7 Keys to Setting Attainable Health Goals



We live in a culture of resignation. We resign ourselves to physical limitations, past failures, and poor health. More often than not, our beliefs about what we are capable of accomplishing keep us from fulfilling our dreams. Beliefs about what success is possible for us, keep us from reaching our goals.

It’s that time of year again when everyone is setting new goals for a new year. The problem is, few people actually get their by the end of the year. Let’s make 2019 different! We are going to talk about keys to achieving some of the most important goals we can set for ourselves.  Goals that result in better health, happiness and improved quality of life . . . not just for 2019, but for many years to come.

So, what are you going to need to do differently?

You probably know what it is.  The problem we all seem to have is actually doing it.

Here are 7 keys to bridging the gap between your goals and actually accomplishing them.

1. Look Back Before Looking Ahead

Before we jump into next year, let's reflect on 2018.  Take an honest look at your goals from last year and see in what areas you fell short. Also, take time to celebrate your wins and successes.  This will give you confidence when taking on new challenges this year.

2. Decide What You Want

This may sound obvious, but is not always as simple as it seems. To reach the outcomes we want in the coming year, we must decide what we want. We must be very clear with ourselves as to what success will look like.  Making the outcomes specific and measurable will improve your chances of success.

3. Make Your Goals Attainable

I want you to think really big and believe you can achieve great things this year.  However, you must be realistic.  Decide if your goal and the time line you have is attainable. Can you see yourself reaching this goal in 2017?

4. Ask Yourself Why You Want This

What will you gain if you achieve this goal? Perhaps it is energy, self confidence, less pain, or a longer life. Eating healthy just for the sake of your blood pressure won't motivate you when temptation strikes. You must think about why. You have to know what eating healthy and lowering your blood pressure will allow you to do.   Maybe it's to play golf, or go on an adventurous vacation with your spouse.

5. Consider Doing Nothing

After you make it clear why you are making this goal, take it one step further.  Think a few minutes about what would happen if you choose to do nothing. May you have to take early retirement? Will you miss out on a family vacation? Will it negatively effect your relationship with your spouse?

6. Set Short Term Milestones

Improving your health can be a long road. Set shorter term, perhaps two to four week, milestones and build on them as you go. This allows you to focus on your progress, instead of on how far you still have to go.

7. Anticipate Barriers To Success

As you work toward your 2017 goals you will have barriers that get in your way.  Think through what they may be and how you will deal with them ahead of time. Roadblocks are a part of life.  They do not equal failure.

In review, consider why you want to achieve your goals, picture yourself reaching them, establish short term wins, and anticipate the roadblocks.

Start considering what changes you want to make in your life. One business philosopher said " You cannot change the circumstances, the seasons, or the wind, but you can change yourself".

All this self discovery can be overwhelming! If you find you need some guidance on this journey to better health in the New Year, contact our Wellness Coach for a Free Consultation to help clarify a vision for what you want and make a plan to get there. Just click the link below to get started!

We wish you the best in this New Year!

Should I do Yoga or Pilates?

Should I do Yoga or Pilates?

We often recommend that our clients participate in low impact, stretching, and core strengthening activities.  It's an important transition from recovery after surgery or injury to more strenuous exercise.  In addition, these activities benefit those with chorionic pain, autoimmune, or inflammatory conditions. Both yoga and Pilates fit these criteria, so clients often ask:

"What's the difference between yoga and Pilates? And, which should I do?"

3 Bits of Exercise Advice Your Post Baby Body Will Thank You For

3 Bits of Exercise Advice Your Post Baby Body Will Thank You For

When I found out I was pregnant with our first child, I set out to train for this birth like it was a marathon.  I respected my body by cutting out high intensity training and kept my heart rate in a safe zone, but I was determined to prepare my body like it were a competition.  And the prize at the end. . . my sweet bundle of joy! My goal was to be flexible, strong, and agile enough to make it through this season of my life with as few battle wounds as possible.

I was surprised though that despite my work to stay strong through pregnancy, I shared the same experience as all new moms.  My muscles felt weak in my midsection, I acquired bad posture, my body ached, and I experienced general fatigue.By combining my experience with my expertise in how the body moves and heals I found three areas that can’t be skipped on the road to post partum recovery. Here are the three strategies I recommend new moms incorporate into their exercise routines to regain strength, an optimal level of activity, and remain pain free.

Can Crunches Flatten Your Post Baby Belly?

Can Crunches Flatten Your Post Baby Belly?

So often women tell me, "I have been doing sit-ups for months and I can't get rid of this pooch".

I have a confession to make . . . I did not do one single sit-up to lose my "baby belly"!

Sit-ups are NOT the answer to a flat stomach post baby. In fact, the factors contributing to a flat stomach are numerous and include hormones, birth complications, body fat, diet, strength, and even sleep. Here we are going to talk most specifically about core strength.

5 Myths Most People Believe About the Pelvic Floor Muscles

5 Myths Most People Believe About the Pelvic Floor Muscles

I have heard many conversations lately (both in person and online) about bladder leakage. Everyone seems to be peeing a little bit when they lift, run, or laugh.

It's joked about with new moms, athletes, and menopausal women like it is inevitable.  The issue is no joke!  It's a problem with the pelvic floor muscles and although it is very common, it is NOT normal.

Your pelvic floor muscles are an internal hammock that supports the pelvic organs. As we age, these muscle can weaken and no longer function in an optimal manner. The risk for problems increases with childbirth, menopause, abdominal surgery, obesity, smoking, and chronic constipation.

Get UP and Get FIT (Even when you don't feel like it)!

Get UP and Get FIT (Even when you don't feel like it)!

See, we all have the same 24 hours in a day.  I wonder how many people choose to use just 30 minutes of this time on doing some form of exercise.  

A simple healthy habit of 30 minutes of exercise might help keep your joints more supple, keep you more active for years longer (than anyone else!) and your muscles less tight and tense. With these benefits, many people make an effort to get fit.  The problem is "keeping fit".  At times, that obstacle is big enough to keep people from starting in the first place. 

Friday Foodspiration: Roasted Chicken and Carrots


What better words to describe a fall family dinner than  . . . warm, hearty, cast iron, and BACON!


  • 6 slices Bacon, chopped
  • 1 lb Chicken thighs, boneless and skinless
  • 1 tbs Olive Oil
  • 1 tsp Salt
  • 1/2 tsp Pepper
  • 1 tbs Smoked Paprika
  • 1 Sweet Onion, minced
  • 6 Carrots, peeled and roughly chopped
  • 4 cloves Garlic, chopped
  • 1 cup Chicken Bone Broth
  • 2 tbs Coconut Cream


  1. Heat a large oven safe skillet over medium-high heat and saute bacon, onion, and garlic until bacon is crisp and vegetables are soft (about 5 minutes).
  2. Meanwhile, rub the chicken with oil, paprika, salt, and pepper.
  3. Add the chicken to the skillet and sear for minutes per side, then remove from pan.
  4. Add broth, coconut cream, and carrots to pan and simmer for 5 minutes, scraping any bits from the bottom of the pan.
  5. Return chicken to the pan and transfer to the oven and roast at 350 degrees for 25 minutes until the sauce is reduced and chicken is cooked through.

3 Reasons Why You Need to Take a Nap Today


Sleep in general has a wide range of health benefits from protecting against heart disease and obesity, improving bone strength, as well as memory.  But does that sleep have to be at night?

In a study in the Journal of Clinical Endocrinology and Metabolism, researches found that a short nap could reverse the negative health effects of a poor night sleep. It works by reducing stress and boosting the immune system.  It's recommended that daytime naps are short to improve alertness and performance without leaving you feeling groggy. Recommendations from various studies report the ideal nap time anywhere from 10 to 30 minutes.  A longer nap, or one taken too late in the day, may adversely affect the quality of nighttime sleep.


With the many benefits of napping, here are the Top 3 Reasons We Think You Should Take a Nap Today:


1. Boost Your Immune System

Stress hormones are high and immunity is low when we don't get enough sleep.  A 2015 study shows that a 30 minute afternoon nap counteracts these effects.  They also note that the best immune boosting benefits come from naps planned to recharge and restore, NOT those necessitated by exhaustion.


2. Decrease Your Risk of Chronic Disease

Not getting enough sleep on a regular basis increases your risk of suffering from diseases like hypertension, diabetes, depression, obesity, and cancer.  In fact, a midday naps appear to lower blood pressure levels and decrease the number of necessary anti-hypertensive medications patient were required to take. The rest and recovery that can occur with a nap helps decrease inflammation in the body, which is a primary cause of many chronic illnesses.


3. Improve Your Mood & Mind

In another study, those who took short naps during the day reported feeling greater overall happiness. Scientists found when people didn’t get enough sleep, they showed significantly more activity in areas of the brain associated with anxiety. Those who were able to sneak in a nap healed erase that sleep-deprived irritability and depressive mood.  Additionally, while you sleep your brain essentially cleans itself, making memory and cognition sharper the next day (and maybe even into the future).


The purpose of a midday power nap is not to get into a deep sleep as you would at night. Instead, it’s to revive the brain. We want to offer our mind and body a quick refresh and boost of alertness. For the most productive afternoon, the Mayo Clinic recommends that naps be taken between 2 pm and 3 pm. Doing so takes advantage of your normal post-meal dip in energy.  Additionally, if done by 3 pm, poses the least risk for causing sleeplessness at night.

So, set an alarm to take a nap today! Head over to our Facebook page and let us know how it improved the productivity of your afternoon.