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!

This week’s inspiration is a worship song that I have sang many times but the last time we sang it at church it brought tears to my eyes. No Longer Slaves by Bethel Worship is absolutely a beautiful song and is filled with scripture.

I’m no longer a slave to fear
I am a child of God
I’m no longer a slave to fear
I am a child of God

You unravel me with a melody
You surround me with a song
Of deliverance from my enemies
Till all my fears are gone

From my mother’s womb
You have chosen me
Love has called my name

I’ve been born again into Your family
Your blood flows through my veins
You split the sea so I could walk right through it

My fears were drowned in perfect love
You rescued me so I could stand and sing
I am a child of God

God sent his one and only son to die on the cross for us and once you are led by the Holy Spirit you never have to be a slave to fear again (Romans 8:14-15). God is in our presence, He will save us and rejoice over us. He will exalt over us with loud singing (Zephaniah 3:17). God rescues us from our enemies and delivers us from violence (Psalm 18:48). God made each one of us in our mothers’ womb. We are fearfully and wonderfully made (Psalm 139:13-14). God used Moses to split the sea for the children of Israel, to save them from the Egyptians (Exodus 14:21-29). These are some scriptures that I found in the song.

In this song you can replace the word “fear” with any word or phrase. I have currently replaced the word “fear” with the word “conforming”. I am not going to be who society says I should be, I am going to be the woman that God says I should be. Being a woman of God is not an easy task, Satan will do his very best to hold me back. But this song reminds me that I am no longer a slave.

Worshiping the Lord in song is my favorite way to worship. When I sing, whether at church or in the car on my way to work, I can feel God’s presence. I am untouchable when I worship our good Lord.

God created us for a purpose and we just need to listen to God to figure out what our purpose is. God has chosen us all to speak his Word to others but God has specifically chosen me to help others become healthy. Satan is going to do all in his power to hold be back but I will not let him.

Jesus’ blood is in each of our veins. If you are able to track back your heritage far enough back you will find that you are related to Jesus somehow. That is a great thought, just envision being a distant cousin of Jesus. 

God saved the children of Israel by saving them from the Egyptians. God will save you too, you just have to let him.
  • What has God called your to do?
  • What has God saved you from?
  •  What are you no longer a slave to? 

Have a wonderful and blessed week


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!