Wellness on a budget

Today we welcome guest blogger Rani Glick to talk about Wellness on a budget.

Wellness goals are as personal as your financial planning.  We each have our own set ideas about what wellness is. Yet, when broken down, it is just as bio-individual (how your body functions), multi-layered (emotional), and specific to the area of care it needs (physical).

How have you managed your financial wellness? Are you skilled at using money wisely and making sound decisions? Taking care of your health requires the same approach- education, attention and listening to how your body reacts to what it needs.

Think of wellness as the practice of caring for your wellbeing!

What is your wellbeing? Your wellbeing is multidimensional. It includes all aspects of yourself: your spiritual, emotional occupational, environmental, financial, social and physical (nutrition, fitness, and mental health) health. These together make up your wellness.

Each are like pillars created from your values and beliefs. If you believe that accumulating debt will cause you severe stress, it may impact your work environment, effecting your job performance or your health resulting in low energy or declined mental health.

Wellness reflects your capacity to live a vibrant and active life with positive energy that fuels your goals and successes. Implementing a wellness plan doesn’t have to cost money.

Let’s start with the basics! Food, Exercise and Stress Management.

  • Food, you must eat anyways! Making healthier choices such as adding more vegetables and fruits are better for you and cheaper than eating out. Start simple with a good knife, a food processor, or a blender then add more as you progress.
  • Going to a gym doesn’t have to be the only option for starting a fitness plan. Mix up your workout with walking, running, biking, dancing or swimming. Make it social with a buddy or group. Mix it up!

 You don’t need a $4000 Peleton bike or fancy equipment to get you started. Begin with a few weights, stretch bands, a stationary bike or bike stand.  The recommended time is 150 minutes a week (half hour a day for five days or three times a week for an hour).

  • Managing stress is the most essential part of your wellness plan. Adding mindfulness practices (deep breathing, yoga, meditation) , gratitude journaling, or enjoying a hobby are part of managing stress.  Take time out for relaxation time.

Here are 5 tips to get you started:

TIP #1 Establish your budget. Start low and grow as you get confident in each wellness area.

TIP #2 Keep a daily journal. You can also use it to track your food intake, exercise and relaxation activities. When you review each pillar it will present a larger picture about yourself.

TIP #3 Start with tiny steps. You may think that to start something new requires willpower, motivation or creating new habits, like going on a diet. With so much on your plate, it can be overwhelming, and no wellness plan will happen.

Break down your goals into tiny habits. Start small and when ready, increase the outcome:

  • After I put on my running shoes, I will go for a walk
  • After I walk into the kitchen, I will drink a glass of water
  • After I cut up some vegetables, I will make a salad.
  • After I wake up in the morning, I will take three deep breaths.
  • After I put my feet on the floor in the morning I will say, It’s going to be a great day!

TIP #4 Have fun! Organize creative playtime with your friends, family, or colleagues to boost morale:

  • Create a fitness challenge with a buddy or team
  • Start a no-sugar eating challenge for 4 weeks
  • Bring awareness/gratitude into your daily life with a mindfulness challenge 
  • Schedule a self-care spa day
  • Create a vision board of your wellness goals (cut and paste photos)

TIP #5 Assess your home/work environment.  Are you properly set up with a supporting ergonomic desk and seating arrangement? Do you have a private space or time for reenergizing? What will make working remotely a healthy work/life balance with family, and relationships, contribute to your overall success and wellbeing journey too.

Cultivating wellbeing is essential to your wellness goals. Aim your priorities on what you can achieve comfortably. Go slow and add new habits as you build confidence.

Check out my Wellness Principals.  Important values to keep focused on health and wellbeing.  

Rani Glick is a Health and Wellness Advisor, Certified Nutrition Practitioner (CNP), She offers a range of experience in nutrition, stress management and holistic health practices. She works with business, organizations and individuals empowering them to achieve their wellness goals.

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