Thoughts from Coach Mollie
Mollie Witt • January 21, 2025
The Power of Facebook Memories
The Power of Facebook Memories
I don’t often scroll through Facebook memories, but today was different. Houston is having a rare snow day, and with the city shut down and a break in my coaching meetings, I found myself with a little extra time. Curiosity got the best of me, so I decided to take a trip down memory lane.
One memory stopped me in my tracks. It was from two years ago—the last vacation my husband and I took before my MS diagnosis. That memory pulled at my heartstrings. I couldn’t help but think of everything I used to do before MS. For a moment, I felt sad.
Then, another memory popped up—a snapshot from just a year ago. My husband and I were at the lake, bundled up in the cold. I was walking with my rollator, but in a burst of confidence, I had one of my classic “hold my beer and watch this” moments. On a whim, I decided to try walking without my rollator—my first attempt at “free walking” outdoors.
As I scrolled through these memories, I started to reflect. At first, I wanted to linger on the past, wishing I could go back to that carefree vacation. But instead, my focus shifted. I remembered that milestone at the lake—the fight it took to get there, the small steps that led me to that moment. I thought about the paralysis I had overcome and, for once, I didn’t feel sad or angry.
What I saw wasn’t just a timeline of events; it was a story of resilience. Each memory—walking the Vegas strip carefree, enduring hospital stays, tackling physical rehab, and finally taking that first free walk—was a thread in a larger tapestry of grit and determination.
So, I decided to honor that milestone anniversary in a way that felt bold and true to my journey. I bundled up, asked my husband to take me back to the lake, and celebrated by jogging—yes, jogging—the same distance I had free-walked a year before. I’ve never been a runner, and walking is still a challenge some days, but I did it. It was freezing, exhilarating, and such an accomplishment.
The Secret to Resilience
So, how does someone go from struggling to stand to having “hold my beer” moments of triumph? Resilience and dedication play a huge part, but here’s the thing—resilience doesn’t happen overnight. It’s not a switch you flip; it’s built step by step, goal by goal.
Resilience starts with having a vision. One of my favorite activities as a wellness coach is creating vision boards with my clients. These boards become a visual representation of their best lives—goals, dreams, and what well-being looks like to them. Once we have that vision, we break it down into small, achievable goals.
For me, running was never on my radar pre-MS. But after my diagnosis, it became part of my vision of empowered well-being. Running symbolized strength, freedom, and resilience. My vision board helped me articulate that, and from there, I set the small goals that eventually got me to that freezing jog by the lake.
The key is to start small. Look at your vision board and ask, “What’s the first tiny step I can take today toward this version of myself?” The smaller the goal, the easier it is to achieve. And with each small win, you build confidence. Confidence grows into trust in your abilities, and over time, you find yourself doing things you once thought were impossible.
Your Best Life is Within Reach
Living your best life isn’t about giant leaps—it’s about small, consistent steps. Those small wins add up to a stronger, more resilient you. If you’re ready to start creating your vision of empowered well-being, I’d love to help.
Book a free 30-minute session with Well Lived Coaching today, and let’s take the first step toward your best life together. Book your free session here!
Why New Year's Resolutions Suck!!
How to Personalize a Wellness Plan That Works for You In the world of wellness, there's no one-size-fits-all approach. Each person has their own unique needs, preferences, and goals. That's why personalizing your wellness plan is key to achieving sustainable, long-term results. As a wellness coach, I believe that you are the expert on your life—my role is to guide you in crafting a wellness journey that fits you perfectly. Here’s how to create a personalized wellness plan, along with some professional tips to keep you on track. Assess Your Current Lifestyle Before making any changes, it’s essential to understand where you’re starting from. Take time to evaluate critical areas like your physical activity, eating habits, stress levels, sleep patterns, and daily routines. Ask yourself: How often do I exercise, and what activities do I enjoy? If you do not enjoy it, you will not stick to it! What are my eating habits—do I eat mindfully or on the go? Am I getting enough sleep, and how do I feel when I wake up? How do I manage stress, and what triggers it? Pro Tip : Keep a wellness journal for one week. Write down everything from meals and workouts to mood changes and sleep patterns. This will give you valuable insights into your habits and help you identify areas for improvement. I use a medical symptom tracker app that incorporates so much of what I have mentioned into it’s structure. I love that it considers both my personal habits and my medical symptoms and links them together! For anyone with a chronic illness, I highly recommend finding an app that will allow you to track your lifestyle habits in addition to your medical symptoms. Set Realistic and Meaningful Goals Once you've evaluated your current lifestyle, it's time to set goals. But rather than focusing on vague goals like "get healthier" or "lose weight," dig deeper. Personalize your goals by asking yourself why they matter to you. Understanding the why behind the want is so important when it comes to those times we lose motivation. My trainer stopped me mid-workout when she noticed I was disassociating and asked me about the why that we established at the beginning of our relationship. I promise you that was the fuel I needed in that moment! Never lose sight of your why! For example: Do you want more energy to keep up with your kids? Are you looking to reduce stress and improve your mental well-being? Are you feeling burnt out at work and want to reignite that passion you once had? Is there a specific health concern you’d like to address, like high blood pressure or low energy? Pro Tip : Use the SMART goal-setting method—set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. This structure keeps you motivated and on track. Yall know I love me some smart goals! Incorporate Activities You Enjoy A common mistake is forcing yourself into wellness activities that you don’t enjoy, which can lead to burnout or frustration. Your wellness plan should feel energizing and exciting, not like a chore. If you hate running, don’t make it your go-to cardio workout. If you love dancing, incorporate Zumba or dance classes into your routine. The more you enjoy your wellness activities, the more likely you’ll stick to them. Pro Tip : Try new things! Sometimes discovering a new yoga class, outdoor hike, or healthy recipe can reignite your motivation. Aim to blend variety with consistency. I found a love of meditation through a peloton workout of all places! I had a favorite cycle instructor who I was looking up and saw they also hosted meditation sessions. I listened to one and absolutely fell in love! Prioritize Self-Care and Stress Management Wellness is not just about diet and exercise—mental and emotional health play a huge role. Personalizing your plan means making time for activities that nurture your mind and reduce stress. This might include: Daily meditation or mindfulness exercises Journaling for 10 minutes each day Creating a bedtime routine that supports relaxation and better sleep Spending time in nature or practicing hobbies you love Pro Tip : Block out "self-care time" in your schedule just like you would for meetings or appointments. It’s an essential part of your overall wellness. This is essential to everyone, but especially someone in a management or leadership position. If you cannot take time to check in with yourself, you should not be checking in with others. It is like when you are flying, put the mask on yourself first, then others in need. Your self care is your oxygen mask! Adapt and Evolve Your Plan A personalized wellness plan should never be rigid. Life changes, and so will your needs and goals. Make time to revisit your plan and assess what’s working and what isn’t. Don’t be afraid to tweak it along the way. Maybe your current workout routine feels stale, or you’re noticing new stressors in your life. Adjusting your plan as needed is key to staying aligned with your wellness goals. AS we are experiencing seasonal changes right now and shorter days, this is a fantastic time to take inventory of your current wellness plan and make some adaptations so that you can reach the next level. And never underestimate the power that adaptong and evolving have when it comes to your personal resilience! Pro Tip : Regularly check in with a wellness coach to reassess and update your plan. They can offer fresh perspectives, support, and adjustments to keep you moving forward. And if you need a recommendation for one, I may know a girl :) Your wellness journey is unique to you, and your plan should reflect that. Remember, wellness is never one size fits all, it is not even one size fits most. Just as we all have unique fingerprints, we need to make sure that we have unique and individualized wellness plans so that we can grow where we are planted. The goal is to live your best life, not live someone else’s best life. Remember, wellness is a journey, not a destination. Focus on progress over perfection, and celebrate each small step along the way.
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...
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