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Joy in the Everyday Life: Fulfillment Beyond Diet and Fitness

You might look at my job and think that people come to me for mainly diet advice, workout plans, or wellness strategies, and while that is definitely true, I can't help but notice that there's one thread that ties us all together, and that's the quest for happiness. Despite the diversity in their goals, whether it's to lose weight, gain muscle, or find peace in a hectic world, each person is ultimately seeking to find more joy and fulfillment in their lives. It isn't just about the food or the fitness; it's about the smile that comes from feeling good in your own skin, the laughter in sharing a healthy meal with friends, the peace found in a quiet moment of meditation.

That's the journey we’re all on—to weave happiness into the very fabric of our lives, finding it in the grand achievements and the small, everyday moments.

girl smiling and practicing self care

In this blog post, we'll dive deeper than the usual discussions on diet and fitness to explore the many ways happiness can be woven into the fabric of our lives, beyond the boundaries of physical wellness. Throughout my journey as a Wellness & Nutrition Coach, I've had the privilege of guiding my clients towards discovering joy and fulfillment in areas they least expected. From the simple pleasures that light up our everyday life to the profound connections that sustain our spirits, we'll uncover the strategies and insights that have helped countless individuals find more happiness.


Understanding Happiness

Before I get into the ways I've seen joy & fulfillment grow for my clients, we first have to start with an understanding of Happiness—such a simple word, yet it encompasses a world of meanings, emotions, and theories. As I've journeyed both personally and alongside my clients in the realm of wellness and nutrition, the pursuit of happiness has always been at the core. Let's explore some aspects of happiness that science and culture shed light on, and how our mind-body connection plays a crucial role in this quest.

The Science of Happiness

The exploration of happiness isn't new; philosophers have pondered over it for centuries, but recent decades have seen psychologists and scientists take a closer look. Studies suggest that our happiness might be partly predetermined by genetics, often referred to as the "happiness set-point." However, this doesn't mean our quest is at a dead end. Research shows that intentional activities and practices can significantly influence our happiness levels, offering a beacon of hope that with mindful actions, we can cultivate a deeper sense of joy (Lyubomirsky, Sheldon, & Schkade, 2005).

The Role of Positive Psychology

Positive psychology, a branch of psychology founded by Martin Seligman, focuses on the strengths that enable individuals and communities to thrive. This field has introduced concepts such as the PERMA model, which outlines five key elements of well-being: Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment. Delving into positive psychology has revolutionized the way I approach coaching, highlighting the importance of nurturing not just physical health but also emotional and psychological resilience. It's about finding joy in the process, relishing in the connections we build, and pursuing activities that give our lives meaning.

Mind-Body Connection

The link between our physical state and mental well-being is undeniable. As a wellness coach, I've witnessed firsthand the transformative impact of a healthy lifestyle on happiness. Studies consistently show that regular physical activity, nutritious food, and adequate rest can elevate our mood and overall sense of well-being (Walsh, 2011). This mind-body connection goes both ways; not only does a healthy body support a happy mind, but a positive mindset can lead to healthier lifestyle choices. Encouraging clients to see their wellness journey not just as a path to physical health, but as a foundation for happiness, has been one of the most rewarding aspects of my work.


First up... Finding Joy in Simple Pleasures: The Little Things That Matter

In the hustle and bustle of modern life, it’s easy to overlook the simple pleasures that surround us. Yet, as I’ve learned through my journey as a wellness and nutrition coach, and through the stories of the incredible women I’ve had the privilege to support, these moments are where true joy often resides. Let’s explore how embracing these aspects of our lives can lead to profound happiness and fulfillment.

Nature’s Embrace

There’s something magical about connecting with nature, isn’t there? Whether it’s a morning walk in the park, a moment of admiration for a blooming flower, or the serene quiet of a sunset, nature has a way of soothing the soul. Research shows that just 20 minutes spent in nature can significantly lower stress hormone levels, reminding us of the healing power of the natural world (Hunter et al., 2019). In a world that often feels dominated by concrete and screens, turning our attention to the earth’s beauty can be a simple yet profound source of joy.

The Joy of Movement

Movement, in its many forms, is not just about physical health; it’s a celebration of what our bodies can do and a source of immense joy. The endorphins released during exercise are often referred to as happiness chemicals for a good reason—they have a natural ability to lift our mood. Whether it’s a dance class that makes you feel alive, a yoga session that brings you peace, or a brisk walk that clears your mind, finding joy in movement is a cornerstone of both physical and mental well-being.

Mindful Eating and Cooking

The act of preparing and savoring food is one of life’s most basic yet profound joys. Mindful eating and cooking invite us to engage with our senses, to appreciate the colors, textures, and flavors of our food. This practice is not only about nourishment but also about connection—to the food, to the moment, and to each other. Cooking can be a meditative and creative endeavor, transforming the mundane task of meal prep into an expression of love and gratitude for the bounty before us.

Digital Detoxing

In a world where our eyes are often glued to screens, finding the time to disconnect can be a source of immense pleasure and relaxation. Digital detoxing, even for short periods, allows us to reconnect with ourselves and the world around us. It’s in these moments of unplugging that we might find ourselves more present during conversations, more attuned to our surroundings, and more engaged with our own thoughts and feelings. Encouraging this practice has reminded both me and my clients of the joy found in life’s simple, unfiltered moments.

Simple Routines for Self-Care

Self-care is an essential ingredient in the recipe for happiness, yet it doesn’t have to be elaborate or expensive. Simple routines, like reading a book before bed, enjoying a warm bath, or sitting quietly with a cup of tea, can be profoundly nurturing. These acts of kindness towards ourselves are reminders of our worth and the importance of slowing down. As we integrate these simple pleasures into our daily routines, we weave a safety net of well-being that supports us through life’s ups and downs.


Nurturing Relationships: The Role of Connection

Connections with others play a starring role in the pursuit of happiness. It’s through our relationships that we find joy, support, and a sense of belonging. Let's explore the significance of these connections, backed by research and practical advice on strengthening them in our daily lives.

The Science of Social Connections

Decades of research, including the groundbreaking Harvard Study of Adult Development, have revealed a powerful truth: our relationships have a profound impact on our happiness and longevity. This 80-year longitudinal study found that more than genetics, income, or class, the quality of our relationships is the strongest predictor of a happy life (Waldinger & Schulz, 2010). It's clear that our social connections are not just a pleasant addition to our lives; they are essential to our well-being.

Quality Over Quantity

In the realm of relationships, depth matters more than breadth. It’s not about how many friends or followers we have but the quality of those connections. Studies have shown that having meaningful relationships, where we feel understood and valued, contributes significantly to our happiness (Holt-Lunstad, Smith, & Layton, 2010). This insight encourages us to invest time and energy into deepening the bonds that truly matter.

Building Strong Family Bonds

Family relationships, with their complex layers of history and emotion, are fundamental to our happiness. Strengthening these ties can be as simple as establishing regular family dinners, engaging in shared hobbies, or creating new traditions together. Such activities not only provide a sense of belonging but also build a foundation of mutual support and understanding that weathers life’s storms.

Fostering Friendships

Friendships offer a unique form of companionship, one that is chosen and cherished. Keeping these bonds strong requires effort—regular check-ins, actively listening, and showing up for one another, both in times of celebration and in moments of need. Encouraging open and honest communication and making time for each other, even in busy schedules, can keep friendships vibrant and enduring.

Community Engagement

Beyond our immediate circles, being part of a wider community can greatly enhance our sense of happiness and belonging. Whether it’s joining a local club, participating in group activities, or volunteering for causes we care about, community involvement connects us to something greater than ourselves. It offers a sense of purpose and the joy of contributing to the well-being of others, reinforcing the idea that together, we are stronger.

*read my Guide to Setting Personal Boundaries for growth & happiness!


Finding Purpose: Aligning with Your Passions

In the tapestry of life, each thread of passion and purpose we weave adds depth, color, and meaning to our existence. Beyond the realms of diet and fitness lies a vast landscape where our true happiness often resides—in the pursuit of what genuinely moves us. Let's explore how aligning with our passions can illuminate the path to finding our purpose, guiding us toward a more fulfilled and joyous life.

The Importance of Purpose

Research has consistently shown that having a sense of purpose is intricately linked to our overall well-being. A study published in the Journal of Positive Psychology found that individuals who have a strong sense of purpose in life are more likely to experience happiness, satisfaction, and even better physical health (McKnight & Kashdan, 2009). This sense of purpose acts as a compass, guiding us through life’s ups and downs with a clearer sense of direction and meaning. It’s not just about achieving goals but about feeling connected to something greater than ourselves.

Discovering Your Passions

Finding what makes our heart sing can sometimes feel like searching for a needle in a haystack. Yet, the journey to discovering our passions is one of the most rewarding adventures we can undertake. It starts with curiosity—allowing ourselves to explore new interests, revisit old hobbies, and listen intently to the whispers of our heart. Reflect on moments when you felt most alive or tasks that make you lose track of time. These are clues pointing towards your passions. Remember, passions are not only found but also cultivated with time and dedication. If you want to read more about this... read this article: 10 Ways to Fuel Your Soul.

Integrating Passions into Daily Life

Once we uncover our passions, the next step is weaving them into the fabric of our daily lives. This doesn’t mean a complete overhaul but finding small, manageable ways to engage with what we love. It could be dedicating a few hours a week to a hobby, volunteering for a cause close to our heart, or even finding ways to bring passion into our work. The key is consistency and intentionality—making space for our passions not as an afterthought but as a vital component of our everyday routine.

Overcoming Obstacles to Pursuing Passions

The path to aligning our lives with our passions is rarely without its hurdles. Time constraints, fear of failure, and societal pressures can often stand in our way. However, overcoming these obstacles starts with a mindset shift—viewing challenges as opportunities for growth rather than insurmountable barriers. Break down your goals into smaller, achievable steps, seek support from like-minded communities, and remind yourself of the joy that pursuing your passion brings. The journey might require patience and perseverance, but the fulfillment derived from living a life aligned with your passions is immeasurable.


Creating Joyful Routines: Making Happiness a Habit

The routines we establish can be a most powerful ally in growing happiness, joy, and fulfillment - as boring as "routines" may sound! Understanding the psychology of habit formation and intentionally crafting routines filled with joy can transform our pursuit of happiness from a sporadic endeavor into a daily practice. Let’s explore how we can make happiness a habit through the creation of joyful routines.

Understanding Habit Formation

The foundation of any routine is the habit loop, a concept popularized by Charles Duhigg in his book "The Power of Habit." This loop consists of three key elements: cue, routine, and reward. By identifying cues that trigger specific routines and then rewarding ourselves for completing these routines, we can forge new habits. This cycle is at the heart of building joyful routines—by consciously incorporating activities that bring us happiness into our daily habits, we can create a self-sustaining loop of joy and fulfillment.

Joyful Morning Routines

How we start our day often sets the tone for the hours that follow. Implementing a morning routine that includes elements such as meditation, exercise, or journaling can significantly impact our well-being. For instance, a study published in the Journal of Health Psychology shows that physical activity in the morning can improve mood and energy levels throughout the day (Reed & Ones, 2006). By beginning our day with activities that nourish both body and mind, we establish a positive framework for the rest of our day.

Evening Routines for Better Sleep

Just as how we start our day is important, how we end it can also profoundly affect our happiness. Establishing a calming nighttime routine can enhance sleep quality, which is crucial for overall well-being. Research suggests that activities such as reading or engaging in relaxation exercises before bed can lead to better sleep quality (Harvard Medical School, 2019). Good sleep not only refreshes the mind but is also linked with improved mood and better health outcomes, making it an essential component of a joyful routine. Get my Bedtime Routine for a better night's sleep!

The Role of Social Habits

Our connections with others are a significant source of joy, and building social habits into our routine can greatly enhance our happiness. Regularly scheduled family dinners, weekly calls with a friend, or participating in community events can strengthen our sense of belonging and contribute to our emotional well-being. According to a study published in the American Journal of Public Health, social ties and frequent social interaction are associated with positive mental health outcomes (Berkman & Syme, 1979). By making social activities a habitual part of our routine, we can cultivate a more joyful and fulfilling life.

Overcoming Barriers to Habit Formation

While the benefits of establishing joyful routines are clear, the path there can be fraught with challenges such as time constraints, lack of motivation, or simply not knowing where to start. Overcoming these barriers starts with setting realistic, achievable goals and gradually building upon small successes. Using tools such as habit-tracking apps or setting reminders can also help maintain consistency until the routine becomes a natural part of our daily life. Remember, the goal is progress, not perfection. Each step towards incorporating more joy into our daily routines is a step towards a happier life.

Need help with habit forming? Learn about "habit stacking" here.


The journey to wellness isn’t just about the physical transformation but about enriching every dimension of our lives with joy, peace, and contentment. It’s a holistic path that weaves together the threads of meaningful relationships, purposeful living, and the creation of joyful routines, all designed to cultivate a lasting sense of happiness. As we navigate through the ups and downs of life, let's remember that wellness is not a destination but a journey—a journey filled with small moments of joy, deep connections with others, and the pursuit of passions that make our hearts sing.


I'd LOVE to know. Are there any steps you feel inspired to take immediately after reading this article, and how do you envision them impacting your journey to wellness?

Share them with me wherever you like to hangout:

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Steph Genco, plant-based wellness & nutrition coach for women.

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