Most women keep putting off their health and wellness until sometime in the future. When your kids are older, your career slows down, you have more time and energy, or someday when it is convenient.



"So many people spend their health gaining wealth, and then have to spend their wealth to regain their health." A.J. Reb Materi

Think about that quote for a moment. Do you want to push yourself so hard, that there is nothing left of you physically when you finally have the time to enjoy your life?

It is natural to be healthy. Your body will do whatever it can to be in a state of health. If you support your body with health promoting choices, your body will respond. However, if you wait for life to slow down and get less stressful you will never change. By making small weekly changes you will eventually reach your health and wellness goals.

So many women think they have to make radical changes to improve their health. You become overwhelmed with the challenge of fitting more things on your to do list, that you give up before even trying to incorporate health and wellness into your lifestyle.

The first step of any health and wellness program is to determine what you want. Take a few moments now to visualize the ideal you.



What will I be doing personally, professionally and

with my family?

How will I look and feel?



What will life feel like when I have everything I want?

How much energy do I have?

Where will I live?

What other things do I want to be, have and do to make my life complete?

Can you see yourself in the future being the person you want to be? How important on a scale of 1 to 10 is it for you to become the person you were just visualizing?

Visualize with feeling everyday about the person you want to become. See yourself as being that person NOW. Your brain will take what you visualize and help you create it.

"Time and health are two precious assets that we don't recognize and appreciate until they have been depleted." Denis Waitley

My hope for you is that you realize you have but one life to live and choose to make it the life you want to be living. Everyone can choose to have a balanced, healthy life. There are numerous tools and techniques to transform you into a fit, healthy person. Are you ready to take the first baby steps to unlocking the healthy person living within you?

Simple Baby Steps to Develop Physical Fitness:

1. Always check with your physician to make sure it is appropriate for you to start an exercise program. If you have, any questions or concerns about exercising seek professional advice.

2. Move your body. A body in motion stays in motion, a body at rest stays at rest. Whenever possible, MOVE! Park your car in the farthest spot and walk to the store, take the stairs instead of the escalator or elevator, move your body while in line or watching TV or reading, play with your kids, keep moving and have fun with it. If you are mostly sedentary at the office, get up at least once an hour and move your body.

3. Focus on actions that will lead to results. It is best not to exercise and immediately weigh yourself or take your body measurements. That will discourage you if they do not change immediately. Instead focus on positive actions that will improve your health, celebrate your successes and your body will respond in a positive way.

4. Do NOT use the fact that you are not 100% physically fit as an excuse not to exercise. In fact, in most cases, the only way to closer to that 100% fitness level is to follow a consistent fitness program.

5. A great way to motivate you to exercise is to educate yourself on how to exercise properly and learn all the benefits of exercise for your mind and body. There is a direct correlation between educating yourself on fitness and your motivation to keep it up.

6. If you are having difficulty keeping your motivation high to achieve your health and fitness goals, you may want to create 3 x 5 cards that have supportive sayings on them to read whenever you need a boost of motivation.

7. Focus on your accomplishments and celebrate them. Do not beat yourself up if you have a setback. Re-focus and get back on track. Celebrate your persistence.

8. To truly achieve vibrant health you must know why you want it. Take time to write down at least 20 reasons why vibrant health is important to you. Review your list everyday.

9. For any health and wellness plan to be effective, you need information, but you must also take ACTION. If you wait for the perfect plan, perfect time, perfect situation you will never take action and you will never change.

10. If is best not to start an exercise program while you are trying to alter your diet dramatically. If you do, chances are you will fail at both. Initially exercise is more important than diet for losing weight.

11. A key to getting in shape is determination and consistency. Notice how your body responds to exercise and truly enjoy all the benefits of exercise. The more you focus on the benefits the easier it will be to motivate yourself to stick with your fitness plan.

12. Cross Training is a great way to promote optimum fitness. An example of cross training is aerobic exercise on Monday, weight or strength training on Wednesday and Yoga or stretching on Friday.

13. To make exercise more enjoyable, focus on all the benefits such as increased energy, weight loss, stress reduction and increased metabolism.

14. Research shows that making small changes can add up to a big difference in your health over time. By doing a little every week to improve your health, you will notice big improvements in your overall sense of well-being.

15. Find a support system to motivate and inspire you with your health and wellness program. If possible, exercise with a friend or family member or check in with someone to keep you accountable for your goals.

If you continue to think and act the same way - you will continue to get the same results. You must be willing to think and act differently if you want change.

If not NOW, when will you be ready to take control of your health and wellness? If you are struggling with how to achieve balance in your life and you would like additional support, motivation, resources, and tools to discover the healthy, fit person living within your body consider hiring a health coach.

A professional health coach will work with you where you are at in your life and help you discover small baby steps you can implement in your life to achieve your goals. As a team, you work together to transform your life from chaos and imbalance to a balanced, productive, healthy lifestyle.