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STEP 2-The first month of 2019 has passed so how do we maintain that boost we often get from having a clean slate? Many people, feel that the motivation to change is starting to fade by this
point. Last time, we discussed a tip for initiating long-term healthy habits by forming a wellness
vision. This is the image of how we want to feel, look, live, as a result of the changes we make. Once
you create those ideas it’s helpful to map the exact steps to get to that place.

Set Goals

There are many paths to achieve the vision of your best self, but research has shown higher success
rates for those who set goals. But not just any goals! They need to be spelled out in detail to become
concrete. A vague understanding doesn’t provide any support or direction.


SMART Goal Setting

A tried and true format is called, SMART goal setting:

1) Specific:

provide as many details as possible (i.e. who is involved, what to accomplish, where will I
do it, when will I do it, why am I doing it, how will I do it).

2) Measurable:

a plan on how you can assess your progress.

3) Actionable:

a goal you are ready to start working on.

4) Realistic / Relevant:

you know you can achieve the goal, you have the ability overcome any
barriers in your path and the goal will most likely lead to the outcomes you’re looking for.

5) Timely:

have a time frame when you want to achieve the accomplishment and set an agenda.

Set a behavior change goal – not an outcome goal

• Wellness Vision: “I want to lose 10 pounds by the time I leave for vacation. I want to feel more comfortable in clothes and have more energy for the trip.”
• Outcome goal that is not SMART: “I will lose a little weight to start with.”
• Behavior change goal that is SMART: February 1st.


Behavior Changes

Start your weight loss journey by eating no more than 1 palm-size serving of dessert, no more than 2 days weekly. On Friday and Sunday over the
next 30 days. When setting goals, it is common to face barriers during the process of behavior change. Join next month to learn how to overcome
obstacles in your way to reaching your best self.



Danielle Genenz, MS, RD, LDN, RPT
Danielle has worked as a registered dietitian for 20 years in the industries of health coaching,
corporate wellness, research, wellness consulting, bio-metric screening, clinical and outpatient
dietetics and fitness education. Specialties include nutrition, weight management, fitness, stress
management, bariatric surgery support, tobacco cessation and chronic disease management.
She has a bachelor’s degree in Nutrition and Dietetics from Bradley University and a master’s degree
in Nutrition and Dietetics from Northern Illinois University.

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