Hi there! I’m Ashley Wells, and if there’s one thing I’ve learned on my own wellness path, it’s that balance is key. Life is all about enjoying the ebb and flow while making choices that help us feel our best. Whether you’re coming off a busy season, starting fresh, or simply looking to fine-tune your routine, I’m here to help guide you through your unique health and wellness goals.
Today, I want to share some personal insights—those real "aha!" moments I’ve had along the way—mixed with expert tips to help you achieve a sustainable, happy, and healthy lifestyle. Together, we’ll explore how to listen to your body, set realistic health goals, and make wellness an enjoyable part of your life. (Hint: It’s easier than you think!)
Understanding Your Body's Needs
Here’s a little myth-busting to kick things off—contrary to what we might fear, as indicated by a study referenced by WebMD, most adults gain just 0.8 to under 2 pounds during the holiday season. Shocking, right? That extra slice of dessert isn’t the end-all!
Our bodies are resilient and designed to adapt, and the real magic happens when we pause, listen, and nourish them. Today, I’ll share insights and tips to help you reconnect with your body’s needs—because wellness isn’t about rules; it’s about balance.
1. Natural Post-Holiday Changes
If you’ve recently come out of the festive season and feel a little out of sync, trust me—you’re not alone. For years, I would stress over how I “felt off” after holidays. But something clicked when I learned to view these shifts as natural. Your body has been in celebration mode, enjoying treats, drinks, and way less structure. Instead of panicking, pause to acknowledge this phase and respond with kindness.
Burst Bit! Did you know? Post-holiday bloating often comes from one factor—water retention. Balance it out by staying hydrated and adding potassium-rich foods like bananas or spinach to your meals for a quick reset.
2. Nourishing Over Depriving
When I was younger, I made the classic mistake of thinking I needed to “detox” with a restrictive diet to get back on track. Sound familiar? These days, I focus on nourishing instead of depriving. What can I add to my plate that fuels my energy levels and supports my mood? Not only does this feel less stressful, but it also helps build healthy habits that stick.
3. Importance of Balance
Balance isn’t just a buzzword—it’s a framework that works. Here’s how I see it: If one day you feel like having a colorful salad that makes you feel amazing, great! And if the next day you want to indulge in your favorite chocolate cake? That’s okay too. Balance is about enjoying both, guilt-free, without stress or regret.
Setting Achievable Health Goals
The start of any wellness journey is exciting, but it can also be overwhelming. When I first began making healthier choices, I often set myself up for failure by aiming way too high. Over time, I learned how to break things down into bite-sized steps—and it changed everything.
1. Realistic, Specific Goals
One thing I always recommend is making your goals realistic and specific. For example, instead of saying, “I’m going to eat healthier,” try, “I’m going to add one more vegetable to my dinner every night this week.” It’s small changes like this that add up over time and lead to lasting results.
2. Break Goals Into Steps
Here’s a personal story for you—I once signed up for a 10K race without consistently running more than a mile. You can imagine how that went! These days, I take a more measured approach. Whatever your health goal is, break it into mini-steps. Want to exercise more? Start with two 15-minute walks per week and build gradually.
Burst Bit! Actionable tip alert! Keep a “done” list of all your mini-goals. Every time you achieve one, write it down. Not only will this keep you motivated, but you’ll also see tangible proof of your progress!
3. Track and Adjust Progress
Remember, setting goals isn’t about perfection—it’s about progress. One of my favorite things to do is check in weekly to see what’s working and what’s not. And don’t be afraid to adjust along the way. Life happens, so it’s important to stay flexible while keeping your end goals in sight.
Incorporating Balanced Nutrition
Food is one of the great joys of life, and it can also be one of the most overwhelming aspects of wellness. If the word “nutrition” makes you automatically think of complicated meal plans and boring salads, I hear you. But it doesn’t have to be that way!
1. Add Nutrient-Rich Foods
Rather than overhauling everything, I always encourage people to start small. When I first started focusing on my diet, I asked myself one simple question each day—what nutrient can I add to this meal?
Sometimes, it was a handful of spinach in a smoothie. Other times, I use nuts for a crunch in my salad. What surprised me most? Over time, picking nutrient-dense options became second nature.
2. Gradual Adjustments
Nutrition is a lifelong process, not an overnight fix. Some people can overhaul their diets in one go—but for most of us, gradual adjustments work best. When I wanted to reduce my added sugar intake, I didn’t quit cold turkey. Instead, I started swapping soda for sparkling water, then slowly reduced the sugar in my coffee. It wasn’t perfect, but it was real—and it worked.
3. Enjoy Treats Guilt-Free
This one’s huge. One of the biggest lessons I learned on my holistic health path was to stop labeling foods as “good” or “bad.” If I want ice cream, I eat it, but I also take a moment to savor every creamy, delicious bite. Guilt only detracts from the experience, and trust me—it does absolutely nothing for your health goals.
Burst Bit! Surprising truth—eating dessert mindfully can help you enjoy it more! Studies show that when you slow down and truly taste your food, you’re more likely to feel satisfied and less likely to overeat.
Integrating Enjoyable Physical Activities
The word “exercise” can bring up a lot of mixed feelings. For years, I dreaded working out because I thought it needed to be hardcore to count. But here’s the truth—it only “counts” if it makes you feel good.
1. Choose Enjoyable Workouts
One of the best decisions I made for my wellness was ditching workouts I hated. (Goodbye, boot camp!) Instead, I started dancing in my living room and taking fun online yoga classes. Finding activities that I love keeps me consistent—and consistency is key!
2. Add Variety
Even when you love a workout, doing the same thing every day can feel monotonous. I learned to shake things up by trying new activities like hiking, swimming, and even rollerblading with friends. Not only does variety help your body in different ways, but it also keeps exercise interesting.
3. Focus on Feeling Good
Forget the number on the scale. Forget the “perfect” workout routine. Focus on how moving your body makes you feel. Because at the end of the day, wellness is about living a life you enjoy—not chasing someone else’s version of health.
Maintaining Mental Well-Being
You can’t have a conversation about health without touching on mental well-being. For me, this is the heart of holistic living.
1. Practice Self-Compassion
I used to be my own worst critic—especially if I skipped a workout or ate too much pizza. But being hard on yourself doesn’t help; it just creates unnecessary stress.
Learning to treat myself with kindness was a game-changer. If there’s one mantra I’d encourage you to adopt, it’s this: Progress, not perfection.
2. Manage Stress Effectively
Stress has a way of creeping into every corner of life. That’s why I make it a priority to manage mine before it manages me. Deep breathing exercises, journaling, or even five minutes of quiet time each day work wonders for calming the chaos.
3. Build a Supportive Environment
One of the best pieces of advice I can share is to surround yourself with people who lift you up. Whether it’s a partner, a friend, or an online community, having support makes all the difference when you’re working toward health goals.
Burst Bit! Quick tip—create a “stress-free zone” in your home. It could be as simple as a cozy chair with a blanket and your favorite book. When things feel overwhelming, retreat there for a few minutes of calm.
Make It Happen, One Choice at a Time!
Your wellness journey is just that—yours. There’s no one-size-fits-all formula, and that’s the beauty of it. By understanding your body’s needs, setting achievable goals, focusing on nutrition, and making wellness joyful, you can create a lifestyle that feels true to you.
Remember, it’s not about being perfect. It’s about showing up for yourself, trying new things, and celebrating every small win along the way. After all, the goal isn’t just to live longer—it’s to live better. And you’ve got this!
