RISE Wellness Journal — Rooted • Intentional • Strong • Energized
Embrace One Year of Habits, Healing, and Hope
The past few years have been an incredible journey for me—one of learning, growing, and building habits that support healing in body, mind, and spirit. Along the way, community has played a huge role, and one of the biggest blessings in my life has been stepping into the role of facilitator for a plant-based wellness group.
This group started under the leadership of a wonderful woman named Karen Smith. She had the vision to create a space where people could come together, encourage one another, and find strength in pursuing whole food plant-based living. When her schedule no longer allowed her to continue leading, I felt a tug on my heart to carry that torch forward. I didn’t want the community she had planted to wither—I wanted to see it thrive.
So I volunteered to become the facilitator. And out of that commitment, a new season began.
Renaming the Group: RISE Momentum Circle
When I took on the role, I prayed about how to carry the group forward in a way that honored its beginnings but also expanded its reach. The word momentum felt important—it honored Karen’s original vision and reminded me that health is about steady progress, not perfection. But I also wanted the name to reflect the deeper heart of what we were pursuing together.
That’s when RISE was born:
- Rooted in Truth
- Intentional in Habits
- Strong in Spirit
- Energized for Life
I added the word Circle as a nod to my Native American heritage, where circles represent unity and equality. In a circle, no one stands above or behind another; we simply walk together side by side. That’s the heartbeat of the RISE Momentum Circle—a place where people can find encouragement, accountability, and wisdom as they journey toward whole-being wellness.
Our group meets every Thursday at 5:00 PM EST on Zoom, and it’s open to anyone who feels drawn to it. Whether you already follow a plant-based lifestyle or you’re curious about making changes, you are welcome. If you’d like details about joining, just send me an email at healthyinheart@gmail.com, put RISE in the subject line, and I’ll make sure you receive the link and all the information you need.
Why I Created the RISE Wellness Journal
As I facilitated these meetings week after week, I realized something: our conversations were powerful, but they needed a place to land. We talked about habits, health, and healing, but I longed for a journal that could hold both the practical daily tracking and the deeper reflections that our group inspired.
So I began creating one.
The RISE Wellness Journal was born out of my love for this group and the rich, heartfelt discussions we’ve shared. But it also grew out of my personal desire to have a tool that helps me document the healthy habits I’ve built over the last few years—habits that have brought real healing and hope into my life.
This journal is more than a planner. It’s a steady companion, crafted to walk with you for an entire year, helping you build rhythms that restore body, mind, and spirit.
How the Journal Works
The RISE Wellness Journal is designed with a clear, gentle rhythm that balances structure with open space for reflection. Crafted with beautiful photographs and botanical artwork, and bound in a sturdy hardcover for year-long durability, it offers both function and inspiration.
Monthly Sections (4 pages each month)
- Monthly Title & Affirmation — grounding you in a truth to carry through the month.
- Theme Card — framed encouragement about the month’s focus (such as renewal, rest, or gratitude).
- Monthly Reflection Essay — a page of guidance blending spiritual and psychological insight.
- Rooted Reflections Page — lined space for thoughts, prayers, and insights.
Weekly Spreads (two facing pages, 5 per month)
- Left Page: Daily Health Log & Habit Tracker
- Sleep hours
- Water check-offs (droplet icons)
- Body Check-In: BP, pulse, weight
- Movement log
- Meals (breakfast, lunch, dinner, with FBG/BG space)
- “My Intentions for the Week”
- Right Page: R.I.S.E. Check-In — Looking Back, Moving Forward
- Large journaling area
- Rating sliders for energy, physical health, stress, connection, nutrition
- Guided prompts: What moved me closer to healing this week? What went well? What can I strengthen? What am I grateful for?
Why You’ll Love It
- Start any time — undated weekly spreads let you begin on your own schedule.
- Whole-person focus — track body metrics, habits, mindset, relationships, and gratitude.
- Always enough space — five weekly spreads per month ensure you never run out, even in long months.
- Beautiful & durable — hardcover binding with rich photography and artwork inspires daily use.
A Personal Invitation
The RISE Wellness Journal releases on November 3, 2025. My prayer is that it blesses every person who picks it up, whether you’re just beginning to explore healthy habits or you’re years into your journey.
If the RISE Momentum Circle sounds like a community you’d like to be part of, I would love to have you join us. We meet every Thursday at 5:00 PM EST on Zoom, and you can email me at healthyinheart@gmail.com with the word RISE in the subject line for details.
This journal grew from my heart for this group and from my own need for a tool that combines habit-building with reflection, faith, and encouragement. It was truly a joy to create, and I can’t wait to see how it serves others.
I hope the RISE Wellness Journal — Rooted • Intentional • Strong • Energized: Embrace One Year of Habits, Healing, and Hope becomes a blessing to you, just as this community has been a blessing to me.
The RISE Wellness Journal is available exclusively in hardcover format to ensure the journal remains both durable and beautiful all year long, just as it was created to be. It is available only through Amazon and the Healthy in Heart Store. Because of its detailed design, rich artwork, and unique structure, it was not eligible for widespread distribution to local bookstores through IngramSpark.
