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  • Jennifer Coatanroch

"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun, Olympic track star

I hope you are enjoying the New Year!  How are your resolutions going? Don't worry, it's not too late to get back on track. The beginning of the year is a great opportunity to change gears and reset your focus on living your best and healthiest self.  Whatever happened in the past is in the past.  Going forward, no regrets.  We really do learn from our mistakes.  Look at the past as lessons learned that enable us to move forward in a positive direction.  Life is too short.

Love yourself enough to make healthy decisions

So where do you start??  The key to long-term success is creating healthy habits that last you a lifetime.  The hard part is establishing those habits.  Figure out what MOTIVATES you.  Is it to look better in your clothes?  Improve your blood work?  Is it to be able to keep up with your kids or grand kids?  To be a good role model for your family?  Walk up a flight of stairs without getting winded?  Improve joint pain?  Improve sleep apnea and sleep a full night?  Or simply just feel better?

A Goal Without a Plan is Just a Wish

I walk past this quote multiple times a day at the school I work at. And I just love it. What's the point in setting goals without figuring out how to achieve them?!

Try setting long-term and short-term GOALS, and make a PLAN to help you reach those goals. 

Set SMART goals, which are:






Examples of short-term goals would be:

  • Try one new recipe each week for one month.

  • Incorporate 2 vegetarian lunches each week.

  • 5 minutes of daily meditation for one week.

  • ANY exercise for 20 minutes 3 days per week for one month.

  • Be in bed by 10:00 pm, 3 nights for one week.

Examples of long-term goals would be:

  • Happily fitting into your outfit for your child’s wedding this summer.

  • Improved blood work at your next physical.

  • Signing up for a 5k in May.


Although I’m not a fan of cleanses, this 3-Day Detox is one of the best I have seen.  It is not only healthy, but realistic and not too complicated.  It also shares some great tips on planning ahead.  Well worth the read.  The recipes are easy, quick and healthy, and they all can be modified for diet restrictions.  Sign up for an exercise class with a friend so you’ll be held accountable. Keep a food diary in an app like My Fitness Pal, to track your food and exercise to learn exactly what and how much you are consuming, and how much you are burning. Buy (or rent from the library) an exercise DVD to do at home.  This is one of my favorite DVD's: Pilates DVD.  It is broken up into 5 ten minute segments.  So, no matter how much time you have, you can create a workout to fit into your schedule. And remember:

“If you keep good food in your fridge, you will eat good food!!”

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