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It’s time to take care of yourself! Introducing our Wellness Goal Guide!

What does taking care of yourself look like? What does it feel like exactly?

Is it running five miles? Getting those eight hours of sleep at night? A big bowl full of fresh vegetables? A massage or pedicure at your local spa?

Those are all good things, but when they stand alone, they tend to be treating symptoms of a bigger problem. What's the bigger problem? What are we missing?

Cultivated wellness is about looking at the heart and the whole person. It's about embracing a series of small choices made every day to cultivate your fitness, nutrition, and self-care. Over time, those little by little steps bring your wellness goals to life. When our well is filled, we can nourish others well too.

How do we live this out little by little, embracing progress, not perfection?

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In the midst of all the hustle and bustle of life's to dos, it can often seem impossible (dare I say, selfish) to take time for yourself. But, as we've seen in the lives of PowerSheets users across the world, even the smallest steps add up.
Take the time to care for your body well is like planting seeds–results won't happen overnight, but little by little you'll begin to feel like your best self. And when you're at your best, you have the energy and focus to cultivate what matters in your life. Taking action on wellness goals allows you to love on the people around you well, too!

Our NEW PowerSheets Wellness Companion Goal Guide will help you fill your cup and tend to what matters so you can be your best self for others too! This guide is the perfect way to identify and take action on your unique wellness goals.

 

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Knowing everyone's lives look different and your goals will look different, too, we wanted to give you the space to uncover wellness goals that fit your life. These pages are going to push you to break out of your identity box and stop believing the lies that we have to look or be like someone else in order to be whole. We're going to flip the script and encourage you to embrace your unique paths, bodies, and needs, knowing those change depending on your season of life.

Our Wellness Goal Guide is full of ideas on how to refresh and recharge, action plans for nutrition, fitness, and self-care, and resources for meal planning and living a balanced life. This guide is filled with encouragement and motivation to take care of you! Create the goals, plan the action steps, and then add them to your PowerSheets to tend to them little by little.

This might be a bold statement, but I firmly believe this product is going to change lives. Not just yours, but the people who experience the ripple effect of YOU taking cares of yourself. And that fires me up!

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Our friend and PowerSheets user Grace is running a half-marathon this month! We're excited to cheer her on!

My favorite takeaway from creating this goal guide? When I stopped looking at wellness as individual goals–getting in shape or eating healthy or creating margin to rest–and started to view it more holistically, everything changed. Instead of trying to piece everything together, I now see my WHY clearly. Taking care of myself–physically, emotionally, mentally–frees me to up to love others better and steward what I've been given well.

Shop the Wellness Goal Guide here!

We want to hear from you! Do you have any wellness goals in your PowerSheets this year? We'd love to hear about them below in the comments!

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Cultivating What Matters in Finances, Wellness, and Faith in Kids

If you've been in the Cultivate family for long, you know we don't create products for the sake of creating products. We create products we are excited to use, and our Summer Launch coming April 24th is no exception. Not only are we restocking Six-Month PowerSheets in White, we're releasing a new collection of products we dreamed up to help you continue to cultivate what matters!

Three of our favorites? Our brand new Finance Goal Guide, Wellness Goal Guide, and Write the Word Journal for Kids!

Whether you're cultivating your finances, wellness, or hoping to plant seeds of faith in your children, we've teamed up with experts in these arenas to offer practical advice and encouragement and answer all your questions!

FIVE WAYS TO CULTIVATE WHAT MATTERS IN YOUR FINANCES

Wednesday, April 11th at 2pm ET with Shay Cochrane

Our resident finance guru, Emily Thomas, will be teaming up with Shay Cochrane, commercial photographer, to share their top five ways to cultivate their finances. There's no need to be an expert, because no matter your financial situation, you have everything you need to change the course of your financial story! Register here.

HOW TO CULTIVATE FAITH WITH KIDS

Wednesday, April 18th at 2pm ET with Lara Casey

Our brand new Write the Word for Kids has our entire team excited about planting seeds of faith in young ones. Join Lara Casey, mother of three under six, for a live class on how to cultivate faith in the lives of children. Register here.

HOW TO CULTIVATE WELLNESS

Thursday, April 26th at 2pm ET with Amia Freeman

Taking care of yourself is far from selfish–it's necessary to cultivate all aspects of your life. Join Lara Casey and Amia Freeman of inneractive FITCLUB™ as they talk through how to live a healthy, full life. Register here.

Please note: Crowdcast works best on the Google Chrome browser, and we recommend downloading it ahead of the webinar. If you experience technical difficulties, please reach out directly to Crowdcast support.

If you aren't able to join us live for any of these events, there's no need to fret. A replay will be available for all those that have registered, so be sure to sign up to receive access to the broadcast afterward! Note: you will have to sign up for multiple events.

Leave us a comment, and let us know you're coming! We can't wait to see how your little by little progress will add up to help you cultivate what matters in your own life.

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Goal Action Ideas for Nutrition Goals

We recognize that sometimes you know where you want to end up, but it's still hard to come up with the specific steps that will help to get you there! We're always looking for ways to encourage you on your PowerSheets journeys, so we've identified some broad categories of goals that are popular in the PowerSheets community and brainstormed a list of potential monthly, weekly, and daily goals to help you get the creative juices flowing. Today, we're back with a continuation of our goal guide series!

This is the natural companion to our first fitness goal guide: nutrition goals! I find that planning and checking off work-outs is often a bit more accessible than finding effective ways to improve my diet. In fact, meal planning may take a bit more forethought. But with these ideas and some of your own, we know you can make little by little progress on your nutrition goals!

Monthly Goals

  • Read one book on nutrition
  • Plan a dinner with a friend at a healthy restaurant
  • Purchase a recipe binder or box
  • Buy a few new kitchen appliances or tools to help you make healthy recipes
  • Clean out the refrigerator (especially sauces and dressings that live in the door!)
  • Devise a nutrition plan for what and how you want to eat
  • Try a meal delivery service (like Hello Fresh or Blue Apron)
  • Ask a friend to start eating healthier with you and to hold you accountable
  • Watch a health documentary
  • Compile list of healthy recipes
  • Make a bank of your favorite healthy recipes as a go-to meal-planning library
  • Download Plant Nanny to track water consumption
  • Clean out pantry and purge unhealthy or expired snacks
  • Invite friends over for supper at your place to ensure a healthy meal will be served and to practice your cooking skills
  • Eliminate caffeine

Weekly Goals

  • Meal plan for the week. Here are our best meal-planning tips!
  • Go grocery shopping for the full week ahead
  • Meal prep for the week ahead
  • Cook one plant-based dinner
  • Create containers of easy-to-grab washed and cut produce to snack on throughout the week

Daily Goals

  • Drink and record eight glasses of water
  • Start the day with a healthy breakfast
  • Make or reheat a homemade lunch and dinner
  • Make coffee before leaving for work
  • Eat slowly, away from your desk
  • Pack a snack so you aren't tempted by fast food or Starbucks trips

These are just a few suggestions of tangible goals you can add to your Tending List each month to make progress on your nutrition goals for the year! If you're enjoying this series, be sure to visit our Fitness and Faith goal guides.

Get started on your wellness goals with our Wellness Goal Guide!

We'd love to hear from you: what else would you add to this list?

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Goal Action Ideas for Fitness Goals

We've talked quite a bit in the past about how to get fit and how imperfection can help you get in the best shape of your life, and we firmly believe those posts are full of encouragement and practical advice for you. We also know that when it comes to setting goals that work for your lifestyle, everyone is different, and sometimes you need a little inspiration when it comes to filling out your monthly PowerSheets Tending List.

We're starting a new series where we're going to be sharing a collection of monthly, weekly, and daily goals that align with larger themes we see in our PowerSheets community. Our hope is that you use these guides as resources when you're looking to make progress on one of your goals and need some inspiration to fill out the lines of your Tending List. Remember, these are simply suggestions to help get your wheels turning, and we welcome any additional suggestions in the comments!

First up, fitness goals! Whether you're a triathlete or you hate running with every bone in your body (I certainly lean more towards one of those than the other), the list below will give you some ideas for your Tending List if you're looking to prioritize your health and fitness this year!

Monthly Goals

  • Download Couch to 5K
  • Find a personal trainer
  • Join a running club
  • Sign up for barre membership
  • Choose an exercise plan
  • Join the local YMCA
  • Buy a pair of running shoes
  • Purchase a Fitbit
  • Find an exercise buddy for accountability
  • Create a workout Spotify playlist

Weekly Goals

  • Exercise 3 times a week
  • Run 10 miles
  • Track weight and measurements

Daily Goals

  • Be active
  • Take the stairs
  • Park far away
  • Hit 10,000 steps
  • Go on a walk after dinner
  • Lay out workout clothes before bed

These are just a few suggestions of tangible goals you can add to your Tending List each month to make progress on your fitness goals for the year!

Get started on your wellness goals with our Wellness Goal Guide!

We'd love to hear from you: what else would you add to this list?

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Your Go-To Guide for Meal Planning

Let me set the scene: It's 5:30 pm, and you're leaving work. You're hungry, but you have no idea what's for dinner (or if you even have food at home at all!) I've been there. You think "A quick stop by Chipotle will give me dinner AND lunch for tomorrow. surely that makes more sense than going to the store and then cooking." I completely get it. But once you start adding up those Chipotle and Panera runs, your wallet thins out pretty quickly!

Meal planning and prepping often gets a bad wrap because it seems overwhelming, but I'm here to share my best tips and tricks for those of you who are looking to make progress on your nutrition goals this year. I'm calling this a go-to, grace-filled guide to meal planning. So what's the point of meal planning? It's two-fold, not only will planning and prepping your meals give you control over what you're putting in your body (goodbye weekly Chick-fil-a trips!), but it is also much more economical. I'm sharing my best tips below, but it isn't an exhaustive list. I'd love to hear from you in the comments.

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If you follow my #TendingListTuesday updates, you'll know that "Plan and Prep Meals" has been a weekly goal for months!

Set realistic expectations. It wouldn't feel fair to write this post without starting with this tip. One of my best pieces of advice is to set realistic expectations as you start meal planning and prepping. There are going to be times when you rock your week-you'll do all the organizing, prepping, cooking, and come in under budget to boot! But there will also be times you eat an entire pizza instead of saving some for lunch and you find yourself at Food Lion the next morning buying Spaghettio's for lunch... Give yourself grace, and remind yourself that you can and will make progress each week.

Invest in the right containers. I've found that having the right containers and tools is essential to meal planning and prepping. There is nothing worse than making a batch of quinoa, putting it into a Tupperware container, and then ransacking your kitchen looking for the lid. I used my recent move as an opportunity to throw out my old plastic containers and invest in some new glass containers. I'm able to easily divide leftovers into lunch or dinner portions for the upcoming weeks. I recommend starting with a set to see which sizes you use most frequently, then buying a few extras individually. My favorites are from Ikea (here, here, and here), but there plenty of other options out there, too! Budget tip: Black Friday/Cyber Monday deals are a great time to stock up!

Create a bank of easy, go-to meals. Pinterest and your favorite blogs are a great starting point, but I like the idea of crowd-sourcing, too! Use your social feeds to ask for your friends' favorite meals, and ACTUALLY RECORD THEM SOMEWHERE. Whether it's a cute recipe box or digitally on your Pinterest board or Google Drive, make sure these are all aggregated in one spot so that when it comes time to choose recipes you can be efficient. If you aren't a recipe follower (ahem, me!), then create a typical shopping list for the week, and bookmark it somewhere. This is my favorite shopping list template, and I use it week after week to avoid overbuying.

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Here's this week's meals for me. You'll see that it's pretty simple and there are a lot of leftovers. I didn't add breakfast since I'm eating the same thing-yogurt, homemade granola, and berries.

Know yourself, your family situation, and your lifestyle. I'm a notorious meal-repeater. I typically eat the same breakfast and lunch for two reasons. It saves me from decision fatigue, and it saves me money because I'm only cooking for one person. If I want to mix things up, I'll split a Hello Fresh delivery with my boyfriend for some variety. Depending on your family situation, your meals will likely look very different than mine, and that's okay! Budget Tip: Email me if you want to try Hello Fresh, and I'll share my referral code for $40 off your first Hello Fresh box.

Schedule a weekly meal planning session. Take 30 minutes one day per week to plan your meals and shopping list. I spend time Sunday afternoon planning my meals, and it's a breeze and prepares me to go grocery shopping. My typical agenda is below, and while it might seem long, it rarely takes more than 30 minutes:

  • Look at your calendar or planner and decide how many meals you need for the week. Consult with your spouse, a roommate, or children's calendars to make sure you on the same page. For example, some weeks I have my book club and won't need to plan for dinner. I typically write out my weekly meals in my Simplified Planner, and from there I can see any gaps. Tip: don't forget about snacks here! I plan for two snacks during each workday.
  • Check your freezer and pantry. Are you out of staples? Do you have food that is about to expire and you want to use? Figure those things out now so you can choose your meals accordingly.
  • See if there are any sales at your typical grocery stores. I do all of my shopping at Trader Joe's (there are no sales), but this can inform your meal planning for the week. Tip: You can easily view your local flyer for most stores online.
  • Plan out your meals. Using the recipe bank you created above and starting with breakfast (it's the easiest!), plan your meals and snacks for the week and write them down. Whether it's in your planner or on a notepad on your fridge or in your calendar app, make sure you can see what's on the menu.
  • Make your shopping list from the meals. Write down everything you need for the week, and be sure to stick to it. Tip: If you're prone to forget your list or aren't heading to the grocery store until later, go ahead and take a photo of it, too.

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Head to the grocery store. Grab a snack, your reusable shopping bags, and get to shopping! This isn't required, but I like to add a rough estimate of prices beside each item so I don't have sticker shock when I head to the register. When I get home, I immediately unpack my groceries and start chopping, prepping, or roasting things as necessary.

Incorporate these steps into your PowerSheetsIf you're starting from scratch, add "Create a bank of recipes" to your monthly goals next month. Maybe you add "Meal plan and prep" to your weekly goals. Whatever it is, writing it down will help keep you accountable! Tip: Use the grocery cart sticker from our sticker book to add some color to your PowerSheets!

Whew! That was a long post, but I hope it was helpful. Now it's your turn; I'd love to hear from you! Leave a comment and share any tips or favorite recipes you have! I don't claim to be an expert in meal planning and prepping, and I'd love to learn from you!

Get started on your wellness goals with our Wellness Goal Guide!

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