The Beginners Guide to Health and Wellness


Health and wellness is not a destination but instead a journey that is ever evolving.

It begins with learning, growing and building a lifestyle which supports it. You should make healthy habits and choices a part of your daily routine. If you know you need to drink more water, set a goal to have so much water each day.

Consciously make the effort every day to achieve that goal. If you fail, try again tomorrow and then again the next day. Try new healthy foods and ways of cooking.

Add in new options and use that as a way to crowd-out the bad foods.  Increase your physical activity and work on building muscle. Changes can be made gradually, so you do not need to completely overhaul your entire life in one day.



Physical Fitness is Important



It is recommended to start with at least 30 minutes of physical exercise for at least 3-4 times a week. Incorporating fitness activities into your life does not need to begin as some major life event.

No need to plan to run a 5k in a few weeks or spend endless hours lifting at the gym… initially. You will get there if you choose too. Start small… if you can incorporate 30 minutes every day then make that apart of your daily routine.

The most important thing you can do is to show up for the activity and perform some level of physical activity. Even if it doesn’t equal the full 30 minutes, you’re still building the habit of physical activity.

That way habits usually stick with you.

Celebrate achieving small goals and look forward to obtaining the bigger ones. Your goal is to over time, increase your effort and extend the amount of time spent doing the physical activity to continue getting the best results.


Success tips:


  • Write out a goal and how you plan to achieve it.
  • Find someone or something as a source of motivation.
  • Start by doing a physical activity that you enjoy.
  • Make it apart of your daily routine.




Of the first 2 topics discussed, diet is the most important. You can’t work off a bad diet, I’ve tried.  I love that YouTube ad that ask what diet is healthiest. “Vegan is healthy, but beer and fries are also vegan”!? Lol. Everyone is different so no one diet may work for one person. You may have to incorporate something from many different diets to find what work for you.


People who eat well experience a variety of health benefits, such as healthy weight management, lower chances of developing diabetes or heart disease and lower instances of illness.

Treat your body like a well-oiled machine with high performance oil. Take a proactive positive approach as you make changes to what you eat. Just as with exercise, small changes add up to a complete transition to a more healthful lifestyle.


Success tips:


  • Increase your water intake.
  • Decrease your sugar intake.
  • Eat more vegetables.


No matter what diet you choose, most would conclude these 3 suggestions.



Mind-Body Connection


Our emotional state can affect our food choices, our level of physical activity and even our moods.

Foods high in sugar and fat satisfy the pleasure and reward centers in our brains. The same concept also applies to other addicting habits. If we are stressed or unhappy, many of us reach for rich foods or substances to make ourselves feel better. Sometimes this is a conscious decision; many times, it may not be. Often it has become habit.


I will give you an example. After work I would often crave a diet soda and chocolate. I was working late hours at a stressful job, so if I could just eat that, have no one talk to me, then go to bed I was in my “happy place”.  Or so I thought I was. I was using food to deal with the emotions (tired and stressed). I can picture a great TV SERIES on the topic…now for another episode of Addicted to Snacks!


I had to become aware of my self-sabotaging actions. I was seeking pleasure and trying to avoid pain. A short-term gain with long term ramifications. I should have just gone to bed or tried other ways to calm my mind chatter/thoughts. Perhaps, one tall glass of water and some mind-body activities. Such as breathing exercises, praying, visualization or meditation; they focus on channeling mental activity and relieving stress.


It is important to keep the body healthy and the mind in a state of equilibrium to experience a sense of well-being. Meaning, you do not experience unrealistic highs (addiction) or debilitating lows (depression). Being even tempered makes it easier to deal with stress, adapt to change and maintain a healthy lifestyle.

Either Way It definitely requires discipline.


Success tips:


  • Find other ways to control your thoughts and emotions.
  • Practice it consistently for the best results.
  • Be disciplined.


Socrates said- An undisciplined life, is an insane life. Click To Tweet


Slow and steady wins the race, do not end your quest for ultimate health and wellness if you are not seeing immediate results. The key to changing established habits and acquiring new ones is… consistency and persistence.  Remember this and you will reach your goals!


You may also like : Best 3 Tips to Achieving Your Weight Loss Goals. 



One on One Coaching

Hi! I’m Denia, I am a Nurse Practitioner and Health and Success Coach. I help women break free from binge eating and food addiction so they can finally lose weight and keep it off! I teach them how to shift their mindset to break addictive patterns and start eating intuitively. You can now stop the yo-yo dieting, the constant starting over and finally achieve your health and weight loss goals.

Leave a Reply

Your email address will not be published. Required fields are marked *