how to set yourself up for success

Happy New Year!

The start of a new year inspires many to get a fresh start. We often times will come up with resolutions and goals that we’d like to achieve. When it comes to accomplishing goals, I’ve noticed that WHY you want to achieve a goal and HOW you set that goal can be more important than WHAT the goal actually is. Here are some tips that will set you up for success!


Focus on how you want to feel. Many people will set goals without acknowledging WHY they want to accomplish them. For example, if your goal is to lose weight, your desire may be to feel more confident. If your goal is to get a promotion at work, your desire may be to feel more financially secure. If your goal is to start a family or go on more dates, you’re likely craving love. Acknowledging the feeling that you’re after will help you clarify WHY you want to accomplish your goals. So, ask yourself, ‘How do I want to feel?’

Create connections. Now that you’ve decided how you’d like to feel, it’s time to brainstorm ideas on how you can achieve those feelings. If you’d like to feel creative, your intention could be to paint more. If you’d like to feel love, your intention could be to spend more quality time with loved ones. If you’d like to feel more adventurous, think of a few activities that will accomplish that for you. Get creative as you connect the feeling you desire with a way to attain it.

Set your intentions. Now it’s time to create specific goals that will drive you towards your desired feelings. Instead of simply saying, “I will paint more,” set your intention to create one new painting a month. Instead of, “I’ll do more activities,” write down specific activities like hiking, scuba diving or rock climbing and how often you’ll do them. The key here is to set intentions that are specific and have a timeline or deadline. Here are some examples:

*My desire is to feel more creative and I will accomplish that by taking an art class once a month.

*My desire is to be more adventurous and I will accomplish that by traveling to Europe this year.

*My desire is to experience more love in my life and I will accomplish that by having a weekly date night with my significant other.

Take action by creating new habits. Our day to day habits shape our lives and can if and when we will achieve our goals. Let’s say your desire is to feel stronger and you’ve decided that you will go to the gym three times a week in order to accomplish that goal; it’s important to create new habits that will support your intention. You can get in the habit of waking up early and going to the gym before work. You make it a habit to lay out your workout clothes the night before. You can make it a habit to update your playlist so you’ll always have good music to listen to at the gym. Your habits will either help or hurt your goals, so make sure you create ones that support your intentions.

Get support and accountability. January 1st, we are all motivated, January 15th, we are still going strong, but by February…..not so much. How can you keep that motivation all year long? Easy – get help from people who will support you and hold you accountable! Share your intentions with your friends, family and your health coach. Post your intentions on your Facebook page. Keep a list of your goals visible in your house as a reminder. Send the message out to the universe that you can and WILL accomplish what you’ve set out to achieve.

This year – this day – can be however you want it to be it. Focus on how you want to feel, create connections, set your intentions, take action, create new habits, get support and you’ll create a life you love!

ARE YOU READY TO MAKE 2016 THE HEALTHIEST & HAPPIEST YEAR OF YOUR LIFE? HEALTH COACHING SLOTS ARE NOW OPEN! As a health coach, I make sure that my clients STAY ON TRACK. I provide them with all the tools, support and guidance they need to accomplish their goals with EASE live the life they DESERVE! Email to learn more and sign up!

Be well,


the power of your thoughts

Don’t underestimate the power of your thoughts! There is a strong connection between mind and body, and also between the quality of your thoughts and the quality of your life.

Do not allow negative thoughts to take up room in your precious mind.

Happy thoughts = Happy Life

Be well,


be fearless

“Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and fabulous?’
Actually, who are you not to be?
You are a child of God.
Your playing small does not serve the world.”
– Marianne Williamson

What habits are you holding onto out of fear?
In which areas of your life have you been playing small?
Living in fear will not serve you or those around you.
Step into your full potential. Be fearless.

Xo Tina


5 tips to get the most out of your morning

The way you spend your morning sets the tone for rest of your day. If you are frantically rushing around in the morning or dreading the tasks ahead of you, that energy will stay with you throughout your day. So before you leap out of bed, read these 5 tips to get the most out of your morning and start your day on the right foot!

1. Wake up to your favorite tunes. Instead of waking up to the jarring-sounds of a typical alarm, make one of your favorite up-beat songs your alarm. It will be a much more pleasant way to wake up and even curse your alarm a little less.

2. Express gratitude. Once you’ve hit the snooze button enough times and are ready to jump (or crawl) out of bed, take a moment here to express gratitude for a new day and all the wonderful things this day will bring and set your intention for the day.

You cannot be grateful and unhappy
at the same time.

3. Chug water! Your body has been resting for several hours and will need to hydrate, so have a glass of water upon waking. For an extra boost, have warm water with a squeeze of fresh lemon juice. The warm water gently wakes up your system and the fresh lemon juice is alkalizing to your body and gets your liver going. Warm water + fresh lemon juice is my go-to morning cocktail. 😉

4. Get moving! I get it; we aren’t all morning-people, but try to do a little something to get your blood flowing first thing in the morning. Whether it be a strength training session, going for a run, doing yoga or some simple stretching, movement = energy.

5. Meditate. If your day is anything like mine, it will be pretty non-stop until it’s time for bed. Work, errands, tasks, to-do lists – there is always something that needs to get done. It is very easy to get consumed in the day-to-day tasks of life and to allow yourself and your needs to fall to the bottom of the list. Morning is the perfect opportunity to make some time for YOU before the day begins. Even if it is just for 5-10 minutes, find somewhere quiet to sit, listen to calming music or a guided meditation and “zen out.” You will feel a sense a calm that you can carry with you the rest of the day.


What is your morning routine like?

Be well,