Well Balanced Wellness (Made Simple)

Well Balanced Wellness

Holistic or whole person wellness is health and growth in the four major areas:

Mind (thought life)
Body (health)
Heart (emotions & relationships)
Soul (relationship with God)

But how do we become intentional about growth and balance in these areas. Here are is a simple ways to begin:

List each area (mind, body, heart and soul), next write things that you are currently doing (actions you are taking) in each of those areas. Here is what that might look like:

Mind
Reading a book
Be intentional about positive thoughts
Learning something new
Watching a TedTalk
Meditating on bible versus

Body
Exercise
Healthy eating
Rest
Drinking water

Heart
Weekly coffee with a mentor
Weekly hang out with friends
Calls with mom
Investing in the relationships in my life

Soul
Pray
Meditate
Read the bible
Go to church


These are a few simple ideas to start your own mini plan to bring balance and wellness to a deeper level in your life. Start simple and then add on more details. This is a great exercise you can do each week or each month. It also helps keep us on track during day to day life. From this exercise you can also begin managing your time, intentionally investing in your wellness and creating your schedule and your short term as well as long term goals!

Here is an example of what the next step might look like in adding more detail to your mini wellness plan:

Mind
Reading a book - a book that grows me spiritually or a book that teaches me something, read 6 books per year.
Be intentional about positive thoughts - become more aware of when I start focusing on negative thoughts and begin journaling about my thoughts.
Learning something new - pick up a new hobby or deepen knowledge on an existing one, watch a documentary or visit a museum.
Watching a TedTalk
Meditating on bible versus - write down a scripture to memorize and meditate on for the week/month.

Body
Exercise - write out a fitness plan (example; 3 days per week of 30 minutes of cardio and 2 days of lifting weights at the gym) and stick to it.
Healthy eating - eat more veggies. Take time each week to cook healthy foods. Cut back on refined sugar.
Rest - dedicate a whole day each week to relaxing!!!
Drinking water - cut back on other drinks and add more water. Carry water with me and pay attention to how much I drink throughout the day.

Heart
Weekly coffee with a mentor - meet weekly with a mentor (business, spiritual or relational mentor), talk to them about my challenges and ask for feedback.
Weekly hang out with friends - schedule 'fun time' with friends, make a list of the friendships I want to focus on investing in and growing this year.
Calls with mom - stay connected and engaged with family. Make time to visit also.
Investing in the relationships in my life - get intentional about growing the important relationships in my life. That might mean spending more time, energy or heart on them.

Soul
Pray - talk to God morning and before bed, also during my drive to work. Be more intentional about talking to God in my down times versus spending it online.
Meditate - listen and be present to God. Start with 5 minutes of quiet stillness each day.
Read the bible - begin a daily bible reading plan and devotional
Go to church - show up weekly and get involved (serve, give and get to know people)

The next step after this is to begin adding these things into your daily and weekly schedule. Put them into your calendar the same way you would schedule an important meeting or doctors appointment. Once you have added these action items towards deeper wellness you will have created a simple wellness plan!

Remember, all things in balance and progress not perfection. Start where you are and take small steps forward...these small steps will eventually yield huge results. Practice patience with yourself and celebrate each step you take!

May you be healthy and well!

10 Wellness Tips To Transform Your Life

10 Wellness Tips To Transform Your Life

1. Intentionality -

Make a decision to grow in your health and wellness - make a list of things you can focus on doing to make progress, then take daily steps to move towards balanced wellness in your mind, body and soul.

2. Create a Wellness Budget & Schedule -

Determine realistically how much time and money you have to invest in your wellness. Write out how and where you will divide up those investments and implement them into your weekly schedule. Schedule in your fitness, nutrition, fun 'you' time and self care as you would schedule a doctors appointment and honor those appointments as if it was a work commitment. 

3. All Things in Balance -

Write down the following:

Mind (thought life)

Body (health)

Heart (emotions & relationships)

Soul (spiritual life)

What things do you do in each area to invest or grow? If after you make the list one area is lacking, find small ways you can begin investing in that area. 

4. Food For Living, The Balanced Plate -

Nutrition is made simple through the balanced plate approach...all things in balance! Instead of eating 3 large meals per day, try 4-5 smaller meals. Each meal made up of a balanced plate (will show visually and describe). The balanced plate is 1/2 green veggies, 1/4 grains or dense carbs, 1/4 lean proteins - add an ounce of healthy fats and now you have a balanced plate!

5. Water, Water, Water! -

Our bodies need a lot more water then the old myth of 8 glasses of water per day. Typically the average person needs about 1 oz of water per body pound in weight. Many illnesses, diseases and even stubborn fat and cellulite can be significantly improved  by simply increasing your water intake. Carry a non-carcinogenic plastic bottle with you to make proper hydration simpler. 

6. Get Up & Get Going!

There are many ways to exercise, from exercises classes, to walking or other outdoor cardio, lifting weights, DVDs you can do at home...find what works for you. Many people focus on what they can't do, what they can't afford both financially and time wise. Decide what you can do and find a form of exercise that works. Try to move your body daily. Take the stairs, walk the dog, hit the gym, even do some free exercise videos from my web site or find exercise videos on Hulu or Youtube. Decide what you can do and do it...move your body!

7.  Accountability -

Find a friend who has similar goals in wellness, ask them if they want to be 'accountability partners' with you. Schedule weekly calls with them and touch base, sharing your progress (not giving advice, but encouragement). When we say our goals out load to someone else it helps us to stay accountable to taking action on them!

8. Know the Why - 

Know WHY you want to achieve your wellness goals. Be honest and clear with yourself. I want to be healthier, live longer, loose weight, feel more confident, feel more peace and happiness within myself. Knowing the why brings a deeper commitment!

9. Make it Fun - 

Whether we are talking about growth and wellness in the mind, body, heart or soul remember to get creative and find ways to make it fun. You know the saying, 'All work and no play makes...'! Well it is hard to truly achieve longevity of healthy habits if we aren't able to enjoy the process. Find fitness buddies, if your single or in a relationship or married make hiking or walking a date activity, join a book club to challenge your mind, find a healthy foodie friend to cook with or exchange recipes and ideas. Find ways to make it fun! And if you try something that isn't fun, try something different. Don't give up!

10. Celebrate The Victories -

Remember it's about progress NOT perfection. Commit to doing your very best each day, realizing that your very best today will be different from your very best tomorrow. If we continue to take steps forward we are progressing towards our goals while developing the habits that will get us to success. Celebrate each step as a victory!

Releasing Worry

Today I have a choice, in this moment I have a choice. I can either think on and focus on all of the looming challenges this life, this day, this situation, this moment has OR I can trust God. I can choose to trust him by turning my focus to his word, his promise, his support and encouragement that he is who he says he is and he does what he says he will do. 

Look at the birds of the air; they neither sow nor reap nor gather into barns, and yet your heavenly Father keeps feeding them. Are you not worth much more than they? 

(Matthew 6:26 AMP)

God is even more aware of my situations and circumstances than I am! How silly is it for me or you to worry that God might not come through. He designed this day and every day. He loves us and will take care of us. 

Even in the midst of challenges WE can't see a solution for, God is already there and he already has a plan and a solution that he will provide in his timing. 

The question is, in this day, in this moment can I trust God to be God? Can I let go and be a child and trust my father?

Release worry and instead rejoice in God!

For more information on Rachel Zeskind Wellness Ministries visit www.rzwellnessministries.org

Follow on Twitter: @RachelZeskind and @Wellnesministry