The Habits of Health Transformational System is all about starting small and encourages you to start practicing the habit of healthy motion simply by walking. Walking is powerful because it's accessible regardless of fitness level or age. You don't need special equipment, and you can do it almost anywhere – on the treadmill, at the park or around your neighborhood.

The habit of healthy motion is something you should ease into at your own pace. Once ready, try these walking tips:

• Pump your arms. Did you know you can also get an upper body workout from walking? Pump your arms up and down as you walk to build stronger muscles in your back, shoulders and arms.
• Use your core. Your core muscles help you maintain good posture and resist slouching. Engage your abdomen by tightening your stomach muscles and straightening your back while you walk.
• Pick up the pace. Try to mix up your typical routine by adding small intervals at a slightly faster pace. For example, if it usually takes you 15 minutes to complete your routine, try to do it in 14 minutes. By making a conscious effort to pick up your pace, you’ll challenge yourself and elevate your heart rate at the same time.
• Make it social. Invite a friend, neighbor or family member to take a walk with you! While you’re burning calories, you’re also building and nurturing social bonds.

As your independent OPTAVIA Coach, I’m here to support! Reach out to me about other ways to enhance your healthy motion on your journey to Lifelong Transformation, Making a Healthy Lifestyle Second Nature.

This is a great time of year to focus on decluttering your life, both physically and mindfully, to reduce stress and anxiety. Focus on the areas of your life that could use a little simplification. This creates space for you to continue to build healthy habits, such as healthy mind and healthy surroundings.

Simplifying your life is about the objects in your life as well as the mental and emotional elements that are unseen but vital to your existence.

This week, choose one area of your life to simplify. For the next seven days, focus on that area as best you can. Ask Yourself:

• Are there areas in my home that cause me distress?
• Are there thoughts that keep me from enjoying my life?
• Are there habits I can eliminate to simplify my life and decrease my stress?
• What’s one thing I can do this week to simplify my life?

Here are a few actionable steps:

• Declutter or clean for 15 minutes a day.

• Meditate for 15 minutes a day.

• Make a schedule (for work projects, social activities, family events, etc.).
• Set a bedtime and go to bed at that time no matter what.
• Treat yourself with a healthy activity you enjoy, like a massage, yoga, dancing, movie, live music, walking, hiking, karaoke, reading or a night out with friends.
• Focus on one space to declutter and organize in your home or office, such as your junk drawer, kitchen cabinet, kitchen counter, bedroom closet, living room table, kitchen table, etc.

What would your simpler and healthier life look like? Reach out to me! Let’s talk about some of the ways you can start practicing simplicity in your life

Growing Pains, Life Changing Gains

Montina recalls having an unhealthy relationship with food since the young age of five – something that continued throughout each stage of her life. Like many emotional eaters, her unhealthy eating habits were a way to self-soothe. During her college years, things began to shift positively for Montina until she experienced a traumatic event, which caused her to backslide into old, unhealthy eating patterns. “I spiraled in many ways at that point. Food was again my safe place, but I added alcohol to numb the feelings. The alcohol was short-lived, but food remained my comfort.”

The process of overcoming her trauma took years and, once ready, culminated with her reaching out to an independent OPTAVIA Coach about OPTAVIA. “That fateful day I said ‘yes!’ to my health, and ultimately ended an unhealthy cycle that started 46 years ago. That is the true transformation for me. The 105 lbs* lost is just a bonus.”

Despite the emotional and physical successes Montina achieved through OPTAVIA after a few short months, she felt she didn’t have enough time to be a Coach since she was the sole caretaker for her elderly father. But then, “about four months into my health journey, an acquaintance saw my picture and commented on my significant weight loss. I gushed over this life-changing program, telling her how my life had changed in virtually every aspect. In that moment, it became apparent that what I needed was passion, purpose and accountability for my health journey. What was missing from my life was the very thing that feeds my soul – helping others.”

A chance conversation ignited the passion within Montina that she hadn't felt in a long time and now that passion has become her purpose. “I thought that if I could help just one person who has struggled like me, it would all be worth it – and it has been!” Her Clients’ success is what makes coaching so gratifying for Montina. From the Client who wanted to fit into her wedding dress to the mother of eight who was plagued by health issues and found her new lease on life to the man who chose to get healthy to honor his sister’s passing. The common thread that binds them all together is learning how to create enduring healthy habits and setting positive examples for others.

Montina is excited to continue to share this gift with the world.