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Health and fitness are two of the most significant components that fuel the energy and the quality of our lives. Taking ownership of our health and fitness means we need to accept who we are, take action to reach our health goals, and celebrate our achievements. 

Designing your own health and fitness plan can help you stay on track with your healthy habits and eventually achieve optimal well-being. Here are several ways you can begin designing your health and fitness plan:

  • Physically write down your goals. Write down your goals and the steps to take to reach each goal. Having written goals will make your health and fitness plan objectives clear. When faced with a decision between a healthy or unhealthy choice, remember that making the healthier decision will give you a more significant benefit and greater satisfaction.
  • Determine your WHY. This is the unique aspect of your health plan. Your WHY is what inspires you to take action and sets you apart from everyone else. Determining why you want to live a healthier lifestyle is a crucial part in communicating your purpose and preparing an actionable plan.
  • View challenges as opportunities: The road to success will have obstacles and challenges, but it’s the process of overcoming these that empowers you to transform- welcome challenges as opportunities to grow.
  • Eat healthy. A healthy, well-balanced diet provides the energy you need to stay active throughout the day and is a critical factor for achieving a healthy weight. OPTAVIA’s Fuelings and Plans are designed to provide the right nutrition at every stage of your journey.
  • Manage stress. Realizing you are in control of your life is the foundation for managing stress. Take charge of your thoughts and emotions by identifying the stressors in your life and utilize coping methods that are healthy and productive.
  • Reach out for support. As your Independent OPTAVIA Coach, I'm here to guide and help keep you accountable. Our OPTAVIA Community of like-minded people offers valuable insight that will ignite your health journey, one healthy habit at a time.

Please feel free to reach out to me, your independent OPTAVIA Coach, for other tips and guidance on creating a health & fitness plan!

Join this week’s Habits of Health® Community Time, Designing Your Health & Fitness Plan, on Wednesday, November 4th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Susan Palace.

Please click the link below to join the webinar:

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Building mindfulness into your regular routine will likely bring about improvement in your sense of well-being, relationships with family and friends, your ability to focus, and better overcome the toll of physical and emotional pain. Exercising mindfulness has the ability to lessen stressors in your daily life so you can enjoy it more. Sounds amazing, right?

Follow these tips from to build mindfulness into your life.

  • Practice deep breathing. It is not necessary to meditate for an hour. Take five minutes each day to focus on your breathing. Concentrate on the flow of your breath and the rise and fall of your belly.
  • Tune into your senses. Be present in what you are doing and tune into your senses. Pay careful attention to what you are eating. Notice the color, texture, and taste of food, for example.
  • Simply be. Leave some time in your daily routine to be aware of what you’re doing. Take a step back from hectic times and take time to simply be. When your mind wanders to thinking, bring it back to your breathing.
  • Always forgive yourself. Be kind and forgiving to yourself when you build in a new practice like mindfulness. If you skip meditation for the day, don’t beat yourself up. Go easy on yourself as you gradually build this exercise into your daily routine.

Making this personal investment every day is essential in your quest for Optimal Wellbeing! Ask me, your Independent OPTAVIA Coach, about other ways mindfulness is beneficial.

Yield: 4 servings

Complete Lean & Green Meal: 1 Lean, 3 Green, 1½ Condiment

Total Time: 40-45 minutes


6 cups small broccoli florets 

9 eggs  

1 cup unsweetened almond milk

¼ tsp salt

¼ tsp ground pepper

¼ tsp cayenne pepper  

Cooking spray

4 oz shredded, reduced-fat cheddar  


  1. Preheat oven to 375°F.
  2. In a large microwave-safe dish, add broccoli with 2 to 3 Tbsp water. Microwave on high for 3 to 4 minutes or until tender. Transfer broccoli to a colander to drain off any excess liquid.
  3. Meanwhile, whisk together the eggs, milk, and seasonings in a medium-sized mixing bowl.
  4. Arrange the broccoli on the bottom of a lightly greased 13 x 9-inch baking dish. Sprinkle the cheese over the broccoli, and then pour the egg mixture over top.
  5. Bake for 40 to 45 minutes or until center is set and top forms a light brown crust.

Per Serving: 290 calories, 18g fat, 8g carbohydrate, 25g protein


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

One Text

"I was always the 'BIG GUY' and had struggled with my weight and health my entire life. During my adult life, I had tried every ‘fad’ diet out there, every magic pill, just to yoyo down a little, and then the scale went right back up again."

At the age of 43, Steve delegated himself as the "big guy." His health was at serious risk while he suffered from chronic pain, high blood pressure, and deliberating anxiety attacks.

One day Steve received a text that simply read, "How's your health?" from a close friend. Steve picked up the phone, called his friend, who was an independent OPTAVIA Coach, and placed his first order shortly after.

Steve went from 320 to 218 pounds, losing 102lbs*. "My energy levels are through the roof, and I’ve become a better husband to my wife and father to my kids."

"OPTAVIA literally transformed me from the inside out. The best part is that I didn't have to go it alone! I had my coaches Eric and Cherie are alongside me every step of the way."

Steve was so grateful for his Coaches, improved health, and weight loss* that he decided to become a Coach himself!

"It all started with one text message on that fateful day, 'how's your health?'. 2020 is going to be my best year yet!"

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


Kathy Glazer
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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