ESTABLISHING HEALTHY EXPECTATIONS
30-DAY CHALLENGE FOR IMPROVED WELLNESS
Healthy Habits for Fall – Here I am, stepping into another November in the Nicola Valley without a solid health plan in place. During my return flight to Merritt, BC, from Italy this summer, I had all these great intentions. But as life turned chaotic again, my dream of a healthier lifestyle seemed to get pushed aside. Well, I guess it’s true that staying in one’s comfort zone feels “comfortable.”
DEVELOPING HEALTHY HABITS FOR FALL
“Would you prefer to pay for six months upfront, or would you like to go with a month-to-month plan?” I find myself at the reception desk surrounded by an array of workout machines. Just moments earlier, during my 10-minute automatic car wash, my thoughts flipped from “Let’s grab an ice cream cone!” to “Let’s establish some healthy habits for Fall!”
Making nutritious soups and greens! || Photo Credit: Tia Delaney
30-DAY CHALLENGE FOR IMPROVED WELLNESS
In a whirlwind moment, I found myself embarking on a 30-day health challenge. Typical of my impulsive nature—zero impulse control yet one shiny new project: me! The goal is to unveil a spiritually, emotionally, and physically rejuvenated version of myself—let’s do this!
YOU ARE PERFECT—JUST AS YOU ARE
Let’s clarify something: diving into new habits and expectations is quite common among people. We often gravitate toward comfort and slip back on our goals repeatedly. Yet, it’s crucial to remember—staying just as we are is perfectly okay!
COUNTDOWN TO THE NEW YOU
I admire those who can maintain a steady pace and accelerate towards their goals. It’s fascinating to watch them manage their schedules so effortlessly. I tend to embrace a more relaxed perspective on daily life, often taking the scenic route to complete tasks.
A FRESH PERSPECTIVE ON BUILDING HEALTHY EXPECTATIONS
Importantly, I no longer beat myself up over “cheat meals” or “slipping off the path.” Creating healthy habits this Fall is truly just one action away. My coach once advised me: “When in doubt—take action!” This insight helps me set aside my self-doubt and negativity, allowing me to focus on being proactive. Coaches offer invaluable accountability!
30-Day Challenge Accepted
Spicing up my smoothie! || Photo Credit: Tia Delaney
EMBRACING HUMOR
Now that I’ve recognized I’m carrying a few extra pounds, I have no room for undue stress. As a self-proclaimed Self-Love Guru, I find the key to sticking with my goals is to incorporate fun. No fun? No commitment!
SIMPLY PUT—YOU DESERVE ROYALTY
When was the last time you treated yourself intentionally? Who made you laugh the last time? How many “one day” tasks occupy precious mental space? If these questions feel challenging, try jotting down a list on “How I Value My Time…”
BREAKING THROUGH TO A HEALTHIER YOU
Above all, you know what’s best for you. Taking on the mission of Healthy Habits for Fall encourages me to try new things that I’ve often neglected. Perhaps it’s time for you to review your mental checklist and see how many fabulous Fall activities you’ve completed unknowingly! Isn’t it amazing to discover just how wonderful we can be?
GETTING IT “WRITE”
Like blog writing, I love putting pen to paper, but the consistency of writing often feels cumbersome. When I shift my perspective to see it as an opportunity to share my thoughts, the ideas flow freely—each commitment brings me closer to my goal while I embrace all that the Nicola Valley has to offer.
When smoothie bowls come alive! || Photo Credit: Tia Delaney
YOU DECIDE—“I AM IN”
Building these Healthy Habits for Fall reminds me of my first experience with sushi. Although I was unsure about the slimy texture of raw fish, I learned to appreciate each layer as it unveiled a new delicious flavor. Prioritizing what matters relies on my perspective of life.
I ASSERT MY CONTROL
Living erratically often leads me to chaos, instability, and spontaneity. Spontaneity has its charm, but when I live intentionally, I gain balance, peace, and simplicity. Peace is my top priority, and I aim to keep that in mind.
THE 1% BETTER RULE
I’ve discovered that enhancing my life by just 1% involves making simple choices. For instance, I signed up for a gym membership, signaling my commitment to health. Planning to work out for 5 days a week for an hour feels like wishing for a million dollars to fall into my lap—very unlikely.
REALITY VS. FANTASY
The journey is the real battle! || Photo Credit: Tia Delaney
Thus, I aim to stop by the gym every day, even if it’s just for 1-5 minutes. My goal is to create a habit of “showing up”—the hardest part is often just getting there. Once I’m there, I’m ready to work out!
CHOOSING HEALTHY HABITS FOR FALL THAT LAST
If you’re like me, you might feel tempted to give up by week three. The novelty fades, the chocolate becomes tantalizing again, and the number on the scale barely budges—so, “what’s the point?” Your friends might drag you out, tired of cooking for yourself and your children.
SMART GOALS AND FINDING TIME
I’ve often heard, “find time for yourself. Love yourself. Choose yourself.” I’ve been the optimistic cheerleader spreading this message. But how do we actually make it happen? Join me to uncover how to develop those healthy habits for Fall and carry them through to Spring!
TACKLING THE $10M QUESTION
Even our questions and answers face inflation, so the answer to the $1M question has risen to $10M. You’ll agree, that makes sense as everything else has skyrocketed in price. However, the answer you seek lies within—you are the key.
DIVING DEEP INTO HEALTHY HABITS FOR FALL
Your actions—and inactions—define you. Taking responsibility for what feels out of sync in our lives doesn’t have to be a cycle of shame and regret. Instead, it’s an opportunity to uncover why we’re resistant to tackling aspects of our lives that don’t bring us joy. This is the essential work for establishing healthy and successful habits for the Fall and Winter months!
DISCOVERING THE GOLD
Balancing my roles as a meditation enthusiast and a sometimes-anxious solo traveler, I set aside 29 days to reflect deeply. Not everyone has the luxury of such time, so here are some insights I found valuable in planning healthy habits for Fall and achieving your goals.
First, if my body, heart, mind, and soul are in harmony—anything is possible.
DISMANTLING DIET MYTHS
Second, my body has its own wisdom—trust it.
I eat when necessary, when I’m unsure of what else to do, when I’m bored, when I’m anxious, or simply for pleasure. Denying my body the nourishment it seeks only prolongs the inevitable. Therefore, I’ve granted myself the freedom to enjoy food—no foods are off-limits!
Nutritious Salad + Tuna Melt || Photo Credit: Tia Delaney
BUILDING CONSISTENCY IN HEALTH HABITS FOR FALL
Third, a creative mind is my happy place.
My mindset opens up space where my body can feel secure, fulfilled, and at ease. Setting unrealistic expectations creates a foundation for disappointment. For instance, planning to cook a healthy meal and hit the gym on the same day often leads to overwhelm. From experience, I’ve learned that “slow and steady” progress leads to meaningful results.
AFFIRMATIONS AND POSITIVITY
I often listened to others’ advice at the expense of my inner voice, even when it said, “I can’t do it.” Instead of fighting that voice with forced positivity, I acknowledge it with a gentle reminder: “I can’t do it right now, but I’m working on it, and I’ll find a way.”
HAPPINESS IS IN SEASON
Try it—you might find that task seems lighter.
Unrealistic expectations simply delay your happiness. It’s time to abandon old beliefs that “practice makes perfect” or “just do it” will save the day when you’ve fallen into a mud puddle, spilled pumpkin spice latte on your shirt, and are late due to oversleeping. Remember, you’re allowed to be a “work in progress.” Please don’t discard your plan for building healthy habits for Fall!
I CHALLENGE YOU TO ESTABLISH HEALTHY HABITS FOR FALL
Lettuce Wraps—my go-to powerhouse! || Photo Credit: Tia Delaney
Here’s to you—the CEO of your life, the “Big Kahuna,” the one who matters most. Whatever you think self-love is, consider this deeper version. Committing to yourself for 30 days is a delightful experience for your body, affirmation for your mind, and a warm embrace for your heart.
Just imagine the joy your soul will experience…absolute bliss!
A YEAR OF REFLECTION
Instead of wasting time on Netflix or mindless scrolling, look back to where you were a year ago. Examine the specific month and date. How have you evolved? What remains the same? Can you envision yourself in the same position—unchanged in wealth, happiness, or appearance?
WELCOME TO YOUR NEXT LEVEL
If so, you’ve reached level one. Being content with the present allows you to move forward without anxiety.
If not, you may still be reluctant to let life unfold as it is. Try viewing it through a new lens—shift your perspective. It’s not about chasing perfection; it’s about discovering what you’re capable of and realizing that the current version of you is quite commendable!
HEALTHY HABITS FOR FALL IN MERRITT BC
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Lifestyle + Wellness Blogger
@mizfro | Instagram
As an Education Assistant and avid travel enthusiast, join me as I share relatable stories about my travels and my journey toward healing, mindset, health, wealth, and alignment with life goals. Currently exploring Italy and breaking free from outdated patterns in my life. Fascinated by the mind and learning to cope with a late ADHD diagnosis, my head is filled with ideas, and I invite you to partake in my musings!
