Wellness Wednesday Issue #53

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:

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!

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.

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

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.

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

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:

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:

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.

💌 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.

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