Click here to view online with images.

It’s common to avoid things that make us feel bad, and pain is no different. When moving is painful, it feels easier to move less or want to stop all together. But the more you avoid it, the more you will begin to develop the habit of not wanting to move at all. This lack of motion can actually make your pain worse, reduce your muscle strength and make it harder for you to do certain activities. Once you’re stuck in this cycle (fear of movement, avoiding movement and worse pain), it becomes hard to break it.

To prevent this cycle of pain and fear, try pacing yourself by balancing between movement and rest. Consider the following ways you can pace yourself with physical tasks you want to do:

  • Break activities into mini movements, with rests in between. Do your tasks with frequent rest breaks. In the long run, you will be able to accomplish more rather than attempting to do too much at one time.
  • Work at a slower, less intense pace. Slower movements, like walking instead of running, can keep you from overexerting yourself. Going slower doesn’t mean that you’re not working hard; rather, you’re taking better care of yourself.
  • Switch tasks often. Instead of incorporating the same activity for long periods of time, switch it up. Get up from your desk to rest your neck, back and arms.
  • Use different parts of your body throughout the day. If you’ve been using one part of your body for a specific task, transition to movements that use a different body part every once in a while. This will keep you from putting too much stress on one area.

While pacing might mean you adjust the way you move about, you can still feel good as you achieve things each day. You can apply these methods to your chores, hobbies and physical exercises.

Use the idea of pacing your movements and take time to reflect. Have you ever overexerted yourself with exercise? How did that make you feel? How do you catch yourself doing too much and what will you do if it happens again? Let’s connect to discuss ways you can try pacing this week.

No matter where you are on your OPTAVIA journey, together we can find safe, fun ways to get active — to move your way.

Check out Dr. A’s Element Stories here!

September is Self-Improvement Month, allowing us an opportunity to make a conscious effort to improve our mind and body.

Self-improvement means something different to everyone. However, the basis for any self-improvement goal is learning. Whether we want to master a new skill, take an introspective look at our mindfulness, improve our health and wellness or overcome an obstacle, we must learn to make that improvement. The path we choose can be as varied as the goals we set.

A purposeful plan can set you up for success while on your journey to optimal health and wellbeing. A solid plan builds confidence so you can tackle your health goals and overcome challenges as you work to achieve Lifelong Transformation, One Healthy Habit at a Time ®.

Consider these five steps as you work toward turning your “I cant's” into “I can’s”:

  • Know yourself: Work with me to do an initial health assessment to examine your strengths, goals and next steps. Being honest is critical for the best results.
  • Break it down: Identify milestones to meet along the way. Break them into small action steps to motivate you and keep you moving forward.
  • Celebrate the small wins: That burst of excitement and confidence that comes when accomplishing a goal on your list is priceless, so celebrate that feeling and all the small wins! Reflect on your journey and reward your efforts.
  • Lean on your Community: Independent OPTAVIA Coaches and the OPTAVIA Community are eager to be a source of support along the way. Leverage the resources available to you and don’t be afraid to ask for help.
  • Visualize success: Visualize how you will work towards your short and long-term goals for success. What steps will you take to achieve optimal health? Most important, remember your WHY. Are you striving to become healthy for your family or children? Do you seek the peace and wellbeing that comes from learning and practicing the micro-habits of health? Whatever your WHY, be persistent. Start and take the steps to achieve the success that’s right for you!

Planning is a powerful tool in ensuring longevity and discipline while developing your strategy for self-improvement. Let’s take the beginning of the month to explore the possibilities and ways in which we can improve... together!

Serves 2

Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments

Total Time: 30 minutes


6 tbsp reduced-fat Parmesan cheese

1½ tbsp almond flour

½ tsp garlic powder

¼ tsp black pepper

1 lb. chicken tenderloins

Cooking spray

1 cup shredded cabbage

1 cup shredded jicama

1 cup bell pepper (any color), thinly sliced

2 tbsp Hidden Valley Buttermilk Ranch Light


  1. Preheat air fryer or convection oven to 400℉.
  2. In a shallow dish or pie plate, combine parmesan cheese, almond flour, garlic powder and black pepper.
  3. Dredge chicken in the parmesan-almond flour mixture until well coated.
  4. Spray air fryer basket with cooking spray.
  5. Place the tenders in the air fryer basket in a single layer (you may need to work in batches).
  6. Spray the chicken tenders with cooking spray.
  7. Air fry or bake for 25 to 30 minutes, turning tenders half-way through the cooking time. Chicken is done when a meat thermometer inserted in the center reaches 165°F.
  8. In a bowl, combine the cabbage, jicama and red bell pepper. Toss with the buttermilk ranch dressing.
  9. Serve 2 to 3 chicken tenders (6 ounces total) with 1½ cups cabbage slaw per serving.


Nutrition Per Serving: 370 calories, 10g fat, 16g carbohydrate, 51g protein

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

Download the OPTAVIA App today!

A New Paradigm of Healthy Living

Growing up in a family burdened by a history of health struggles, Blake came to accept that being unhealthy was an inevitable part of life. Despite a persistent desire to shed weight, the path to achieving this goal remained wrapped in uncertainty. Multiple attempts to lose weight resulted in a disheartening cycle of trial and error, epitomizing the standard yo-yo dieter. One evening, after a grueling day at work, Blake returned home drained of energy, leaving no room for other pursuits.

“I laid on the bed looking at my wife's tearful gaze as she witnessed me yearning for more—a man seeking purpose but hindered by a lack of motivation. I knew at that moment, I had to do something.” This somber moment acted as a catalyst, propelling Blake to seek change. The realization that action was imperative led him to seek guidance from an independent OPTAVIA Coach who would prove to be his guiding light. Under the tutelage of his Coach, Blake embarked on OPTAVIA’s transformative program that became a lifeline.

“While on Plan, I discovered a vibrant sense of Community and an unexpected level of accountability.” Empowered by his Coach's influence, Blake embraced the role of coaching in his own life, undergoing a profound metamorphosis. Emerging from the cocoon of introversion, Blake bloomed into the extrovert he had long aspired to be.

With the unwavering support of his wife, Blake's determination only grew stronger. The notion of reverting back to his former self became unfathomable, especially considering the impending arrival of a new baby. The mission to reshape the trajectory of their family's health took on increased significance.

Through coaching, Blake extends a helping hand to others, playing a pivotal role in guiding 23 team members through the transformative process of shedding over 400 collective pounds* within a remarkably short span. The tales of their victories, resilience and challenges struck a chord with Blake, reinforcing the belief that there is power in the OPTAVIA Community. The zest for life radiated by his OPTAVIA companions ignited a similar flame within, prompting Blake to host "Health and Hope" gatherings to further unite the Community that had once rescued him.

By sharing nutritious OPTAVIA Lean & Green recipes and introducing a new paradigm of healthy living, Blake plays a crucial role in fostering a holistic lifestyle for those who choose to embark on this journey of well-being. This transformation not only impacts Blake's life but also enhances his capacity to serve others—an experience that is echoed in the lives of his Clients. The decision to embrace the OPTAVIA program altered the trajectory of Blake's life irrevocably. “Reflecting on the journey forever links me to the pivotal moment when I said "yes" to Lifelong Transformation, One Healthy Habit at a Time.”

*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

Visit me on FacebookVisit me on TwitterVisit me on LinkedInVisit me on InstagramVisit me on Pinterest
Share this with someone:

© 2024 OPTAVIA, LLC. All Rights Reserved