Stuck on Your Wellness Journey? 9 Actionable Tips from a Health & Wellness Coach to Move Forward Now
- Brainz Magazine
- Sep 30
- 8 min read
Since completing her studies on plant-based nutrition at Cornell University, Beth Voltz, EdD, has also received coaching certificates from the Food Revolution Network and from Lifestyle Prescription University. In November 2024, her business, "Voltz Health & Wellness Coaching," was spotlighted in the "Plantrician Project".
Do you find yourself wanting to improve your health yet slipping back into old habits despite your best intentions? You’re not alone. Drawing on hands-on experience, a health and wellness coach shares 8 practical strategies, from pinpointing your personal motivation to creating habits that truly stick, to help you break the cycle and reach your health goals. These expert tips are designed to be actionable and effective, providing you with the tools you need to stay on track and achieve real change in your wellness journey. Ready to get motivated? Let’s dive in.
1. Clarify health goals
What improvements in your health/wellness would you like to see going forward? Make a list. Be specific so that you can evaluate whether you’re staying on course over time. For example, you might wish to achieve a specific lower blood pressure, A1c level, or reach a certain weight, or increase the time spent sleeping per night. Make sure these are goals that are important to you and not just someone else’s idea of what you should be striving for.
2. Take account of your values to determine your “why”
Next, let’s reflect on the things you value most in your life. Is it having a successful business, supporting your community, expressing your creativity, helping others, pursuing personal growth, maintaining your health and wellness, or being there for your loved ones? Perhaps you find fulfillment in traveling, learning new things, or getting involved in causes that matter to you. What do you enjoy doing most? What kind of things do you spend your time and money on? Consider why these things matter most to you, how they influence your decisions and actions. Exploring your reasons can uncover your true underlying motivation for change and deepen your self-awareness. Write these down, then prioritize them.
3. Connect goals to values
Once you’ve identified your key values, take time to actively connect them to each of your goals. Why is each goal important, and how does it align with my values? Start by asking yourself concrete questions like, “In what ways can my top value shape my approach to this goal?” For example, make a list of three ways your top value might influence how you pursue each goal.
To make this process easier, consider these prompts:
List three ways your top value could influence your mindset for each goal.
Reflect on how achieving your goals can help you live out your values in daily life.
Here are some varied examples. If your top value is helping others, think about how improving your health could give you the energy and stamina to volunteer more or care for loved ones. If your value is creativity, consider how your goal of advancing your career could allow you to bring new ideas to your work and express yourself in innovative ways. For those who value family, reflect on how reaching your financial goals might enable you to support and spend quality time with loved ones. By making these connections, you’ll find deeper motivation and clarity for your wellness journey.
4. Choose one
Now that you have identified meaningful motivation to improve your health or wellness, choose one specific goal to focus on. Often, success in one area of our lives spills over into others and boosts our confidence enough to want to continue to move forward. For instance, if you start exercising regularly, you may find that you also begin making healthier food choices and feel more energized throughout the day.
5. Create actionable steps and evaluate progress
Taking small, clear steps is the foundation of lasting change. When you set out to build a new habit, whether your goal is to gain weight, sleep better, or improve your fitness, focus on simple, achievable actions that you can celebrate and build on. Each small success boosts your confidence and creates positive momentum.
As you put your plan into action, remember that tracking your progress and reflecting regularly are just as important as the steps themselves. Ask yourself questions like:
Did this new habit help me feel better or closer to my goal? (For instance, did going to bed earlier leave you feeling more rested in the morning?)
Was I able to stick with this habit most days this week? If not, what got in the way?
Did I notice any changes in my mood, energy, or motivation?
Is there anything I can tweak to make this habit easier or more enjoyable?
Use your answers as a guide. If you find your new bedtime routine helped you feel more refreshed, keep it going, or even shift your electronics cut-off time a bit earlier if you’re ready. If you struggled to stick with it, try a smaller step like dimming lights 15 minutes earlier before adding more.
Here are more examples of common wellness goals:
Improving fitness: Start with a five-minute walk after lunch each day rather than aiming for a full workout immediately. Ask yourself at the end of the week, “Did I walk most days? Did I feel more energized after walking?” Adjust by adding a few minutes or trying a new route if you’re ready for more.
Gaining weight: Begin by adding one healthy snack like a handful of nuts or a smoothie between meals. Reflect, “Did I remember to have my snack each day? Did it help me feel more satisfied? Do I need to set a reminder, or try a different snack that I enjoy more?”
The key is to start with actions that feel easy and doable. By choosing simple steps, you set yourself up for consistent wins, which makes it easier to stay motivated and tackle bigger changes over time. Keep reflecting and adjusting as you go, and remember progress is about building on what works for you.
6. Accountability
We humans are a social lot. Finding a supportive group can significantly boost your motivation and help you stick with your wellness goals. There are many practical ways to connect with like-minded people, for example, search for Facebook groups dedicated to fitness challenges, join local walking or running clubs you find advertised on community boards, or participate in online forums related to your interests. Even friends or family members in your own home can become part of your support network. Another powerful option is to join a health and wellness group coaching program. Group coaching programs often provide expert guidance, accountability, and a sense of camaraderie, making it easier and more enjoyable to achieve your health goals and more sustainable over time.
7. Have fun and enjoy your success
Some people enjoy making a game out of their efforts, such as indulging in a 20-minute bath as a reward for going to bed on time seven days in a row. There are many ways to reward yourself for sticking to new habits, treating yourself to a favorite book, a new outfit, enjoying a special meal, taking time for a creative hobby like painting or gardening, or even going for a walk with friends. You might also enjoy smaller rewards, such as a moment of mindful gratitude, a smile, or a pat on the back. Take note of how you feel when you’ve accomplished your new habit(s) and give yourself credit for making a decisive step in your life, no matter how small. Positive reinforcement, such as rewarding yourself, works because when you associate good feelings with your new habit, your brain is more likely to repeat the behavior. Over time, this helps make your new habit stick and keeps you motivated to continue.
8. Never give up
It’s perfectly normal to have days when motivation dips. In those moments, reconnecting with your core values can reignite your drive. Take a moment to reflect on what brings you joy and fulfillment or consider times when you felt truly proud of yourself. For example, maybe staying active helps you feel energized, supporting a loved one gives you purpose, or volunteering connects you to something bigger.
Once you’ve clarified your current values, ask yourself if your goals still align with them. If you notice you’ve veered off course or taken on too much, don’t be afraid to adjust. Sometimes, a fresh, related challenge that excites you is just what you need. Focus on the journey and the positive changes you’re making, rather than just the outcome. One way to refocus your motivation is by tracking your progress in a journal, setting smaller milestones to celebrate along the way, or rewarding yourself for healthy choices. For instance, I once found myself straying from my evening routine, but when I started jotting down how I felt after getting a good night’s sleep and celebrated reaching several days in a row, my enthusiasm returned, and I felt more connected to my health goals.
Remember, motivation isn’t just about willpower, it’s about building small wins and staying true to what matters most to you. Your efforts are laying the foundation for lasting change, and every step forward is something to celebrate. As someone wisely said, “Don’t let life change your goals, because achieving your goals can change your life.” Keep going, you’re making meaningful progress, one choice at a time.
9. Consider hiring a health and wellness coach
Numerous research studies demonstrate the effectiveness of health coaching in supporting people on their well-being journeys. For instance, a 2023 randomized trial published in BMC Primary Care found that older adults who participated in a theory-driven health coaching program experienced both short-term and sustained improvements in health outcomes. Another study in JAMA Internal Medicine reported that intensive lifestyle interventions, facilitated by health coaches, were associated with positive changes in physical activity and overall well-being for individuals with Type 2 diabetes. A certified health coach can offer guidance, motivation, and feedback to help you make meaningful progress, gain greater self-awareness, and take effective steps towards improved wellness. Whether you choose individual or group coaching, partnering with a health and wellness coach can be a valuable resource in working toward lasting health improvements and a “healthier, happier you.”
Let's work together to make your health goals a reality
If you are ready to take the next step in your health journey, I can provide personalized guidance, accountability, or an extra boost of motivation through health and wellness coaching. I’m here to help you move forward. With experience helping clients achieve lasting results, I am committed to supporting you every step of the way. Schedule your free consultation to discuss your goals, explore personalized strategies, and receive expert advice tailored just for you. Together, we’ll create a plan that fits your needs and sets you up for success. Reach out today, your future self will thank you! To reserve your spot, follow this link.
Read more from Elizabeth Voltz, EdD
Elizabeth Voltz, EdD, Health & Wellness Coach
Beth Voltz experienced her own transformation through plant-based eating. This propelled her to study wellness and nutrition coaching. She is enthusiastic about assisting others in their health endeavors, supporting them each step of the way through coaching, on the "journey to a healthier, happier you!"
References:
Potempa K, Calarco M, Flaherty-Robb M, Butterworth S, Marriott D, Potempa S, Laughlin C, Schmidt P, Struble L, Harden K, Ghosh B, Furspan P, Ellis A. A randomized trial of a theory-driven model of health coaching for older adults: short-term and sustained outcomes. BMC Prim Care. 2023 Oct 5;24(1):205. doi: 10.1186/s12875-023-02162-x. PMID: 37798658; PMCID: PMC10552322.
Huckfeldt PJ, Yu JC, O’Leary PK, et al. Association of Intensive Lifestyle Intervention for Type 2 Diabetes With Labor Market Outcomes. JAMA Intern Med. 2023;183(10):1071–1079. doi:10.1001/jamainternmed.2023.3283
Daugherty, Hahn, John Julio. Primary Care Transformation: A Team-Based Care Model. AJMC. 2023 Sept 11:3.
