I am introducing myself to everyone including my values, routines, and habits. Eventually, I am hoping that you will see the benefits of reading about my wellness journey. I have overcome a few hurdles, but I am still on my journey.

In order to lose weight, I got energized, and became stronger; I had to figure out what motivated me. I had a set of goals but did not know how to get them started. Learning how to write SMART goals took time to perfect. During this time, I realized the importance of Self-Care and why I needed to reflect on my Self-Worth.

Part of my journey means finally looking in the mirror and finding something I liked about myself. That was difficult since I’ve always avoided looking in the mirror. However, I slowly started to listen when others complimented me instead of letting those comments go. I liked that most of the people I met thought I was nice, helpful and friendly. Slowly, my self-worth was changing and I liked what I saw in the mirror. I’ve learned that my self-worth means I value my self. Now, I make sure I am setting aside time for me.

According to the American Psychological Association (APA), self-worth is an internal sense of being worthy of love, respect, and consideration. It is a feeling of being valued and respected by oneself and others. Having a positive sense of self-worth can lead to increased confidence, resilience, and overall well-being. Resilience worked for me! Many times during my challenges, I felt hopeless whenever I regained my weight. This happened multiple times. I turned it into a game by giving myself permission to be sad. But I said how amazing will it be if I reach out to others for help and at the same time, be social and sharing.

My husband, two of my sons, and I decided to start exercising together. It made working out a social event. Then during the Covid “stay at home” period, we started researching different exercises for movement while stuck at home. We took different classes for nutrition, and got certified. It was an easy decision to become certified personal trainers as well.

A few things I discovered while listening to my youngest son who is a personal trainer as well as an accomplished singer:

• How to exercise using less time and still achieve my goals (compound exercises engaging multiple joints/muscle groups simultaneously).
• Create my own playlist and listen while working out; music instantly makes me want to move.
• Don’t worry so much about what others think when I enter the gym!
• Importance of pre-workout meal – eat for fuel at least 1 hour before with carbs and protein combo.
• Have my healthy post workout meal ready at home to enjoy.
• Go over which workout I will do to mentally prepare.
• Warm up to increase my muscle/core temperature and increase blood flow.
• Don’t forget to use the foam roll (I’m prone to leg cramps).
• Don’t start chugging water before I train. I do use Liquid IV and/or Emergen-C (electrolyte drinks designed to replenish essential minerals and vitamins when I start sweating).
• My favorite – do dynamic warm ups through movement going through the muscle groups I’m going to use or maybe a full range of motion movements.

Here’s my shortened plan: Incorporate 5 important things in my weekly schedule.

1. Eat Nutritious Meals
   • 3 Main meals and 2 healthy snacks in between meals
2. Exercise / Movement
   • Exercise 5 times a week at home & include 2 Rest and Recovery Days!
   • Make sure you get up every 2 hours to stretch, walk, & refill water at work if you have a desk job
3. Sleep 8 hours
   • Try to go to bed at the same time daily
4. Be social. Say “Hi” to strangers and create and/or maintain bonds
   • Make sure to spend time with family & friends
   • Outdoor activities from walking to gardening – so much better when done with others
   • Other fun activities such as playing video games, reading, painting, & pickle ball
5. Practice mindfulness
   • To reduce anxiety, depression, and pain
   • Cultivate acceptance and avoid judging. Emotions are natural and everyone has them
   • Practice self- compassion

Discover a world of possibilities

Incorporate activities that bring you joy and help you feel more energized, such as hobbies, creative pursuits, or spending time with loved ones. My sister and I decided to zip line for the first time! It was fun, bonding, and exhilarating! Now, we can’t wait to go on vacation and elevate our outdoor experience.

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