Happy New Year ya’ll, I am very excited for what 2017 will hold for us all. Keeping with the New Year’s theme I want to discuss New Year’s Resolutions.

What is a New Year’s Resolution? A New Year’s Resolution is simple, it is a change in behavior. Sounds easy right? Well not so much. According to an article written by Forbes in 2013 only 8% of people who have a resolution will succeed.

Why do they fail?
  • You have too many goals or try too hard.
  • Your goals are too broad.
  • You expect instant success.
  • You don’t enjoy the process.
  • You don’t track your progress
  • Lack of motivation
  • No accountability 
  • You don’t believe in yourself

What do we do to succeed?
  • Be specific. Success is not possible overnight. Take your goal and turn in it into smaller goals to follow and those smaller goals into specific time frame. Don’t forget write them down. The more specific you are the easier you will be able to stick with it. Take it a step further and put together a calendar.
         -Goal: To treat myself better 
         -Specific goals:
               Manicures – Once a month
               Pedicures – Once every 3 months
               Yoga – Once a week
               Massage – Once a month until knots are worked out then, once every 3 months.
               Water intake – Six glasses daily.
               Women’s group – attend the women’s group at church once a month.
               Husband/wife spending time with God – Begin with reading a marriage book together. Three                  chapters a week.
  • Make your goal easy to measure. Use must track your progress which will allow you to always know where you stand. Evaluate and reflect your progress and determine if you need to make changes. If your goal is diet or exercise related keep track of what you eat or your exercise habits. If your goal is a behavior change or mental stability keep a journal. 
  • Motivation is a must, this is what keeps you going. Find this motivation whether it is weight loss, health, an emotional boost, or your family. 
  • Find a friend or a family member that helps keep you accountable. Go public with your goal to a select few. Other people knowing will help you to keep going.
  • Celebrating between milestones well keep your spirits up. Goals can be very difficult so we all need to celebrate even the most minor successes. **DON’T CELEBRATE WITH WHAT YOU ARE CHANGING – don’t celebrate with chocolate or a steak and potato dinner if you are on a diet. 
  • Focus on the behavior you are trying to change and not the result. Chances of you relapsing is higher. Once you reach your goal weight or save a certain amount of money you may slack off. Make what your goal a behavior change, make it a habit. 
  • You must believe that you can do whatever you set your mind to. Without the confidence you will likely give up.
  • This is going to be a long process so make it enjoyable. Having a good time will keep you in good spirits and keep you going. 
  •  If you work too hard you will burn yourself out. Always remember to take small steps, celebrate your wins and have a good time!!

I hope these tips help you out, check out my freebies page for a printable calendar that will help you plan your weeks. I am always happy to help! If you need assistance putting these tips into play shoot me an email and I would love to help.

Have a happy and blessed new year!

Hey Ya’ll! Sorry I am late with this next post, life happens and frankly I just wasn’t ready to publish this one until now.

As a health and wellness professional I see individuals struggle with their health every day, heck even I struggle. I will admit that I am far from perfect and I am still working to accomplish my goals. We live in a society where the 40-50 hour work week, a kid, a dirty house, a husband who travels for work, animals, church and family exists. This is just my normal week, I know there are many of you out there can compile on to that list. Who has time to add cooking healthy meals and regular exercise? I am currently counting my water intake but doing this while at work poses as a difficult task as I lose track of time and my glass for that matter.

Everyone needs a support system, someone to encourage and build them up.  Many people elicit help from a health coach. A health coach is person who is educated in health and wellness and is able to assist others in making healthy life choices. You might be wondering how this works and what you can expect.

  • Wellness vision
              - This vision how you see yourself at your most healthy.
                     *Nutrition, fitness, mental and spiritual.

  • Creating effective goals

             - Define each goal
                    *Nutrition, fitness, mental and spiritual
             - Find a personal motive to help you succeed
                    *Kids, longevity, appearance, self-esteem, etc.
             - Determine obstacles that you will need to over come
                    *Work schedule, kids schedule, health problems, lack of motivation, etc
             - Determine your personal strengths to build from
                    *Perfectionist, schedules, flexibility, able to stick to a plan, etc.

  • Re-evaluation
             - Keeping documentation of process
                    *Journal, planner, daily emails, etc.
             - Evaluate process together regularly
                    *Email regularly with health coach

These three steps is what I use as a health coach to ensure success. Working together on a regular basis will build a support system that most everyone needs. I am offering my readers a free month of coaching so you are able to get a started before the New Year and see if this works for you. Please sign up below and I will email you within 24 hours. 

Have a wonderful and blessed week!
- Kara 

    I Want a Free Month of Health Coaching!

What makes an exercise challenge so appealing? These challenges typically have a picture of a guy with great abs or a girl with a nice butt and a 30 day or six week time frame. Challenges are easy and fun to do with your friends and they pose as a great support system. 

Unfortunately, exercise challenges just do not work for everyone. No two people are made the same way so doing the same exercise challenge as your best friend will not give you the same results. 

Exercise challenges can be a great way to evolve your workout and build a habit if done correctly. There are 5 steps that you need to take to ensure an exercise challenge works for you. 

Build a Habit

Ask yourself if this is something that you will continue with long term. If the answer to that question is no then the challenge may not be for you. You may get fantastic results after 30 days of upping the number of squats you do each day but the minute you stop, those toned legs will start to disappear. Just remember if don’t use it you lose it. You can change any exercise challenge to meet your needs. You may not add 1 squat a day to your routine for the rest of your life but you just may be able to do 10 squats a day 3 days a week. 

Match Your Exercise Level

If you decide to do a squat challenge think about how many squats you can do. If squatting is not a regular part to your routine then you need to start small and work your way up. Know your body! Pain is your body’s way of telling you that you are pushing too hard and injury is counterproductive to your goal. 

Include Rest Days

The purpose of a challenge is to work a specific group of muscles and when you work those muscles they will start to break down. During a rest period the muscles will rebuild themselves to become stronger. If you do not allow those muscles to rest they will not rebuild and will start to deteriorate producing the opposite results of your goal. Over working muscles can lead to injury or a burnout which can be discouraging. Build rest days into schedule and enjoy them!

Make a Schedule

If you have committed to a challenge that does not work with your busy schedule then adjust the challenge. The challenge must fit into your schedule for you to stick with it. 

Support System

Having a strong support system is always a plus. They help keep you motivated and keep you going. 

14 And this is the confidence that we have toward Him, that if we ask anything according to His will He hears us. 15 And if we know that He hears us in whatever we ask, we know that we have the requests that we have asked of Him (1 John 5:14-15). I have strong faith in the Lord and because of that faith the Lord answers my prayers that align with His will. God gave us our bodies and it is our duty and His will that we take care of them. He will help us along the way and give us the spiritual support we need. 

Find a friend, a neighbor, a spouse or a family member to do the challenge with you (at their own pace of course). Tell each other your goals and keep each other accountable. 

Join a social media group to discuss your progress, your success or you struggles. People who are doing the same things you are tend to be extremely supportive. Follow me on Facebook and see what exercise challenge I have started and we can do it together. 

Let's Recap

The purpose of an exercise challenge is to build a habit that you will stick with long term. If you want to succeed you may need to alter the challenge or create your own that fits your needs. Lastly, don't forget your support system.

Please comment below if you have any tips or tricks that you use to succeed at an exercise challenge, I would love to hear them. If you need help starting or altering a challenge to fit your needs I would love to help you.

Have a wonderful and blessed week!


Here is an example of a challenge that will be easy to modify and includes rest days.
This challenge is also easy to modify but has more complex exercises.
If you have any questions about the examples just leave a comment and I will respond soon. 
I am very excited that you have chosen to start this journey with me while I take a swing at the wonderful world of blogging. My passion in life is to share my knowledge and skills with other people in hopes that I can do my part to make a difference and this is why I have started Passionately Healthy. 

When you read my posts you can rest assured that all posts are educated and have been well researched. We will discuss all areas of health and what it takes                                                                    to live a balanced, healthy lifestyle. 

Physical health includes fitness and nutrition. We will look into the newest trends and fads and I will share exercise tips and recipes.

Mental health is something that effects everyone. We will look into depression, stress, bullies, and many other factors that contribute to our mental well-being.

Lastly, spiritual health plays a huge part in obtaining a balanced, healthy lifestyle. I am a Christian woman and have complete faith that “I can do all things through Christ who strengthens me” (Philippians 4:13). We will discuss how a Christian faith effects a healthy lifestyle.

I will post once every week and I strongly encourage your comments, suggestions, and shares on social media. Have a great week and blessed week. I look forward to our journey together!