Wellness Wednesday Issue #53

Wellness Wednesday #53

“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.” — Laurette Gagnon Beaulieu

FOR THE BODY

Ease Back Into Fitness After the Holidays With This Simple One-Week Workout Plan

It’s normal for fitness routines to slide during the busy holiday season. But kicking off the new year with some movement will leave you feeling focused and energized.

Don’t try to overdo it too fast.

Instead, ease back into an exercise habit with a simple one-week plan.

Focus on 15-20 minutes of activity per day. Mix cardio and strength training to boost metabolism and rebuild any lost muscle.

As the week progresses, slowly increase the intensity.

By next week, you’ll feel prepared to return to your normal gym schedule or longer home workouts.

Here’s a day-by-day guide:

Monday: Walk briskly for 15-20 minutes. This low-impact cardio is enough to elevate your heart rate without overtaxing your body.
Tuesday: Do this quick circuit twice, performing each exercise for 30 seconds with 15 seconds rest between: bodyweight squats, pushups, bicycle crunches.
Wednesday: Another 15-20 minute walk, optionally with small hand weights to incorporate some strength training.
Thursday: Repeat Tuesday’s bodyweight circuit.
Friday: 20 minutes of sustained cardio activity like jogging, swimming or an online cardio dance video. Shoot for elevated heart rate you can maintain most of the session.
Saturday: Actively stretch and foam roll major muscle groups. This facilitates muscle repair from the week’s exercise.
Sunday: Take an easy 60 minute walk.

You don’t need to drastically change your lifestyle overnight. With this step-by-step comeback plan, you’ll regain fitness confidence without over stressing your body.

The sense of momentum will make it easier to fully recommit to regular workouts next week!

TOGETHER WITH BETTERHELP

What if you only needed one resolution this year?

Don’t stress about coming up with a bunch of resolutions that take a lot of work and planning and might never come to be.

Focus on making changes that stick by finding a therapist who can help you figure out – and then hold you accountable to – what you want in life.

There’s a beautiful simplicity in having one, self-fulfilling resolution for 2024: starting therapy.

Your other goals for the New Year will naturally follow.

Get started here

FOR THE WORKPLACE

How to Strategically Set Up Your Career Goals for the Year

The new year presents the perfect opportunity to thoughtfully establish goals that will level up your career. Here is a step-by-step process:

Reflect on your strengths and growth areas. What skills do you want to develop this year? Is there a role you’re aiming for long-term? What are your passions? Consider 360 feedback or knowledge tests to gain insights.
Research industry trends and rising in-demand skills to future proof your goals. Look at roles similar to your target and dissect required competencies.
Define SMART goals addressing your growth areas that align to business objectives. Outline granular sub goals with time frames attached to each milestone.
Account for work-life balance. Weave in personal development goals alongside your professional ones.
Draft an accountability plan listing how and when you’ll track progress. Build in monthly check-ins.
Present your fleshed out goals to your manager and welcome their input. How can they support you?

Approach goal setting as an evolving process, not a one-time event.

Consistently reevaluate targets as priorities shift and needs change. The work you put into strategic planning now will pay dividends all year long.

Commit to actively pursuing your boldest career aspirations in 2024.

TOGETHER WITH FIGMA

Prioritize Projects More Effectively With These Free Templates

If you’re constantly overwhelmed by your to-do list and mounting projects, consider using one of Figma’s free project management templates.

Whether you prefer the Kanban, RICE, or other prioritization method to track your work and milestones, Figma’s got a PM template for you.

Find your ideal PM template here

FOR THE WALLET

Creating your 2024 Budget

A new year is the perfect time to take control of your finances by creating a budget. Mapping out your income and expenses will help you spend wisely, save more, and work toward financial goals in 2024.

Here are some tips for making a budget:

Take Stock of Your Current Finances

Review spending from 2023 and determine recurring costs
Check your current income and benefits

Project Your 2024 Income

Estimate salary, freelance earnings, etc.
Account for expected raises or income changes

Categorize Your Expenses

Fixed: Housing, insurance, debt payments
Flexible: Food, entertainment, transportation
Savings goals: Emergency fund, retirement

Use a Budget Template

Excel, budgeting apps, or paper
Create categories for income, taxes, bills, variable expenses
Budget monthly and track closely

Plan for Irregular Expenses

Annual fees, life events, etc.
Set aside a miscellaneous budget

Stick to Your Plan

Refer back when making spending decisions
Reassess quarterly and adjust as needed

A budget creates visibility so you can align spending with your values and reach financial targets.

Use this 2024 template to gain control and make progress this year!

2024 MONTHLY BUDGET
Take Home Pay:

Expenses:
Housing:
Insurance:
Transportation:
Food:
Personal Care:
Entertainment:
Miscellaneous:
Total Expenses:

Savings Goals:
Emergency Fund:
Retirement:
[Other Goals]:
Total Savings:

Remaining Balance:

FOR YOUR TEAM

Honoring MLK’s Legacy Through A Day Of Service

This January, commemorate Martin Luther King Jr. Day by mobilizing your team to give back. MLK Day represents a National Day of Service — a powerful opportunity to drive change through action.

Rather than treating it as just another day off, inspire your staff to collectively volunteer in honor of Dr. King’s legacy of empowering human dignity. Coworkers could sign up individually with local nonprofits or join together in hands-on community service projects.

Start by researching impactful opportunities and needs in your area. Create a document for employees spotlighting meaningful ways to contribute based on their passions — like:

Assembling essential care packages at homeless shelters
Preparing and serving hot meals at community kitchens
Visiting elderly without family at senior centers
Beautifying schools and public parks in underserved areas
Fundraising for civil rights charities through 5K run/walk events

The experience offers rewarding team building as coworkers collaborate towards a common cause. Stepping outside daily routines also builds cultural awareness of issues facing fellow citizens.

Ask staff to share takeaways when you reconvene.

What inspires them about the work these nonprofits take on?

How can service stretch individual perspectives?

Consider translating any inspiration into ongoing volunteerism or workplace activism beyond just MLK Day.

Uplift your community while honoring Dr. King’s profound social impact. Dedicate this holiday to strengthening communal ties and lifting up neighbors in need through compassionate contribution.

GIRLCRUSH

Stuff we’re loving this week

💌 Newsletter: If you’re a founder, entrepreneur, or soon-to-be one, you’ll want to get on FounderIV’s email list. This free weekly email newsletter is on a mission to help you achieve breakout founder performance.

💊 Probiotic: If you haven’t already incorporated a probiotic to your daily routine, consider starting with this probiotic to make sure your gut is staying nice and healthy.

📄 Report: CareerBuilder’s Hiring Managers: State of Hiring and Retention Report is the holy grail for anyone involved in hiring and retention at work. Key topics include the current state of hiring, how offer packages are changing, 2023 retention trends, and the future of work environments.

🛠️ Tool: You don’t have to be a techie to use automations in your workflow. Zapier makes it super easy to get started. Need help deciding which tasks to automate? Check this post out.