My Intentional wellness routine
Health is Wealth
A Journey of Transformation
My wellness and health journey began in 2001, the year that changed my life forever.
My father, my hero and first teacher, passed away at just 61.
His death left me devastated and bedridden for months.
Losing him at such a young age was unimaginable.
But in the depths of this sorrow, a transformation began.
My father's passing forced me to confront the fragility of life and the importance of living well and being healthy.
I started reading everything I could about what it means to be healthy and fit.
This quest for knowledge led me to explore deeper questions about life, love, work, relationships, and our purpose on this earth.
I dove into philosophy, discovering new perspectives and learning about myself, my values, and my role in the world.
This journey was not just about physical health; it was a profound reawakening.
I realized that true wellness comes from aligning our daily habits with our deepest values.
Even in his absence, my father continues to guide me.
His legacy inspires me to live intentionally, to create the life I want, and to make a positive impact on others.
And then, in 2013, my mother, who had been living with me, also passed away.
This loss left me feeling lost and plunged me into a deep period of reflection and transformation.
I embarked on a journey to find meaning and healing, traveling to retreats, asking profound questions about the meaning of life, and seeking solace and understanding.
I traveled to India, Thailand, and Vietnam where I immersed myself in reflection, yoga and meditation.
This experience was life-changing and led me to continue practicing ever since.
I even became certified so I could help others on their wellness journeys.
Through these experiences, I transformed many times over.
Each transformation brought me closer to my true purpose, which now gives me joy and energy every day.
My deep connection to my purpose is what drives me to help others discover their own paths to wellness, meaning and fulfillment.
My Intentional Daily Routine - adapt easily as I change.
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Wake up: 5:00am - 5:30am
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Meditation: Start the day with 15 minutes or more to center my mind
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Reading: 30-60 minutes of inspirational or educational content
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Workout: 60 minutes of running, strength training, or yoga
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Deep Work: Focused, productive work periods with regular breaks throughout the day
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Breaks: Short breaks to recharge, including stretching, hydration, and brief walks
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Evening Walk: A calming walk to unwind and reflect on the day
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Reading: 30-60 minutes in the evening to wind down
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Meditation: End the day with meditation to prepare for restful sleep
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Journaling: Morning and evening reflections to capture thoughts and insights
Explore my journey further in my best-selling book Why Not You? How to Become an Empowered Woman.
You can read more about my routine on my blog HERE.
Learn about my journey in my best-selling book Why Not You? How to Become an Empowered Woman
Val's Wellness and Health Plan
Happiness is a long run...it's a journey
My running journey began with walking one mile and then jogging two and before too long I was hooked. I signed up for running races, met fellow runners and I fell in love with running. I love to run and have been running since 2001. For me, running is meditation, strength, and courage, and it's also miraculous. It is tough too, which I love - it prepares me for life's challenges. When I run I am only running, thanks to my meditation practice, I am no longer letting my mind control me, at least most of the time. Since 2001 I've run multiple 5K, 10K, half marathons and three marathons- the 2007 New York City Marathon, the 2020 Virtual New York City Marathon, and the 2021 Chicago Marathon. Today, 23 years later I still run as part of my fitness routine and I am faster, stronger and fitter than ever before. Every year I sign up for a few races to keep healthy and strong.
Update: I am training for the Angkor Empire Half Marathon in Siem Reap - Cambodia, August 4th, 2024. Stay tuned for updates.
Thinking about starting a walking/running routine?
Here are 10 Running Tips
If you are thinking about running or you're interested in learning how to run in a more mindful way, here are my top 10 tips:
1. Be open to change. Start small - walking a block, then two, then add walk/jog and work your way up to 15 and then 30 minutes.
2. Stay connected to your mind-body-heart and listen to what it tells you. a proper form is IMPORTANT so I suggest reading a book on running form and see what works for you.
3. We are made to run. Do not be afraid to push yourself and get out of your comfort zone.
4. We are stronger than we think we are. We are only limited by our often self-limiting beliefs. You'll hear the voice in your head telling you to stop, and give up but do not listen to it. You are in control of your thoughts, not the other way around.
5. Strengthen your legs. Many people get injured because the muscle is not used to it and didn't receive proper attention. How can you get your legs stronger? Use proper shoes, incorporate squats and lunges, and stretch.
6. Join other runners. Running is social and you'll love to meet other runners and become inspired and motivated to keep going.
7. Keep track of your running, measure, and adjust. I use a few free apps - Strava, Runkeeper, and Nike Run Club. It's motivating to see your efforts and be sure to celebrate every little achievement and build confidence.
8. Eat mindfully. I believe it's far more important what and how you eat. We must eat in a mindful way to give the body the food it needs so we can be healthy and strong for a lifetime.
9. Schedule your runs and stick to them. Just like anything else running requires practice. Try to run in the morning and see how you feel. Try in the evening and see how you feel and then decide. I prefer mornings.
10. Sign up for a 5K race (3.1 miles). I love to sign up for a few races throughout the year to stay motivated and healthy. For a 5K as a beginner, it will take about 8- 12 weeks, give or take, depending on your endurance, and overall health.
If you're interested in living a healthy life explore the Academy, Sign up today to know when new courses will be available.
Stay tuned for my upcoming course "Running a 5K like a winner!
Books on running to check out:
Running with the Mind of Meditation: Lessons for Training Body and Mind