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 – Give yourself a foundation of balanced nutrition.

It is easy to let nutritional habits slip any time of the year, and each year we hear reports of pounds gained during the holiday season. But, it doesn’t have to be. This year, instead of passively letting nutritional habits slide, focus on providing yourself a solid foundation of balanced nutrition by following these three simple tips.

  • Think each meal as a protein, a complex carbohydrate and a fruit and/or a vegetable. If you stick with this basic formula, it won’t matter as much if you indulge in a cookie here or an eggnog there.
  • Eat three healthy meals or four-to-six smaller meals, whichever works best for you. Schedules and individual preferences can help determine which approach is best for you. Just be sure not to go with more than three full meals, or get into the habit of all-day grazing.
  • Save your splurges until after a meal. You will have less spiking – followed by a sudden drop – of blood sugar and brain chemicals such as seratonin and beta endorphin if you consume sweets or simple carbs after a balanced meal.

There’s nothing fancy here, but if you stick with a plan of providing yourself a solid nutritional base and be deliberate about what and when you splurge, you’re less likely to experience holiday weight gain and more likely to enjoy your holidays.

BACKCoach Healthy Holidays: Make a Plan

As with anything you’d like to accomplish, it helps to have a plan. What will your plans for staying healthy be for the rest of December? Some people like to use a “Plan A/Plan B” approach. Some weeks are Plan A weeks, in which there is time for everything and everything goes as planned. Other weeks are Plan B weeks, in which we just won’t be able to reach our optimum health goals.

Sometimes it helps to have a Plan B prepared in advance. So, when traveling, for example, you may not be able to exercise 5 times (Plan A), but may be able to fit in 3 (Plan B). You may not avoid sweets altogether (Plan A), but may elect to indulge in a treat or two per party (Plan B). The point is that what you do is completely in your control, and you are more likely to be successful if you have a plan.

What will your healthy holiday plan be this year?