An Intentional Wellness Routine: Fitness, Recovery, and Everyday Habits

How I’m Approaching Health, Fitness, and Wellness This Year — With Intention and Realism

At the start of a new year, it’s easy to feel like you should be doing more. So whether that’s moving more, eating better, committing harder. But over time, I’ve learned that the most meaningful progress in my health and wellness journey doesn’t come from pressure or perfection. It comes from intention, honesty, and asking myself the right questions.

One thing that’s helped me stay intentional is writing my goals down. I also like inviting friends and family into the conversation, creating space to check in regularly and support each other along the way. Instead of setting rigid resolutions, this year I’m focusing on how I want wellness to fit into my life, not take it over.

I Start by Asking: Why Do I Want This?

Before setting any health or fitness goals, I pause and ask myself why.

Why does this matter to me right now? What am I hoping to feel more of — energy, strength, calm, confidence?

When my goals are tied to how I want to feel rather than what I think I should be doing, they tend to feel more grounding and sustainable. That clarity helps me return to them even when motivation comes and goes.

I’m Honest About the Season I’m In

One of the biggest shifts in my approach to wellness has been acknowledging where I actually am. Not focusing on where I wish I were.

I ask myself:

How much time and energy do I realistically have?
What’s already working in my routine?
What feels supportive versus overwhelming?

Some seasons allow for more structure and challenge. Others call for simplicity and rest. I’ve learned that being realistic isn’t giving up — it’s choosing goals I can actually maintain.

I Focus on Habits I Can Repeat

Instead of trying to change everything at once, I look for small habits that feel doable on most days.

That might mean:

Moving my body a few intentional times a week rather than every day
Prioritizing one nourishing habit at a time, like hydration or balanced meals
Choosing workouts I genuinely enjoy
Making space for recovery, not just productivity

These choices may seem small, but they build consistency — and consistency has always mattered more than intensity for me.

I Redefine What Progress Looks Like

I’ve also stopped relying on a single metric to define success. Progress shows up in subtle ways — feeling stronger during everyday activities, sleeping better, managing stress more calmly, or simply feeling more connected to my body.

Some weeks are slower than others, and that’s a good thing. I’ve learned to see that as part of the process rather than a setback. Wellness isn’t linear, and I don’t expect it to be.

I Check In and Adjust as I Go

Another question I come back to often is: Is this still serving me?

Goals don’t have to be permanent. As life shifts, routines and priorities shift too.

Giving myself permission to adjust — without guilt — has helped me stay aligned with my needs rather than external expectations.

What I’m Intentionally Bringing Back (and Doing More Consistently)

This year isn’t about reinventing my routine. Instead it’s about returning to practices that have already made me feel good and finding a more consistent rhythm with them.

Some of these are things I’ve done before and drifted away from, and others are areas I’m still learning about. Rather than trying to do everything at once, I’m thinking of these as anchors I can come back to throughout the year.

Cold plunging and sauna therapy — I’ve always noticed how much both help regulate my nervous system, support recovery, and create a mental reset when I’m feeling overstimulated or tense.
Facial treatments and skin-care rituals — a form of maintenance and self-care that helps me slow down and feel more connected to my body.
Cooking one vegetarian meal per week — a simple way to support gut health, reduce inflammation, and stay mindful about what I’m fueling my body with.
Meditation or gratitude journaling — even brief practices help ground me, shift my mindset, and bring more awareness into my day.
Therapy touch points as needed — treating mental health support as something to return to when life feels heavier, not only in moments of crisis.
Working out three times per week — a realistic, sustainable baseline that supports strength, mobility, and long-term health while leaving room for flexibility.
Evening routines that support better sleep — no phone after 8pm, reading one to two books per month, and being in bed by 10pm whenever possible.
Less refined sugar, more natural sources — focusing on balance rather than restriction, and being more intentional about how sugar shows up in my diet.
Continuing to learn about gut health — meeting with my naturopaths, staying curious, and treating gut health as an ongoing journey rather than a quick fix.
Exploring cycle syncing — learning how to align meals, workouts, and energy output with my cycle instead of pushing through every phase the same way.
Learning more about biohacking — selectively and thoughtfully, focusing on practices that feel accessible and supportive rather than extreme.
Exploring red light therapy — we’ve been intrigued by the potential benefits: supporting recovery and reducing muscle soreness post workouts, skin health rejuvenation, energy and mood boost, and targeted inflammation support.

I’m not aiming for perfection with any of these — just awareness, curiosity, and consistency over time.

One thing that’s made these habits easier to stick to is having the right tools on hand. I’ve shared more detail on the specific fitness, movement, and recovery products I use in a separate post. You can find that linked here: Fitness and Wellness Products That Help Me Stay Consistent.

Tools That Help Me Stay Consistent

I’ve also learned that consistency often has less to do with motivation and more to do with having small supports in place. Relying on motivation alone isn’t a strategy, making small intentional changes is. These aren’t things I rely on perfectly or daily, but they make my routines feel easier, more enjoyable, and more intentional.

Comfortable walking shoes — walking is one of the most accessible forms of movement for me, and having shoes I genuinely enjoy wearing makes it easier to move my body regularly without overthinking it.
Workout sets I feel good in — this might sound small, but wearing workout clothes that are comfortable and confidence-boosting removes a mental barrier and makes it easier to show up consistently.
A wellness or fitness journal — I like having a place to write down intentions, track how I’m feeling, and reflect on patterns rather than just outcomes. It helps keep my goals flexible and mindful instead of rigid.
Sleepy-time tea or evening rituals — winding down with tea or magnesium citrate has become a cue for my body to slow down, especially as I’m trying to be more intentional about sleep and nighttime routines.
Books and reading time — keeping a book or my kindle on my nightstand helps replace scrolling with something that actually helps me relax and disconnect in the evenings.
Gentle recovery tools — whether that’s sauna time, cold plunging, stretching, or simply blocking time to rest, having recovery built into my routine has made my fitness journey feel more sustainable.

I don’t see these as shortcuts — just small tools that support habits I’m already trying to build.

Digital Tools That Support My Fitness and Wellness Routine

Along with physical products, there are a few apps and digital tools I rely on. These tools allow me to make my health, fitness, and wellness routines feel more approachable and flexible. I like tools that meet me where I am rather than locking me into one rigid plan.

Oura Ring or Apple Watch / fitness band — I use these to track sleep, recovery, heart rate, and overall trends. Having visibility into how my body is responding helps me make more intentional choices about workouts, rest, and stress management.
ClassPass — having access to a variety of workout classes makes fitness feel more exploratory and fun. It removes the pressure of committing to one studio and allows me to choose what feels right week to week.
Gymverse — for at-home strength training days, this has been an easy way to stay consistent without overcomplicating my routine. I like having structured workouts available when getting to the gym doesn’t make sense. Perfect for people with busy schedules.
Mental health and learning apps (like Headway or Ahead) — these help me prioritize mindset alongside physical health, whether that’s through bite-sized learning, emotional regulation tools, or practical breathing techniques I can use throughout the day.

I think of these digital tools as supportive companions rather than requirements. They provide structure, insights, and gentle nudges, leaving plenty of room for intuition, flexibility, and rest.

Gentle Recovery Tools I Rely On

Recovery is just as important to me as movement. Over time I’ve built a small set of tools that help me feel aligned, grounded, and supported. These aren’t essentials — they’re ways to enhance the habits I’m already committed to, whether that’s strength training, cold plunging, or sauna therapy.

Gua sha & face rollers — a gentle way to relieve tension and increase circulation in my face and body.
Dry brushing — I use this for circulation and to support lymphatic flow; it’s also a simple, mindful ritual.
Castor oil packs — something I reach for when I want deeper relaxation, digestive support, or to encourage gentle restoration.
Foam rollers — a go-to for easing tightness in my muscles and supporting mobility.
Massage gun — a targeted way to relieve knots and improve recovery after heavier workouts.
Vibration plate — helps activate muscles, improve circulation, and warm up before workouts or cool down afterward.

I view these tools as extensions of my wellness routine, not obligations. They help me stay consistent by making recovery feel intentional, enjoyable, and integrated into my daily life.

My Takeaway This Year

For me, health, fitness, and wellness aren’t about doing everything “right.” They’re about being intentional, staying curious, and choosing habits that support the life I’m living now.

By asking better questions and letting go of extremes, I’ve found that progress feels calmer, more consistent, and far more sustainable.