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To grow and achieve your holistic health goals when working toward optimal wellbeing, it’s important to learn ways to accept and respect yourself. This practice is often overlooked and forgotten, but it is essential to your health and wellness journey.

Consider these tips when working towards this important goal:

  • YOU are a priority. You are important enough to give yourself the opportunity to change. Be compassionate and give yourself grace, as accepting this altered thinking doesn’t happen overnight. Focus on your positive qualities to facilitate positive change.
  • Take small steps. Incorporate one microHabit at a time, such as healthy hydration, rather than making a drastic change at once. For example, instead of saying, “I’m going to hydrate regularly,” try, “I’m going to keep a journal on how much water I drink throughout the day.” This will enable you to hold yourself accountable. You can also leverage the Habits of Health App.
  • Be consistent. Consistency will yield more positive results. If you happen to experience a setback, acknowledge it, learn from it, and get back in the game!
  • Use your support system. A support team is critical to success. As your OPTAVIA Coach, I’m here to guide and encourage you along your journey. The OPTAVIA Community is also a great resource for valuable tips, resources, insights, and motivation.
  • Celebrate your success. It’s important to reward your efforts consistently while implementing new habits. Recognize your accomplishments when you hit a milestone, even if it’s a smaller one. This will motivate you as you continue working toward your goals.

Ask me, your Independent OPTAVIA Coach, about other tips for achieving optimal wellbeing on your journey to Lifelong Transformation, One Healthy Habit at a Time.

Join this week’s Habits of Health® Webinar, Loving Yourself to Optimal Health, on Wednesday, January 27th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches, Laura & Robert Gaffney.

Please click the link below to join the webinar:

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And Enter the Pin: 113312513#

Oftentimes, our daily schedules are packed with activities and tasks. These busy days can be challenging to set aside time for things that are essential to our optimal health and wellness journey, like healthy motion.

Once you are ready to set the habit of healthy motion into action, try making time in the earlier hours of the day, when you are less likely to be interrupted. Getting up earlier can sometimes be difficult, so here are several tips that may motivate you when laying out a morning motion routine:

  • Write it down. The day before starting your morning motion, mark this event on your calendar. Doing so will train your brain to set aside time for this activity, motivating your body and making you more likely to actually do it.
  • Plan ahead. Choose when and where you will be practicing healthy motion ahead of time. Knowing these details will help you visualize your exercise and get you out of bed.
  • Practice NEAT. NEAT stands for Non-Exercise Activity Thermogenesis, which simply means burning energy through daily activities that do not include sleeping, eating, or exercise. This could include using the stairs, doing dishes by hand, or shoveling snow.
  • Stand instead of sitting. If you work in front of a computer for most of the day consider getting a standing desk that enables you to stand while you work.
  • Ease your way into healthy motion. Take a low impact walk around your neighborhood with friends or family, partake in a virtual yoga class, or practice meditation to set yourself up for success as you progress into your day. You can also listen to music, a podcast, or an audiobook to get yourself in the right mood.

Ask me, your Independent OPTAVIA Coach, how I can help you ease into your early morning movement routine.

Yield: 4 servings

Complete Lean & Green Meal: 1 leanest, 2 healthy fats, 3 green, 3 condiments

Total Time: 30 minutes


2 tbsp canola oil, divided

2 whole eggs + 4 egg whites

¼ tsp each: salt & pepper

2 garlic cloves, minced

2 scallions, minced

1½ lbs. raw shrimp, peeled and deveined

1 cup diced bell pepper (any color)

1 cup chopped green beans

4 cups riced cauliflower

2 tbsp soy sauce


  1. In a wok or non-stick skillet, heat one tablespoon of oil on medium high. Pour in eggs and scramble. Season with salt and pepper, remove from heat and set aside.
  2. Return wok or non-stick skillet to stove-top and heat remaining oil. Add garlic and scallions and cook until aromatic, about 1 to 2 minutes.
  3. Add shrimp and cook for about 2 minutes.
  4. Add bell peppers and green beans, and cook for one minute.
  5. Add cauliflower and soy sauce; toss well.
  6. Once shrimp and vegetables are cooked, fold in scrambled eggs. Divide into 4 equal portions, and serve.

Per serving: 300 calories, 11g fat, 12g carbohydrate, 40g protein


Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals.

Leading the way to helping others!

“I had been the 'big girl' all of my life. I remember dieting before I was 10-years-old and working out for hours at a time. Nothing seemed to help.”

After noticing her brother-in-law’s success with OPTAVIA’s Program, she found an Independent OPTAVIA Coach and decided to give it a try.

“Within a few weeks, I realized this Program was different than anything I had tried before. I discovered it was no longer a question of if I could be healthy, but merely a matter of time until optimal health and wellbeing were my reality.”

After starting on Plan, Christine gained energy, more than enough to keep up with her kids. She also loved the way her clothes fit and her cholesterol improved.

To date, Christine has lost more than 100lbs* - she feels like a new person!

After her incredible transformation story, Christine wanted to share the wealth and pay it forward by becoming an Independent OPTAVIA Coach!

“My life is forever changed since coming full circle, starting as a Client and transitioning to a Coach.

I now live the identity of a healthy person and love every moment of walking alongside others, coaching them as they find their freedom too.”

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

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