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How to Change Your Ways

How do you eat an elephant? One bite at a time! *mic drop* blog post done!! #bam

OK, yes...we can talk about it.

Are you an all or nothing person? I can be and it has taken many years, and much life, to learn to take my time, make mistakes, enjoy the journey, and do it one bite at a time. Have I mastered it? Nope, not at all. But I keep trying, wanna join me?

Making change is hard, we will use nutrition, but hey, the principles apply to other things too (One bite at a time) so feel free to pick the thing you want to work on.

One of my favorite tools as a health and wellness coach is a simple plan, from CCMI - Brief Action Plan. This simple plan allows you to work on 1 thing or 2 things at the most in a manageable way that can promote success. That success enables you to take the next step (bite).

It looks like this:

  1. What would you like to work on during the next 7-10 days?

  2. When and how often will you do it?

  3. How long or how much? (Servings, time etc.)

  4. When will you start?

  5. On a scale of 1-10, how confident are you that you will implement your plan?

Not so bad huh? But it works.

You may be familiar with the idea and know it as SMART Goals. Specific, Measurable, Attainable, Realistic, and Time-bound. It means that you are giving yourself a chance.

Here is what it might look like:

  1. During the next 7-10 days I'd like to eat a healthy afternoon snack and avoid binging around 3:30 p.m. I will eat a more substantial lunch and plan a healthy snack.

  2. I will do it 5 days a week - work days

  3. I will eat enough lunch to feel satisfied (I'm often still hungry, but rushed through) and I'll grab a yogurt and some granola for a snack or apple and peanut butter.

  4. I will start Monday

  5. On a scale of 1-10 I feel like a 8 that I can do this.

See! Had I answered 7 or below I'd want to consider talking it through with a coach and see what my hesitation is. Did I overcommit? Do I have a fear in there? If you don't feel like you could answer 8 and above, go back and review your answers. Are they realistic? Attainable?, etc. and try answering them again.

My example allows me to make small changes in my nutrition, master it, then move on the next thing I'd like to change like for example portion control, no processed foods, no ice cream before bed etc.

Give it a try (click for a Brief Action Plan form)

Once you have determined your plan go over it with a friend or set up a coaching session at and I'll help you with your goals. Then check in with the same friend, or me, about a week later to see how you are doing.

You can do it! Eat that elephant!!

Drop us a line or comment and let us know how it worked for you!


Maybe taking your vitamins is something you'd like to work on. I have developed a habit of having a Shaklee Life Shake for breakfast and taking my vitamins, but I have found that if I don't have my shake I forget my vitamins.

What about you? What could you do to help you remember?

I like know I have good quality, safe vitamins like

Vitalizer™ which is based on 12 clinical studies and the Landmark Study, one of the largest studies ever done on long-term supplement users, which showed that Shaklee supplement users had much better biomarkers for heart, brain, and cognitive health compared to non-Shaklee product single supplement users.†

  • 11% lower cholesterol ratios, a key marker for cardiovascular health

  • 33% lower levels of triglycerides, a critical biomarker for heart health

  • 36% lower levels of homocysteine, an indicator of brain and cognitive health

  • 59% lower levels of C-reactive protein, a key biomarker for long-term biological stress

Vitalizer uses Shaklee Micronutrient Advanced Release Technology™ (S.M.A.R.T.™), a unique, patented delivery system designed to dramatically improve absorption of key nutrients. The right nutrients, in the right place, at the right time. That's S.M.A.R.T. (Hey look!!! More SMART)

Imagine feeling healthier every day. Vitalizer provides advanced nutrition with a full spectrum of clinically supported vitamins, minerals, antioxidants, phytonutrients, omega-3 fatty acids, probiotics, and more in one convenient Vita-Strip®. With a patented delivery system specially designed to enhance absorption of key nutrients in the body.


I received my Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

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