Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 20, 2021

Let’s talk about goals, specifically setting health goals. I’m only about a year into the health coaching world, but I am almost 8 years into the health world from the other side. As someone who has lost weight, gained weight, lost weight, gained weight, and finally started to LEARN what her body approves of and doesn’t approve of my goals have been all over the place.

Maybe you’re just getting started with your healthy lifestyle, maybe you’ve been in it for a while, or maybe you are trying to climb out of the diet culture that social media tends to throw us into.

Regardless, goal setting is part of your journey. I will be honest that if you are serious about changing your habits simply saying “I want to eat better” is not the greatest of goals. We’re going to dig much deeper than that in today’s podcast.

Why is setting goals in your health so important?

 

Topics Covered:

  • What is a goal?
  • What makes a goal SMART?
  • What is a SMARTER Goal?
  • How to adapt your goals to be SMARTER!

Full Transcript:

Welcome to Be Your Best Self Health Chats, weekly casual conversations about taking health into your own hands. I am your host, Kristin Longacre.

This week we are going to talk about goals, specifically setting health goals. I’m only about a year into the health coaching world, but I am almost 8 years into the health world from the other side. As someone who has lost weight, gained weight, lost weight, gained weight, and finally started to LEARN what her body approves of and doesn’t approve of my goals have been all over the place.

Maybe you’re just getting started with your healthy lifestyle, maybe you’ve been in it for a while, or maybe you are trying to climb out of the diet culture that social media tends to throw us into.

Regardless, goal setting is part of your journey. I will be honest that if you are serious about changing your habits simply saying “I want to eat better” is not the greatest of goals. We’re going to dig much deeper than that in today’s podcast.

Why is setting goals in your health so important?

It’s easy to say “I want to lose 10lbs by x date” but we live in a world filled with temptations. Fast food on every corner, dueling coffee shops in cities, cheap junk food, and expensive whole food. When you are looking to change your health for the better, it is not an easy or overnight process to begin with.

Without setting actual goals for your health it’s easy to make those excuses, oh my morning coffee is still good, small fries here and there, etc. Yet so often I see people end up disappointed that they couldn’t hit that number on the scale.

According to the Oxford dictionary, a goal is defined as “the object of a person’s ambition or effort; an aim or desired result.”

Therefore, setting goals within your health can help you get to that desired result. Especially if these goals are set in a way that will set you up for success.

Let’s get into more detail about how to set goals.

Maybe you’ve heard of SMART goals before, Specific, Measurable, Attainable, Realistic, Time-Based.

We’re going to take that a step further. One of my mentors from the Health Mindset Coaches Certification, Kasey Jo, introduced me to smartER Goals, which takes SMART goals a step further… Specific, Measurable, Additive, Rewarding, Timely, Efficacy, Relative.

Let’s break each step down a little more.

Specific. It’s important to get specific with your goals. By getting specific you can come up with a better plan to reach your end result.

Measurable. By making your goals measurable you are able to see your progress as you go. One thing I have found time and time again is that seeing the progress being made is what helps get through the bad days. I can’t tell you how many days I’ve wanted to give up on my goals until I’ve looked back and seen how far I’ve come.

Additive. This is where we veer off of the original SMART goals. Instead of attainable we’re going to look at what can be added or improved to your lifestyle that will help you with this goal. In my style of nutrition coaching, I don’t like being restrictive and this is one of those cases. What are you adding in to help you achieve your goal? Instead of saying “I’m not going to get the fancy coffee,” look at adding in hard-boiled eggs or some veggie bites to go along with it. See? We don’t restrict but we ADD something that helps with your long-term goal.

Rewarding. Goals should be rewarding and have PERSONAL meaning and be valuable to you, not someone else… YOU! If it doesn’t have meaning to you, you are less likely to actually focus on it, therefore you are less likely to hit it.

Timely. Goals may or may not always have a long-term timeline. However, to achieve whatever your long-term goals are, you can always set little timelines to go along with them. For example, if your ultimate goal is to spend the next year focusing on your health, break it down into little, more manageable chunks and look at your goals month to month or maybe a quarter to quarter.

Such as “this month I’m going to focus on adding more vegetables into my lunch, then next month I will focus on exercising 3x a week.” You are giving yourself a clear-cut timeline to achieve those goals.

Efficacy. By definition, efficacy means ‘the ability to produce the long term result.’ In the case of your goals, they should be setting you up for long-term success. In other words, your goals should be realistic and something you believe that you can achieve.

Relative. Look at your goals from where you are right now and where you want to go. Does it make sense for your lifestyle and the plans you have coming up?

Going back to the original goal I suggested of “I want to lose 10lbs” let’s take that and turn it into a SMARTER goal. Instead of just saying “my goal is to lose 10lbs”, a SMARTER goal would look like “My goal is to lose 10lbs over the next 3 months to help my clothes fit better by improving the quality of food I consume and exercising 4x a week ”

Getting specific is losing the 10lbs. The weight is measurable. Exercise is being added in. The reward is clothing fitting better. Our timeline is 3 months. Efficacy is building the food and exercise habits for long-term success. It’s relative because it’s a realistic timeline with realistic expectations. 

Notice how the goal suddenly sounds so much more achievable? Instead of someone setting no timeline on when they want that 10lbs gone, they now have a schedule, a realistic timeline, a reason, and more.

Does it make sense to use SMARTER Goals in every situation? Probably not. However, when you are getting ready to make big adjustments to the habits in your life for your health it is a very helpful tool to use. Truthfully, the way you set your goals can be the difference between success in achieving them and never actually having your end result see the light of day.

Your challenge this week is to take some time and set a SMARTER goal. How does it make you feel? Does it feel more achievable?

To see all of the notes from today or share any thoughts you have, please visit podcast.bestselfhealthcoaching.com.

Make sure to subscribe to our podcast so you can get our weekly chats directly on your favorite app. We will see you back here next Tuesday. 

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Getting SMARTER With Your Health Goals - Pin

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Making Your Health a Priority – Episode 02 – Be Your Best Self Health Chats

Making Your Health a Priority – Episode 02 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 13, 2021

This week we are diving into a topic that so many of us know is important, but we often avoid thinking about… making health a priority. 

Chances are if you are here, you already do make your health some sort of priority. Maybe you’re starting to think a little more about making your health a priority. Either way, we have a lot to talk about in today’s podcast. 

One of the biggest things that can get in the way of us making health a priority is time.

We are all busy. I’ve often heard the phrase “don’t busy my busy” in reference to competing with eachother as to who is busier. Let’s just all accept that we live in a world of “go go go” and that at the end of the day, we are all busy. 

This busy schedule is what prevents so many of us from taking care of our health until it’s too late. When it comes to your health, taking care of yourself might require a little extra time upfront but in the long run, as you take the time to build the habits the extra energy will be worth the time. 

We dig into all of this and more on this week’s episode of Be Your Best Self Health Chats. Let’s talk about making your health a priority. 

Topics Covered: 

Full Transcript: 

First things first, figure out what you need to do to make your health a priority. I’m not talking about what crash course diet you’re going to do, but really the steps you need to take to start feeling like the best version of you. 

A few ideas are, but not limited to, drinking x amount of water a day, working out 3 times a week, organizing your food for the week, making a grocery list, eating so many vegetables. This list might seem overwhelming but if you start with just one of these it can make a big difference in the long run. As you continue down your health journey, you will be able to add more and more. 

The next step here is to sit down with your calendar and start looking at your week. 

Start with exercise. What days are realistic on your calendar that you know you can fit in some form of movement. 

Pick a time that you know you’ll have time to get to a gym if needed, change your clothes if needed, and get back to work or life. 

The goal here is to give yourself enough time to get everything done without feeling stressed or rushed. I realize that is hard to do, but if you have a 30-minute workout planned, give yourself 60. Trust me, you will thank me later!

Make these times realistic and ones you know you will not cancel. If you are a night owl and know you will not get up to workout at 4 am, do not block your calendar off at 4 am. Some people thrive by working out in the morning, other’s found that working out is the best way for them to wind down at night. 

By adding these times to your calendar you now are blocking out time that belongs to YOU and only YOU! 

The next thing to look at is when you’re planning to grocery shop and plan your food for the week. Personally, I like doing it all on the same day. 

I will be the first to admit that even though I feel safer at a grocery store now, I still rely on InstaCart for my groceries. To me, it is worth saving 2-3 hours a week by taking 15 minutes to order my groceries and tip someone else to do the shopping.  

As I unpack the groceries the veggies and fruit get washed and cut up so they are ready for the week. 

If it’s a really good week, the rest of the food is packed into the fridge grouped together with how it will be cooked. This takes one more step out of thinking in the evening when it comes time to make dinners. 

Again, put it on your calendar so you can block off time to MAKE YOUR HEALTH A PRIORITY. It is easy to rely on fast food or eating out when you don’t feel like ordering or getting the groceries organized. The extra few minutes you put in as you put your groceries away can add up big time throughout the week. 

One more thing to put on your calendar. 

Your bedtime. 

Okay, I know roll with me on this one. It might seem a little odd but you can be working out 6 days a week, tracking your macros to a t, drinking a gallon of water a day but if you aren’t getting enough sleep your body probably will still rebel against you. 

Sleep is the most important part of our health. We have forgotten what rest is living in a society where it seems to make you look strong if you burn the midnight oil, staying up all night working, taking care of kids, etc.

Now don’t get me wrong, if you have kids that hate sleep, I understand why you don’t get a lot of sleep. However, this is going to be even more important to block out time for. 

When your sleep is lacking, your nutrition can fall off, it makes it easier to skip the gym and you might find yourself chugging more coffee than water. 

All of these will prevent you from prioritizing your health. Sleep is the number one lifestyle factor that can reduce the risk of chronic disease by 50%. 

So yea, it’s pretty important. However, let’s go back to that bedtime. 

How much sleep should you get? I hate to give you the answer “it depends” but honestly, “it depends”. 

At a minimum, you should be getting 6 hours of sleep a night. Some people need their full 8 hours of sleep while others are okay with 6-7 hours and feel a little off if they get 8-10 hours. 

How do you get better sleep? This is where your bedtime and that calendar appointment come in. 

With devices around our house and phones glued to our hands, we are preventing ourselves from getting quality sleep. 

Take your calendar and write out your bedtime, say 10 pm. Then write down at 8 pm to start turning off the TVs around the house. Maybe start dimming some lights and by 9 pm turn off the screen on your phone. 

Don’t worry if this seems impossible, as I am talking through this I am reminding myself that I need to take my own advice. It is a habit we need to build over time. It will not change in one night. 

You can put your calendar away now, but let’s pick up a notebook really quickly. We have two more exercises to start making our health a priority. 

First things first, tracking your water. If you hung out with us last week you heard all of my tips and tricks for drinking more water. I truly believe it is the ONE thing you can do if you want to start focusing on your health but don’t want to do all of these other steps we talked about. 

I won’t go into that since we talked about it last week, but all I will say is start writing down the number of ozs you drink a day. You don’t have to track all day long but keep a tally of how many bottles you drink in your head. At the end of the day, write it down and compare day over a day how consistent you are. 

Next thing we need to write down. 

What you eat, when you eat, how you eat, and how your body responds. I could talk for hours about food journaling and the things you can learn from it. However, we’ll start simple. 

Every time you eat, write down what you ate. You don’t have to give exact measurements it can be as simple as “a salad with green goddess dressing, avocado and almond slices on top” 

Then write down how you ate it… was it on a plate, were you standing up over the sink while you did dishes, sitting at your desk, etc. These details might not seem important now, but over time when you look back at trends and your relationship with food, they will be important. 

Note what time you ate your meal. Again, this might not seem like an important detail now but someday when you are working deeper on your relationship with food and your body this will be a key factor in determining how your body is being fueled. 

Lastly, write down how you reacted 30 minutes to 1 hour later. Did you totally crash out and want to take a nap in the afternoon? Were you energized and felt like you could run laps around your office building? 

All of these steps are places to start with your health. The key is planning and making time for yourself. There are 100 other things that can come up that can prevent that workout, bedtime, etc. By prioritizing your health, you are going to be able to build up the habits needed in order to have the energy to do those 100 other things throughout the rest of your day 

Your assignment this week is to pick ONE new thing to do for your health. We will chat again next Tuesday! 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

How To Stay Hydrated In Summer Heat

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

How to Hydrate In The Summer Heat – Episode 01 – Be Your Best Self Health Chats

How to Hydrate In The Summer Heat – Episode 01 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 6, 2021

I am so excited today to share with you about how to hydrate in the summer heat, however, I am even more excited to share that you have a new way to access all of our weekly topics. My podcast, Be Your Best Self Health Chats, officially launches today. 

It is available on all major platforms such as iTunes, Spotify, and Youtube!

How To Hydrate In the Summer Heat – Episode 01

This week we are going to talk about one of my FAVORITE topics. It seemed fitting for episode one. If you wanted to start taking your health into your own hands but weren’t quite ready to dive in full force this is something you can do without much-added effort. 

Drinking water. 

You’ve probably heard 8 glasses of water a day before, we are going to talk about the truth behind it and more in today’s health chat. 

Apps For Tracking Water

There are hundreds of apps out there to help track water. If you don’t currently use an app that has water built-in, open up the app store on your device and search “water tracking.” 

Historically I’ve used MyFitnessPal, FitBit, and just writing it down on a piece of paper! 

Products Mentioned in The Episode

New Episodes Every Tuesday

Check back every Tuesday for new health chats. Subscribe on your favorite podcast app or join our email list for updates when new episodes release.  

Disclaimer: Some links are affiliate links, which simply means I may get a commission if you choose to purchase the products I love. 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

How To Stay Hydrated In Summer Heat

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Why Does Accountability Matter For Your Health Goals?

Why Does Accountability Matter For Your Health Goals?
Author:Kristin Longacre

May 26, 2021

When making a health or lifestyle change, there is one important aspect that is often overlooked… accountability. 

Research shows that 8 out of 10 dieters try to lose weight on their own without any support system. Yet, the same research shows that 95% of diets fail and most will regain their lost weight within 1-5 years.

There is no coincidence in those statistics. 

We could easily get into the path of fad diets, but I’ll save that discussion for another day. For now, we are going to talk about accountability and how that can make or break the long-term effects of a healthy lifestyle change. 

Transforming your lifestyle into a healthier version is not impossible to do on your own. However, there are going to be days that you will need a support system to lean on to keep going. 

Let’s Talk About Support Systems

I have an incredible support system with family and friends. They’ve been my rock through the entire last year as I navigate working full time, having a family, going back to school and starting my own business…oh, and trying to maintain a healthy lifestyle at the same time.

However, outside my close circle of friends and family I found that having someone to bounce ideas off of, to text on the bad days, to celebrate the wins with, to work through coaching scenarios with and to talk to about time management, has made a huge difference. 

That one person has stuck it out with me through the last year and I often find myself getting off our phone calls with a new inspired energy, even if my energy was strong going into the call. 

What About The “Why”

A common motivational tactic when reaching for a goal is to “set your why.” In other words, what is your deep-down reason for wanting to hit your goal?

For example, a mom’s why can be to give her kids a healthy environment in which to grow up.

Some coaches or trainers will go as far as saying “your why should make you cry,” as it should be so strong and deep that everytime you think about failing your why, you cry. 

I believe your why is important, but I don’t want you to cry everytime you think about it. What if your why becomes too stressful? What if it is so big and so important that you feel like a failure for not being able to accomplish your goals? 

What if it makes you give up altogether because you feel like you can never give it what it deserves?

This is why you need accountability. 

Why You Need Accountability in a Health Journey

There is research to support the idea that “it takes 21 days to form a habit” is not actually accurate.

A habit is seen as something that is an automatic part of your day. It’s something you don’t need to think about to make it happen. 

Research actually shows that it takes 18 to 254 days for a person to form a new habit. The same study shows that it takes 66 days for that behavior to become a habit. [2009. European Journal of Social Psychology]. 

66 days. 

There is nothing wrong with taking time to build your new lifestyle. However, doing it on your own for 66 straight days (give or take 188 days) will not likely be easy every single day. 

On those days where it gets bad (or you want to cry because of your why) a support system is necessary for accountability. Having someone show up to check in with you on a schedule or be available by text could be the thing that makes or breaks your new healthy habits. There will be days when just knowing that someone else cares about you and your goals will change your entire mindset for the day.  

It not only makes you accountable to yourself, but it makes you accountable to someone — someone who is investing their time to help you achieve your goals and dreams. 

And, in turn, you may be helping that person achieve their why. A win for both of you!

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Does Accountability Matter In a Health Journey

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

What Is A Health Coach?

What Is A Health Coach?
Author:Kristin Longacre

May 19, 2021

I know you have a burning question in the back of your mind that you’re hesitant to ask…what is a health coach?

Chances are you’ve heard the word “health coach” before, maybe even from me. There are many different types of health coaches, fitness coaches, nutrition coaches, etc. out there. Everyone has their own specialty and their own way of doing things, so it easily could get confusing. Do you need a health coach? Should you look into a health coach? What REALLY is a health coach? 

Let’s dig in. 

What Is A Health Coach? 

According to The Institute of Integrative Nutrition:

A Health Coach is a supportive mentor who helps clients reach their wellness goals and feel their best through personalized, one-on-one encouragement around finding the foods and lifestyle practices that work best for them.

Simply put, a health coach isn’t someone to tell you exactly how many calories to eat, what foods to cut out (although they may help you with an elimination diet) or how many hours to exercise to do a day. 

At least not the health coaches I hang around. 

We are here for HEALTH, not crash course diets. Together we will work to find what foods agree most with your body, what’s holding you back and develop ways to build a sustainable healthy lifestyle that works for YOU.

5 Reasons To Hire a Health Coach

1. Accountability

One of the number one reasons people give up on their health journey is because they don’t have a support system in place to help encourage them on the good days and work through the bad days. 

By hiring a health coach you would be gaining a built-in accountability partner. They may not be next to you physically every step of the way, but they will immediately be that extra level of support.

2. It’s More Than The Scale

They will help you focus on more than the scale. A Health Coach can help you with a variety of concerns. It’s not just about weight loss. Maybe weight loss is your main goal, but working with a health coach can take you further than the weight loss and help you maintain the healthy lifestyle long term. 

Health coaches also help focus on maintaining chronic conditions, improving diet, helping with exercise and working on your mindset around a healthy lifestyle. 

When working with a health coach, health is more than a number. 

3. Goal Setting

A health coach will help you plan for the long term while setting realistic goals along the way.

It’s no secret that your health can’t be improved overnight. However sometimes it can be hard looking at how to break your long-term goals into short-term goals. Working with a health coach can help you do this. 

4. There Is No Timeline

Working with a health coach means working on your own timeline. It’s not a 21-day program and there is no forced end date if you’re not ready to be done. 

You may accomplish some of your goals in 6 months, but it may take 18 months. There is no right or wrong timeline for health. Your health coach is there by your side for as long as it takes. 

5. It’s All About YOU!

It’s all about YOU! A health coach should not sell you into a special diet program or protein shake (immediately). Your health is their best interest and their job is to work with you through your specific concerns.

Some health coaches may also offer group coaching. It simply means working with a group of people who share similar concerns or are looking for group support instead of 1:1 support. 

At the end of the day, every person’s body is unique, so even if you are in a group setting you may get something different out of coaching than someone else.  

How Does it Work? 

Every health coach is different and has their own program. Some may focus specifically on women’s health, while others focus on mental health.  Some focus only on nutrition, etc. 

At Be Your Best Self Coaching, I work my clients through my Best-Self Formula: Research, Adjust, Heal.

Using these three steps we will be able to dig deep into your health history, your concerns, what’s holding you back and challenges you may face. From there we will be able to work on small adjustments that add up to big results.

Those results? Healing. 

You may be starting to see an underlying theme:  there is no one-size-fits-all health coach. There are a lot of different things you can do with a health coach. The most important thing to keep in mind is that your body is your body. There is no one else out there with the same body. Working with a health coach can help you figure out what works best for you and only you. 

If you are interested in learning more about working 1:1 with a health coach, stop by my health coaching page to learn about my programs. 

What do you want to know about working with a health coach?

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Should You Hire A Health Coach

Self Care – Why We Need To Focus On It More & How To Practice It

Self Care – Why We Need To Focus On It More & How To Practice It

Self care is more than a face mask and a tub of ice cream.

There, I said it.

Mental health has been a hot topic (for good reasons) throughout COVID. Everyone has suffered in some form or another.

October 1st brings the start of a new month. It’s a good time to sit down and evaluate how the previous month went. Even if the month did not play out how you wanted it to, it’s helpful to see how it DID play out as you plan for the next one.

As you look through your month, how did your self care look? Let’s be honest, things are stressful. Life is stressful. The world is stressful. Instead of waiting until we have a mental breakdown, self care needs to make its way up on the priority list.

Why Is It Important?

Self care is a piece of your overall health. You can’t be taking care of yourself without taking care of your mental health, even on the busiest of days. Not only does self care actually lower your stress levels but it can boost your confidence, help in weight loss and increase your energy.

Think of it this way… How often do you find yourself stuck when trying to lose weight? You’re doing everything right (eating and working out) but the weight is stuck. Your stress levels are through the roof… and suddenly when things calm down the weight seems to drop. The only thing that changed was your stress levels. (There are no guarantees, this just an example of how it fits into your journey)

Making time to lower your stress each day will make a long term difference.

It doesn’t have to be a bubble bath, there are so many different types of self care you can treat your body to.

Self Care Is…

  • A 30 minute walk
  • Turning off your phone
  • A dance party in your kitchen
  • Unfollowing accounts that don’t bring you joy on social media
  • Listening to a podcast
  • Doing yoga
  • Taking a nap
  • Drinking more water
  • Taking a bubble bath
  • Declutter your space
  • Turning off the TV/News
  • A tub of ice cream (you know I wouldn’t leave that out)
  • Treating yourself to a coffee you love
  • Calling a friend to chat for 20 minutes
  • Asking for help
  • Wear a cute outfit
  • Waking up earlier to have time for yourself
  • Cooking dinner
  • Watch the sunrise/sunset
  • Make a bucket list
  • Turn on your favorite scent in a diffuser
  • Write a letter to a friend
  • Saying no
  • Meditate
  • Play a board game
  • Plan a trip
  • Do your hair
  • Curling up with a good book
  • Spending time at a place you love
  • Exercise
  • Writing in a journal
  • Turning off social media

I challenge you to set a goal for the month of October. For 10 minutes a day, tune the world out and focus on caring for yourself.

What is your favorite form of self care?