Good Feels Only | Badge of the Month | April 2026

Wellness Tip - Meal prep!  It takes a little more time up front but ensures I always have healthy options to take to work and ultimately makes the mornings go faster when I’m getting ready.  

Wellness Read - Can’t Hurt Me by David Goggins 

Big thank you to Austin, my personal trainer for both of these tips as they have been life changing.

My favorite wellness tip, especially for those working from home: Go outside for 5-10 minutes. It’s super simple, takes very little time, and makes a huge impact!

I am 100% with ​@pamelalbeck - meal prep is a game changer! As a full time employee and busy mom having options ready, or at least partially ready, throughout the workweek literally is the difference in my family eating healthy or us falling back to picking up food on the run.

One of my favorite apps for helping me with recipes, grocery lists, and bulk prep instructions is https://lillieeatsandtells.com/ I had her app for like 3 months and it gave me enough recipes and tools that I was able to cancel it and keep re-using the recipes (you’re able to print them out once you’ve got the app 😉), she also has tons of recipes on her website but I enjoyed the app as it had more of a “bulk food prep” feel to it.

Before and after lunch, I always take a short walk or jog and run for 7-8 kilos two to three times during the week. On weekends, I run more than half marathon for a long time.

Running is very helpful for physical balance and physical strength, and I can't think about anything else because I'm focusing on breathing while running, so I feel that it's very helpful for my mental health.

My goal is to complete a full-course marathon this fall, and I want to run around the world participating in all seven marathons in the near future.

Be kind to yourself. You are already doing so many great things. Your body has carried you through it all. No one really cares if you eat that extra slice of cake or walk the extra lap. Do what makes you feel good. Treat yourself the way you wish someone had treated the 5-year-old you. 

We’ve been going on family walks about an hour before bed. They are slowwww (my watch does not consider any of it a workout - rude, Apple.) It makes the transition to bedtime easier, and we are all tired and excited to sleep, and everyone wakes up slightly nicer. 

Wellness tip:  Stretching!  I was unfortunately recently in a car accident (was hit by a drunk driver) but can luckily say I was able to walk away from it.  My body is feeling each movement differently and stretching has really helped to calm my unsettled mind and aching body.    Previously I would have only thought of stretching as a necessary before/after a good workout, but I am finding how much I value stretching before the day gets started, throughout the day as I need a break, and to calm down before bed.

I try to take a 10–15 minute walk every day without my phone. It helps me clear my mind, reduce stress, and come back more focused.

I took a well-deserved break since I was recently down with viral infection. 😷

Oh no 😦, glad to hear you’r doing fine!

Couldn’t agree more! I intentionally leave my phone to go for a coffee run or a quick errand and that simple move clears my mind tremendously!

Go.Play.Outside.

as simple as that :) 

Wellness Tip: Start the day with 10 minutes just for yourself.

Before checking your phone or emails, spend 10 minutes on a simple grounding routine—stretching, deep breathing, or sitting quietly with a cup of tea. This small pause helps set a calmer tone for the day, improves focus, and makes everything feel more intentional instead of rushed.

I took a well-deserved break as well last week-end! First time in a long time I allowed myself 3 consecutive days off. :)

My day to day wellness habit is very simple: go walk the dog - sometimes alone, sometimes with the family. It’s a great moment that allows me to disconnect from work and reconnect with myself and my wife and kids.

100% Wellness Tip - STEP AWAY - yes really! The emails can wait!

My team and I take 20 to 30 minutes during our day to walk in the neighborhood near the office. Who says one on one meetings need to be behind a desk. Great way to get to know new people on your team, too!  Bonus: The snow has finally melted and the sun is starting to appear more.  🌞

Thanks for the Book tip. Will add it to my list.

Wow, what a story and glad you walked away. Stretching is so good especially as we age.

Wellness tip - take 5 mins break per hour in your seating job even it requires you to just walk in your bay.

Wellness read - Inner Engineering by Sadhguru 

also, i have built a habit to avoid screen by doing what i like - crochet; it calms my mind, stops any running thought, plus it gives you beautiful handmade items in the end.

I recently started taking a walk right when I get home from work. It helps me decompress after a long day and ease into the evening. It’s also nice to get outside after being indoors all day.

Close your eyes. Breathe in slowly. Breathe out gently. Repeat.

Whenever overwhelm sets in, this one small act brings instant calm to me. ✨

My Favorite Wellness Tip
Balance! I try to maintain a balance between the following 3 lifestyle habits: 1. eat healthily 🍎, 2. sport regularly 💪and 3. sleep sufficiently 😴. Focusing on food, over the years I've become increasingly aware of all the additives and other unhealthy ingredients of processed food. Try to not microwave food in plastic containers and replace meat with more vegetables and fruit! 

Recommended Resource
This oldie but a goodie; Stephen Covey's 1989 7 Habits of Highly Effective People. The one I use most often are the Circles of Concern vs Influence. The "Circle of Concern"  represents all the things we care about but cannot directly control, such as global warming, the economy, or wars. Focusing here causes stress and narrows our "Circle of Influence". Proactive individuals focus on their Circle of Influence (things they can change), expanding it and shrinking their concerns.

My Thoughtful Question
Ask or challenge yourself! If you were to change just one thing in the way you live - what would you change? Make it achievable by keep it small but commit to being consistent! By applying the Marginal Gains principle tiny improvements across all aspects of the way you live will create a significant overall improvement in your health. This principle was pioneered by Dave Brailsford for Team Sky and British Cycling and focuses on optimizing everything from aerodynamics and tire rolling resistance to nutrition, sleep, and even hand hygiene to maximize performance.

Stepping Away !
As a father of a family with a dog 🐶I find myself walking the dog more often then my kids ;-). Whereas I resented this at first I've come to appreciate these walks and find myself taking longer walks these days. These times are conscious moments to unplug, unwind and allow my brain to freely associate. I now look forward to these precious opportunity to practice mindfulness 🕉