Wellness Wednesday – Mid-Year Check-in with Yourself (RESET)

Wellness Wednesday – Mid-Year Check-in with Yourself (RESET)

Each year in December we often set goals or New Year’s Resolutions and in the following December we look back and realize we haven’t achieved what we wanted and set new goals or the same ones over again. This creates that “vicious cycle” of creating and NOT achieving our goals.

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This year I decided to do things a bit differently. So instead of waiting until December to see if I missed the mark, I’m doing a mid-year check-in on my goals. This way I can see where I am making progress and what areas of my life still need work.

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What prompted me to check-in with myself was my annual check-up with my doctor which showed I had gained 8 pounds since last year.

“WHAT!!! How could this be I said to myself?”

Well of course I know exactly how this could be, I haven’t been working out at the gym as much as I did last year and I have begun to fall into bad eating habits so of course I gained 8 pounds.

On June 2nd I completed a 5K race which many would say, “Well done” but I was not prepared and it showed. It took me 57 minutes to complete a race that I ran (walk/ran) in 46 minutes last September. I felt as though I was going to pass out when I ran across the finish line. Thankfully my husband was there to catch me. Once I caught my breath and came to my senses I made a plan to get back on track.

Here is what I am doing to RESET and crush my fitness goal for this year.

  1. Pack a healthy breakfast and lunch each day as well as healthy snacks. No fast food!
  2. Drink at least one protein shake per day to ensure I am getting my 80+ grams of protein in daily.
  3. No eating after 7pm
  4. Drink more water.
  5. Hit the gym or other walk/run, swim, Zumba activity at least 5 days per week and restart the Couch to 5K (C25K) training.
  6. Weigh myself once a week to ensure I am staying on track.

For most of us our goals don’t stop with physical fitness but encompass other important areas of our lives as well.

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Financial fitness is another area I have been working on. As I begin to plan for retirement sometime in the next ten years I am mindful that I waste a lot of money on God knows what. So my plan for this year and going forward is to understand better where every single cent is going and to eliminate waste.

Here is the current plan:

  1. Pay off credit cards starting with those with the highest interest rate.
  2. Decrease dependence on credit and use cash when possible and credit cards for emergencies ONLY!
  3. Increase my 401K contributions.

Another goal that I have for this year is to continue to make self-care a priority. You may ask what does that look like? Well for me my self-care looks like this:

  • Quiet time in the morning, at least 30 minutes to pray and meditate. This is generally at 4:30am when everyone else is asleep.
    • During this time there is no technology!
    • This could also include a peaceful walk
  • Massage at least once a month
  • Exercise at least 30 minutes a day, 5 days a week or more if possible
  • I do not listen to music that promotes violence, disrespects women or tears people down “Garbage in; Garbage out”
  • I eat a healthy breakfast
  • No Toxic people in my life (period)
  • Bedtime by 9:00pm weeknights and 10pm on weekends

I’m still striving to find time for the following:

  • Journaling
  • Reading
  • Crocheting

I would strongly recommend that you not only reset, but reevaluate the goals you have set to determine if they are still relevant and realistic. Your goals may no longer be relevant for various reasons and they also may not be realistic. We oftentimes don’t set SMART goals and we need to break them down into smaller achievable goals.

Finally, let’s celebrate the small victories we have made thus far this year. Treat yourself to something small to reward the work you have done and the work you will continue to do to finish this year out strong!

About Rochelle

Rochelle Redding, M.S. is a wife, mother of four, and the owner and operator of Rochelle Redding Coaching and Consulting Services (RRCCS). RRCCS is a spiritually-based coaching service dedicated to helping women be their best selves and achieve wellness in all aspects of their life. Learn about life coaching services with Rochelle by clicking here.

Read My Book

Finding Power and Purpose takes the reader on a dynamic journey from darkness, depression, and life-threatening health, to one of healing, self-love and alignment with God’s will.

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Create Your Best Life in the New Year!

Create Your Best Life in the New Year!

Around the start of the year, making vision boards becomes quite popular. A vision board is a tool used to help with manifesting positive things into your life. It is also a great way to set and achieve goals. It consists of a board or construction paper that has words and images that represent places you want to travel to, career goals, relationship goals, and more. Place the vision board in a place where you will see it every day. Take a few moments reflecting on the items on your vision board. Focus on the feelings that those words and images bring up. This is an important piece of the puzzle…visualization. Olympic athletes use visualizations all the time…and with good reason. In many cases, the brain doesn’t know the difference between you actually performing an action versus you visualizing one. Many of the same areas in the brain light up.  Because of this, mental practices are almost as important as physical ones. It can be a major component in drawing in new positive life experiences and shifts.

You can make a vision board in a variety of ways. It can be as simple as grabbing a board, canvas, or large roll of paper and placing cut-outs from magazines on it. You can also place inspiration words or sayings and postcards from places you want to visit.  Another fun way to create a vision board is via Pinterest. Simply create a new board, and search images and links that you want to add.  There are also free vision board apps for iOS and Android. These apps allow you to select and upload images from your phone. You can also set a timer twice a day that reminds you to view your vision board. Your board then shows up as a slideshow on your phone!

Vision boards are a great exercise that allows you to visualize and meditate on your goals and desires so that you can create your best life. Give it a shot!

About Rochelle

Rochelle Redding, M.S. is a wife, mother of four, and the owner and operator of Rochelle Redding Coaching and Consulting Services (RRCCS). RRCCS is a spiritually-based coaching service dedicated to helping women be their best selves and achieve wellness in all aspects of their life. Learn about life coaching services with Rochelle by clicking here.

Read My Book

Finding Power and Purpose takes the reader on a dynamic journey from darkness, depression, and life-threatening health, to one of healing, self-love and alignment with God’s will.

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New Year, New Beginnings

New Year, New Beginnings

The new year is a is a season of new beginnings. Many people find themselves wanting to make significant life changes, but do not know where to begin. Don’t worry, I’ve been there too! I want to share with you something that helped me on my spiritually-guided wellness and career journey. One thing that really resonated with me when I joined my church, Enon Tabernacle Baptist Church, was when we were encouraged to take a Spiritual Gifts Test. This test is about 100 questions to determine your top three gifts and the best ways to use them. This was helpful in choosing where to serve in ministry but also in my career as well. You can find the test here: https://spiritualgiftstest.com/spiritual-gifts/
Starting from a place of self-reflection can guide your steps towards a balanced life!

About Rochelle

Rochelle Redding, M.S. is a wife, mother of four, and the owner and operator of Rochelle Redding Coaching and Consulting Services (RRCCS). RRCCS is a spiritually-based coaching service dedicated to helping women be their best selves and achieve wellness in all aspects of their life. Learn about life coaching services with Rochelle by clicking here.

Read My Book

Finding Power and Purpose takes the reader on a dynamic journey from darkness, depression, and life-threatening health, to one of healing, self-love and alignment with God’s will.

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Prayer Trek Day 4: Long Suffering

Photo Credit Goes Here: ________________

Each year in December we often set goals or New Year’s Resolutions and in the following December we look back and realize we haven’t achieved what we wanted and set new goals or the same ones over again. This creates that “vicious cycle” of creating and NOT achieving our goals.

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October 4: Long – Suffering
“Beloved, I pray that in all respects you may prosper and be in good health, just as your soul prospers.” (3 John 1:2). We begin by showing love to our bodies. The Centers for Disease Control says 30 minutes of walking 5 days per week at a moderate pace will greatly reduce disease risk. At GirlTrek, we walk a “heart-pumping pace” as an act of self-love because we know that our bodies are temples and not ours.
Walking Assignment: Walk with a senior citizen in your family. If he or she is unable to walk, you can call while you are walking or walk to their home. Seek guidance from your elder. Ask for advice on how to live a healthy, more fulfilled life. What are her tips for happiness and longevity? Say a special prayer for her health and happiness.

About Rochelle

Rochelle Redding, M.S. is a wife, mother of four, and the owner and operator of Rochelle Redding Coaching and Consulting Services (RRCCS). RRCCS is a spiritually-based coaching service dedicated to helping women be their best selves and achieve wellness in all aspects of their life. Learn about life coaching services with Rochelle by clicking here.

Read My Book

Finding Power and Purpose takes the reader on a dynamic journey from darkness, depression, and life-threatening health, to one of healing, self-love and alignment with God’s will.

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#selfcaresunday

created us to be

About Rochelle

Rochelle Redding, M.S. is a wife, mother of four, and the owner and operator of Rochelle Redding Coaching and Consulting Services (RRCCS). RRCCS is a spiritually-based coaching service dedicated to helping women be their best selves and achieve wellness in all aspects of their life. Learn about life coaching services with Rochelle by clicking here.

Read My Book

Finding Power and Purpose takes the reader on a dynamic journey from darkness, depression, and life-threatening health, to one of healing, self-love and alignment with God’s will.

You May Also Like