Fitting Healthy Habits Into Your Current Lifestyle

Fitting Healthy Habits Into Your Current Lifestyle

Fitting Healthy Habits Into Your Current Lifestyle

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“I don’t have time”

How often do you find yourself saying that when someone tells you that you need to work out, you need to meal prep or you need to cook for yourself?

Building a healthy lifestyle is often misconstrued as “needs to be a brand new lifestyle.” In reality, it should be looked at more as “how do we adjust our current habits to healthier habits” and “how does this work with my lifestyle?”

Today on the podcast we break down:

  • Incorporating healthier eating habits into your current life.
  • How movement fits into your life
  • Building a routine, one habit at a time.

Start with your goals, then break down the habits associated with them. To learn more about setting big goals AND little goals, go back to Episode 55 where I talked all about how I failed in 2022 and what I learned.

If your healthy lifestyle goals are nutrition based:

Ask yourself:

  • Where can you start to make changes in your current situation?
  • If it means eating out less, does it mean cooking more? What does your schedule look like?
  • What can you prepare on the weekends?

If your goals are movement based:

Ask yourself: What form of movement DO YOU ENJOY? Setting a goal to run every day when you hate running means you won’t have any desire to work toward that goal. Be honest with yourself, what kind of movement do you actually enjoy?

Next, take time to review the barriers you will face, for example, if you’re going out to walk, when are you going, what will the temperature be, etc?

Finally, how doe the movement fit into your schedule? Can you involve the family somehow? Can it be done during sports or activities?

If your goal is to build a new routine… be realistic.

Since morning routines tend to be the biggest one in the health and wellness community, let’s dive into these some more. If your goal is to set up a new morning routine, the first place you need to look at is your sleep. What time are you going to bed the night before, if you are staying up until midnight and wanting to get up at 5:00, that is not enough sleep.

Are you sleeping through the night? If you have a baby and are up 3 times during the night, 5am might not be a realistic time for you.

After you have evaluated your sleep, set your alarm clock for a time you know is reasonable to get up. If you are shifting from getting up at 6:30 to getting up at 4:30… most likely you will see some pushback from your body. Try 30-45 minutes at a time… instead of getting up at 6:30, get up at 5:45. Over time you can push that earlier.

Next, make a list of the habits you want to accomplish and pick ONE or TWO to start with. For example, if you want to: journal, meditate, work out, make the coffee, shower, eat breakfast and pack the kid’s lunches… that’s a lot to accomplish. It will end up creating resistance to the morning.

Start with two instead: for example, make coffee and work out. Once you get into this habit, you can slowly build on more habits for the morning.

When it comes to fitting healthy into your lifestyle, regardless of what your goals are, make sure you are:

  • Realistic
  • Watching your schedule
  • Flexible

There is no such thing as perfect in a healthy lifestyle. The most important part is that you try again the next day.


Kristin Longacre

Hey There, I’m Kristin, a holistic nutrition coach helping busy moms find Nutrition Confidence by making eating healthy an easy option for their busy season of life.

How To Reduce Mindless Snacking

Fitting Healthy Habits Into Your Current Lifestyle

What To Cook For Dinner – Building Your Go-To Meal List

What To Cook For Dinner – Building Your Go-To Meal List

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As you shift your nutrition and eating habits, this will most likely mean a shift in the amount of food needed to be cooked at home.

It’s not bad, but knowing what goes into your food will be an essential part of eating healthier.

When figuring out what to make, it’s important to have a list of Go-To Meals. Meals that:

  • No one argues about
  • Are easy to make
  • It can be made quickly
  • Meet your dietary needs
  • You know how it will turn out.

Today on the podcast, we talk about how to make your list of go-to meals, and I share my list of go-to meals and how we adjust them from week to week.

When you finish making your go-to meal list, send it to me. I love to expand on recipes and would love to know more about what you love to cook.

Jump-Start To Eating Healthy

Instead of getting overwhelmed with where to start when adjusting your eating habits, Jump-Start to Eating Healthy is here to help you get started. Together we will make a meal plan that considers your family and dietary needs.

As you implement the meal plan, I will continue to support you for two additional weeks to help answer questions, brainstorm ideas, and deal with unexpected situations.

Think of it as having a nutrition coach in your pocket as you start healthy eating habits.

Learn More About Jump-Start To Eating Healthy


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Building a List of Go-To Meals

Terms & Conditions For Jump-Start To Healthy Eating

Jump-Start To Eating Healthy Terms & Conditions

This Group Program Agreement (hereinafter referred to as the “Agreement”) dated January 9, 2023 (hereinafter referred to as the “Effective Date”), made by and between Be Your Best Self Coaching, LLC (hereinafter known as the “Company”) and You, The Client (hereinafter referred to as the “Client”). Together, the Company and the Client are collectively referred to herein as the “Parties”.

WHEREAS, the Company provides Health Coaching Services; and

WHEREAS, the Client wishes to retain the Company and accepts the terms of the Agreement as set forth herein for the Company to provide such Services.

NOW THEREFORE, in consideration of the mutual covenants stated herein, the Parties agree as follows:


The Company agrees to provide Coaching for Jump-Start To Eating Healthy (hereinafter referred to as the “Program”). The Program includes:

  • A 1 Hour Meal Planning Call That Leaves You With:
    • Two-week meal plan (that can be replicated in future weeks as needed)
    • A list of go-to meals.
    • A basic understanding of what healthy means for your body.
  • Recipes for meals, as needed, in the meal plan.
  • Snack ideas.
  • Voice/texting app access to me for twos weeks after the call.
  • Email recap of the calls complete with your plan.

The Program runs for 2 weeks and begins upon scheduling of the first call.


The Client understands that the Company is a Health Coach.

The Company is not a nutritionist, therapist, or licensed medical professional, and therefore the Client needs to discuss and clear any and all changes to the Client’s lifestyle, food intake, exercise regimen, or medical treatment with his/her physician before implementing changes or habits suggested by the Company. The Client confirms that s/he has or will discuss any and all changes to his/her diet, exercise regimen, supplements, medications, or lifestyle with his/her physician or qualified medical professional before implementing any suggested or offered changes, additions, or alterations to his/her lifestyle. The Client understands that the Company is not a nutritionist, physician, medical professional, and/or a psychotherapist or psychologist].

Further, the Company has not promised, nor shall she be obligated to: (1) act as a therapist by providing psychological counseling, psychoanalysis or behavioral therapy, (2) assist anyone with a serious medical condition to resolve, manage, or improve that medical condition, and/or (3) assist anyone not under the care of a physician or medical professional while implementing healthy changes in his/her life.


The Company requests the Client to:

  • Be open-minded while watching the workshop.
  • Participate in the Q&A as they are comfortable.
  • Be open to change.


The Program is 2 Weeks Long and begins upon scheduling the first call (the “Term”). The Client understands that the Parties do not have a relationship after the end of the Program. If the Parties choose to continue their relationship in any way, a separate and distinct agreement will be entered into and agreed upon.


The Company is committed to providing the Client with a positive experience in the Program. By agreeing to and signing the Agreement, the Client understands that the Company may, in its sole discretion, terminate the Agreement and limit, suspend, and/or terminate the Client’s participation in the Program without a refund or forgiveness of monthly payments if the Client becomes disruptive or violates any term of the Agreement.

If the Client chooses to terminate the Agreement at any time, no refunds will be issued.


The total price of the Program is one-time payment of $99. The Client shall pay via credit card on file upon purchasing the course.


The Client is responsible for the full payment, $99, regardless of whether the Client completes or participates fully in the Program. NO REFUNDS will be issued once the Program is purchased.


The Agreement is considered a mutual non-disclosure agreement. Both Parties agree not to disclose, reveal or make use of any information learned by either party throughout the Term of the Program (“Confidential Information”). Confidential Information includes, but is not limited to, information disclosed in connection with this Agreement, and shall not include information rightfully obtained from a third party. Both Parties shall keep all Confidential Information strictly confidential by using a reasonable degree of care, but not less than the degree of care used by it in safeguarding its own Confidential Information. The obligation of the Parties hereunder to hold the information confidential does not apply to information that is subsequently acquired by either Party from a third party who has a bona fide right to make such information available without restriction. Both Parties agree that any and all Confidential Information learned as of the Effective Date shall survive the termination, revocation, or expiration of the Agreement.

Notwithstanding anything in the foregoing, in the event that the Client is required by law to disclose any of the Confidential Information, the Client will (i) provide the Company with prompt notice of such requirement prior to the disclosure, and (ii) give the Company all available information and assistance to enable the Company to take the measures appropriate to protect the Confidential Information from disclosure.


Material given to the Client in the course of the Program is proprietary, copyrighted and developed specifically for and by the Company. The Client agrees that such proprietary material is solely for the Client’s own personal use. Any disclosure to a third party is strictly prohibited.

The Company’s Program is copyrighted and the original materials that have been provided to the Client are for the Client’s individual use only and are granted as a single-user license. The Client is not authorized to re-sell, share, or use for profit any of the Company’s intellectual property. All intellectual property, including the Company’s copyrighted program and/or course materials, shall remain the sole property of the Company. No license to sell or distribute the Company’s materials is granted nor implied.

Further, by signing below, the Client agrees that if the Client violates, or displays any likelihood of violating, any of the Client’s agreements contained in this paragraph, the Company will be entitled to injunctive relief to prohibit any such violations and to protect against the harm of such violations.


Client agrees to indemnify and hold harmless the Company, its affiliates, officers, directors, agents, employees, representatives, successors, independent contractors, and assigns from all direct and third party claims, demands, losses, causes of action, damages, lawsuits, expenses, fees, including attorneys’ fees, costs, and judgments that may be asserted against the Company, by any third parties that result from the errors, negligence, acts, and/or omissions of the Client and/or the Company.


Any controversy or claim between the Parties shall be settled by arbitration before a single, mutually agreed upon arbitrator under the then current rules of the American Arbitration Association (“AAA”). If the Parties cannot agree upon an arbitrator, then each party shall appoint one arbitrator and then both arbitrators, in turn, shall appoint a third neutral arbitrator to hear the matter. The decision and award of the arbitrator shall be final and binding and the award so rendered may be entered in a state court of Indiana. The arbitration hearing shall be held in the state of Indiana. Each party shall pay its own costs and expenses related to the arbitration, and shall split the cost of the arbitrator equally. The arbitrator will have no authority to award punitive or other non-compensatory damages to either party. No damages excluded by or in excess of any damage limitations set forth in this Agreement shall be awarded. The sole remedy for the Client shall be a refund of any amount paid to the Company.


This Agreement shall be governed by and construed and enforced in accordance with the laws of the State of Indiana, United States as they apply to contracts entered into and wholly to be performed in the State of Indiana, United States. The Federal and State courts within the State of Indiana, United States shall have exclusive jurisdiction to adjudicate any dispute arising out of or from this Agreement.


The Agreement constitutes the entire agreement between the Parties with respect to their relationship, and supersedes all prior oral or written agreements, understandings and representations to the extent that they relate in any way to the subject matter hereof. Neither course of performance, nor course of dealing, nor usage of trade, shall be used to qualify, explain, supplement or otherwise modify any of the provisions of this Agreement. No amendment of, or any consent with respect to, any provision of this Agreement shall bind either party unless set forth by writing, specifying such waiver, consent, or amendment, signed by both parties.

The headings of Sections in the Agreement are provided for convenience only and shall not affect its construction or interpretation.


The Agreement may be executed in one or more counterparts (including by means of mail or electronic mail/e-mail via PDF), each of which shall be deemed an original, but all of which together will constitute one and the same instrument.


The provisions of the Agreement shall be deemed severable, and the invalidity or unenforceability of any provision shall not affect the validity and enforceability of any other provision hereof. If any Section, subsection, sentence, or clause of the Agreement shall be adjudged illegal, invalid, or unenforceable, such illegality, invalidity, or unenforceability shall have no effect on the Agreement as a whole or on any Section, subsection, sentence, or clause hereof not expressly so adjudged.


The waiver or failure of the Company to exercise waiver in any respect, for any right provided herein, shall not be deemed a waiver of any further right pursuant to the Agreement.


The Agreement may not be assigned by either of the Parties without the express, written consent in advance of the other Party.


In the event that any cause beyond the reasonable control of either of the Parties, including, but not limited to: acts of God, war, curtailment or interruption of transportation facilities, threats or acts of terrorism, State Department travel advisory, labor strike or civil disturbance, make it inadvisable, illegal, or impossible, either because of unreasonable increased costs or risk of injury, for either Party to perform its obligations under the Agreement, the affected Party’s performance shall be extended without liability for the period of delay or inability to perform due to such occurrence.


The Client understands and agrees that the Client is 100% entirely responsible for his/her progress and results experienced from the Program. The Company will help guide and support the Client, but the Client’s participation in, and dedication to, the Program is one of many vital elements to the Program’s success.

The Company has not and does not make any warranties, guarantees, or representations, verbally or in writing, regarding the Client’s performance, results, income, revenue, or success. The Client understands that due to the nature of the Program, the results experienced by each Client may vary. The Company does not make any guarantees other than that the Services offered in the Program shall be provided to the Client in accordance with the terms of the Agreement.


Fitting Healthy Habits Into Your Current Lifestyle

I Failed At My 2022 Goals – Here’s What You Can Learn From It

I Failed At My 2022 Goals – Here’s What You Can Learn From It

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When I look back on 2022, it was a year of lessons. 

Good ones and hard ones. New Year’s resolutions come with a feeling of excitement. It’s a fresh start in the day-to-day world that we live in. However, as you see people preaching, “set your resolutions” or “what are your goals,” it’s important to reflect on the year prior. What worked and what didn’t?

In today’s podcast episode:

  • I am reflecting on the goals I missed and the lessons I learned.
  • We talk about my word for 2023.
  • Most importantly, I’m sharing my take on how YOU can learn from my failures.

We touch a little bit on goals throughout the episode, but to dig more into setting achievable goals, don’t miss episode 12

Know Your Body 101

It’s easy to rely on that third cup of coffee to power you through the afternoon, but what about the season of life you are in? Spend three weeks understanding the food you eat and how it affects your energy levels, and get away from feeling hungover and relying on that third cup of coffee.

Learn More About Know Your Body 101


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

A Healthy Lifestyle Doesn't Have to Be Complicated

Do One Thing For Your Health To Finish 2022

Do One Thing For Your Health To Finish 2022

Do One Thing For Your Health To Finish 2022

There are 20 days left in 2022. This makes it very easy to push the idea of working on your health to January. 

You know, January 1st, the start of new things, New Year’s Resolutions, all that jazz.

There’s NOTHING wrong with waiting until January, but do you want to continue to feel the way you do for 22 more days?

Think about that Kristin.

Maybe it’s the feeling of being bloated, lack of energy, trouble sleeping, acid reflux, or tummy issues…

What if you took one step towards solving that problem now and not in January?

How would it feel to walk into 2023 already moving toward your health and wellness goals for the year?

Instead of going all in during a busy holiday season, pick one thing that you know you could focus on throughout the rest of 2022.

Focusing on one thing will allow you time to build a new habit in a busy season of life.

Here are a few ideas:

  • Adding in a vegetable to lunch and dinner.

  • Increase your water intake.

  • Plan your meals for the week.

  • Skip the fast food line and make time to cook at home.

  • Work on the process of getting to know your body so you can make all of the changes come January 1st.

At the end of the day, pick one thing to get started with.

What is your one thing? Comment below & I’ll send you my recipe guide to help you get started.


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

A Healthy Lifestyle Doesn't Have to Be Complicated

Fitting Healthy Habits Into Your Current Lifestyle

Holidays, Conversations, Family, Food, Stress & More

Holidays, Conversations, Family, Food, Stress & More

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A holiday involving food inevitably brings up the conversation around diets, weight loss, and what’s “healthy.”

You know the conversations I’m talking about… “you’ve lost weight, what are you doing? My brothers sisters best friends neighbors did xyz diet, you should try it, etc”

As part of this list, chances are at some point you have been in a season of life where you are focusing on your eating habits. Whether you are in that season or not right now, you do not have to join in these conversations.

Nutrition should be custom to your needs, not someone else’s.

Let’s talk today on the podcast about handling these situations.

The beauty of the human body is that we all respond to food differently.

Instead of joining in the discussion of what diet to do in January… spend your day eating the food on your plate, knowing that you are working towards what is best for you and your body.

Just because that family member encourages you to try a diet, does not mean you have to join in the conversation.

How To Respond When Asked About Your Food Choices:

  • “I’m glad you’re seeing results; I’m currently focusing on what is best for my body.”
  • “I appreciate the conversation, but I’m not on a diet; I’m focused on the long term.”
  • “Great for you! I’ll be here to cheer you on as you continue on your health journey.”

TLDR, you do not need to engage in the diet talk with family if you don’t want to. Just because you’re looking out for yourself, doesn’t mean you need to give those quick fixes the time of day.

I have an important question for you: What food are you most excited to eat this week?


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

A Healthy Lifestyle Doesn't Have to Be Complicated