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As you're learning to create healthy habits that can lead to optimal health and wellbeing, try to incorporate small movements into your routine, when you’re ready.

Dr. A’s Habits of Health Transformational System encourages you to start practicing the habit of healthy motion simply by walking. Walking is especially powerful because it's sustainable, safe and accessible regardless of your fitness level or age. You don't need special equipment and you can do it almost anywhere: on the treadmill, at the park or around your neighborhood.

Remember, the habit of healthy motion is something you should ease into at your own pace. Then, when you're ready, try these:

  • Pump your arms. Did you know you can also get an upper body workout from walking? Pump your arms up and down as you walk to build stronger muscles in your back, shoulders, and arms.
  • Use your core. Your core muscles help you maintain good posture and resist slouching. Engage your abdomen by tightening your stomach muscles and straightening your back while you walk.
  • Pick up the pace. Try to mix up your typical routine by adding small intervals at a slightly faster pace. For example, if it usually takes you 15 minutes to complete your routine, try to do it in 14 minutes. By making a conscious effort to pick up your pace, you will challenge yourself and elevate your heart rate at the same time.
  • Make it social. Invite a friend, neighbor or family member to take a walk with you! While you’re burning calories, you’re also building and nurturing social bonds.

Don’t underestimate the power of a good walk or hike! Next time you go for a stroll, consider your goals and adjust your routine at your own pace to optimize your walk.

As your independent OPTAVIA Coach, you can reach out to me about other ways to enhance your healthy motion on your journey to Lifelong Transformation, One Healthy Habit at a Time.®

Check out Dr. A’s Element Stories here!

This week is Simplify Your Life week. Similar to spring cleaning, Simplify Your Life week is all about decluttering your life both physically and mindfully to reduce stress and anxiety. This week, focus on the physical and cognitive areas of your life that could use a little simplification. Using this time to refocus, declutter, and simplify creates space for you to continue to build healthy habits such as Healthy Mind and Healthy Surroundings. Use the next seven days to get rid of things that cause you stress and anxiety.

Simplifying your life is about the objects and things in your life as well as the mental and emotional elements that are unseen but vital to your existence. This week, choose one area of your life to simplify. For the next seven days, focus on that area as best you can.

Ask Yourself:

  • Are there areas in my home that cause me distress?
  • Are there thoughts that keep me from enjoying my life?
  • Are there habits I can eliminate to simplify my life and decrease my stress?
  • What is one thing I can do this week to simplify my life?

Here are a few ideas when aiming for more simplicity:

  • Declutter or clean for 15 minutes a day.
  • Throw away, give away or donate one item a day.
  • Meditate for 15 minutes a day.
  • Make a schedule (for work projects, social activities, family events, etc.).
  • Set a bedtime and go to bed at that time no matter what.
  • Treat yourself with a healthy activity you enjoy like a massage, yoga, dancing, movie, dinner, live music, walking, hiking, karaoke, reading or a night out with friends.
  • Focus on one space to declutter and organize in your home or office such as your junk drawer, kitchen cabinet, kitchen counter, bedroom closet, living room table, kitchen table, etc.

What would your simpler and healthier life look like? Reach out to me! Let’s talk about some of the ways you can start practicing simplicity in your life.

Yield: 2 servings

Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments

Total Time: 30 minutes


4, (4-oz.) tilapia filets

¼ tsp garlic powder

¼ tsp chipotle chili powder

½ tsp salt, divided

2½ cups finely chopped red or green cabbage

1 tsp lime juice

4 tbsp guacamole

½ cup coarsely chopped cilantro, divided

4 large Iceberg lettuce leaves

2 tbsp light sour cream


  1. Season the tilapia with garlic powder, chipotle chili powder, and half of the salt.
  2. Place fish on a parchment lined sheet pan and roast at 450°F for 8 minutes or optionally, air fry at 400°F for 6 minutes. Gently break apart each filet with a fork.
  3. For the cabbage slaw, combine the chopped cabbage with the remaining salt and lime juice and massage thoroughly.
  4. Add the guacamole and half of the cilantro. Combine well and set aside.
  5. To serve, place about 3/4 cup of the cabbage slaw in each lettuce leaf and top with a quarter of the cooked tilapia and a ½ tablespoon of sour cream; repeat with remaining ingredients. Garnish each plate with 2 tablespoons of cilantro. Two prepared fish tacos per serving.

Nutrition Per Serving: 340 calories, 49g protein, 12g carb, 11g fat

Discover other plan-approved Lean & Green recipes in the OPTAVIA App. 

Download the OPTAVIA App today!

Growing Pains, Life Changing Gains

Taking a trip down memory lane, Montina recalls having an unhealthy relationship with food since the young age of 5 that continued through the different stages of her life. Like many emotional eaters, her unhealthy eating habits were a way to self-soothe. During her college years, things began to shift positively for Montina until she experienced a traumatic event, which caused her to backslide into old, unhealthy eating patterns. “I spiraled in many ways at that point. Food was again my safe place, but I added alcohol to numb the feelings. The alcohol was short-lived, but food remained my comfort.”

During her young adult years, Montina began to see the world through a new set of lenses. “My new perspective was divinely inspired, and no longer hurt and shame inspired.” The process of overcoming her trauma took years and culminated with her reaching out to an independent OPTAVIA Coach about OPTAVIA. “That fateful day I said ‘Yes!’ to my health and ultimately ended an unhealthy cycle that started 46 years ago. That is the true transformation for me. The 105 lbs. lost* is just a bonus.”

Despite the emotional and physical successes Montina had achieved through OPTAVIA after just a few months, she had no desire to become an OPTAVIA Coach. As the caretaker for an elderly father living with dementia, she felt that she did not have enough time to be a Coach. “It was about 4 months into my health journey when an acquaintance saw my picture and commented on my significant weight loss. I gushed over this life-changing program, telling her how my life had changed in virtually every aspect. In that moment, it became apparent that what I needed was passion, purpose and accountability for my health journey. What was missing from my life was the very thing that feeds my soul helping others.”

It's powerful that a chance conversation ignited the passion within Montina that she hadn't felt in a long time. That passion has become her purpose. “I thought as a Coach, if I could help just one person who has struggled like me, it would all be worth it – and it has been!” Her Clients’ success is what makes coaching so gratifying for Montina. From the Client who wanted to fit into her wedding dress, to the mother of eight who was plagued by health issues and found her new lease on life, to the man who chose to get healthy to honor his sister’s passing. The common thread that binds them all together is learning how to create sustainable healthy habits and setting positive examples for others. According to Montina, OPTAVIA is a life-giving and healing gift that keeps on giving and she is excited to continue to share this gift with the world.

*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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