Category Archives: 12 weeks

12 Weeks of Wellness: Excite

We’ve made it, it’s the final week of wellness. Congratulate yourself because you just spent the last twelve weeks investing in your health. I’m so proud of you! The last order of business is to focus on your external appearance. Your self-confidence runs deep and, believe it or not, promotes your health. Go forth and project this into the world.

This week excite: update your closet to suit your personal style and make an impression

Click the week for more information for why these are important to your wellness

12 Weeks of Wellness: Create

Studies show that the majority of people eat fewer than 70% of meals at homes. Reclaim your kitchen, reinstate family dinner, eat together, learn to cook and shop for food (don’t forget your reusable shopping bags!), invest in and value your food, and plant a garden to grow your own ingredients. During the 11th week of wellness, I encourage you to make at least 90% of meals at home. 

Check out my recipes page for ideas.

This week create: eat only food that was prepared at home

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12 Weeks of Wellness: Practice

The 10th week of wellness is upon us. It’s important to remember to have fun in life. If you have a hobby already great keep at it, keep practicing! If you don’t, I am giving you permission to give yourself time to relax and do something you enjoy. I will even send signed notes that you can give to your boss. That probably won’t do anything but I am willing to do that for you anyway. Just shoot me an email.

PHYSICAL & SOCIAL

  • Any team sport
  • yoga
  • Extreme sports
  • Contemporary dance
  • Boxing
  • Martial arts
  • Volunteering
  • Traveling
  • Bodybuilding


ARTISTIC

  • Taking up an instrument
  • Pottery
  • Photography
  • Learning graphic design
  • Watercolor painting
  • Wood-working
  • Sculpting
  • Building models

INTELLECTUALLY STIMULATING

  • Learning a new language
  • Researching a topic
  • Blogging
  • Playing simulation games
  • Creating a comic book
  • Writing poetry
  • Songwriting
  • Completing word games and puzzles
  • Becoming a chess master


COLLECTIONS

  • Wine
  • Shot glasses
  • Postcards
  • Comic books
  • Memorabilia
  • LPs
  • Sports cards and paraphernalia
  • Beanie babies
  • Beer bottles
  • Antique lighters
  • Cigars
  • Pulp literature
  • License plates
  • Decks of cards
  • Stamps


This week practice: take up a new hobby

Click the week for more information on each of these topics that are important to your wellness:

12 Weeks of Wellness: Reconnect

It’s week 9 of 12 Weeks of Wellness. I hope you’ve been keeping up with and adding to the other 8 wellness tips. This week the focus is on reconnecting with what is important to you. If you’ve lost touch with friends and family, be sure to give them a call. If your passion is building handcrafted boxes, collecting teapots or volunteering at the hospital, refocus your center toward these things that matter most to you. If you’ve been meaning to catch up on your reading, go ahead and take the time to relax with a cup of tea.
Life is for living, you only live once so seize the day.
Identify, focus in on, and spend time doing what matters

Deep down there are things that drive you – hobbies that excite us, passions that you wish you had more time to explore, people you wish could spend more time with. 

Breaking it down: Questions to ask yourself

What does my life look like ten years from now?
Picturing yourself in the future can help you figure out what you need to do in the present to get where you want to be.

What is my purpose?
Life is about discovering the answer to this question and the answer is always changing. Focus on what your present purpose is.

What excites me?
Security and comfort may be keeping you from pursuing the things that makes you want to jump out of bed in the morning.

What can I let slide?
It’s important to recognize that there just aren’t enough hours in the day to keep up with everything. Decided what you may be willing to cut back on.

Do the consequences have meaning?
Your goals may change and something you’ve been striving for will not be as important as it once was. It may be time to let it go and move on.


Making time

Do it first.
Decide on your top three most important tasks and do them first thing in the morning, before other items that don’t matter as much.
Schedule it.
If you’ve blocked out time for the most important people and tasks in your calendar there is no chance they will be lost in the shuffle.
Treat it as an emergency.
In an emergency you forget about the things that aren’t important and your to-do list does not get checked off. Don’t let the important things be forgotten.

This week reconnect: tune out external distractions and focus on what matters

12 Weeks of Wellness: Balance

Food companies have us hooked by strategically including choice ingredients in their food: sugar, salt and fat. These three ingredients offer instantaneous bliss that causes us to continue to pursue happiness by overindulging. You really can’t eat just one. Be sure to pay attention to the amount of sugar and salt you are consuming to avoid some serious health problems in the present and in the future.

This week balance: limit your overall sugar and salt intake

CLICK THE WEEK FOR MORE INFORMATION ON WHY THESE ARE IMPORTANT TO YOUR WELLNESS

12 Weeks of Wellness: Freshen

We’re more than halfway through our 12 weeks of wellness; this week we’ll focus on the home and making your space safe, stress-free zone where you can find relaxation and comfort.

To freshen your space in a sustainable way, check out my Greening your Home Posts: Part 1 and Part 2

This week freshen: nest and take care of your space

12 Weeks of Wellness: Nourish

Last week I talked about nourishing your body through eating more vegetables. This week (the 6th week of wellness) nourish your body through something other than food. This is important on multiple levels. We eat when we’re hungry yes, but many people also eat when they’re thirsty, tired, watching TV or just when they’re bored. Discovering another way to use your time will not only distract you from the feeling of wanting to eat, but it will enrich your life.

This week nourish: focus on something other than food that fills you up

Click the week for more information on each of these topics that are important to your wellness:

12 Weeks of Wellness: Boost

I love vegetables! I think they are crisp and refreshing and vegetables provide nutrients vital for health and maintenance of your body. So add a few more to your diet throughout this, the 5th week on our journey toward wellness.

Tips:

There are many ways you can introduce more veggies into your diet. I will list a few here but for a printable list you can hang on your refrigerator click here.

  • Buy vegetables in season, when they are cheapest and at the peak of their flavor.
  • Stock up on frozen veggies that are simply a microwave zap away from eating.
  • Plan meals around vegetables, like a stir-fry, add other food to supplement.
  • Try a veggie salad for a meal.
  • Add shredded zucchini and carrots to meatloaf, casserole, quick bread and muffins.
  • Make your vegetables more appealing by serving them with dip.

This week boost: make sure to eat at least three vegetables each day

Click the week for more information on each of these topics that are important to your wellness.

12 Weeks of Wellness: Unplug

It’s the 4th week of wellness and we’re focusing on how we can unplug from distractions such as technology.

Modern technology is wonderful in many ways. We can communicate with friends and family all around the world. We can get instant updates about world news, sports and events. There are thousands of facets to boost creativity. Job searches have never been easier. Research can be done with a click of a mouse. But with great power comes great responsibility. We have so many things we need to check and update and learn about and watch and read and on and on and on that sometimes we forget about the things happening around us, in the real world outside of cyberspace.

This week unplug: disconnect from unnecessary technology

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12 Weeks of Wellness: Stretch

The third week of wellness is upon us and this week we’ll be focusing on stretching, moving, activity. Of course you’ll want to keep up with the good habits you’ve been developing so don’t forget to continue hydrating and getting enough rest.

Exercise is important to a healthy lifestyle for many reasons, regardless of your age, sex, or physical ability.

Mayo Clinic

To accomplish this week’s wellness goal you’ll need to try a new form of exercise. A few ideas include: yoga, walking during your breaks at work or school, running, lifting weights, swimming, etc. The idea is to try something you maybe have been wanting to try but haven’t for whatever reason.

You can check out my Fitness Page for a few ideas if you are unsure about where to start.

This week stretch: try a new form of exercise

Click the week for more information on why these are important to your wellness

12 Weeks of Wellness: Rest

As we continue on our 12 week program toward physical wellness keep up your good hydration habits but add this next weeks focus to your routine. Today we’re talking about rest and why it’s important.

Here is an infographic I created with the same information found on the previous “Sleep is Awesome!” infographic. Enjoy your new-found learning about sleep and why it’s important!

This week rest: wind down early and stick to a regular sleep schedule this week.

Click the week for more information on why these are important to your wellness


12 Weeks of Wellness: Hydrate

On Workout Wednesday I usually produce or re-produce a printable workout. But this week, and for the next eleven weeks I’d like to also focus on wellness: Wellness Wednesday. Because that’s more important than fitness. So to be come simply well I believe the first step is hydration. Water is a source of life for every species on this planet. Without this miracle molecule none of this beautiful blue planet would exist as it is (there would probably be robot llamas and volcanic acid would be the life juice, in fact according to the theory of infinite universes this probably exists).

Anyway, did you know that water makes up over half of your body weight? Your body uses water in many ways. Water cushions and lubricates joints; nourishes and protects the brain, spinal cord and other tissues; helps regulate the body’s temperature; and helps remove waste through perspiration, bowel movements and urination. 

There can be serious problems if you over-hydrate, which is called hyponatremia, or under-hydrate, which leads to dehydration. So check you pee: clear = drink less, dark = drink more.

Additionally, it is not completely true that water is your only source for hydration. Tea, coffee, fruit and vegetable juices, and even sports drinks and sodas can contribute to your daily water needs. However, these substances also add calories and sugars to your systems, which is an added consideration.

Tips for staying hydrated

  • Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
  • If plain water doesn’t interest you, try adding fruit such as lemon, lime, watermelon, orange or cucumber to your drink.
  • If you’re going to be exercising, make sure you drink water before, during and after your workout.
  • Start and end your day with a glass of water.
  • When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
  • Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.

This week hydrate: sip smart and drink more water! 

Click the week for more information on each of these topics that are important to your wellness.