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How my holistic plan keeps me happy and healthy



Today, I'm thrilled to share my Year in Sport - 2023 as recorded by the Strava app.


My hope is to inspire, empower and support your own wellness journey.

We're about to embark on a ride filled with victories, challenges, and a whole lot of sweat!


Setting the Foundation:


Since 2001, wellness has been my #1 priority and it is the cornerstone of my success, vitality, and happiness. 


My wellness routine isn't just a habit – it's my pillar of strength, guiding me through life's ups and downs, and fueling my journey towards greatness.


What is Wellness: Wellness means practicing healthy habits on a daily basis to maintain your physical, mental, financial, emotional, social, intellectual, and spiritual health. Depends on your needs, your wellness wheel may have less or more areas.


If you want to challenge yourself and get healthier, you could rank each area on the wheel below from 10- the best to 1, needs your attention.





Conquering Milestones:


In 2023 I walked/run a total of 1382 miles, setting personal records left and right. 


Yes, you read that right – 1382 miles of pushing boundaries, embracing discomfort, and reveling in the sheer joy of movement.


What doesn’t kill you makes you stronger. 



Embracing Variety:


But wellness isn't just about hitting the pavement or pounding the gym – it's about embracing variety and finding joy in movement. It's about having fun and enjoying your time.





From yoga to running various races throughout the year, I immersed myself in different forms of exercise, each offering its own unique benefits to my body, mind, and heart.


Last year I also became a Yoga/meditation certified. It was absolutely transformational.




A Commitment to Consistency:


Consistency is the  secret weapon. There's no magic when it comes to staying healthy and happy. It requires work, discipline and resilience.

Rain or shine, highs or lows, I showed up, laced up my sneakers, and embraced the grind with open arms. 


With a total time of 516 hours in 2023 dedicated to my wellness journey, I proved to myself year after year that anything is possible with a little grit and determination and knowing your priorities. Being healthy and fit allows me to enjoy my life, take on challenges, do my best work and help others.


Goal Mastery Personified:


So, what's the verdict? If this doesn't scream goal mastery, then I don't know what does! 


From staying active for an impressive 293 days to ranking in the top 1% of the most active users on Strava in 2023, I emerged stronger, fiercer, and more determined than ever before.


And let's face it - as we get older wellness and health is paramount. For instance, beginning this year I added strength training as my first priority and then cardio and all the other activities I enjoy.


We deserve to have a long, happy, and healthy life so we must make #wellness a priority.





Lessons Learned:


My journey in 2023 taught me invaluable lessons about resilience, discipline, and the importance of prioritizing self-care. 


It reinforced the belief that wellness isn't just about reaching a destination – it's about embracing the journey, celebrating victories, and learning from setbacks along the way.


It keeps me strong, energetic, enthusiastic, healthy, creative and ready to overcome any challenges and make a difference by walking the talk.





What's Next?


As I reflect on the triumphs of the past year, I can't help but feel a surge of excitement for what lies ahead.


I usually plan my wellness and health every year. I sign up for races, hikes, I schedule my walks in my calendar, reassess my relationships, career and every area of my life.

The road to wellness is never-ending, and I'm ready to tackle it head-on, armed with the lessons learned and the fire burning within. 


Here's to another year of crushing goals, embracing challenges, and living life to the fullest!


Keep chasing those dreams. Your journey may be unique, but remember – you're never alone in the pursuit of greatness. 


Ready to Conquer Your Wellness Goals in 2024?


If you're ready to rewrite your wellness and health story, then it's time to join me on the path to greatness.


Don't miss out on the opportunity to unleash your full potential and live a life filled with vitality and purpose. 


Here's a simple wellness plan for you for 2024, which I cover it in detail as part of my new online course "Goal Mastery:


  • Physical Wellness:

    • Exercise for at least 15-30 minutes most days, focusing on activities you enjoy.

    • Eat a balanced diet with plenty of fruits, vegetables, and lean proteins.

    • Stay hydrated and prioritize quality sleep.

    • Set a goal aligned with your value

    • Measure your progress- every step counts

      • SMART Goal: I will walk 3 times a week for 20 minutes. (Increase the time as you get stronger)

  • Mental Wellness:

  • Practice mindfulness or meditation daily.

  • Engage in relaxing activities like reading or spending time outdoors.

  • Ensure 7-9 hours of sleep each night.

    • SMART Goal: I will meditate every day for 5 minutes. Then I'll write in my journal my thoughts.

  • Emotional Wellness:

  • Cultivate positive relationships and open communication.

  • Practice self-compassion and consider journaling for self-reflection.

    • SMART Goal: Assess your environment and do a spring cleaning by the end of the week.

  • Social Wellness:

  • Stay connected with friends and family through regular social activities.

  • Volunteer or engage in acts of kindness.

    • SMART Goal: Prioritize your social connection. Call one friend this week and plan to get together.

  • Spiritual Wellness:

  • Explore practices like prayer, meditation, or attending spiritual gatherings.

  • Spend time in quiet reflection to connect with your beliefs.

    • Connect with your values, beliefs, and your WHY.

  • Professional/Intellectual Wellness:

  • Set personal and professional goals and take steps to achieve them.

  • Engage in activities that stimulate your mind, such as reading or learning new skills.

    • SMART Goal: Plan to read a book - 5 pages a day. Then share what you learned.


Are you ready to give yourself what you deserve?


Let's do this in my "Goal Mastery" online course and let's plan and crush those goals together!


To celebrate your commitment to wellness, I'm offering a special offer on my "Goal Mastery" online course! 



See you inside.


Take care.



And if you can, join me for my last event for the month.





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