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Stop waiting—start nourishing

Table of Contents

  • Making Health a Non-negotiable

  • The Truth About Change that Lasts

  • Turn Vision into Action

  • Let’s Get SMART

  • Dive Deeper: Explore Primary Food

  • Goals Worksheet

Making Health a Non-negotiable

Many women feel guilty prioritizing their health. When life gets busy, nutrition and movement are often the first to go. We understand the value of planning and preparing financially for the future, yet many neglect investing in their health. Your physical, mental, emotional, and spiritual health are deeply connected. When one area suffers, it affects everything—your relationships, your work, your mindset, your spark.

Maybe a diagnosis, a number on the scale, or sheer burnout brought you here. Maybe you feel stuck in unhealthy patterns and know you could feel better. Or maybe you’re juggling work, family, and responsibilities and feel like there’s nothing left to give. Whatever the reason—you’re here because your wellbeing matters.

You can’t pour from an empty cup, and no one can care for your body like you can. Nourishing yourself isn’t indulgent—it’s essential.

Taking honest stock of where you are is the first step. Life will always be full. That’s why building a strong foundation is so important. When your basic needs are consistently met, you build the resilience to handle whatever life throws your way.

Together, we’ll uncover what’s holding you back and create a sustainable path forward—so you can thrive, not just survive.

The truth about change that lasts

When you see someone you admire thriving — in their health, career, or confidence — you’re seeing the highlight reel. What you don’t often see are the secret doubts, the early mornings and late nights, and the reps no one applauds.

Real change begins with your why. What you believe shapes your values. Your values guide your priorities. And those priorities drive your daily habits.

Thriving isn’t about perfection. It’s about showing up even when it’s hard and staying committed to your growth. It’s about focusing on healing and progress over quick fixes. You don’t need to overhaul your life overnight — just take the next right step.

Let’s set some SMART goals that reflect what matters to you most.


Turn vision into action by making your goals:

  • Specific — Get really clear about what you want. Schedule the time you’ll need to devote to your goal each day.

  • Measurable — Make sure your progress can be tracked.

  • Attainable — Can you reach your goal? You’re capable of more than you realize!

  • Relevant — Does your goal align with your priorities, your why, and what’s most important to you in the long-term?

  • Time-bound — Have you ever told yourself, “I’ll start Monday”? If you know what you need to do, set a start date and when you want to achieve your goal by.

Let’s get SMART

“I want to be healthier.”

  • Non-specific, too general.

  • Progress not measurable because “healthier” is vague and relative.

  • The desire has been expressed but so far there’s no action plan to make it an attainable reality.

  • Priorities do not reflect it’s relevance because no goal has been made.

  • Not time-bound, no commitment to change.

Not SMART:

“I will go on a 30-minute walk four times a week after lunch for the next month to support my energy levels and mood.”

  • Specific: 30-minute walks, 4x/week.

  • Measurable: you can assess progress by tracking changes in your energy levels and mood throughout each week.

  • Attainable: walking after lunch four days a week is realistic and provides a flex day for an errand or longer lunch.

  • Relevant: you’ve prioritized your health goal by moving your body. Not only will you experience improved energy and hormonal balance, you’ll have the added benefits of fresh air, sunlight, a change of scenery, and increased productivity when you return to work.

  • Time-bound: you’ve committed to one month of walking on your lunch break. At the end of the month you’ll reevaluate your SMART goal and may be surprised to discover you have the energy and motivation to add strength training into your routine.

SMART

There’s more to health than what’s on your plate.

You can eat well and exercise daily, yet still feel unfulfilled or out of balance. That’s because true health goes beyond food and fitness. As a holistic health coach, I support the whole person — not just what's on your plate, but what nourishes your life.

One of my favorite tools to explore this is the Circle of Life, which breaks down wellbeing into 12 key areas that reflect your unique needs and values:

  • Relationships

  • Career

  • Spirituality

  • Education

  • Finances

  • Health

  • Physical Activity

  • Creativity

  • Home Environment

  • Home Cooking

  • Joy

  • Social Life

Dive Deeper: Explore Primary Food

A pie chart divided into sections labeled with various aspects of life such as spirituality, creativity, finances, career, education, health, physical activity, home cooking, home environment, social life, relationships, and joy, illustrating the distribution of priorities in life.

Using the Circle of Life

Imagine each category as a spoke in a wheel. The center of the circle represents low satisfaction; the outer edge represents high satisfaction. By rating your current fulfillment in each area, you’ll start to see where your life feels balanced — and where there may be opportunities for growth.

This is not about fixing everything at once.
Start with one area that feels important to you right now. Often, shifting one spoke of the wheel can bring new energy to the others.

For example:
Maybe your “Joy” score is low because you feel rushed. Could slowing down help restore it?
Maybe “Home Environment” feels off. Would decluttering make a difference?
Maybe you’re craving more “Creativity.” Could a small weekly project bring you life?

The goal isn’t perfection, it’s intention. And it’s okay if your wheel isn’t perfectly balanced. You’re human and life comes in seasons.

Let your SMART goals reflect the areas that truly nourish you — not just what looks good on paper.
You don’t need to do it all overnight. Give yourself permission to choose just one area to focus on.

Your Goals Worksheet

You might have no trouble spending an hour at the gym, enjoying a coffee date, or unwinding with a favorite show. But setting aside time to be still, to reflect, and tend to your heart? That can feel harder to justify.

Quiet is uncomfortable—especially in a world full of noise and distractions.
But this kind of intentional pause is where deeper change begins.

Think of this worksheet as a small investment in your long-term wellbeing.
If you prefer to step away from your screen, use these questions as journal prompts. Protect 15 minutes of quiet space to reflect with honesty and grace.