Thoughts from Coach Mollie 

The Power of Facebook Memories

Why New Year's Resolutions Suck!!

Adapting Your Wellness Routine for Seasonal Change

How to Stay Consistent with Your Wellness Goals When it comes to wellness, consistency is key. We all know that big changes don’t happen overnight, but staying consistent can sometimes feel like the hardest part of the journey. You start strong, full of motivation, but then life throws curveballs—work gets busy, motivation fades, or maybe you hit a bump in the road that makes your goals seem out of reach. But here’s the good news: consistency doesn’t have to mean perfection. It’s about finding what works best for you, in your life, right now. As a wellness coach, I believe you are the expert of your own situation. My role is to guide you, helping you discover small but impactful actions that can lead to lasting change. Let’s talk about how you can stay consistent with your wellness goals, using an approach that’s all about what works for you . Set Realistic, Attainable Goals One of the biggest mistakes people make when starting a wellness journey is setting goals that are too big or too vague. We’ve all been there—maybe you’ve told yourself you’re going to work out every day, eat perfectly clean, and meditate for an hour each morning. It sounds great in theory, but in reality, life rarely goes according to plan. The key to consistency is setting realistic goals that fit into your life as it is now, not some idealized version of it. Start small and be specific. Instead of saying “I’m going to get fit,” try setting a goal like “I’ll go for a 30-minute walk four times a week for the next month.” This kind of goal is measurable, achievable, and flexible enough to fit into a busy schedule. (A lot like a SMART goal if you have heard of those.) Breaking big goals into smaller steps makes them feel less overwhelming. You’ll be amazed at how much more progress you can make when you take it one step at a time. Build a Routine You Enjoy When you think of wellness as something you have to do, it starts to feel like a chore. No one wants that. The secret to staying consistent is building a routine that feels good to you. You don’t have to force yourself into a rigid schedule if it doesn’t align with your energy or interests. In other words, if you do not like to run, do not set running as a goal. Keep it to things you will do with a smile! The best routine is the one that fits into your life naturally, and that you actually want to stick to. When wellness feels enjoyable, it becomes a part of who you are, not just something you do. Create Accountability Systems Accountability is a game-changer when it comes to staying consistent. We all have days when we feel less motivated, and having a support system can make all the difference in staying on track. Accountability comes in many forms—you can work with a wellness coach (like me!), join a community or support group, or even find a workout buddy who shares similar goals. The goal isn’t to pressure yourself, but to create a supportive system that helps you stay committed, even when life gets in the way. And I would argue that the most important part of an accountability system is the motivation to get back up and keep going when you stumble (because we all do)! True accountability systems do not come with the expectation of perfection- they come with the understanding that we are all human! Embrace Flexibility and Be Kind to Yourself Life is unpredictable. Maybe you had a crazy week, you’re feeling under the weather, or unexpected events threw off your routine. These moments happen, and that’s okay! The key to staying consistent is embracing flexibility and learning to go with the flow when things don’t go perfectly according to plan. You are kind to those you love. You are even kind to people you don’t know. So why can’t you do the same for yourself! Being kind to yourself is crucial. If you miss a workout or indulge a little too much in a rich meal, it’s important not to beat yourself up. Wellness is a journey, not a destination, and setbacks are just part of the process. Instead of seeing them as failures, reframe them as learning opportunities. What can you do differently next time? How can you adjust your goals or routines to fit your current circumstances better? Remember, it’s not about being perfect—it’s about making progress. Rome wasn’t built in a day, and the biggest lessons we learn are from the moments that could have thrown us off track. In perfectionism, there is no room for growth. Just remember that when you are working towards your goals! Celebrate Small Wins Along the Way Consistency doesn’t always feel exciting, but celebrating your progress can help keep your momentum going. Whether it’s hitting a new milestone, feeling more energized, or simply sticking to your routine for a week, it’s important to acknowledge the small victories. Celebrating your success doesn’t have to be complicated. It could be something as simple as treating yourself to a relaxing day off, buying new workout gear, or reflecting on how far you’ve come. Non-scale victories, like improved mood, better sleep, or feeling more confident, are just as important as physical changes. Recognizing these small wins helps reinforce the idea that your efforts are paying off, and it keeps you motivated to continue your wellness journey. When we take a moment to acknowledge the smaller victories, the journey does not seem as long! I like to think of a bigger reward when the goal is accomplished, but I also think of smaller things I can do along the journey to keep me on track. Instead of “I am getting myself a new dress when I lose 30 lbs”, I can still have that new dress as my grand prize, but every 5 pounds I can do something nice for myself or acknowledge the growth. The 30 lbs does not seem as big when it is 6 segments of losing 5 pounds strung together with a grand prize at the end. Staying consistent with your wellness goals doesn’t mean doing everything perfectly. It means showing up for yourself daily in ways that make sense for your life. By setting realistic goals, building a routine you love, creating accountability, and practicing self-kindness, you’ll find that consistency becomes much easier to maintain. Remember, you are the expert in your own life. My role is to guide you and support you in discovering the best next step for your wellness journey. It’s not about following a strict set of rules but about finding what works for you and sticking with it in a way that feels natural. So, what’s one small, achievable goal you can set today to move closer to your wellness goals? Let’s start—your path to consistency is just a step away.

As election season heats up, our social media feeds, news outlets, and conversations become inundated with political content. While staying informed is crucial, it’s easy to find yourself feeling overwhelmed by the constant stream of information (and misinformation). Balancing your news consumption is essential not only for your wellbeing but also for making informed decisions. Here are some practical strategies to help you navigate the noise while maintaining your peace of mind. 1. Set Specific News Consumption Times Instead of checking the news sporadically throughout the day, designate specific times for catching up on current events. This helps prevent the feeling of being bombarded with information and allows you to focus on other activities without distraction. Remember, your time on the internet and social media counts towards your consumption time, so be intentional about how you are navigating your news feeds. Tip: Consider limiting your news intake to one or two times a day. Morning and evening are often good choices, as they frame your day and allow for reflection. 2. Curate Your Sources Not all news sources are created equal. Take the time to identify reputable outlets that provide balanced reporting. Avoid sources known for sensationalism or bias, which can heighten anxiety and lead to misinformation. It is amazing how based on the source of the reporting, the exact story can be told in multiple ways. When it comes to something like a debate or press conference, it is best to watch it in its entirety (live or unedited recording if possible) and form your own opinions. It is very easy to form opinions based on what the person recapping the story observed be aware of biases that exist all around us. Tip: Create a list of five trusted sources and stick to them. This reduces the temptation to scroll endlessly through social media or unreliable websites. 3. Limit Social Media Exposure Social media can be a double-edged sword during elections. While it offers a platform for diverse voices, it can also foster negativity and misinformation. Consider limiting your time on these platforms, especially during high-stress periods. However, if you do plan to spend time on social media, curate your feed. It is easy to hit “not interested” or not respond to specific posts. The more we engage with certain types of content, the more the algorithm pushes it to us. I looked up some fabric refresher from a tik ok video, and now half of my news feed is fragranced fabric refresher from the tik tok shop. (By the way, it makes my upholstery smell amazing and was worth it for me- but I was totally influenced- the algorithm did it’s job for sure!) Tip: Use apps or built-in features on your devices to set time limits on social media usage. 4. Practice Mindful Consumption Before diving into an article or video, take a moment to breathe and set an intention. Ask yourself what you hope to gain from the information. This mindfulness practice can help you stay focused and filter out unnecessary noise. Tip: Try to approach news consumption with curiosity rather than anxiety. Frame your mindset around learning and understanding rather than simply reacting. 5. Find ways to contribute to your overall wellness while you are consuming media. Multi-tasking with something that is positive and good for your body while watching the news or a press conference or a debate can help keep your mind in a positive place. Have some meal prepping for the week to do? What about cooking a healthy meal while listening to the television? It is easy to pull ou a walking pad and walk while you have the news on, or maybe even limit your news consumption to only when you are being active. If you attend a larger gym, they likely have televisions you can watch while doing your stationary cardio. Or switch it up and listen to the news broadcast while you are taking that after-dinner walk! Tip: Splitting the focus between what is on the news and doing something good for your body helps keep you on track with your wellness goals while also releasing endorphins- so if the news is not something you want to hear, you will still have that positive energy running through your body and are less likely to get stuck in the negative. Election season doesn’t have to be a source of stress and anxiety. Some easy strategies for balanced news consumption, you can stay informed while prioritizing your wellness.. Remember, it’s all about finding what works for you and allowing space for both information and peace in your life.

Mindfulness

Resiliency

One Year Later...