As a woman, the day-to-day demands of life can quickly become overwhelming. Between fluctuating responsibilities, finances, fitness, and family expectations, it’s no wonder that so many women find themselves stuck—neglecting their own wellbeing, abandoning consistency, and struggling to hold it all together. That sense of foreboding overwhelm, though, isn’t inevitable. Working with a wellness coach like Rachel Ferguson of Wholistic Wellness can help you find ways to build better habits, stay on track, and access new levels of self-care than you ever knew were possible.
Rachel always says “If you have breath, you have purpose.” That means no matter how far you’ve fallen, it’s always the right time to try again. For 25 years Rachel has helped people take control of their wellbeing through nutrition, life coaching, and physical therapy both in person and virtually. Her coaching focuses on the whole person, addressing underlying issues and working WITH you to make small changes that fit into your lifestyle and work uniquely for you.
It takes 21 days to build a habit. That’s why Rachel offers a three month one-on-one coaching program—to help you target your challenges and walk with you on your path to reclaiming your self. If you prefer a self-guided approach, her digital 7 week program might be more your style.
As the owner of two businesses, a nonprofit, and a mom of five children, Rachel is no stranger to the busy life. She incorporates her own wellness lessons by fitting her goals into the life that she’s already built. Sometimes that looks like doing lunges while she’s talking on the phone. Sometimes it’s incorporating minor changes on busy days like adding protein powder to her morning coffee or bringing easy, filling snacks when she knows she might otherwise forget to eat. Sometimes it means putting “put the laundry in,” on her calendar, and sticking to it like it’s just as important as a business meeting. Building sustainable habits is about finding time to care for yourself in ways that make sense for you, and knowing that you are worth the small extra bits of effort along the way.
If you’re looking for ways to incorporate small changes to your life to feel better, look better, and live better, here are some tips from Rachel to get you started.
Hydration. Drinking enough water is essential for feeling your best. Rachel recommends drinking it how you like it. If you don't like drinking from a straw, get yourself an open faced cup and leave it next to your work station. If you like cold water, add ice. If you like room temperature water, drink as is! Making the experience more enjoyable will help keep you consistent.
Rest. Rest is incredibly necessary for a well-rounded and more fulfilling life, but can seem impossible for busy moms or anybody trying to keep up with the hustle and bustle. Try getting consistent. Move away from screens at least an hour or two before bed and set an alarm for your own bedtime. Try your best to wind down in time to get six or seven good hours of sleep. After ten days of consistent bedtime, pay attention to how different you feel.
Movement. You can move anywhere and in any way that feels right for you. Your best bet for staying consistent is fitting it into the lifestyle you’ve already built. If you hate running, you don’t have to run! If the gym isn’t for you, then don’t force yourself to go. Rachel recommends making it fun instead. Dance while you’re making dinner. Side step or do leg lifts at the kitchen sink. Do it while you brush your teeth. It doesn’t have to be fancy, just pick something and start moving, your body will thank you.
Food. Getting intentional about your eating habits doesn’t mean you have to go on a diet or overhaul your whole life. You can start by making small and simple changes. If you’re someone who grazes all day, great! Graze. But consider reaching for healthier options instead of processed snacks. Rather than reducing or completely changing your meals, start by adding easy vegetables to whatever you’re eating for dinner to get more nutrition. If you have kids, pick something they will eat too, like carrots, peas, or green beans.
Start with the Lord. Finally, make time to tend to your spirit. Rachel says that without time with the Lord, you won’t be filled from the cup of living water. It can be as simple as playing two or three of your favorite worship songs in the morning or taking five minutes when you wake up to pray before waking up the kids. It’s about thanking God for the breath you are breathing each day, sustaining you through each of the other changes you’re making.
If you’re looking to build a more fulfilling everyday life—start small, be intentional, and most of all, be consistent. It takes time to build habits and even longer to build a lifestyle, so have grace with yourself. Having a coach like Rachel means having an accountability partner during the dips and trials to keep you on track long past the moments you fall off the wagon, creating long term and sustainable changes.
Most of all, Rachel says, remember that you are not a number. What the scale says means nothing about your worth. Our bodies are beautifully and wonderfully made, and it’s up to us to care for them with intention and grace.