastic or sudden changes often lead to feeling worse and then throwing in the towel," he cautions. Instead, he advocates for gradual, sustainable changes that individuals can build upon over time. For example, starting with shorter exercise sessions and gradually increasing intensity can lead to long-term success.

Practical Tips for Sustainable Changes:

Keep Records

Stay Consistent

Set Realistic Goals

Start Small, Move Up

Buddy System

Orlich says to write down your exercise every day in a notebook or on a calendar and review it once a week. You can do the same kind of thing with diet (e.g. writing down the number vegetables you eat each day.)

“Keeping records takes a little effort, but it pays off,” Orlich says. “It enhances your commitment, keeps you accountable, and allows you to notice when you are making progress or when you need to add a little more focus to keep on track.”

Consistency, according to Orlich, is key to progress. He suggests establishing a buddy system to stay motivated and accountable, whether it's exercising with a partner or checking in regularly with a friend undergoing similar dietary changes.

Setting realistic goals is another crucial aspect of sustainable health habits. Orlich recommends starting with modest, short-term objectives and adjusting them as needed. "As you get better at setting short-term goals, you'll become more adept at estimating long-term progress," he adds.

Preventive medicine plays a vital role in guiding individuals toward consistent and sustainable health habits. Orlich highlights the expertise of professionals such as coaches, personal trainers, dieticians, and preventive medicine physicians in providing tailored guidance and recommendations.

Orlich recommends all individuals schedule an annual wellness physical with their primary care provider. These appointments provide an opportunity for evidence-based preventive care, including recommended screenings and immunizations.

By prioritizing long-term health and wellness, you can embark on a journey that leads to lasting vitality and well-being. Learn more about the  Preventive Medicine Clinic  and schedule an appointment at (909)558-4595.

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Learn / Starting Your Journey: A Guide to Addiction and Mental Health Recovery

Starting Your Journey: A Guide to Addiction and Mental Health Recovery

  Reviewed by Dr. Malasri Chaudhery-Malgeri, Ph.D. on March 28, 2024

• Getting help is a brave and powerful decision.
• Knowing where to start and what to do next can be confusing.
• This guide covers your first steps and how to overcome common barriers to treatment.

Seeking help for addiction and mental health recovery is one of the most important steps you can take in your journey; however, beginning the process can seem daunting and confusing. This guide can help you know where to start, understand your options, and make informed decisions that are best for your recovery needs.

Acknowledge the Need for Help

Recognizing the signs of addiction and mental health concerns is a great step towards recovery. The symptoms you experience will vary by your condition and its severity, but you can expect to notice key impacts on your personal and business life if you’re experiencing a mental health concern, eating disorder , addiction, or other behavioral health issue. 

• Relationships : Your interpersonal relationships may become neglected if you don’t feel mentally well enough to nurture them and spend time with others. For example, you may fall into a pattern of isolation or cut off friends and family.
• Employment : Your work performance can decline if you’re suffering from the mental and physical effects of substance use or mental health conditions. It may feel hard to concentrate, meet deadlines, and communicate with your coworkers.
• Personality change : You may not feel like yourself anymore; something seems off and you may feel perpetually down. Friends and loved ones may notice this as well.
• Change in interests : What used to interest, entertain, or excite you may suddenly feel boring or like too much effort. Neglecting hobbies and self-care are both examples of this.

If you notice similar effects and symptoms in your life, know help is available. 

Overcoming Barriers to Seeking Help

Remember that getting help and taking care of yourself is never weak—it’s quite the opposite. Stigma can prevent people from seeking treatment 1 , making it seem shameful or weak to get help. When you take care of yourself, you enable yourself to perform better in all areas of life and take care of your loved ones. 

Where you’re at now, even if it’s uncomfortable, is a place you know. Seeking help and going into treatment is a new experience, so it can seem daunting at first. It can even seem easier to stay where you’re at now and hope things get better on their own. 

To overcome this resistance to change and inspire hope, you can try making a list of all the reasons you want to go to treatment. Use this list to continually remind yourself of your goals and why getting help is so important for your wellbeing and success. Write down your dreams too, and know getting help can move you one step closer to them becoming reality.

It’s okay to not be okay, but with the right help, you can start feeling a lot better. Dr. Malasri Chaudhery-Malgeri, Ph.D.

You can navigate treatment costs and insurance coverage by checking if a facility accepts your insurance. They’ll often have a free insurance verification form you can fill out online. If you don’t have insurance or they don’t accept yours, you can set up a payment plan or apply for a treatment scholarship if it’s available.

Finding the Right Support System

Support from others can help you overcome fear and resistance surrounding treatment. Tell a loved one, mentor, or trusted friend you think you need treatment. They can help you research your options, provide emotional support, and even go with you to appointments. 

Mental health professionals can and should be part of your support system. You may find support through your therapist, peers in group therapy, or in a peer-led support system like 12-Step groups (Alcoholics Anonymous or Narcotics Anonymous) or SMART recovery groups (non-12-Step-based). Your religious organization, if you have one, can also offer support and spiritual counseling .

Taking the First Steps Toward Recovery

Taking that first step to ask for help is incredibly brave. It’s a sign of strength. Dr. Malasri Chaudhery-Malgeri, Ph.D.

After recognizing your need for help, you can then make the decision to get help. Make this promise to yourself and your support system, if applicable. Let this decision encourage you and offer hope, too.

Make sure you also commit to the journey. It likely won’t be perfect, and that’s okay; aim for progress, not perfection. One way you can do this is through realistic goal-setting. For example, you could set a goal to find a treatment program and set a start date, versus looking to be “cured” in the next 3 weeks. Be kind to yourself and remember each person has their own unique journey with ups and downs.

Your primary care provider can help you start the journey. You can ask them any of the following questions to see what they recommend and how they suggest you begin your recovery:

• What level of care do you think I need?
• What do my symptoms entail? Help me learn more about this condition and its treatment options.
• Would medication benefit me? What may the side effects be?
• Do I need to detox? (Describe what you’ve been taking, how much, and for how long, if applicable.)
• What coping tools or stress-management techniques do you recommend?
• What’s my next step after this appointment?

Then, once you find a program or therapist that’s a good fit for you, you can check to see if they take your insurance and figure out how payments work to offer you peace of mind.

Creating a Recovery Plan

Once you’ve contacted treatment providers, you’ll create a recovery plan with your healthcare professionals. This plan outlines your course of treatment and identifies areas you need specialized care, such as trauma recovery . Your plan will detail the level of care you need, which may include one or all of the options below. 

• Residential treatment, where you live on-site and participate in daily activities, therapy, and peer groups with 24/7 monitoring. You may also detox in this level of care.
• Day treatment , with 30+ hours of weekly treatment during the day; you go home or to sober living in the evenings.
• Intensive outpatient , with 20+ hours of weekly therapy typically offered in the morning, afternoon, or evening to accommodate work schedule and personal obligations.
• General outpatient , which includes 1-3 group sessions weekly.

Your care plan will include skill building and resources to address triggers and potential relapse risks that you may encounter on your road to recovery. Coping tools and relapse prevention strategies can sustain recovery post-treatment. You may also create a safety plan to manage suicidal thoughts and self-harm. 

Implementing Healthy Coping Mechanisms

Negative and intense emotions are both normal and expected in recovery. Having coping mechanisms in-hand can prepare you for low moments and inspire resiliency. A few stress-management and coping strategies you can use (plus the personalized ones you’ll learn in treatment) include:

• Daily routines to establish structure and normalcy.
• Exercise to strengthen your mind and body, and to process strong emotions.
• Self-care such as journaling, hygiene, and resting to manage discomfort and negativity.
• Creative outlets like drawing, painting, making music, or writing to release and process emotions. 
• Talking to friends or loved ones when you feel overwhelmed or alone. 
• Setting time aside to enjoy hobbies and relaxing activities, like reading or watching a movie.
• Mindfulness practices like meditation, prayer, and yoga to navigate intense emotions and connect with your body.

Building a Supportive Environment

A supportive environment can benefit you before, during, and after treatment. Surround yourself with people who have your best interests in mind. If you’re seeking treatment for addiction, be sure your friends and social circles support recovery. Distance yourself from people who cause turmoil and set boundaries as needed to maintain your mental and physical health.

You can strengthen your support by staying in communication with your friends and family about your recovery process and any needs you have. Let them know how you’re doing and how they can support you. For example, you may call a friend after encountering a trigger to discuss your experience and how it made you feel. Talking through emotions can prevent rumination and relapse.

Celebrating Milestones and Progress

Make sure you’re celebrating your progress! Every positive change, or even just a step toward it, deserves celebration. Milestones may include “X” days, weeks, months, or years sober, or reaching a goal you and your therapist set in treatment. Let your support system know each time you reach a milestone so they can share your joy.

You can also celebrate the evidence of learning coping skills in treatment. For example, you may notice you identified a distorted thought and didn’t let it bring your mood down. Celebrate that skill you learned and take encouragement from its benefits. 

As you go through your journey of ups and downs, keep your long-term goals in mind. Progress and achieving short-term goals can motivate you to keep pursuing larger goals, like being sober for a decade or finishing out a tough degree. Write down your long and short-term goals to reflect on what you accomplish and keep them top of mind.

Start the Journey Today

With professional help, support, and a myriad of resources available, recovery from addiction and mental health conditions is possible. Stay firm in your decision to get help and commit to setting goals. Watch and celebrate your progress as you go to stay dedicated and keep those goals in mind. And remember, any step towards healing gets you closer than you were before. Take that first step today by browsing Recovery.com for residential rehabs, outpatient facilities, and virtual options that fit your needs. Find insurance information, photos, reviews, and more to help inform your decision and empower you to find the best treatment for you.

Related Articles

Addiction and mental health conditions don’t only affect the individual—they affect the entire family unit. If you know someone in recovery, chances are you are a part of the healing process.  Support from loved ones plays a critical role in the treatment journey, not just as a supplementary aspect of care but as a core … Continue reading “Empowering Support: Resources and Strategies for Loved Ones in Mental Health and Addiction Treatment”

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No Quarter Athletics 12+

• Health & Fitness

Designed for iPhone

• 5.0 • 2 Ratings

iPhone Screenshots

Description.

Kick-start your fitness journey with No Quarter Athletics . Together with Luigi Soto, you'll have the best combination of nutrition & exercises available on a single app. With No Quarter Athletics , you can begin your fitness journey in no time. Get a fully personalized workout and meal plan tailored to your fitness goals. Progress tracking gets easier when you log your daily workout, record meals, update your check-ins and connect your fitness band & health kit, and get real-time updates via advanced analytical tools. Everything that contributes to your fitness goals gets captured in one place. To top it all, use the inbuilt 1-1 chat feature to have all your queries addressed on the go. You deserve to be the best. That’s why No Quarter Athletics have packed so many features in a single app to help you achieve your fitness goals. Start your journey today! Features that will help you achieve your fitness goals include: * Personalized Workout Plan: Get a fully personalized fitness plan tailored to your goals, whether it is to gain weight, lose weight, gain muscles, or simply wish to work on your general fitness. * Nutrition, Hydration & Habits: Access meal plans assigned by your coach and log your food intake to keep a close track of your calorie intake and macros. You can also track your hydration, steps and calories burnt on the app. * Instant messaging & video calls - Message your coach in real-time and schedule video sessions directly from the app. Stay connected with your coach to improve compliance and get better results. * Check-ins: Gain complete insight into your overall performance with easy check-ins and real-time updates. * Progress: Stay on top of your progress with powerful analytics. * Wearable integration: Get the bigger picture of your progress by connecting your fitness band & health kit thereby enabling real-time updates. Note regarding Apple Health: The app integrates with Apple Health to show your daily activity - distance, steps, active energy, and flights to help you better achieve your goals. App also uses Apple Health to track energy burned and heart rate during a workout session, if an Apple Watch is used. Workout metrics are shared with the coach to better design your workout schedule. DISCLAIMER: Users should seek a doctor’s advice before using this app and making any medical decisions.

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App privacy.

The developer, Luigi Soto , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

Data Linked to You

The following data may be collected and linked to your identity:

• Contact Info
• User Content
• Identifiers
• Sensitive Info
• Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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English, Portuguese, Spanish

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• News & Stories

Midwestern University Welcomes “Unexpected” New Community Member

Basil is an added surprise, born of a cow donated to the University

• AZ - Glendale

Basil the calf, a surprise new addition to Midwestern University's Glendale Campus community, relaxes in the paddock at the MWU Animal Health Institute.

The start of the 2023-2024 academic year is always exciting for the Midwestern University campus community. New faces in new places, the fresh energy of eager arrivals to the many healthcare programs the University offers, and the promise of and hope for the future.

Unexpectedly, a new addition to the Glendale Campus community arrived in the form of Basil, a calf that was born to a cow that was donated to the University’s Animal Health Institute last November. The cow, Dahlia, was screened for pregnancy when she arrived, but it was too early to detect Basil’s impending arrival.

In late August, the Animal Health Institute’s Large Animal Clinic faculty and staff were understandably surprised to see that Dahlia had a new companion by her side. Dahlia – apparently a very independent and resourceful cow – had not only hidden the pregnancy from the doctors, but also decided to birth Basil on her own without any faculty or staff assistance!

Both Basil and Dahlia are healthy and happy, and the Midwestern University community got an unexpected but welcome reminder of how nature can surprise and delight us.

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