Research suggests it takes an average of 21 to 66 days for a habit to form, though this varies depending on the complexity of the habit and the individual. We must see it through with a mindset shift in order to get to the point where you have truly built a new habit!  Here's how with a an example of 1 habit broken down in to actionable steps!! Read on! 


We all have things we are working towards…no one this side of Heaven has arrived at the most perfect LIFE…we weren’t promised that nor were we meant to live in perfection, however, learning from every success and failure. GRACE. 
But we often won’t set goals, won’t even try to change because, WHY? 

​FEAR…fear of failure and sometimes, fear of success-yep. But what if we had no choice to make a change because the pain of now, is just too great? 
Today, I am visiting some key tips on how to stay motivated to JUST KEEP GOING!!! We know that we can’t really count on motivation to start-we have to DECIDE, but it is often the motivation that comes after the start and that is what keeps us going. That, and DISCIPLINE. 
​
Grab any of your starter kit oils ​and apply or diffuse. (Valor, Stress Away, Frank, Peace & Calming would be good) This will help you associate smell with the new habit, due to how smell affects memory.  This connection starts in the limbic system. Often referred to as the “emotional brain,” it handles emotional response, anger, fear, libido, hormone function, behavior, motivation, long and short-term memory, sleep patterns, reproduction, and... sense of smell. Because of this our emotions can affect SO MANY things in our lives even the MOTIVATION to continue our HABITS!!! Cool huh?! 

The more we REMEMBER why we are making the change, the more likely we are to stick with it! Yep! 

1. Find Your “Why”
    •    Understand the deeper reason behind your goal (e.g., improve health for family, feel confident, gain independence).
    •    Write it down and revisit it regularly, especially during challenging times.

2. Set Clear Goals
    •    Be Specific: Define exactly what you want to achieve (e.g., decrease body fat by 5%, save $10,000, run a marathon).
    •    Break It Down: Divide larger goals into smaller, actionable steps to prevent overwhelm.
    •    Track Progress: Use journals, apps, or charts to measure your progress over time.
 
3. Focus on Habits, Not Outcomes
    •    Build daily habits that align with your goals. TIPS below:) 
    •    Example: Instead of focusing only on releasing body fat, focus on cooking at home, exercising regularly, or drinking more water.
>Start Small

• Begin with a manageable version of the habit. For example, if you want to start exercising, aim for 5–10 minutes a day instead of an hour.

> Be Specific

• Clearly define the habit you want to build. Instead of saying, “I’ll eat healthier,” say, “I’ll eat a salad with lunch every day.”

>Anchor to Existing Habits

• Pair the new habit with an established one (habit stacking). For example: “After I brush my teeth, I’ll meditate for two minutes.”

>Set a Trigger

• Use cues like time, location, or an event to remind yourself to practice the habit (e.g., going for a walk after dinner).

>Track Your Progress

• Use a habit tracker, journal, or app to visually mark your consistency. Seeing progress can be very motivating.

>Stay Consistent

• Repetition is key. Aim to practice the habit daily or at the same time each day for reinforcement.

>Eliminate Barriers

• Make the habit as easy as possible to do. For example, lay out workout clothes the night before or prep meals in advance.

>Use Positive Reinforcement

• Reward yourself when you successfully complete the habit. The reward doesn’t have to be extravagant—celebrating small wins can go a long way.

 
4. Be Consistent but Flexible
    •    Stick to your plan but allow for adjustments when life throws challenges your way. REMEMBER, its NOT...ALL or NOTHING! 
    •    View setbacks as opportunities to learn rather than failures.

5. Visualize Success
    •    Spend time imagining what success looks and feels like.
    •    Use vision boards, affirmations, or mental imagery to stay inspired. Use a journal, make a vision board, record your vision and listen to it daily! Remember what you WANT! 
 
6. Create a Support System
    •    Share your goals with supportive friends, family, or mentors.
    •    Join groups or communities that align with your goals for accountability and encouragement. This one part of our coaching that people LOVE and can help them get to where they want to be if they truly put in the effort! 
 
7. Reward Yourself
    •    Research also shows that this piece can be KEY to long-term success! 
Celebrate small wins to keep yourself motivated (e.g., a special bath, a new book, a spa day, a new outfit or a day off).
    •    Avoid using rewards that contradict your goals (e.g., over-indulging in unhealthy food when honestly, you may not even want it. Give yourself time to really think about what you do want).
 
8. Develop Resilience
    •    Embrace setbacks as part of the process. Just KEEP GOING!
    •    Practice self-compassion and avoid negative self-talk.
 
9. Re-evaluate Regularly
    •    Periodically assess your progress and adjust your strategies as needed.
    •    Ask yourself if your goals still align with your priorities and values. They may, but they may not:) 
 
10. Stay Educated and Inspired
    •    Continuously learn about ways to improve and stay motivated.
    •    Listen to podcasts, read books, or watch videos related to your goals.

Here’s how to apply these strategies to setting a new habit of eating more fruits and veggies in place of processed foods!
 


​Increasing Fresh Fruits & Vegetables
Start Small:
    •    Begin by adding 1 serving of fruit or vegetables to one meal each day. For example, include a side of steamed broccoli at dinner or a handful of berries with breakfast.
 
Be Specific:
    •    Set a clear goal like, “I will eat 2 servings of vegetables with lunch and dinner every day.”
 
Anchor to Existing Habits:
    •    Pair this habit with meals you already eat. For example: “I’ll add spinach to my eggs when I make breakfast.” "I  will add celery to my chicken wrap." "I  will add a side salad to my lunch." 
 
Set a Trigger:
    •    Keep prepped fruits and veggies visible and accessible (e.g., a bowl of washed apples on the counter or cut carrots in the fridge). 
 
Track Progress:
    •    Use a chart or app to check off each serving you eat daily. Visual progress can motivate you.
 
Eliminate Barriers:
    •    Prep veggies in advance, such as washing, chopping, and storing them for easy access. Keep frozen options on hand for convenience.
 
Use Positive Reinforcement:
    •    Celebrate small wins, like treating yourself to a new recipe or kitchen gadget after consistently meeting your goal for a week.
 
Create Accountability:
    •    Share your goal with your family or invite them to try a new veggie-rich recipe together. This makes the process fun and collaborative.

And don't forget to evaluate how you FEEL after you have been consistent over a week, 2 week etc. Remember, it takes 21-60 days to build a new habit!!! ​

With Love, Grace & Strength,
​Missy 

You may get a giggle out of this post...I  went back and for on whether or not I  share the pic of my toe to show you...you'll be happy to note that no, I am not going to share that for the sake my children...."mother, my friends saw your feet on the internet" GAHHH...so just go with this story and hopefully it will help you somehow! 

In all seriousness, it's important to point out why it even really matters to look for safer solutions to pain. 

• An estimated 50 million adults (20%) in the U.S. experience chronic pain.
• Approximately 19.6 million adults (8%) experience high-impact chronic pain, which significantly limits daily activities.

Most importantly....Addiction. 

• Around 2 million Americans are estimated to have an opioid use disorder (OUD).
• Roughly 21-29% of patients prescribed opioids for chronic pain misuse them.
• An estimated 8-12% of these patients develop OUD.

With the large number people dealing with pain and then the estimations on addiction to pain medication, I  think it is safe to say this is a very important topic.  

I  want to point out that the roots of pain have many causes. From our activity level and/or sedentary lifestyle, to over-activity and the stress is causes on the body, to our dietary patterns, chronic stress and emotional wounds. Yes...we cannot dismiss these reasons why we have pain in the first place. While we can use varying items to help with pain, we must also address it at the root level. More on this at a later date:) 

Our family, I'm sure like yours, has plenty of pain issues from the many usual muscular injuries to the more in depth ones such as the before and after from surgeries-backs (Clark and me), knees, broken bones...so, yes, I  am thankful that we do have many natural solutions to go towards before we need to use over the counter or varying meds that have the potential for addiction. 

"Did you know that products like ‘Icy Hot' simply contain ingredients that make your skin tingle so you forget about the muscle pain beneath it? They don't actually help support the muscles, tendons and tissues that are in need of help. Plus they are filled with less than ideal ingredients like petrolatum, artificial colorants and fragrance. No thanks." 1481181.lifestepseo.com/resources/safe-solutions-for-pain-management
If feeling our best in order to enjoy LIFE is our main goal, then we have to recognize just how much our everyday pain can cause us to be stopped in our tracks.  Click here to read on all these amazing solutions and head down below to read the toe story;) 

On Christmas Eve morning, I  was tidying up and my pinky toe got caught on a piece of furniture and that made for a pretty painful evening. As I    was getting ready for our candlelight service and putting on my boots only to find that it was really far more swollen and in pain than I   realized.  I hobbled in to church. When I  came home, I  went straight to the Pan Away and dropped a few drops on it. Instantly it was better! I  could walk and it helped heal the toe over the next few days and combat the pain.  

The essential oils in PanAway work differently than conventional over the counter muscle rubs. Conventional products contain counter-irritants that simply make the skin tingle so the brain forgets the underlying pain. Essential oils work differently. They can penetrate through the skin, into the cells of the muscles and tendons to support the body through pain and healing. Each oil in PanAway plays a specific role in supporting the body.:
1. Wintergreen: supports the body's response to injury and inflammation, supports pain reduction
2. Helichrysum: supports the body through inflammation, muscle spasms and pain
3. Clove: a powerful antioxidant that helps the body during pain and also supports immune system
4. Peppermint: main constituent is menthol, which may work as an analgesic and is highly effective and penetrating through the skin, allowing the essential oils to reach the areas of need.

• Methyl-salicylate: a naturally-occurring compound that may have analgesic properties; synthetic methyl-salicylate is commonly used in many over the counter preparations for minor aches and pains.
• Menthol: has been studied for is used to support healing and relief of minor aches and pains

If you are dealing with pain and need further suggestions on what to use, feel free to reach out to me! 

The best way to get started with oils is to grab a starter kit. Here is the one that most get started with and from there they learn so much with our tools, education and community support! 

Let's don't ever be caught without a way to keep our bodies moving....whether you have a dedicated space or not! Save this workout below! Then, just a quick look at how I  like to use a whiteboard to take my WO from our app, write it out on my board and then I  can go back and put in weight in our app. See a quick video below of what it looks like from your end to have your WO programmed by Miller BUILT! In addition to adding habits, tracking food intake, our app is amazing for tracking workout progress and explaining all the moves! 

Winter months are sometimes those that we either can’t get out as easily or simply don’t want to get out because it’s so cold! Maybe you usually go to the gym but find yourself in weather or in conditions of any kind really..where you have a harder time exercising. Use this quick workout on days you can’t get out. No equipment or any equipment you want to add! 
Here are some fun and practical ways to get moving indoors and outdoors:

Indoor Activities

1. Stair Climbing: If you have stairs, walk or run up and down them for a great cardio workout.
2. Household Chores: Vacuuming, mopping, or cleaning windows can be an effective way to stay active. 
3. Clean out your closet, bathroom drawers, pantry etc-being up and moving AND being productive feel so good!
4. Yoga or Stretching: Snow days are a perfect excuse to work on flexibility and mindfulness. Use YouTube or apps for guided sessions.
5. Bodyweight Circuits: Combine exercises like push-ups, squats, planks, and lunges for a quick indoor workout just like the one above.
6. Dance Party: Turn on some music and dance with family or friends—it’s fun and burns calories.

Active Play with Kids or Pets

• Indoor Games: Try hide-and-seek, mini obstacle courses, or active video games (e.g., Wii Fit or Just Dance).
• Tug-of-War: Play a fun game with your dog for a quick arm workout.

Creative Snow Day Ideas

1. Snow Day Challenges: Set small goals, like 10,000 steps around your house or 100 squats throughout the day.
2. DIY Fitness Equipment: Use household items like soup cans for weights or a sturdy chair for step-ups.
3. Mini Workouts Every Hour: Do 5-10 minutes of exercise every hour (e.g., 10 push-ups, 15 squats)

Outdoor Activities in the SNOW

1. Shoveling Snow: Turn it into a workout! Use proper form to engage your core and avoid injury. Alternate sides to balance muscle use.
2. Build a Snowman or Fort: A creative way to involve your whole body—rolling and lifting snow is surprisingly challenging!
3. Snowball Fight: Great for cardio and agility.
4. Snowshoeing or Walking: Take a walk in the snow to burn calories and enjoy the winter scenery. Wear good boots to ensure traction.
5. Sledding: Climbing back uphill is a fantastic lower-body workout and cardio boost.

With Love, Grace & Strength, 
​Missy ​

Feeling S.A.D.? Every time I begin to feel the affects…and then I walk in to a diffused room or apply them to myself, I can honestly feel my spirits lifted. I know there’s “science” to this but to me, I don’t even need the studies or objective proof, the way it feels is everything…& is simply something I believe in my soul that all can be benefit from. Truly. If sad, try it. See more below:) 

​People often feel more sadness in winter due to a combination of physiological, psychological, and environmental factors. This is sometimes called "winter blues," and can be attributed to several reasons:

1. Reduced Sunlight
Shorter days and longer nights in winter reduce exposure to sunlight. Sunlight plays a key role in regulating mood through its impact on serotonin, a neurotransmitter associated with feelings of happiness.
Less sunlight also disrupts the body’s circadian rhythm (internal clock), which can lead to feelings of fatigue and depression.

2. Seasonal Affective Disorder (SAD)
Some people experience a type of depression known as Seasonal Affective Disorder during the winter months. SAD is linked to the lack of sunlight, changes in melatonin levels (affecting sleep and mood), and serotonin regulation.

3. Colder Weather
Cold temperatures can make people less likely to spend time outdoors, leading to decreased physical activity and less exposure to natural light, both of which can negatively affect mood.

4. Social Isolation
Winter weather can limit social activities and interactions, leading to feelings of loneliness or isolation.

5. Post-Holiday Letdown
After the excitement and social connections of the holiday season, some people feel a sense of emptiness or sadness during the quieter months that follow.

6. Vitamin D Deficiency
Less sunlight in winter can lead to lower levels of vitamin D, which is important for mood regulation and overall mental health.

7. Biological Sensitivity
Some individuals are biologically more sensitive to seasonal changes, making them more prone to experiencing sadness during winter.

>>>Coping Strategies

~Get sunlight exposure: Spend time outside during daylight hours or use light therapy.
~Stay active: Exercise can boost serotonin and endorphin levels.
~Connect with others: Maintain social connections to combat isolation.
~Monitor nutrition: Ensure adequate intake of vitamin D and other mood-supporting nutrients.
~Seek professional help: If feelings of sadness persist or intensify, consider talking to a therapist or doctor.
>These factors and strategies vary by individual, but being aware of them can help in managing winter-related sadness effectively.

​With love, Missy

​𝘿𝙞𝙙 𝙮𝙤𝙪 𝙠𝙣𝙤𝙬 𝙩𝙝𝙖𝙩 1.10.25 𝙬𝙖𝙨 “𝙉𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙌𝙪𝙞𝙩𝙩𝙚𝙧𝙨 𝘿𝙖𝙮”? 𝘽𝙪𝙩…
Please friends, stop quitting on yourselves…stop believing that it’s easy for everyone else…I’m here to tell you it’s not. EVERYONE has their own hardships…they may not air them out on social for you to see, but believe it…they have had to overcome some heavy STUFF to get to where they are.

Why do some people not give up:
Some people stay committed to their health goals due to a combination of mindset, habits, support, and personal motivation. Here are the key reasons why some people persevere:

1. Strong “Why” or Personal Motivation
• They have a clear reason for their goals, such as improving their quality of life, being a role model for loved ones, or overcoming a health condition. A meaningful purpose drives their actions.

2. Growth Mindset
• They view setbacks as opportunities to learn rather than reasons to quit. This mindset keeps them focused on progress, not perfection.

3. Realistic and Specific Goals
• Their goals are achievable and broken into smaller steps, making them less overwhelming and easier to accomplish.

4. Discipline Over Motivation (SO KEY !)
• They rely on discipline and routines rather than fleeting motivation. Even when they don’t feel like it, they stick to their habits.

5. Accountability
• Support from friends, family, or coaches keeps them accountable. Sharing progress and challenges with others creates a sense of responsibility.

6. Flexible Approach
• They adapt to challenges instead of giving up. If one strategy doesn’t work, they try another while keeping their ultimate goal in sight.

7. Positive Reinforcement
• They celebrate small wins, which builds confidence and reinforces their commitment. Progress, no matter how small, keeps them motivated.

8. Focus on Long-Term Benefits
• They prioritize future rewards (like better health, energy, or longevity) over short-term indulgences. This long-term perspective helps them resist temptations.

9. Healthy Environment
• They create an environment that supports their goals by keeping healthy options accessible and minimizing triggers for unhealthy habits.

10. Internalized Identity
• They see themselves as someone who values health and fitness. This identity shapes their choices and reinforces their commitment.

11. Support Systems
• Being surrounded by like-minded individuals or a supportive community keeps them inspired and motivated.

12. Trackable Progress
• Monitoring progress through journals, apps, or milestones provides tangible evidence of their efforts and reinforces their dedication.
​
Ultimately, staying committed to health goals is about cultivating habits, building resilience, and remembering that the journey is just as important as the destination.

With Love, Grace & Strength, 
​Missy ​

Would you like a peek inside how I  meal plan + a few keys to my lifestyle of eating + fasting? 

As you get off to a new start to the year, you may be hoping to achieve a better schedule with your eating! Planning is honestly key…if we go too long in this haphazard way of eating then we are truly leaving our nutritional health up to chance. I  have seen this far too often. It truly doesn’t take long to plan and you really don’t have to get all fancy with every meal. I  tend to advise people stick close to the same foods for breakfast and lunch and then spend the majority of your time on dinner (or if another meal is one you have more time to cook/prepare, then choose this one to be the one you change up more frequently-could be breakfast or lunch) The thought is, don’t try to plan out 3 different meals for 7 days a week as this is usually where people fall off the planning train! 

I  typically keep my breakfast as a Protein, Meal Replacement Shake that has 40-50 grams protein, at around 350 calories. This is something that I  have done for 12 + years and it is just what I enjoy and starts me off with a good jolt of protein. I  am usually not ready to chew food…or ready to eat a full meal until lunch. Along with this, since a modified fasting lifestyle is what I  have found to help me achieve my holistic health goals, I tend to have at least 12-15 hours of digestive rest most nights. This allows my body to rest, restore (physically, mentally, spiritually), digest, heal, maintain proper blood glucose and insulin response, regulate energy use and stores which all help with maintaining a healthy weight and muscle mass % etc. More on this later but because of this, my shake is usually around 8 to 9 and then by 12 PM I  am ready for a full meal. 

I  keep lunch close to the same as I LOVE wraps so I’ll do some sort of wrap, changing up the protein source, sauces, veggies etc. By keeping breakfast and lunch very much the same, my main focus in planning is usually dinner. I  start with the tips below and create my plan around the protein source, add in a starchy carb which is usually plant based like sweet potato and round it out with lots of veggies and some sort of dessert made with my Ninja Creami! Now, if I  am away from home for either breakfast or lunch, this yes, I  plan more in order to have food with me most of the time. 

So here goes…here are some very solid tips for weekly meal planning…Remember, if you “fail to plan, you plan to fail”. If you truly want to make nutritional changes, you cannot leave your meals up to chance:) 

Here are my 14 Tips for Successful Meal Planning!

1. Set Your Goals/Start with a Plan

• Determine the structure: How many meals and snacks do you need per day? Example: 3 meals + 1 afternoon snack.
• Decide on your meals for the week based on your goals (e.g., protein content, total calories, gluten-free, low-carb, nightshade-free for example).
• Use a meal planning template or app to organize your meals. Or simply a plain ol’ notebook! 

2. Review Your Schedule

• Check for busy days: Plan quick meals or leftovers for those days.
• Look for free time: Reserve blocks of time for grocery shopping and meal prep.

3. Incorporate Variety

• Plan at least 1-2 different proteins and veggies each week to avoid boredom.
• Example: Chicken and fish as proteins; broccoli and zucchini for veggies.

4. Write a Grocery List

• Break it down by category (produce, proteins, pantry items).
• Check your pantry and fridge to avoid buying duplicates.

5. Batch Cook Proteins

• Prep versatile proteins like grilled chicken, boiled eggs, or lean beef in bulk.
• Divide them into portions (e.g., 5–6 ounces for meals, 2 ounces for snacks).

6. Focus on Veggie Prep

• Wash, chop, and store non-starchy vegetables like broccoli, spinach, and zucchini for easy access.
• Roast or steam veggies in bulk for side dishes.

7. Choose Quick and Easy Recipes

• Keep meals simple with recipes requiring minimal prep time.
• Use recipes that share ingredients to reduce waste and prep time.
• Example: Boiled egg breakfast, Isagenix ISAPRO shake for breakfast, and a protein with roasted veggies for dinner.

8. Use Freezer-Friendly Meals

• Make extra portions of soups, stews, or casseroles that align with your preferences and freeze for later.

9. Keep Healthy Snacks Ready

• Pre-portion snacks like 2 ounces of turkey breast and half an apple.
• Store them in grab-and-go containers.

10. Invest in Good Storage

• Use airtight glass containers for meal prep to maintain freshness.
• Label containers with meal names and dates.

11. Review and Adjust Weekly

• Reflect on what worked and what didn’t. Adjust portions, recipes, or variety as needed.

12. Minimize Waste

• Plan meals around ingredients you already have o reduce waste.
• Use leftover veggies in stir-fries, soups, wraps or egg scrambles. I love doing this! 

13. Stay Flexible

• Allow for some swaps if you're short on time. For example, substitute a pre-cooked protein or frozen veggies when needed. Always have some back-ups ready to go in your freezer.

14. Post the Plan

• Place your weekly plan somewhere visible, like your fridge or a meal-planning app, to stay on track.

By starting with this structured approach, you’ll save time, reduce stress, and consistently meet your dietary goals.


​Here is an example plan of meal ideas for breakfast, lunch, snack, and dinner, each with at least 25 grams of protein. 

Breakfast

1. Boiled Eggs with Turkey Slices
   • 3 boiled eggs (18g protein)
   • 2 oz turkey breast (14g protein)
   • Serve with sautéed spinach or avocado for added nutrients.
   • Total Protein: 32g
2. Egg White Scramble with Chicken
   • 6 egg whites (21g protein)
   • 2 oz grilled chicken (14g protein)
   • Add zucchini and fresh herbs for flavor.
   • Total Protein: 35g

Lunch

1. Isagenix ISAPRO Shake with Almond Butter (or swap for breakfast)
   • 2 scoops protein powder (36g protein)
   • Blend with unsweetened almond milk and 1 tsp almond butter.
   • Total Protein: 36g
2. Turkey Lettuce Wraps
   • 4 oz turkey breast (28g protein)
   • Wrap in large lettuce leaves with cucumber and mustard.
   • Serve with a side of roasted green beans.
   • Total Protein: 30g

Snack

1. Chicken Breast and Apple
   • 2 oz chicken breast (14g protein)
   • 1/2 apple for a touch of sweetness.
   • 2 oz NingXia Red (antioxidants, fights inflammation, controls cravings)
   • Total Protein: 14g (pair with an extra 1 oz chicken to hit 25g).
2. Tuna Salad
   • 1 can (3 oz) tuna in water (22g protein)
   • Mix with 1 tbsp mashed avocado and lemon juice.
   • 2 oz NingXia Red
   • Serve with raw celery sticks.
   • Total Protein: 25g

Dinner

1. Grilled Salmon with Cauliflower Mash
   • 5 oz grilled salmon (30g protein)
   • Serve with cauliflower mash and steamed asparagus.
   • Total Protein: 30g
2. Chicken Stir-Fry
   • 5 oz grilled chicken breast (35g protein)
   • Stir-fry with zucchini, mushrooms, and coconut aminos.
   • Serve over riced cauliflower.
   • Total Protein: 35g

With Love, Grace & Strength, 
​Missy ​

Sometimes I find that we won't decide to finally make a change until we are forced to from a medical standpoint, or when something BIG hinges on the change that we need to make. While in some cases that is the push we need, what I hope is that this year we DECIDE to begin to be more confidence in our choices & stay RESOLUTE! Resolute means: firmly resolved or determined; set in purpose or opinion, characterized by firmness and determination.
We cannot be RESOLUTE until we know WHY we want what we want...take our Peyton Miller for example, he wanted to wrestle this year but had a pretty significant weight goal to meet. If unfamiliar with wrestling, this is a weight-class sport & in order to qualify, you must meet the specifications. It takes great diligence for many depending on their class! Peyton knew WHY he wanted to meet his goal, in fact he said, "I don't want to JUST practice, I want to compete!" and he did the things to get there! Each time it got hard, he had to remind himself WHY he was doing what he was doing!

𝗧𝗵𝗲 𝗳𝗶𝗿𝘀𝘁 𝗳𝗲𝘄 𝘁𝗶𝗽𝘀 𝘀𝗲𝘁𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵 𝗴𝗼𝗮𝗹𝘀 𝗮𝗿𝗲 𝗵𝗲𝗿𝗲:
1. 𝙈𝙖𝙠𝙚 𝙂𝙤𝙖𝙡𝙨 𝙎𝙥𝙚𝙘𝙞𝙛𝙞𝙘 𝙖𝙣𝙙 𝙈𝙚𝙖𝙨𝙪𝙧𝙖𝙗𝙡𝙚: Instead of “get fit,” try “walk 10,000 steps daily” or “strength train 3 times per week.” Use numbers, deadlines, or milestones to track progress.
2. 𝙁𝙤𝙘𝙪𝙨 𝙤𝙣 𝙋𝙧𝙤𝙘𝙚𝙨𝙨, 𝙉𝙤𝙩 𝙅𝙪𝙨𝙩 𝙊𝙪𝙩𝙘𝙤𝙢𝙚𝙨: Set goals based on controllable habits, like eating more vegetables or drinking more water, rather than just the end result like "lose weight".
3. 𝙀𝙣𝙨𝙪𝙧𝙚 𝙂𝙤𝙖𝙡𝙨 𝘼𝙧𝙚 𝘼𝙘𝙝𝙞𝙚𝙫𝙖𝙗𝙡𝙚: Start small to build momentum. For example, aim to walk 250-500 more steps vs simply starting off with 10K steps if you are just starting out.
Remember, we can set the goal, but then we have to DECIDE to do it! 

As you think about your goals, grab an oil like Valor, Believe, Peace & Calming, Abundance, place it on the crown of your head and dive in! >https://1481181.lifestepseo.com/resources/valor-spotlight

𝗧𝗶𝗽𝘀 4, 5, & 6 𝗼𝗳 𝘀𝗲𝘁𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵 𝗴𝗼𝗮𝗹𝘀!!!
4. 𝙈𝙖𝙠𝙚 𝙏𝙝𝙚𝙢 𝙍𝙚𝙡𝙚𝙫𝙖𝙣𝙩
• Choose goals that align with your values and lifestyle. If you dislike running, focus on another activity like walking, cycling or swimming or weight lifting. You will not see me setting a running goal-a walking or step goal yes, a strength training goal yes but I dislike running so there is no reason for me to set a run goal-even if my friends are;)
5. 𝙎𝙚𝙩 𝙏𝙞𝙢𝙚-𝘽𝙤𝙪𝙣𝙙 𝙂𝙤𝙖𝙡𝙨
• Create a timeline for your goals. For example, “Eat five home-cooked meals per week for the next month.” Instead of simply, "eat more home-cooked meals"...I mean, we need to attach some objective # here. MMMMkay?!?!
6. 𝙏𝙧𝙖𝙘𝙠 𝙔𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨
• Use a journal, app, or spreadsheet to record milestones and identify patterns or setbacks. We like to use our app and habits or goals set for our clients to meet and check off on their personal dashboards. It's fun...let's make this fun!