They can seem a little useless if you never seem to reach them - but they don 't have to.
What we need is a PLAN! : -)
See below for a cool Wellness Wheel . You can adapt the categories to suit you. I changed "Self-confidence" to "Spiritual Growth" . . . make it your own! ! What are you passionate about? Where do you WANT to see change? It is a lifetime process! I once heard someone say if you aim at NOTHING you will always hit your mark, LOL! I've learned that I need a plan AND accountability to make baby steps toward my goals - and they don't have to just be made at the beginning of a new year - I love that each new day is an opportunity to start FRESH
Once your mindset changes from within, everything on the outside will change with it. The mind is a VERY powerful thing. What you THINK becomes what you DO and what you DO becomes who you ARE.
I have learned that there is huge value in having a regular quiet time, being still, spending time in God's Word, reflecting, and journaling. It can help you identify your priorities, values, goals and focus your heart and mind.
Try these 5 suggestions to help you focus:
1. Spend time reading God's Word - even if it is only 10-15 minutes. Then journal a few thoughts of reflection on what you read and how you will apply it to your life. The process of writing down reflective thoughts makes it more memorable.
2. Take a few minutes while journaling to write down a list of things you are grateful for each day.
3. Focus on things that are true and good rather than dwelling on negative things and experiences.
4. Pray about things that you are anxious or worried about and turn them over to God Who is the One Who has the power to change things beyond our control.
5. Ask for God's help to change the things that you are impressed to change from reading His Word or other convictions or goals that are on your heart.
OILS FOR QUIET TIME & JOURNALING:
Essential oils are great to diffuse during this time as they can help with focus and create a calming environment. Peppermint, Stress Away, Peace & Calming, Thieves w/ Orange, and Citrus Fresh are just a few of my favorites
Physical Activity: Preparation
Most excuses for not working out have something to do with “not having enough time.” One easy way to remove this excuse from your vocabulary is to plan for your workouts ahead of time.
- Plan your workout time the day before and keep it a priority.
- Tell people you are planning to work out a certain number of times a week so that they can help hold you accountable or actually plan to do this with someone else.
- Pack a gym bag and keep it in your car so that you can stop at the gym or a fitness class while you are out and about or leaving work so that the chance of going home doesn’t get you stuck there – I’ve done it ! :=0
GYM BAG FRESHENING SPRAY
- 2 T. witch hazel
- 15 drops of preferred essential oil
- 3 oz. of water
Combine ingredients in a spray bottle and use as needed.
Purification is great for getting odors out of shoes and a stinky gym bag.
Thieves is preferred when wet gym clothes will be stuck in your bag all day.
PRO TIP: Apply a few drops of diluted PanAway to sore muscles after your workout. This will prevent the excuse “I’m too sore to workout” on day two!
DIET | TIPS FOR SUCCESS
When I’m at work and meeting with students it is VERY EASY for the lunch period to end and me to realize that I have not eaten anything yet so I have to plan ahead and pack simple snacks that I can eat while I work.
TIP 1: PLAN FOR THE WEEK AHEAD: Make a list of things you can cook at the beginning of the week and enjoy multiple times during the week. Soups, chili, grilled chicken breast, & sauteed veggies are examples of foods that can be made in larger amounts and spread out throughout the week.
TIP 2: MAKE IT EASY TO STAY ON TRACK: Store healthy foods in clear containers on the top shelf of the fridge and at the front of your pantry. This is a mental trick.
TIP 3: SNACK TIP FOR BUSY BEES: Prepare your snacks in advance to make them easy to grab and go. If you have a snack on hand, you are less likely to turn to something sugary and processed that will make you feel sluggish while hindering your new healthy habits.
TIP 4: EASY SNACKS: To help your metabolism and energy be higher it is highly recommended to eat 5 or more small meals a day than 1 or 2 really big meals – OR no meals!
Examples of easy snacks:
- Bag of snack carrots and hummus.
- Wraps with my favorite sandwich meats like turkey pastrami or roasted chicken (Boar’s Head deli meats have no fillers like most sandwich meats.) These wraps are easy to make and add some sliced onion, avocado, or hummus to make it more nutrient rich and filling!
- Sliced apples and Almond Butter – yummy! !
TIP 5: DITCH AND SWITCH: When focusing on your diet, one of my favorite tricks is to swap out unhealthy ingredients for healthy ones. Here are a few easy swaps:
>> DITCH Spaghetti & SWITCH to zucchini noodles
>> DITCH chips and crackers & SWITCH to air popped popcorn
>> DITCH soda & SWITCH to sparkling water or tea (hot or cold)
>> DITCH sugary breakfast & SWITCH to overnight oats or hard boiled eggs and side of fruit
Wolfberry Trail Mix
Mix together your favorite nuts and seeds (almonds, cashews, pumpkin seeds, etc.) and add in Young Living Dried Wolfberries. Try this combination:
- 1 cup Young Living Dried Wolfberries
- 1/2 cup bananas chips (optional)
- 1 cup Almonds
- 1 cup Cashews
- 1/2 cup Pumpkin seeds
- 1 cup dark chocolate chips (options)
- Store in Ziploc snack bags for easy grab & go.
Veggie Dip
- 2 cups plain Greek yogurt.
- 6 drops Dill Vitality™ essential oil or 1 tablespoon dried dill weed.
- 2 drops Lemon Vitality™ essential oil or ½ teaspoon lemon juice.
- 2 cloves garlic, minced.
- 1 teaspoon onion powder.
- ½ teaspoon Himalayan pink salt.
Mix together, chop your favorite veggies and enjoy!
Happy Healthy start to the New Year! ! !
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