September 25, 2024 • 21 mins
Get ready to be inspired by our wellness guru, Jade Williams, as she returns to BizRadious to share her incredible journey between the US and Costa Rica. Join us as we celebrate almost 5,000 downloads and dive into the importance of setting smart health and wellness goals. Jade uncovers her travel adventures and gives us practical insights on creating a wellness vision, evaluating your current health status, and setting achievable goals. Through a simulated coaching session, learn how to integrate physical activity, diet, sleep, mindfulness, stress management, and emotional communication into your lifestyle for holistic well-being.
Discover the secrets of establishing a sustainable morning mindfulness practice with tips on journaling, breathwork, and guided meditation. We break down strategies to make these habits consistent even amidst travel or hosting guests. Plus, we highlight the transformative power of travel, especially for solo female travelers and African-American minorities, celebrating their courage and empowerment. Tune in to hear how these experiences can elevate your wellness journey and find appreciation for everyone's support of BizRadious.
02-04-2025
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Veronica (00:08):
Welcome to the Veronica Edwards show, where we
have fun financial conversationsthat everyone listening can
apply to their personal andprofessional life.
I'm your host, veronica Edwards, always excited to be back here
for season four I have to catchmyself from saying season three
and I just always want to thankthe V Team for downloading the
(00:30):
podcast.
We are already almost to 5,000downloads and my goal is always
to get the number of downloadsfor the season.
So we've already surpassed4,000 downloads and we are
getting close to 5, fivethousand downloads before season
five.
So today is one of my favoritequarterly segments our health
and wellness segment.
(00:51):
Eat, sleep, move your feet withour amazing in-house wellness
guru, miss Jade Williams.
Jade, welcome back.
Jade (00:58):
Hello, hello, thanks for having me back.
Veronica (01:01):
Yeah.
So Jade, before we get started,I would love.
Jade is a world traveler,darling.
I would love for you to sharesome of the travels you've had,
because I was looking back atthe notes, jade, I don't think
we've had a recording sinceMarch and anyone that listens to
the show I'm like I miss Jade.
I don't know where Jade is.
I haven't heard from her.
So we reconnected and Jade andI actually finally got a chance
(01:21):
to meet face to face, you know,a week ago.
I think we've known each otherfor three years, but I just love
the life that you're living,traveling, going places.
So please let us hear a littlebit about your business before
we get started on today's show.
Jade (01:36):
Yes, well, I mean I love travel.
It just, I mean, like a lot ofpeople, it's just something that
I'm passionate about, I love Ifeel like I am in my comfort
zone when I'm outside of mycomfort zone a little bit.
So yeah, so I've just alwaysreally liked to explore new
places, meet new people.
I love Spanish, so I reallylove traveling through Latin
(01:56):
America.
When I was 17, I made a goal oftrying to get to all of the
continents.
So I've been to all of themexcept for Antarctica.
Veronica (02:03):
Slider, I know right, so can you do.
Antarctica Does anybody know?
Jade (02:09):
Antarctica.
You can do Antarctica.
I've looked into tickets and itis quite expensive to get there
and, honestly, if I never makeit there, that will be okay.
I've traveled quite enough andI've had some really good
experiences.
Veronica (02:20):
Well, anybody listening?
We're going to try to find asponsor for.
Jade (02:22):
JT yes, if you know anybody yeah.
Veronica (02:26):
I'm sure we could do a GoFundMe for a young Black
woman going to Antarctica.
Yes, absolutely.
So now, when we were chattinglast week, you're going to be
going to what?
Costa Rica?
Jade (02:36):
Yes, so first I'm going to Belize to visit my mom.
My mom lives there.
So I'm going to go spend themonth of January with my mom in
Costa Rica or, I'm sorry, inBelize, and then I'm going to
spend the month of February inCosta Rica.
That'll be a solo trip.
I'm exploring some differentplaces because my goal is to
divide my time between the USand possibly Costa Rica.
Veronica (02:57):
I love that and of course it's like when you find
when you buy a brand new car,you start seeing that car
everywhere.
So when we spoke last week, Ihad a meeting with a client the
next day and she's literally inCosta Rica.
Oh really, yes.
She said her and her husbandsold everything and they're just
traveling different places.
So when we were talking, Iremember I was asking you like
how far are you from the airport?
(03:17):
How much is it going to be?
She said they took like a $4like cab ride or something from
the airport.
Jade (03:23):
Yeah, so I was like why am I living in Asheville?
Too expensive, right?
Yes, yes.
Veronica (03:31):
Well, that is that kind of ties into all of our
health and wellness as well,Because, like you said, you feel
good based on where you'regeographically located, the
culture, the language, all thethings.
So today's show is all abouthealth and wellness goals.
And again, I always want togive the little blurb that Jade
(03:52):
is a national board certifiedhealth and wellness coach.
A health coach is a guide andmentor who empowers you and
provides ongoing support andguidance as you set goals and
make sustainable changes thatimprove your health and
happiness.
And I think a lot of timespeople think that means what you
put in your mouth, but that'sjust the piece of it.
It's how much sun you'regetting, that you're moving
(04:14):
around, you know who you havearound you, keeping a positive
mindset.
So this is going to be adifferent type of show because
we're going to kind of emulatewhat it would be like if I was a
client of Jade's and I'm like,hey, I want to focus on being a
whole person health, mind typeof thing and I need to set some
(04:37):
goals.
So, Jade, if I was your client,please walk me through and the
listeners of how do we go aboutsetting these health and
wellness goals.
Jade (04:46):
Yes, absolutely so.
Of course, this will be aabbreviated version of what
might happen in a coachingsession.
But typically it's starting offwith, you know, your wellness
vision, what do you want foryourself when it comes to your
overall sense of health and wellbeing.
And that's just kind of takingstock of where you're currently
at in these different areas andmaybe thinking about where you
(05:06):
might like to be some changesthat you might like to make in
order to achieve the vision thatyou have.
So it's helpful to think ofkind of breaking down wellness
into some different areas tofocus on.
So it could be, you know,changes in your physical
well-being with physicalactivity, how you're eating,
sleep, of course, those areasthat we talk about quite a bit
on the show.
Then also your mentalwell-being, so maybe learning
(05:30):
mindfulness could be somethingthat you're wanting to make some
changes in.
Emotional well-being, so howyou're managing stress, building
resilience, your relationshipto your emotions, how you
communicate your emotions toother people, the social aspect
of well-being, so yourrelationships and social
connections.
So maybe wanting to make somechanges in that area.
Or it could be spiritual, sofeeling more of a sense of
(05:53):
purpose, incorporating religiouspractices, meditation practices
into your routines.
So definitely just kind ofstarting with your vision that
you have for yourself and thenmaybe identifying one, maybe two
areas that you might like tomake some changes in.
I encourage people not to tryto change all the things all at
once.
Veronica (06:10):
It gets to be just too overwhelming to do that, so one
maybe two things at the most.
Jade (06:19):
Yes, so Veronica if you had to pick an area that you
would like to focus on and makesome changes in, what would that
area be?
Veronica (06:27):
Oh, definitely making more room for mindfulness.
You know, I feel like Idefinitely have gotten more
anxiety over the years withhaving a child and family
members dying and having abusiness and all those things
and having a business and allthose things and as much as I'm
(06:48):
like, oh yeah, I'm balancing itand I'm doing all that.
I feel like I can take somemore time to focus on my
breathing, you know, and justhaving some more guided
meditation.
But I just feel silly at timesbecause I'm like I get so
distracted.
So I'm like, okay, what am Idoing?
Jade (07:02):
Yeah, yeah, absolutely so.
Incorporating more mindfulnessI hear you saying some
meditation into your routine.
That sounds like something thatwould be beneficial for you and
managing all the things.
Veronica (07:14):
And definitely spending more time outside.
Okay, I just feel like any ofyou guys listening, you know I
work from home.
You know, right now I'm doingthe podcast in my pajamas at my
kitchen table because I'm frommy office, and then I'm trying
to do all the things and thenpick up my son from school and
then finish up some meat and doall this stuff and I'm finding I
(07:35):
can go a whole weekend and Ihaven't been outside, and so I
really do feel like that hasbeen affecting my mood more and
my wellness.
I definitely want to try tomake more time to.
You know, get some sun.
Jade (07:50):
Yeah, absolutely so.
Mindfulness and time outside,maybe figuring out how to
combine the two, if that'ssomething that would be helpful.
So so you've got the areas thatyou would like to focus on some
time outside some mindfulness.
So next would be creating um,some SMART goals with these
areas that you want to focus on.
(08:10):
So a lot of people are familiarwith SMART goals and, for folks
who don't know, SMART is theacronym, so S-M-A-R-T, and that
stands for Specific, Measurable,Achievable, Relevant and
Time-bound.
So that would mean making surethat whatever goals that you're
setting, that it's specific.
So defining the goal clearly.
For example, if it was relatedto exercise, that you're going
(08:32):
to exercise for 30 minutes eachday, you want to make sure that
it's measurable.
So choosing a goal that can betracked.
So, for example, if you were tobe tracking the number of steps
you're taking each day, the Ais achievable.
So wanting to make sure thatit's realistic for you and
doable with your lifestyle andwhat you've got going on in your
world.
The R is relevant, so makingsure that it's aligned with your
(08:57):
values and your needs and whereyou're at.
And then the T would be makingsure that it's time bound.
So setting a deadline or havinga timeframe that you're working
on with this goal.
So it could be something thatyou're wanting to work on just
for the next 30 days, or itmight be a three-month goal that
you're setting for yourself, ora six-month goal if you're
looking a little bit furtherdown the road.
(09:17):
So just trying to make surethat you've got all those
components so that you haveclarity on what it is that
you're wanting to focus on.
So what might be a SMART goalrelated to the areas you want to
focus on?
Veronica (09:34):
So I love that you told me I can combine the
mindfulness and going outside.
Jade (09:39):
I didn't think about that.
Veronica (09:40):
That's how my brain works.
I'm like oh, I'm so black andwhite.
Jade (09:44):
So, again.
Veronica (09:45):
This is another reason why listeners is good, because
a wellness coach is kind of likea therapist you know a lot of
things.
It's like when a therapist saysit to you you're like, oh yeah,
duh, I knew that, but you needsomebody to help guide you.
So I would say some smart goalsfor me with the mindfulness,
and being outside is just reallysticking to a set routine,
(10:07):
because I'm a creature of habit,so once the day kind of gets
away from me, it's a wrap.
I'm very much a morning person,so I feel like I need to set
some goals where it's everymorning for five, maybe start
off with five minutes in themorning where I can go on my
back porch and just kind of havethat privacy, because I always
(10:32):
wake up before my boys do, myboys being my husband and my
nine-year-old son, and so ifthat means I have to get up 5.30
or six o'clock in the morningand just have that time outside.
But the only thing is at thattime right now it's dark, so I
do have to think about that.
Jade (10:49):
Right, absolutely, absolutely Okay.
So I'm hearing for you, a SMARTgoal would be doing five
minutes of mindfulness eachmorning, and what would be the
timeline, timeframe that you'rewanting to focus on this?
Would this be something thatyou're really wanting to focus
on for the next month or so, orthe next few months?
(11:10):
For the next month or so, orthe next few months?
Veronica (11:11):
I think definitely I want to push myself to make it a
lifestyle change.
So I'll just say you know we'rein September, so from now until
the end of the year I reallywant to push myself, at the
minimum to do that first thingin the morning.
Jade (11:27):
you know to start my day?
Yeah, absolutely Okay.
So starting the day off in themornings?
Five minutes of mindfulnessfrom now until the end of the
year.
Veronica (11:34):
Yes, ma'am.
Jade (11:34):
All right.
So you've got the goal thatyou're wanting to work on, so
the next step is breaking thatdown into some action steps.
So, for you, something thatjust comes to mind would be what
type of mindfulness do you wantto do?
Is that doing some breath work?
Would it be doing a guidedmeditation?
Maybe it's doing somejournaling.
(11:55):
So what comes up for you whenit comes to the type of
mindfulness?
Veronica (11:59):
Ooh, jade, I'm so glad that you said that, because,
when it comes to mindfulness, Ididn't even realize it could be
journaling.
I thought it had to be almostlike prayer, like you need to
have your eyes closed.
You know like I listened tothose on YouTube where it's like
the water in the background andthey're telling you listen to
your breathing and all.
So that's good.
I think I will, you know, do amix of cause.
(12:21):
I find that I can do try to bequiet and my brain's trying to
focus for a minute, but thenafter that it's hard.
So maybe the journaling I likethat aspect of just getting all
of my concerns, worries I'm achecklist person getting that
all out on paper to start theday.
Jade (12:37):
Yeah, absolutely.
So, kind of just having that,that routine, that habit of a
morning journaling practice,kind of to set the tone for the
day.
Veronica (12:45):
Yes, absolutely.
Jade (12:46):
Perfect.
Some other things to thinkabout as you are creating action
steps and routines for habitswould be setting up that
schedule.
So you've already identifiedfive minutes in the morning, so
it can be exactly what time doyou want to do.
This can be helpful.
Is there anything else that youmight need to have out, for
example, a journal, a pen?
(13:07):
If you're somebody like me, Ilike to journal and have my cup
of tea, a candle, I like to setthe environment, so just kind of
thinking along those lines aswell can be helpful for you
You're giving me really goodideas and then also for you know
, working mommies that arelistening.
Veronica (13:23):
sometimes we oversleep all the things.
But I definitely want to make apoint that it's before I start
any meetings.
I usually don't have anymeetings until nine o'clock
because my son is dropped off atschool at eight and I'm
thankful that my husband doesthat but then he doesn't go to
work till nine.
So once he drops him off he'llcome back home.
You know we're chit-chatting,but then I'm like okay, get on
(13:44):
out of here.
So I can have some time but he'susually always gone by like 8.
Or 845.
So that gives me that timebefore nine o'clock before I
have a meeting.
If I do miss, it, first thing,and I'm kind of running behind.
Jade (13:58):
I can do it then.
Yeah, yeah, absolutely.
So just kind of working withwhere you're at.
You know there's obviouslyother people in your house.
So having to you know,coordinate some things so that
you are able to devote the timeto doing this to start out your
day, like you said.
You know doing this beforethere's any meetings as well as
something that's important foryou to focus on also.
So other things just to thinkabout with action steps would be
(14:21):
tracking your progress issomething that's helpful to do.
Some people.
You can do that in so manydifferent ways with habit
tracking apps or, just you know,in the journal itself if you
want to, just you know, kind ofcheck off as you're doing things
.
That can be helpful to havekind of a visual reminder of
your progress as you're workingon different areas.
So tracking is very helpful.
And then also accountabilitycan be helpful as well.
(14:42):
So of course, some people willuse coaching sessions as a
source of accountability forthemselves as they're working on
action steps and their overallgoals.
But it might also be justcommunicating what you're
working on with a friend, afamily member, a significant
other, a coworker, somebody elsein your world, and have them
check in with you see how thingsare going, because that can be
(15:04):
helpful too, just withmaintaining consistency with
what you're working on,verbalizing your intentions and
your plans to somebody else.
Veronica (15:11):
I love all that.
And a question I have for you,jay.
For this week, for example, mymom's going to be coming out
Shout out to mommy, so now myschedule is going to be all over
the place, and then I'm goingto be flying out of town this
weekend.
How do you recommend we stayconsistent when we do have
changes in routine and traveling?
Jade (15:34):
Yeah, absolutely.
I definitely encourageflexibility.
You know, a lot of times peoplewill fall into some of that all
or nothing thinking orperfectionism.
When it does come to goalsetting and you know action
steps that it's got to be.
Okay.
I've got to do this everysingle day, very black and white
.
I cannot miss.
But that is not life, that isnot realistic to have that sort
(15:56):
of thinking.
So, yes, if it is still a habitand a practice that you want to
do when you have company or thatyou know when you are traveling
, just kind of think through inadvance what that might look
like, would it be, you know?
Are you going to be getting up,you know, earlier with your mom?
Maybe you're not able to devotethat time to the morning, but
maybe it's something that youcould pivot and do towards the
end of the day.
(16:17):
If that's something whereyou're still wanting to make
sure that you get something inon a daily basis, or is it maybe
, you know, if you're away outof town, would you like to still
at least try to devote maybe afew days through during the week
to this specific goal thatyou're working on, as opposed to
every single day?
So just figuring out what itcould still look like, so that
(16:37):
you are able to get it in, evenif it doesn't necessarily look
the exact way that you want to,when you're away from home
versus at home, or when you havevisitors versus when you don't
have visitors.
So I'm a big fan of flexibilityhaving routine and having
structure, but also having someflexibility.
Veronica (16:58):
And I think that's something I have to give myself
a little grace with, becauseI've read recently which it is
very true A lot of times a lotof people that suffer from
anxiety, like myself.
They're perfectionists and youput a lot of pressure on
yourself that you got to do thisand you got to do that.
So that's why you feel anxiousand thinking all the things.
But, just like you said, it'slike well, we're trying to set
goals but it's not so black andwhite, you know.
(17:18):
So if I want to do it every day, I might want to say, well,
majority of the week, so if I domiss two days, I want to make
sure I do it at least five daysout the week.
And it's not the end of theworld, but I think that would be
a goal for me to just try topush myself for at least 30 days
.
You know, like to try to do itevery day versus this.
It could feel like a dauntingtask, like, okay, the next three
(17:39):
months until the end of theyear, the holidays, and it does
get busy between now and newyears with visiting family and
school and blah, blah blah.
So I love that you said that,cause I do feel at times when we
start talking about goals, wefeel like we failed as soon as
we don't hit that goal, and soI'm glad that you mentioned that
(18:00):
, that you can have some grace.
Jade (18:01):
Yes, I always encourage my clients.
Perfection is not the goal,progress is the goal.
So progress over perfection anyday of the week.
Veronica (18:11):
I'm using that over perfection.
So, jay, we're almost to theend of the show.
Is there anything else that youwant to leave the listeners
with?
If we were in a session, whenwould you follow up with me to
ensure that I'm doing all thethings, or what would be things
that folks that are listening,if they want to start doing this
without possibly having a coach, like you said, you can have
(18:31):
other folks.
What would you recommend?
Jade (18:33):
Yeah, I just recommend, kind of, you know what we talked
about.
You know, starting with thatvision, what you want for
yourself, those specific areasyou want to focus on identifying
the goal, breaking those downand then checking back in with
yourself.
You know if it's on a weeklybasis, every other week, check
in and see what's going well asyou're working on this goal,
maybe what, what isn't going sowell, what needs to be tweaked,
(18:54):
and then also celebrating yoursuccesses.
Again, you know, regardless ofyou know how small the victory
might be.
You know progress is whatyou're aiming for.
So I always encourage people.
Just, you know, celebrate thevictories.
You know if you have a streakof three days of doing something
, new, a new routine.
You know that's to be celebrated.
Veronica (19:14):
You know, we're so hard on ourselves, so I just
appreciate you saying that,because we can focus so much on
what we don't have or what wehaven't done and we're not
parenting ourselves, we're notbeing kind to ourselves.
So that's why I love thesesegments, because I feel like a
lot of times we get so caught upin the routine and the hustle
and bustle and we just need todial it back, make some time for
(19:38):
ourselves and realize like it'snot the end of the world, you
know, like if you can't docertain things, but it is very
important to be prioritizingyour health and your wellness.
Yes, absolutely, absolutely.
Well, jay, thank you so much,absolutely.
Jade (20:01):
Absolutely Well.
Veronica (20:01):
Jay, thank you so much and you know we'll definitely
get some pre recordings in, butI love the fact that with you
traveling hey, it's virtual, youknow.
Jade (20:06):
I can do this from anywhere.
Veronica (20:07):
You can do it from anywhere.
So I'm so happy for you andexcited Like I'm definitely
going to have a segment whereit's like, okay, we need some
videos.
We need to understand healthand wellness in Costa Rica and
some of these other places andfor people that are listening,
that are traveling, and you knowI'm all about wanting to
promote, especiallyAfrican-American minorities,
women, and you're going there byyourself and I just want to say
(20:30):
girl power to you.
I want to be you when.
Jade (20:36):
I grow up because I think it's going to be a life-changing
experience.
Veronica (20:38):
Yeah, I'm so excited, yeah, so I just want to thank
you.
I want to thank all thelisteners for tuning into
bizradious for the VeronicaEdwards show and all the other
shows on bizradious.
And if you missed the liveairing of the Veronica Edwards
show, you can listen to priorshows at
veronicaedwardsbuzzsproutcom.
Welcome to the Veronica Edwards show, where we
have fun financial conversationsthat everyone listening can
apply to their personal andprofessional life.
I'm your host, veronica Edwards, always excited to be back here
for season four I have to catchmyself from saying season three
and I just always want to thankthe V Team for downloading the
(00:30):
podcast.
We are already almost to 5,000downloads and my goal is always
to get the number of downloadsfor the season.
So we've already surpassed4,000 downloads and we are
getting close to 5, fivethousand downloads before season
five.
So today is one of my favoritequarterly segments our health
and wellness segment.
(00:51):
Eat, sleep, move your feet withour amazing in-house wellness
guru, miss Jade Williams.
Jade, welcome back.
Jade (00:58):
Hello, hello, thanks for having me back.
Veronica (01:01):
Yeah.
So Jade, before we get started,I would love.
Jade is a world traveler,darling.
I would love for you to sharesome of the travels you've had,
because I was looking back atthe notes, jade, I don't think
we've had a recording sinceMarch and anyone that listens to
the show I'm like I miss Jade.
I don't know where Jade is.
I haven't heard from her.
So we reconnected and Jade andI actually finally got a chance
(01:21):
to meet face to face, you know,a week ago.
I think we've known each otherfor three years, but I just love
the life that you're living,traveling, going places.
So please let us hear a littlebit about your business before
we get started on today's show.
Jade (01:36):
Yes, well, I mean I love travel.
It just, I mean, like a lot ofpeople, it's just something that
I'm passionate about, I love Ifeel like I am in my comfort
zone when I'm outside of mycomfort zone a little bit.
So yeah, so I've just alwaysreally liked to explore new
places, meet new people.
I love Spanish, so I reallylove traveling through Latin
(01:56):
America.
When I was 17, I made a goal oftrying to get to all of the
continents.
So I've been to all of themexcept for Antarctica.
Veronica (02:03):
Slider, I know right, so can you do.
Antarctica Does anybody know?
Jade (02:09):
Antarctica.
You can do Antarctica.
I've looked into tickets and itis quite expensive to get there
and, honestly, if I never makeit there, that will be okay.
I've traveled quite enough andI've had some really good
experiences.
Veronica (02:20):
Well, anybody listening?
We're going to try to find asponsor for.
Jade (02:22):
JT yes, if you know anybody yeah.
Veronica (02:26):
I'm sure we could do a GoFundMe for a young Black
woman going to Antarctica.
Yes, absolutely.
So now, when we were chattinglast week, you're going to be
going to what?
Costa Rica?
Jade (02:36):
Yes, so first I'm going to Belize to visit my mom.
My mom lives there.
So I'm going to go spend themonth of January with my mom in
Costa Rica or, I'm sorry, inBelize, and then I'm going to
spend the month of February inCosta Rica.
That'll be a solo trip.
I'm exploring some differentplaces because my goal is to
divide my time between the USand possibly Costa Rica.
Veronica (02:57):
I love that and of course it's like when you find
when you buy a brand new car,you start seeing that car
everywhere.
So when we spoke last week, Ihad a meeting with a client the
next day and she's literally inCosta Rica.
Oh really, yes.
She said her and her husbandsold everything and they're just
traveling different places.
So when we were talking, Iremember I was asking you like
how far are you from the airport?
(03:17):
How much is it going to be?
She said they took like a $4like cab ride or something from
the airport.
Jade (03:23):
Yeah, so I was like why am I living in Asheville?
Too expensive, right?
Yes, yes.
Veronica (03:31):
Well, that is that kind of ties into all of our
health and wellness as well,Because, like you said, you feel
good based on where you'regeographically located, the
culture, the language, all thethings.
So today's show is all abouthealth and wellness goals.
And again, I always want togive the little blurb that Jade
(03:52):
is a national board certifiedhealth and wellness coach.
A health coach is a guide andmentor who empowers you and
provides ongoing support andguidance as you set goals and
make sustainable changes thatimprove your health and
happiness.
And I think a lot of timespeople think that means what you
put in your mouth, but that'sjust the piece of it.
It's how much sun you'regetting, that you're moving
(04:14):
around, you know who you havearound you, keeping a positive
mindset.
So this is going to be adifferent type of show because
we're going to kind of emulatewhat it would be like if I was a
client of Jade's and I'm like,hey, I want to focus on being a
whole person health, mind typeof thing and I need to set some
(04:37):
goals.
So, Jade, if I was your client,please walk me through and the
listeners of how do we go aboutsetting these health and
wellness goals.
Jade (04:46):
Yes, absolutely so.
Of course, this will be aabbreviated version of what
might happen in a coachingsession.
But typically it's starting offwith, you know, your wellness
vision, what do you want foryourself when it comes to your
overall sense of health and wellbeing.
And that's just kind of takingstock of where you're currently
at in these different areas andmaybe thinking about where you
(05:06):
might like to be some changesthat you might like to make in
order to achieve the vision thatyou have.
So it's helpful to think ofkind of breaking down wellness
into some different areas tofocus on.
So it could be, you know,changes in your physical
well-being with physicalactivity, how you're eating,
sleep, of course, those areasthat we talk about quite a bit
on the show.
Then also your mentalwell-being, so maybe learning
(05:30):
mindfulness could be somethingthat you're wanting to make some
changes in.
Emotional well-being, so howyou're managing stress, building
resilience, your relationshipto your emotions, how you
communicate your emotions toother people, the social aspect
of well-being, so yourrelationships and social
connections.
So maybe wanting to make somechanges in that area.
Or it could be spiritual, sofeeling more of a sense of
(05:53):
purpose, incorporating religiouspractices, meditation practices
into your routines.
So definitely just kind ofstarting with your vision that
you have for yourself and thenmaybe identifying one, maybe two
areas that you might like tomake some changes in.
I encourage people not to tryto change all the things all at
once.
Veronica (06:10):
It gets to be just too overwhelming to do that, so one
maybe two things at the most.
Jade (06:19):
Yes, so Veronica if you had to pick an area that you
would like to focus on and makesome changes in, what would that
area be?
Veronica (06:27):
Oh, definitely making more room for mindfulness.
You know, I feel like Idefinitely have gotten more
anxiety over the years withhaving a child and family
members dying and having abusiness and all those things
and having a business and allthose things and as much as I'm
(06:48):
like, oh yeah, I'm balancing itand I'm doing all that.
I feel like I can take somemore time to focus on my
breathing, you know, and justhaving some more guided
meditation.
But I just feel silly at timesbecause I'm like I get so
distracted.
So I'm like, okay, what am Idoing?
Jade (07:02):
Yeah, yeah, absolutely so.
Incorporating more mindfulnessI hear you saying some
meditation into your routine.
That sounds like something thatwould be beneficial for you and
managing all the things.
Veronica (07:14):
And definitely spending more time outside.
Okay, I just feel like any ofyou guys listening, you know I
work from home.
You know, right now I'm doingthe podcast in my pajamas at my
kitchen table because I'm frommy office, and then I'm trying
to do all the things and thenpick up my son from school and
then finish up some meat and doall this stuff and I'm finding I
(07:35):
can go a whole weekend and Ihaven't been outside, and so I
really do feel like that hasbeen affecting my mood more and
my wellness.
I definitely want to try tomake more time to.
You know, get some sun.
Jade (07:50):
Yeah, absolutely so.
Mindfulness and time outside,maybe figuring out how to
combine the two, if that'ssomething that would be helpful.
So so you've got the areas thatyou would like to focus on some
time outside some mindfulness.
So next would be creating um,some SMART goals with these
areas that you want to focus on.
(08:10):
So a lot of people are familiarwith SMART goals and, for folks
who don't know, SMART is theacronym, so S-M-A-R-T, and that
stands for Specific, Measurable,Achievable, Relevant and
Time-bound.
So that would mean making surethat whatever goals that you're
setting, that it's specific.
So defining the goal clearly.
For example, if it was relatedto exercise, that you're going
(08:32):
to exercise for 30 minutes eachday, you want to make sure that
it's measurable.
So choosing a goal that can betracked.
So, for example, if you were tobe tracking the number of steps
you're taking each day, the Ais achievable.
So wanting to make sure thatit's realistic for you and
doable with your lifestyle andwhat you've got going on in your
world.
The R is relevant, so makingsure that it's aligned with your
(08:57):
values and your needs and whereyou're at.
And then the T would be makingsure that it's time bound.
So setting a deadline or havinga timeframe that you're working
on with this goal.
So it could be something thatyou're wanting to work on just
for the next 30 days, or itmight be a three-month goal that
you're setting for yourself, ora six-month goal if you're
looking a little bit furtherdown the road.
(09:17):
So just trying to make surethat you've got all those
components so that you haveclarity on what it is that
you're wanting to focus on.
So what might be a SMART goalrelated to the areas you want to
focus on?
Veronica (09:34):
So I love that you told me I can combine the
mindfulness and going outside.
Jade (09:39):
I didn't think about that.
Veronica (09:40):
That's how my brain works.
I'm like oh, I'm so black andwhite.
Jade (09:44):
So, again.
Veronica (09:45):
This is another reason why listeners is good, because
a wellness coach is kind of likea therapist you know a lot of
things.
It's like when a therapist saysit to you you're like, oh yeah,
duh, I knew that, but you needsomebody to help guide you.
So I would say some smart goalsfor me with the mindfulness,
and being outside is just reallysticking to a set routine,
(10:07):
because I'm a creature of habit,so once the day kind of gets
away from me, it's a wrap.
I'm very much a morning person,so I feel like I need to set
some goals where it's everymorning for five, maybe start
off with five minutes in themorning where I can go on my
back porch and just kind of havethat privacy, because I always
(10:32):
wake up before my boys do, myboys being my husband and my
nine-year-old son, and so ifthat means I have to get up 5.30
or six o'clock in the morningand just have that time outside.
But the only thing is at thattime right now it's dark, so I
do have to think about that.
Jade (10:49):
Right, absolutely, absolutely Okay.
So I'm hearing for you, a SMARTgoal would be doing five
minutes of mindfulness eachmorning, and what would be the
timeline, timeframe that you'rewanting to focus on this?
Would this be something thatyou're really wanting to focus
on for the next month or so, orthe next few months?
(11:10):
For the next month or so, orthe next few months?
Veronica (11:11):
I think definitely I want to push myself to make it a
lifestyle change.
So I'll just say you know we'rein September, so from now until
the end of the year I reallywant to push myself, at the
minimum to do that first thingin the morning.
Jade (11:27):
you know to start my day?
Yeah, absolutely Okay.
So starting the day off in themornings?
Five minutes of mindfulnessfrom now until the end of the
year.
Veronica (11:34):
Yes, ma'am.
Jade (11:34):
All right.
So you've got the goal thatyou're wanting to work on, so
the next step is breaking thatdown into some action steps.
So, for you, something thatjust comes to mind would be what
type of mindfulness do you wantto do?
Is that doing some breath work?
Would it be doing a guidedmeditation?
Maybe it's doing somejournaling.
(11:55):
So what comes up for you whenit comes to the type of
mindfulness?
Veronica (11:59):
Ooh, jade, I'm so glad that you said that, because,
when it comes to mindfulness, Ididn't even realize it could be
journaling.
I thought it had to be almostlike prayer, like you need to
have your eyes closed.
You know like I listened tothose on YouTube where it's like
the water in the background andthey're telling you listen to
your breathing and all.
So that's good.
I think I will, you know, do amix of cause.
(12:21):
I find that I can do try to bequiet and my brain's trying to
focus for a minute, but thenafter that it's hard.
So maybe the journaling I likethat aspect of just getting all
of my concerns, worries I'm achecklist person getting that
all out on paper to start theday.
Jade (12:37):
Yeah, absolutely.
So, kind of just having that,that routine, that habit of a
morning journaling practice,kind of to set the tone for the
day.
Veronica (12:45):
Yes, absolutely.
Jade (12:46):
Perfect.
Some other things to thinkabout as you are creating action
steps and routines for habitswould be setting up that
schedule.
So you've already identifiedfive minutes in the morning, so
it can be exactly what time doyou want to do.
This can be helpful.
Is there anything else that youmight need to have out, for
example, a journal, a pen?
(13:07):
If you're somebody like me, Ilike to journal and have my cup
of tea, a candle, I like to setthe environment, so just kind of
thinking along those lines aswell can be helpful for you
You're giving me really goodideas and then also for you know
, working mommies that arelistening.
Veronica (13:23):
sometimes we oversleep all the things.
But I definitely want to make apoint that it's before I start
any meetings.
I usually don't have anymeetings until nine o'clock
because my son is dropped off atschool at eight and I'm
thankful that my husband doesthat but then he doesn't go to
work till nine.
So once he drops him off he'llcome back home.
You know we're chit-chatting,but then I'm like okay, get on
(13:44):
out of here.
So I can have some time but he'susually always gone by like 8.
Or 845.
So that gives me that timebefore nine o'clock before I
have a meeting.
If I do miss, it, first thing,and I'm kind of running behind.
Jade (13:58):
I can do it then.
Yeah, yeah, absolutely.
So just kind of working withwhere you're at.
You know there's obviouslyother people in your house.
So having to you know,coordinate some things so that
you are able to devote the timeto doing this to start out your
day, like you said.
You know doing this beforethere's any meetings as well as
something that's important foryou to focus on also.
So other things just to thinkabout with action steps would be
(14:21):
tracking your progress issomething that's helpful to do.
Some people.
You can do that in so manydifferent ways with habit
tracking apps or, just you know,in the journal itself if you
want to, just you know, kind ofcheck off as you're doing things
.
That can be helpful to havekind of a visual reminder of
your progress as you're workingon different areas.
So tracking is very helpful.
And then also accountabilitycan be helpful as well.
(14:42):
So of course, some people willuse coaching sessions as a
source of accountability forthemselves as they're working on
action steps and their overallgoals.
But it might also be justcommunicating what you're
working on with a friend, afamily member, a significant
other, a coworker, somebody elsein your world, and have them
check in with you see how thingsare going, because that can be
(15:04):
helpful too, just withmaintaining consistency with
what you're working on,verbalizing your intentions and
your plans to somebody else.
Veronica (15:11):
I love all that.
And a question I have for you,jay.
For this week, for example, mymom's going to be coming out
Shout out to mommy, so now myschedule is going to be all over
the place, and then I'm goingto be flying out of town this
weekend.
How do you recommend we stayconsistent when we do have
changes in routine and traveling?
Jade (15:34):
Yeah, absolutely.
I definitely encourageflexibility.
You know, a lot of times peoplewill fall into some of that all
or nothing thinking orperfectionism.
When it does come to goalsetting and you know action
steps that it's got to be.
Okay.
I've got to do this everysingle day, very black and white
.
I cannot miss.
But that is not life, that isnot realistic to have that sort
(15:56):
of thinking.
So, yes, if it is still a habitand a practice that you want to
do when you have company or thatyou know when you are traveling
, just kind of think through inadvance what that might look
like, would it be, you know?
Are you going to be getting up,you know, earlier with your mom?
Maybe you're not able to devotethat time to the morning, but
maybe it's something that youcould pivot and do towards the
end of the day.
(16:17):
If that's something whereyou're still wanting to make
sure that you get something inon a daily basis, or is it maybe
, you know, if you're away outof town, would you like to still
at least try to devote maybe afew days through during the week
to this specific goal thatyou're working on, as opposed to
every single day?
So just figuring out what itcould still look like, so that
(16:37):
you are able to get it in, evenif it doesn't necessarily look
the exact way that you want to,when you're away from home
versus at home, or when you havevisitors versus when you don't
have visitors.
So I'm a big fan of flexibilityhaving routine and having
structure, but also having someflexibility.
Veronica (16:58):
And I think that's something I have to give myself
a little grace with, becauseI've read recently which it is
very true A lot of times a lotof people that suffer from
anxiety, like myself.
They're perfectionists and youput a lot of pressure on
yourself that you got to do thisand you got to do that.
So that's why you feel anxiousand thinking all the things.
But, just like you said, it'slike well, we're trying to set
goals but it's not so black andwhite, you know.
(17:18):
So if I want to do it every day, I might want to say, well,
majority of the week, so if I domiss two days, I want to make
sure I do it at least five daysout the week.
And it's not the end of theworld, but I think that would be
a goal for me to just try topush myself for at least 30 days
.
You know, like to try to do itevery day versus this.
It could feel like a dauntingtask, like, okay, the next three
(17:39):
months until the end of theyear, the holidays, and it does
get busy between now and newyears with visiting family and
school and blah, blah blah.
So I love that you said that,cause I do feel at times when we
start talking about goals, wefeel like we failed as soon as
we don't hit that goal, and soI'm glad that you mentioned that
(18:00):
, that you can have some grace.
Jade (18:01):
Yes, I always encourage my clients.
Perfection is not the goal,progress is the goal.
So progress over perfection anyday of the week.
Veronica (18:11):
I'm using that over perfection.
So, jay, we're almost to theend of the show.
Is there anything else that youwant to leave the listeners
with?
If we were in a session, whenwould you follow up with me to
ensure that I'm doing all thethings, or what would be things
that folks that are listening,if they want to start doing this
without possibly having a coach, like you said, you can have
(18:31):
other folks.
What would you recommend?
Jade (18:33):
Yeah, I just recommend, kind of, you know what we talked
about.
You know, starting with thatvision, what you want for
yourself, those specific areasyou want to focus on identifying
the goal, breaking those downand then checking back in with
yourself.
You know if it's on a weeklybasis, every other week, check
in and see what's going well asyou're working on this goal,
maybe what, what isn't going sowell, what needs to be tweaked,
(18:54):
and then also celebrating yoursuccesses.
Again, you know, regardless ofyou know how small the victory
might be.
You know progress is whatyou're aiming for.
So I always encourage people.
Just, you know, celebrate thevictories.
You know if you have a streakof three days of doing something
, new, a new routine.
You know that's to be celebrated.
Veronica (19:14):
You know, we're so hard on ourselves, so I just
appreciate you saying that,because we can focus so much on
what we don't have or what wehaven't done and we're not
parenting ourselves, we're notbeing kind to ourselves.
So that's why I love thesesegments, because I feel like a
lot of times we get so caught upin the routine and the hustle
and bustle and we just need todial it back, make some time for
(19:38):
ourselves and realize like it'snot the end of the world, you
know, like if you can't docertain things, but it is very
important to be prioritizingyour health and your wellness.
Yes, absolutely, absolutely.
Well, jay, thank you so much,absolutely.
Jade (20:01):
Absolutely Well.
Veronica (20:01):
Jay, thank you so much and you know we'll definitely
get some pre recordings in, butI love the fact that with you
traveling hey, it's virtual, youknow.
Jade (20:06):
I can do this from anywhere.
Veronica (20:07):
You can do it from anywhere.
So I'm so happy for you andexcited Like I'm definitely
going to have a segment whereit's like, okay, we need some
videos.
We need to understand healthand wellness in Costa Rica and
some of these other places andfor people that are listening,
that are traveling, and you knowI'm all about wanting to
promote, especiallyAfrican-American minorities,
women, and you're going there byyourself and I just want to say
(20:30):
girl power to you.
I want to be you when.
Jade (20:36):
I grow up because I think it's going to be a life-changing
experience.
Veronica (20:38):
Yeah, I'm so excited, yeah, so I just want to thank
you.
I want to thank all thelisteners for tuning into
bizradious for the VeronicaEdwards show and all the other
shows on bizradious.
And if you missed the liveairing of the Veronica Edwards
show, you can listen to priorshows at
veronicaedwardsbuzzsproutcom.
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