How To Set Health Goals & Stick To Them

Setting health goals, and more importantly sticking to them, can be hard. Many people set lofty objectives for themselves and run out of steam before they can achieve them. 

There are several elements that go into achieving goals. The kind of goals you set for yourself, the timeline, and the method you use to reach them are really big contributors to your ultimate success.

The same guidelines apply for everything from health and wellness like weight loss to business building goals and a successful family life.  Next time you want to set a health goal that you can actually achieve, follow these simple steps:

1.    Be specific
When you set a health goal, choosing something specific is going to make it much easier for you to reach the end results that you want. Instead of saying, “I want to start running,” say, “I want to train for a 10K.” Defining the goal will give you something much more concrete to work towards. Just think how great you'll feel after you run a 10K race instead of running a few times and then giving up.

2.    Be reasonable
If you want to incorporate your goal into your schedule, choose one that fits seamlessly into your life. For example, if you are a mother of three with a full time job, it might not be a good idea to start training for a marathon if you don't have the hours required for training. Instead, choosing a 5K will get you running and feeling great without the major commitment of time that you don't have.
3.    Set action steps
Goals are much easier to reach when you have small victories along the way. If you are following a training plan, it’s easy to schedule in action steps by adding on mileage or exercises each week. If your goal is to start sleeping better, having action steps like disconnecting from technology an hour before bed or going to bed a few minutes earlier each night could help.
4.    Remember your goal
Set daily reminders for yourself to remember your goal. This will remind you why you are working so hard and encourage you to keep going until the goal is met. You could start each day by saying the goal out loud to yourself in the mirror, or set a daily reminder on your phone. Figure out the best way for you to reflect on your goal and do it daily.
5.    Celebrate!
Once you reach your goal, you should feel very proud! Take the time to acknowledge your hard work and give yourself the appreciation that you deserve. 

Do you have any tips for sticking to a health-related goal?

5 Yoga Poses I Use to Start My Day

I have a long family history of joint disease, arthritis and inflammation. So every morning when I get out of bed I take a minute to stretch my body, get the blood flowing and remind my muscles that I'm in charge!

Here are the 5 Yoga poses that I do every morning to get my body moving! Remember to take full deep breaths, filling your entire diaphragm and abdomen, then slowly push the air out of your lungs, tucking your belly button toward your spine.  Allow your body to stretch and elongate. Remember, stretching should NEVER by painful.  And now the legal suits want me to remind you to "consult a physician or healthcare provider before starting any type of physical activity." :)

1. Standing Back Bend and Side Stretches

2. Forward Fold

3. Tree Pose

4. Cat-Cow

5. Down Dog

Should Christians Do Yoga?

I received an email a couple days ago from a wonderful friend of mine. Her basis for emailing was out of concern for my newfound love of "yoga".

As christians, I have found this to be quite the touchy subject and rightfully so. To be a follower of Christ is to be set apart, this I am sure of.  So, to lay to rest the misinterpretation of Western "Yoga" and to also educate myself more on this matter, I thought I'd do some research and share it with you.


There are some major differences in the practice of yoga all across the world. I feel like we need to take a look at the origin of yoga to better understand what it's purpose was.

     Yoga is derived from the Sanskrit word yug, which means “to yoke.” This is a term [most Christians are] familiar with from the Bible (Phil. 4:2; Matt. 11:9). A yoke is a crossbar that joins two draft animals at the neck so they can work together; the term, therefore, is applied metaphorically to people being joined together or united in a cause. In Hinduism, as in many religions, union is desired with nothing less than God or the Absolute, and yoga is the system that Hindus have developed to achieve that end.

The historic purpose behind yoga, therefore, is to achieve union with the Hindu concept of God. This is the purpose behind virtually all of the Eastern varieties of yoga, including some of those we encounter in the West. This does not mean it is the purpose of every practitioner of yoga, for many people clearly are not practicing it for spiritual reasons but merely to enhance their physical appearance, ability, or health.

This is the true purpose and description of yoga. This is the context in which the Hindus created this form of worship and this is in all forms "pagan worship" in the eyes of Christ. There is no doubt about that. As the bible says, "...there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.” speaking of Jesus Christ in Acts 4:12. And knowing how much God loves us, the word says, "You must worship no other gods, for the LORD, whose very name is Jealous, is a God who is jealous about his relationship with you." Exodus 34:14

I do not practice true yoga, which includes (1) moral restraint, (2) religious observance, (3) postures, (4) breath control, (5) sense withdrawal, (6) concentration, (7) meditative absorption, and (8) enlightenment.  I have taken away from yoga the stretches & breath control that improve the quality of my body.

I truly believe there should be a new term to describe the type of routine stretches and controlled regulatory breathing that the majority of Americans use and call "yoga".  It is simply not yoga. In fact, the Hindu culture overall is very frustrated with their religious worship being downgraded and dishonored into mere stretching. That alone tells me that the stretches I am doing are so separated from their original intentions and form of worship, that I am not practicing anything pagan at all.

These routine stretches, paired with controlled breathing have been proven to...

• release tension in sore muscles
• improve flexibility and range of motion in those with injuries and those who are healthy
• improve posture
• oxygenate the blood through improving lung capacity
• calms the body from stress
• lowers blood pressure through decreased heart rate
• elongates and strengthens muscles
• builds lean muscle mass
• improves mood by relaxing stress
• great workouts for those recovering from injuries and those that cannot do regular workouts

I have had great success with my "stretches & breath control" and will continue to move my body in ways that improve my health. I have found that by using this type of exercise at the beginning of my day and pairing it with my devotions and worship music, I have continued making healthier choices throughout my day.

Here are some ways I incorporate my faith in my morning stretching routine.

• listen to worship music as you stretch
• pray as your control your breathing
• allow this to be a quiet time where you wait on God to speak to your heart
• invite friends and neighbors to have a bible study and then stretch
• listen to the bible on cd as you stretch

To each his own. I believe that we are all responsible for ourselves and accountable to God individually. So, take some time to pray and ask God if this is something you should or should not be doing. Allow the Holy Spirit to speak to your heart.


References: WebMD, Mark Driscoll, DoYogaWithMe

Product Review: Free Online Yoga

Welcome to the latest installment of Renew Health Coaching Product Reviews, where we consider books, movies, and other media related to health, food, and personal wellness. Want to suggest something for us to review? Post it in the comments!

It’s not easy to find an accessible, easy-to-follow yoga class – that also happens to be free. Luckily, DoYogaWithMe.com solves many of the concerns people have about starting up a yoga practice. This free online resource offers classes based on level of difficulty, length of class, yoga style, and teacher, right in the comfort of your home. 

Regular yoga practice is proven to do wonders for your body and mind, such as relieve stress and anxiety, balance hormones, and help you tap into your inner self. What we like about DoYogaWithMe.com is that it allows users to customize their classes and experiment with yoga styles to find the right fit for their lifestyle and health goals. A beginner might start with restorative or gentle yoga for a slow-paced, low-impact class, while someone looking for a physical challenge might enjoy a mix of power yoga and advanced level classes.

One of the most important aspects of yoga is proper breath and posture. The site introduces yoga breathing techniques, such as rhythmic breathing, which is excellent for relaxing the nervous system and letting go of emotions. If you are unsure about how to get into a posture, or how to activate specific muscles during the class, the website offers several videos to help walk you through each part of your practice. 

Even if you don’t consider yourself a yogi, there are videos on the site that are relevant for just about anyone. For example, if you tend to get headaches, or neck and shoulder pain, a brief video on head and neck alignment might be a good place to start. Not only do the teachers on the site provide full yoga classes, but they also help explain the anatomy and health benefits of each pose.

All that’s left to do now is get out a mat or blanket, light a candle, and make a cup of hot tea for an in-home yoga studio to enjoy on your own time!

4 Reasons You Should Sign Up For A Race

From a morning jog to completing a marathon, running is a popular sport for a variety of reasons. It’s appealing because besides a good pair of running shoes, you don’t need any fancy equipment or a gym membership.

Runners often claim that running is their “me time,” a way to relieve stress, or even a chance to catch up with friends on a social group run. Of course there are many physical benefits, as well, since a regular exercise regimen keeps your heart healthy, lowers risk of disease, and boosts immunity.

Once you’re comfortable with a basic running routine, you might find yourself interested in participating in a race. While it’s natural to feel intimidated when you’re trying something new, signing up for your first race will give you an exciting boost of self-confidence!

Here are some non-running reasons you should sign up for a race:

There’s no feeling like that of achieving a goal – Race day is about so much more than running a specified distance or having a speedy pace. In fact, many people will choose to walk with friends, or take intermittent walking breaks. Training for a race is a commitment of your time and energy. By race day, you’ll be mentally and physically strong enough to achieve your goal! The sense of accomplishment when crossing the finish line is a reminder that you can achieve anything you set your mind to.

Races create an incredible sense of community – Races are held all over the world from the largest cities to the smallest towns. A quick Google search will help you find a race calendar near you, or check out this race finder from Runner’s World. Meeting new people gives you a sense of community and runners are a friendly crowd – consider all of those released endorphins!

It's a great opportunity to give back – Most races have an entry fee ranging from $10 - $200, depending on the size and location of the race. Choose a race that supports a cause you’re passionate about, and take pride in your donation. If you aren’t up for running a race, there are always opportunities to volunteer with registration, hydration stations, or handing out medals at the finish line.

Races are a lot of fun – The most important part! Many races have live music throughout the course, and fun events with food and beverages afterward. The race environment is a place to embrace your surroundings, smile, and give thanks for your abundant life. Soak it up and remember that you’re part of a greater cause to spread health and happiness!

Have you ever signed up for a race?

Fun Workouts to Try This Year

The New Year is viewed as a fresh start, and a time to make exciting resolutions and intentions for the months ahead. Our goals often fall into categories such as career, relationships, and fitness. While fitness activities can sometimes seem like a chore, especially when working out in the winter months, research suggests that exercise is fun when you find something you enjoy.

To celebrate the New Year, try a new-to-you workout to add some variety to your routine. Who knows? You might achieve your health goals and have a great time in the process! No matter what, you’ll have a new experience to tell your friends and family about.

Here are suggestions for workouts to try this year:

Barre Classes – Ballet-inspired barre workouts focus on small, isometric movements to tone muscles and burn fat. The movements are low impact and always end with a stretching session to promote long, lean muscle. Studios such as The Bar Method continue to open new locations, and offer classes for every level of experience. You can try this option for at-home barre workouts if you prefer to learn some moves for free from the convenience of your living room.

CrossFit – CrossFit is a strength and conditioning program with varied workouts each day referred to as “workout of the day” or “WOD” for short. The classes are typically one hour with a warm-up, the actual workout that averages 20 minutes, and a cool down for stretching and mobility. CrossFit might seem intimidating if you’ve never worked with barbells or medicine balls, but all levels are welcome and each workout can be modified. Here’s some information on how to start.

Yoga – If you haven’t tried yoga yet, now is the time! Yoga is a valuable part of a self-care regimen, and once you’ve learned the basics, you can practice yoga anytime and anywhere. Use Google to locate yoga studios in your area, and be sure to ask about discounts and deals for first-timers. As with all fitness activities, studios offer valuable personal instruction for beginners, but you can also practice yoga at home.

Zumba – Zumba classes have been around since the 90s, and with a following of enthusiastic devotees, it’s here to stay. No dance experience? No problem. The classes are designed for beginners through advanced levels, and the high-energy instructors start slow to teach you the choreography. If you’re worried about feeling self-conscious, remember everyone is focused on his or her own moves. Sign up for a class with a friend and enjoy an hour of dancing to upbeat music.

If you’re planning to start a running routine in 2013, check out our running tips for beginners. Be sure to fuel before your workouts to provide energy, and refuel to repair muscle and replenish energy stores.

As always, when making any fitness changes, be sure to honor your body and make smart decisions.

What workouts will you try this year?

5 Foods To Eat Before A Run

Pre-workout nutrition should focus on slow-burning complex carbohydrates, which provide a steady source of energy and should be consumed thirty minutes to an hour before your run. If you aren’t yet running, consider our tips on how to start a running routine, then fuel up with these nutritious, workout-friendly foods.

Pre-workout Fuel:

1. Bananas – Bananas are high in fiber, easily digestible, and rich in potassium, which can prevent muscle cramps. A naturally portable snack, you can also blend bananas into an energizing smoothie!

2. Nuts and seeds – Almonds and walnuts are full of heart-healthy fats and energy-boosting Omega-3s. Pumpkin seeds also contain Omega-3s and antioxidant vitamins to aid in muscle function.

3. Dried fruit – The natural sugars in dried fruit provide almost instant energy. Try raisins, dates, or dried cherries - or pair your dried fruit with some raw nuts and seeds to make a homemade trail mix or granola with dried currants.

4. Oatmeal – Oats provide energizing B vitamins and gradually release carbohydrates to keep your energy consistent throughout your run. Try this seasonal recipe for oatmeal with raisins, peanut butter, and flaxseed.

5. Sweet potatoes – The low glycemic carbohydrates found in sweet potatoes provide energy without dramatically spiking blood sugar, making them one of the top cleansing foods of fall. They are also full of Vitamins A and C, calcium, and potassium, which prevent inflammation. Try these baked sweet potato fries!

At Renew Health Coaching, we believe that each person has unique nutritional requirements based on factors such as metabolism, body composition, food allergies, and digestive sensitivities. When fueling for fitness, experiment with your food choices and find what works best for you!

What are your go-to foods to eat before a run?

Optimism, Not Shame, Motivates Weight Loss

What kind of motivation spurs someone to lose weight? It’s a $147 billion question – and that’s only taking into account the medical costs in the U.S. alone.

Health authorities have long struggled to find effective ways to curb the obesity epidemic, and strategies run the gamut from regulating soda size to banning chocolate milk in elementary schools.

A new study from Yale University’s Rudd Center for Food Policy and Obesity sheds fascinating new light on why some of these campaigns work better than others. As it turns out, eliciting positive emotions is key.

Harsh anti-obesity campaigns such as that in Georgia – whose ads, billboards, and commercials have featured the tagline “Stop sugarcoating it, Georgia” and blast messages such as “Warning: It’s hard to be a little girl if you’re not” – have taken a stern stance to underscore the severity of the issue.

Yet researchers have found that these messages only elicit shame, an unhelpful emotion that does little to motivate positive behavior change. In fact, stigmatization only reinforces the problem: emotions such as shame, humiliation, and stress often fuel overeating.

Public campaigns can only be successful if they “fit with our sense of ourselves,” says UCLA psychologist Matthew D. Lieberman, who studies the neuroscience of persuasion.  Negative thoughts won’t recruit the neural systems that convert a message into action.

So what kinds of messages are the most effective? Those that emphasize personal empowerment and don’t mention obesity at all. 85% of the participants in the study said they were motivated to make changes by the slogan, “Eat well. Move more. Live longer.”  People also responded well to messages that suggested specific healthy living tips such as, “Eat a variety of colorful fruits and vegetables every day.”

Perhaps this isn’t surprising news. Researchers have found that people who commit to a regular exercise routine don’t do it to lose weight, avoid heart disease, or prevent osteoporosis – they do it simply because they enjoy it.

In short: negativity is defeating, optimism is empowering … and the latter is key to making healthy lifestyle changes in the long run.

The Secret to Exercising Regularly - Enjoy It!

Do you hit the gym each morning to keep osteoporosis at bay? Do you hop on your bike instead of getting into your car to go to work, hoping you’ll avoid heart disease somewhere down the line?

In a recent article in the New York Times, researchers suggest that people will not commit to exercise if its benefits are distant or theoretical. “Feeling happy and less stressed is more motivating than not getting heart disease or cancer, maybe, someday in the future,” said research investigator Michelle L. Segar.

While many people choose to exercise for weight loss, studies have proven that without major changes in eating habits, an increase in physical activity is only somewhat effective. It’s also not very sustainable; people begin to abandon exercise when they don’t see immediate results. Plus, who wants to go to the gym when it feels like a form of punishment for not reaching your goals? The negativity is defeating.

So if weight loss and other health benefits are less effective in motivating people to exercise, what will get them moving? Well-being and happiness, experts suggest. “People who say they exercise for its benefits to quality of life exercise more over the course of a year than those who say they value exercise for its health benefits,” said Dr. Segar.

Making physical activity something you enjoy as a natural part of daily life, rather than something to squeeze in, is also important. This could be as simple as taking a family walk with your spouse or kids after dinner, or taking a fun hip-hop or salsa dance class with a friend. Even small amounts of exercise can enhance your well-being. Here's some suggestions:

• Listen to music while you work out that pumps you up and inspires you
• Get outside and take in the physical beauty of your surroundings
• Participate in team sports – it’s social and your team is counting on you!
• Sign up for a race – it gives you a goal to work towards and the sense of accomplishment when you achieve it is tremendous!

By choosing a form of exercise that you enjoy, you’re more likely to maintain a regular routine. Which type of workout makes you feel energized, less stressed, and downright happy? Some people prefer the treadmill while others swear by their yoga mat. You’ll never knowwhich exercise is best for you until you try it, so mix it up once in awhile. September is National Yoga Month – all the more reason to give it a shot!

Homemade Electrolyte Drink

Homemade sports drink are used to replenish sodium, potassium, magnesium, calcium, and other nutrients.

Healthy Electrolyte Drink

4c warm water
Juice of 1 lemon
2 tsp honey

1/4 tsp sea salt

Mix well. Chill and serve.

Working Off The Calories

Mike's 80 Pound Weight Loss!

    by guest writer: Michael Grajeda

All my life I have been large. They would call it large, heavy, husky and any one of a number of other names. The fact was that I was fat. My parents were raised in a generation that called for a meat and a starch and plenty of it. I was never denied anything I wanted to eat and as much as I wanted to eat it. It was not their fault they simply did not know better.

Over the years I got bigger and bigger until one day in 2011 I weighed myself and I tipped the scales at 422 pounds! How did I let it get this bad? I had always been semi active. I enjoyed sports and played football in high school and liked to work out. But my diet was horrible. I was eating out of convenience and drive-thru's were my quick fix when I was hungry. I made a decision that day to do something that would change my life.

I am no expert on weight loss, I have good days and I have not so good days. I do not let a number define me - I let my lifestyle define me. I am not bound by a ridgid diet plan but a plan that has helped me change my eating habits and encourage more excersise. To date with the help of my wife, Jessica, teaching me how to eat healthier and encouraging me to never give up I have lost 80 pounds! Slow and steady is the focus, tweaking small things in my life and seeing the rewards long term. 

Through my lifestyle changes I am not only continually improving my health, but the lives of my wife and daughter. My daughter will never be made fun of for being overweight, she will be healthy inside and out. She will escape the risk factors and destruction that obesity brings. And my time as her father will not be cut short by my weight or the diseases it would have brought. My weight no longer defines me, who I am as a person and the choices I make define me now.

Amazing Video: Must watch wether you're a parent or not!

The Future Belongs to the Healthy Youth

I'm worth it & so are you!

10 Steps to Make Exercise a Daily Habit

I have always been a couch potato.  Even from a young age, I only ran when being chased...which wasn't very often.  So to say I am out of shape is generous.  I actually enjoy working out.  I know I feel great afterwards, but it's the motivation to get to the gym or get on the workout clothes to go for a jog that keeps me on the couch...or in front of the computer.

I recently read a blog by Leo Babauta, "How to Make Exercise a Daily Habit" and thought that his tips were very practical and have really worked for me the last 3 weeks.  So I wanted to share them with you and encourage you that whatever pace you need to start...the important part is to START!!

Excerpt by Leo Babuta - "How to Make Exercise a Daily Habit"

1.  Set a time. Decide whether you’re more likely to stick with it in the morning or lunchtime or evening, and stick with that time. I’ve set the time of 5:30 a.m. every day, and I’m trying my best not to vary from that time. If you don’t set a time, you’re more likely to put it off until you have more time or energy, and then put it off until the next day. Soon, it’s not a habit at all.

2.  Send yourself a reminder. I use Memo to Me, but there are a number of ways to send yourself an email or text reminder, so you’ll never forget. Then, when you get the reminder, do it right away. Don’t delay it.

3.  Start small. This is perhaps the most useful suggestion of all. When I start exercising, I always start with lots of energy, enthusiasm and ambition. I think I can do more than I can. However, doing too much in the beginning leads to burnout, which leads to quitting your habit. When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress. The key: only do 20 minutes in the beginning, and do it nice and easy. Nothing hard. Even 10-15 minutes is fine at first, if you’re just starting out. The key is to get out there, get your body slowly used to daily exercise, and form that habit.

4.  Progress later. Once your body is used to daily exercise, you can slowly start to increase the amount and intensity of your exercise. Wait at least two weeks before starting to increase — that’s the minimum your body needs to adjust. Once it begins to feel way too easy, you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can gradually increase the intensity — running faster or harder, for example. Try not to increase both distance and intensity at the same time.

5.  Make it pleasurable. If you associate a habit with pain, you will shy away from it. But if it’s fun, you’ll look forward to doing it. That’s why, in this beginning stage of my new habit, I’ve been focusing on pleasure. I go slowly, enjoying the scenery, the fresh morning air, the beautiful sky as the sun rises, the quiet time of solitude and contemplation. It’s actually something I enjoy doing. An mp3 player with some great music helps.

6.  Lay out your gear. The fewer obstacles and less friction there is in forming your new habit, the more likely you are to be successful. If you have to not only wake up early but get a bunch of gear together while half awake, you might just want to go back into bed. But if you lay out your workout clothes and shoes and watch and mp3 player, or whatever you need for your exercise, you’ll be ready to go with no friction at all.

7.  Just head out the door. My rule is just to get my running shoes on and get out the door. I don’t worry about how long I have to go or how hard it will be. Just get out and get started. Once I’ve done that, it’s a piece of cake.

8.  Mix it up. One thing I like about triathlon training is that daily exercise isn’t boring — instead of running every single day, now I’ve got a variety of sports to do, and that makes it much more interesting. But perhaps just as important is that with each sport, I’m using different muscles, especially with swimming. Sure, some of the same muscles are used, but they’re used differently with different stresses on them. What that means is that I’m not pounding the same muscles, every day. That gives them a chance to recover, because without recovery, you’re just breaking your muscles down over and over.

9.  Have a relative rest day. Again, recovery is very important. Which is why you need to give your body a chance to rest. If you’re taking it easy, and only doing 20 minutes, you should be OK without rest days. But it’s still good to have one day of rest, where you’re not doing the same exercises as the other six days. You don’t want to skip the day completely, because then you’re not being consistent with your habit. That’s why I do one day of strength training, where I don’t use the same muscles as swimming, biking and running. If you need more rest, you could just do 20 minutes of walking, or even just a session of meditation. The key is to do something every day, preferably something that gets you moving (meditation isn’t the best example, but at least you’d be doing something) and keeps your habit formation going.

10.  Don’t skip a day. It’s easy to say, “No problem, I’ve been doing it for five days … I’ll just skip today!” But that will make your habit formation harder. Consistency is key, so try not to skip a single day. If you do, don’t beat yourself up, don’t judge, don’t feel bad — everyone messes up sometimes, and habit formation is a skill that requires practice. Just start your 30-day challenge over again, and try to identify the obstacle that led to your skipping a day and prepare for it this time.

Thank you to Leo Babauta for these great tips! :)