601.434.1991 mary@backcoach.net

Are you ready to change your health?

People change when the pain of staying the same is greater than the pain of changing.

Change AheadHave you thought about making changes to your health or wellness habits and been unsuccessful? If you are like, well, nearly everyone, your answer is likely to be yes. But why is it so hard to change, especially when it comes to long-term habits?

I think that January is a great time for changing health behaviors, as is February, March, and even September. Why not? When you’re ready to change, you’re ready, regardless of what the calendar says. And if January 1 spurs change, that’s fabulous. The real question is not what day is it, but are you ready for change, and why is changing important to you? Learning about the stages of behavior change can be helpful in developing strategies that will make achieving your health goals more successful. (more…)

Instead of Resolutions, Begin the New Year with a Personal Wellness Vision

Any type of movement is beneficial for preventing back pain.

Every January, many of us begin the new year by making health resolutions, often casting them aside by February. This year, consider a different approach and begin by creating your own Personal Wellness Vision.

The Wellness Vision (and wellness coaching) is based on behavioral psychology, behavior change theory, and takes a long-term, comprehensive, and pragmatic approach. Follow these steps to create your very own customized personal wellness vision, three-month goals, and weekly goals to maximize your chances for success in the new year. (more…)

Before setting New Years Resolutions, begin by taking a look back


You have brains in your head.

You have feet in your shoes

You can steer yourself any direction you choose.

You’re on your own. And you know what you know.

And YOU are the guy who’ll decide where to go.

– Dr. Seuss, Oh, the Places You’ll Go!

As another year comes to a close, many of us look forward and set New Years Resolutions. Before you do, may I suggest that you begin by taking a look back?

Look back upon the last year, and ask yourself some questions. What went well last year? What did you do that you enjoyed, that you found yourself looking forward to? And what did you put up with? What did you dread?

What do you want to have more of in your life, and what do you want to have less of? (more…)

BACKCoach Healthy Holidays Tip: Keep Moving

For your overall health, and in particular if you have back pain, it is essential that you find ways to keep moving throughout the holiday season. As we discussed last time, you may not be able to keep up your normal routines, but you can find ways to fit movement into your holidays.

Ask yourself, can you:

  • Walk or ride a bicycle to work? Can you walk part of the way?
  • Take the stairs instead of the elevator?
  • Find ways to take mini fitness breaks and do three calisthenic exercises, such as push ups, lunges and squats?
  • Awaken 10 minutes early to begin each day with a refreshing morning yoga routine?
  • Take a 20- or 30-minute walk each day? This could be around your neighborhood, a mid-day walk, or even two or three 10-minute walks around your block or building.

There is always a way to fit movement into your days, even during the holidays. Who knows, maybe some of your relatives would like to take a mid-party or after-dinner walk break with you.

What will you do this holiday season to be sure that movement is a part of each day?