Itz Holistically Wholesome

“No, in all these things we are more than conquerors through him who loved us” (Romans 8:37).

I believe everyone wants to be well; change their lifestyle, make better choices, and live healthier. Honestly, if results came from the number of times we say we’re going to change, we would all be fit and thriving. Unfortunately, it doesn’t work that way.

For us to truly change, we have to become practical. We’ve all heard the saying, “Actions speak louder than words.” And here’s the thing: I want all of us to win at life, win at health, just win. And this may sound a bit selfish, but I need more healthy, health‑conscious people around me to keep me striving to be my best. After all, encouragement sweetens labor.

I need you all to hear this:
The couch is not your friend.
A double mind is not your friend.
Endless scrolling is not your friend (though it helps if you move while you scroll).
Delay is not your friend.

Your true friend is Wellness, Jesus first, of course.

So with that being said, here are some practical ways to get serious about your wellness:

1. Breathe

Don’t feel stressed. you can absolutely do this. I know you can. Why? Because the Bible says nothing is impossible with God, and you belong to God. Just in case you are a naysayer see Luke 1:37.

2. Make a Decision

Seriously, mek up yuh mind. Stop the back‑and‑forth mentally or with others. I know you are so over being stuck. You are in control of you, not your thoughts, not others, YOU!. Make the decision and make it today.

3. Set Clear Goals

It’s so much easier when you set goals because they give you an end in mind. For example: Today, I’m going to drink more water and eat more whole foods and vegetables. Goals help you prepare and succeed. Commit to doing this consistently for 3 days, a week, 6 weeks, 12 weeks, and beyond. Start where you are but never ever stay where you are.

4. Identify Your Weaknesses

We have to know the enemies of our health so we can fight them and win. What challenges do you face?
Are you a regular snacker?
Do you overeat?
What time of day are you most vulnerable?
Are weekends your downfall?
Do you stress‑eat?
Does staying up late make you hungry?

Knowing these things helps you put strategies in place. As for me, I’m most likely to overeat in the evenings or on weekends when everyone is home, so I stay mindful of that. Jamaicans would say, “you live company too much” or “Follow fashion monkey” (you love to follow others). If that’s you, it’s okay as long as you know who to follow. Besides, leaders must know how to follow too.

5. Track Your Food Intake

Almost everyone believes they’re not overeating, and I believe we genuinely think so. But the truth is, many of us are. Instead of guessing, start measuring and tracking your food. It will give you real perspective.

6. Find Accountability

Accountability is your friend, embrace it. personally, I appreciate someone who can show me my faults than to watch and support my downfall. So finding a like‑minded, honest friend, a challenge, or a group can make a huge difference. I personally thrive on challenges.

7. Be Consistent and Patient

You didn’t get where you are overnight. I know we want quick results, but anuh suh it guh. That’s not how it works; it takes time. You’re working hard and intentionally to change your life, and your body is working too. Even when you don’t see much on the outside, trust me, big tings a gwaan on the inside. So stay the course.

I love the song:
“Jesus on the inside, working on the outside, oh what a change in my life.”
It’s the same with wellness, it begins inside. So be patient, my little caterpillars. Your butterfly era is on the way.

It is hard to make changes. It is even harder to stay consistent in a crazy world. But you can. We can. So let’s stop delaying. Let’s be intentional. Let’s be patient. And let’s start right now.

Scripture: You are more than a conqueror in Christ Jesus.

Be well and be blessed.

With love and purpose,
Tomika Chance
Itz Holistically Wholesome