My Daily Wellness Rituals for Peak Performance. - Chelsea Jolene Wellness (2024)

Balanced Hormones Creativity Habits Holistic Lifestyle Lifestyle

by chelsea.j.roehl@gmail.com

on June 12, 2019

My Health Update:

I have been feeling great! Ever since my gut healing protocol and taking my health to the next level, I have found a lot of personal freedom. Today my focus is continual gut healing. I still struggle with some food intolerance and symptoms from random healthy foods. My allergies are on and off and my digestion is a mess especially under stress. Stress management is HUGE and taking time for fun. I tend to work too much. lol And allergies are connected to food intolerance and gut issues. So these wellness rituals are mostly focused on healing the gut and reducing stress. 😊

My Daily Wellness Rituals:

Everyday I get ready for the day for the most part. It doesn’t matter if I am just at home, I like to put myself together right away. It boosts my productivity.

I don’t function the best for the first 20 minutes. I start with drinking Green Tulsi Tea or Nettles Tea or both! This wakes me up and gets me hydrated after a long night of sleep. 😊

I like to read because I cannot think about doing much else when I wake up. This gives my body and brain time to awaken. My favorite book is Back to Happy or 101 Essays that Will Change your Life. It always leaves me motivated and offers bite size wisdom no matter where I am. 😊

I take Daily Walks to get out of my head especially when I am overwhelmed. It always helps me to focus and get intentional for the day. I have a bad habit of trying to do TOO much all at the same time. Then I get overwhelmed and barely do anything. I love daily walks because I get in movement, quiet, and sunshine (if it is nice out). It’s a win all around!

Put my phone on Airplane Mode when I don’t need it. We don’t need our phone next to us blasting EMFs 24/7. I put my phone in airplane mode at night and when its close to my body. Most of the time I try to keep my distance and I do not carry on my body.

If I am struggling with my mindset, I take out my Journal. I like to do Affirmations and Future Goal Setting. One of my favorite affirmations is: Everything is working out as it should. I use this one a lot when I get anxiety about things I cannot control. And every time I end up quite happy with how things go. I am using this one a lot especially with my upcoming wedding!!
Daily Supplements: I take a soil-based probiotic to support my gut health. I recently did another round of anti-biotics and I notice a big difference when I don’t use it. I also take minimum of 300mg of magnesium to support my stress and anxiety levels. I like fish oil too which I plan to add again. But these 2 are my minimum based on my health.

My 2 Favorite Quick Snacks. I use hummus for my salad dressing and as a dip and I buy sprouts every week. I rotate the kind of sprouts to vary my nutrients. This week I am trying radish sprouts. Yum !

a. I like to make arugula, tomatoes, sprouts, hummus salads. Sometimes I add peppers, carrots, cabbage or whatever else I have on hand.

b. I like to take ham slices and roll them up with either avocado or hummus. Then I sprinkle in sprouts for extra flavor and nutrients. 😛

I love lists. I use Google One Note to organize my to-do lists. I organize all my health plans, my business plans, and wedding plans! It is all in one spot! Every weekend on Friday, I create a list for the weekend and grocery/meal prep.

Sleep! I get at least 8 hours of sleep every night. I don’t function without it. I take magnesium at night which helps me to fall asleep immediately. And I try to limit exposure to electronics 1 hour before bed.

My Weekly Rituals:

I listen to a lot of Podcasts. My current favorites include: Almost30, On Purpose by Alex Beadon, and You’re Welcome by Hilary Rushford. I have lots more, but I am trying to limit my intake of information. I am VERY information addicted because I love learning. Trying to listen to less health podcasts and more inspirational/business/other various topics.

Grocery Shopping. I only shop once a week, so I stock up and make sure I have everything I need. This keeps me on my budget, and it saves time because I hate going to the grocery store for ONE thing. I buy everything at Amazon Fresh and Whole Foods. I shop at Whole Foods because I enjoy it. And I get great meat prices there compared to Amazon Fresh. Everything I buy at Whole Foods because you cannot buy at a normal store and they have everything I want. Soon I will go over a typical grocery haul. Maybe next week. 😉Read this article on how I save money eating a real food paleo-ish lifestyle.

Meal Prep. Every week I choose 1 meal for lunch. I then take that meal and make 10 servings. Usually I just double the recipe. This gives me and my fiancé a delicious meal for lunch each week. This works well for me. I don’t mind eating the same thing for lunch every day. Then the next week I cook something different. I have a lot of meals on rotation, so we don’t get tired of the same thing and that keeps our diet varied. (varied diet is KEY) For dinner, I am following Cook Once Eat All Week. This works well for dinners schedule. We have 3 totally different meals for dinner!! And these meals make a lot of servings!!! I plan all the meals on Friday, shop on Saturday, and cook on Sunday.

My Yearly Rituals

Specialty Lab Testing. In order to make sure my health is optimized, I test my body regularly to look for heavy metals, nutrient deficiencies, and gut issues! This helps me to know exactly what I need to do for my *personal* health and feeling my best!

And those are my wellness rituals to keep my performance at my best! I couldn’t build a business without these or make time for what I love. And what is life without fitting in everything you want to do. 🙂

what do you think?

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