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Mirabai New Year Article

Health Coaching: A New Way To Keep Those New Year’s Resolutions

So you go to your annual check-up and your doc says “whoops your blood pressure is up and you’re 15 pounds heavier than last year. I’ll give you some meds, but you’ll have to lose weight and get into shape, OK?

You say OK, you walk out and then what?

Join a gym, hire a personal trainer, go on a diet, take a walk? You might do one or several of these because, after all, it’s a new year and a new you.

Right? Right, and you try something. But how long is it till you throw up your hands and say, “ugh, I got started and now I’m off the track just like last year.”

What went wrong? Maybe nothing, except you might not have been psychologically ready to take those steps.

For any change there is a process. One of the models that are used is the transtheoretical model of behavior change (TTM) developed by James O. Prochaska , Ph.D

There are 5 stages:

Precontemplation – going along not aware of a need for, or not wanting a change.

Contemplation – recognizing a need to do something to improve your situation and considering making some sort of change.

Preparation – doing some research, making small changes, or at least thinking about what you’re going to do to help yourself.

Action – Actively making lifestyle changes,

Maintenance – Having made changes, keeping the healthy lifestyle going.

All too often we jump from contemplation to action without being ready for the change. It can feel like getting off a plane in Antarctica wearing shorts and a T-shirt. You wanted to be there but you weren’t ready for what that change would be like, and what you’d need to do to stay there comfortably.

But there is help, a new kind of help.

The health and fitness industry is rising to the challenge of our increased involvement with our own health care.

Many of us still think of fitness professionals as muscle heads with great bodies and not much else. Those types will always exist, but more educational opportunities including degrees and certifications are spawning a new breed of health & fitness professional, one that’s part of the health as well as the fitness industry.

Enter the Health & Wellness Coach

Not to be confused with a personal trainer, the Health & Wellness Coach is a consultant who helps you go, through, preparation, to action and on to maintenance. The coach helps you determine your health and wellness goals and needs. Once you have a path to your goals the coach continues to work with you to help you find the behavior modifications, activities, facilities and allied health professionals (MDs, Ph.Ds, Nurse Practitioners RDs, PTs, Personal Trainers, Exercise Instructors, etc.) to support your healthy lifestyle. You can do this on your own, but having someone with health industry knowledge who has your back, who is nonjudgmental, who just wants to help you focus and succeed can make all the difference.


Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities is the health and fitness industry. Her customer top rated exercise videos for Age-Onset health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes & more are available at www.mirabaiholland.com. Mirabai also offers one-on-on Health Coaching on Skype or Phone. Contact her at askmirabai@movingfree.com.

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Healthy Life!

How do we want to feel throughout our lifetime? Health and mobility are at the top of my list. For me it boils down to taking care of myself.

Keeping all my marbles into my old age is right up there too. Financial security is nice but without those other three, it’s a distant fourth. So how do we do it, maximize our chances of health into our old age?

We all know how. Eat healthy, exercise, get regular checkups, reduce stress. It’s a simple formula. So why is it so hard to do?

You know, I don’t think it’s hard to do, but I do think not doing it is a lot easier. The path of least resistance is paved with delicious processed foods, wines and spirits that hit the spot at the end of a day, lounge chairs that give you a massage and play your favorite tunes, remotes and DVRs that offer sedentary adventure with the push of a button, games that appeal to your inner super hero. It’s a long list and it’s become our way of life. Who wants to eat healthy, exercise, yada yada yada when you’ve got all that?

Well, if you want a healthy life, and any kind of longevity, I suspect you do.

So, I’d like to offer a method that may take some of the sting out of making the necessary lifestyle changes.

Healthy Life Changes

Start by adding one good thing. Don’t take away anything just yet. Just add one good healthy thing and try to make it something important enough to keep it going for a lifetime.

Make your own list of good things. But may I suggest starting with exercise as the first good thing. It worked for me and I’ve found getting moving, and eventually fit, helps my clients feel motivated to make all the other changes on their list.

Healthy Life Steps

Ease in to adding that new good thing.

Too much of a good thing tends to be short lived. Pamper yourself a bit. Stay in your comfort zone while moving gently but steadily forward

Add a second.

Once the first healthy thing is solidly a part of your life, add another. It can be anything good like eating more fruit or stopping for a slow count to 10 and a few deep breaths when you feel stressed.

Cut one bad.

Once you’ve got two going try cutting out an unhealthy or less healthy thing. See where I’m going here. Gradually add two good, cut out one bad. Substitute old favorite foods for new healthier favorite foods. Add taking a walk; get rid of sitting around watching as much TV.

Easy does it.

There’s no need to go to extremes. Keeping it up is the key. Little by little you’ll be creating a more healthy lifestyle. It’s a constant journey. You’ll never arrive because your destination keeps changing. The more you do the more you’ll want to do. You set a goal and achieving it puts you in sight of a new goal.

Expect speed bumps

Lifestyle changes are not an exact science and one size does not fit all. You’ll need to experiment and find the methods that work best for you. Attitude is key. If you can stay relaxed enjoy ever little victory and shrug off every little setback, the road should feel smoother.

It may be hard to see your progress except in retrospect. Looking back at where you started after a year, you may marvel at the changes you’ve made. Feel free to congratulate yourself


Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities is the health and fitness industry. Her customer top rated exercise videos for Age-Onset health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes & more are available at www.mirabaiholland.com. Mirabai also offers one-on-on Health Coaching on Skype or Phone. Contact her at askmirabai@movingfree.com.