The countdown begins, we watch the ball drop, we raise our glass and kiss our friends. The new year has arrived! Now what?

This is the time of year when many of us make resolutions or set goals and intentions for the year ahead. The idea of resolutions has become silly to me over the years as the running jokes continue throughout the month of January to see who can abandon them first. I decided to chuck those resolutions out the window a few years ago and instead focus on setting goals and intentions.

Resolutions tend to ask us to give up something or fix a perceived flaw we have. This type of thinking can lead to the negative energy that there is something wrong with us and when we fail at the resolution (which many of us do) we enforce that belief. Some resolutions can feel like a restriction which makes it harder to stick with because we get frustrated with limiting ourselves. They also don’t really seem to come with a plan. No plan, no success!

Goals and intentions on the other hand, come with a plan. They are more positive in nature depending on how we word them. They are something we work towards and can be given a time frame with specific and measurable achievements. Goals can be broken down into action steps that are applied daily and weekly which in turn make us feel successful.

Goals provide us with direction and focus to keep us motivated throughout the month or year. They help us stay organized and keep us on track. Working towards a goal can feel like we have some control over our future in an uncertain world.

When setting a goal that you intend to keep for the year there are some things to keep in mind. Think about the number of goals you set. It can be overwhelming if we have too many items to accomplish and we might give up before we even begin. Make sure that your goals are SMART (specific, measurable, achievable, relevant, time-based) and write them down. The act of writing down your goals creates a contract with yourself that you are expected to keep.

Goals can also be grouped into categories such as, work goals, health goals, mental health, home goals, nutrition, and/or fitness goals. They can be organized in a way that works for you. These are your goals after all, not someone else’s.

Once you have the goals written down, it’s time to create action steps you will take daily or weekly as you pursue each goal. Review each goal one at a time, then get out your planner and notebook and write down a few action steps that need to be taken. Once you have these scheduled, you will find it is easer to stick with your plan. It is a great feeling when you can cross a step off your list knowing you are that much closer to your dreams.

So, take some time this week to find a quiet place and get serious about your goals. Think about which categories you want to prioritize, what you need to accomplish this, and write it all down. Once you do, you will be on track for your best year yet! Happy New Year!

Wellness Wednesday



As a writer, speaker, educator and coach my goal is to help guide people on their own journey to making a wellness lifestyle work for them.

My holistic approach teaches that it’s not just about the nutrition we put into our bodies or our fitness routine, we also need to take care of our own well-being as well.In order to truly live a healthier life we need to realize this is a shift and change in our whole lifestyle and we must cultivate this lifestyle every day.

I’m a certified health coach with a Master’s degree in Health Promotion with a concentration in Community Education. 

This degree prepared me to become a Certified Health Education Specialist (CHES). All of this knowledge is helping me create health education programs for children and adults alike.


Which Exercise Should I do?

Which Exercise Should I do?

Over 20 years ago back in 1998 I laced up my sneakers to head out for a run. I had never actually gone for a run before, but I knew people loved it and it was a great form of cardio, so I decided to give it a try. I ran two miles, felt proud of myself, and then experienced excruciating pain in my knee to the point where I was limping for a few days. And thus ended my running career. I did try it again years later living here in NYC only to have the same experience.

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That’s my habit and I’m sticking with it

That’s my habit and I’m sticking with it

Habits, how do we create them and how do we stick with them? That is a BIG question!
We are all habitual people but why does it seem so hard to create and stick with new healthy habits? Creating habits requires a shift in our mindset to one of belief that we can stick with this and will be successful. The shift focuses on who we are becoming in the process not the habits themselves. We need to become so emotionally invested in sticking with the habit that nothing can shake us.

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