Click here to view online with images.

Connecting with your WHY is fundamental in setting goals for your health and all other areas of your life. In Chapter 3 of Dr. A’s Habits of Health, Dr. Wayne Scott Andersen explains how motivation can affect change. It’s important to focus on what you want in order to achieve long-term results.

Personally rewarding (intrinsically motivated) goals are easier to maintain and will eventually become a habit. Extrinsic motivation is dependent on external rewards that are outside of an individual’s control.

Answer these questions to understand your WHY and determine your intrinsic motivation:

  • What is the end goal? First, define your goal. What would you like to achieve in the next month, 6 months, or year? If you clearly define what you want, you’ll be able to take actionable steps to reach your objective.
  • Why is this goal beneficial for your long-term health? Make a list of all the potential benefits of reaching your goal. You may discover some additional benefits that you weren’t originally seeking in the process.
  • What is the root cause? Understanding the root cause for change is a key factor in achieving our health goals. For example, if you are an emotional eater, your root cause may be that you see food as a comfort outlet. It’s important to address the root cause to eliminate the chance of it resurfacing.

Continue reminding yourself of your reasons for change by writing them down in a journal or pinning them to a vision board where you will see them regularly. That way, you’ll have the confidence and momentum to achieve success.

Ask me, your OPTAVIA Coach, for additional tips on defining your why and identifying your intrinsic motivation on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Join this week’s Habits of Health® Webinar, Pain Pushes—Desire Pulls, on Wednesday, June 26th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Certified OPTAVIA Coach, Craig Blanchette.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

Or Dial (US Toll):

And Enter the Pin: 113312513#

Sleep plays an important role in physical health, brain function, and emotional wellbeing.  How you feel during the day is partly due to your quality of sleep at night. After your nighttime routine, it’s important to create an optimal sleep setting. In Chapter 17 of Dr. A’s Habits of Health, Dr. Wayne Scott Andersen offers some tips for creating a healthy sleep environment:

  • Turn off the lights. As you’re preparing for bed, dim the lights in your bedroom so your body can start to wind down. When it’s time to go to sleep, turn the lights off and make sure your room is completely dark. Use blackout curtains or blinds to block moonlight or street lights.
  • Your bed. The quality of your mattress can affect your sleep. Choose a mattress with the most comfortable level of firmness for you. A good mattress supports your whole body and keeps your spine in a neutral position. Over time, mattresses will decline in support so consider replacing your mattress every eight to ten years.
  • Room temperature. Make sure you don’t get too hot or too cold throughout the night. The room temperature should be around 68 degrees F. Blankets, sheets, and pillows will help keep your body temperature neutral.
  • Room color. The color of your room can impact your sleep. Soft pastels such as lavender, light blue, and yellow can have a calming effect and make it easier to fall asleep. Neutral and earth tones can also promote relaxation. Try to avoid stimulating bright and bold colors.

If you can’t fall asleep after 20 minutes of lying down, get up and do a relaxing activity such as reading a book or writing in your journal until you feel tired. Then try getting into bed and falling asleep again.

Ask me, your OPTAVIA Coach, for other tips on creating an optimal sleep environment on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

1 Lean | 3 Green | 3 Condiments

Yield: 4 servings

Total Time: 30 minutes


4 cups sliced cucumber

1 pint cherry tomatoes, halved

¼ cup cider vinegar

¼ cup fresh dill, chopped

¼ tsp each (or less) salt & black pepper

1½ lbs. skinless salmon

1 tbsp Za’atar 

4 lemon wedges


  1. Pre-heat oven to 350 degrees F.
  2. To make the salad, combine the first 5 ingredients in a large bowl and toss well.
  3. Season the salmon on both sides with Za’atar, and place on a foil-lined baking sheet. Roast until internal temperature reaches 145 degrees F, about 12 to 15 minutes.
  4. Serve roasted salmon with salad and lemon wedges.

Per Serving: 360 calories | 36g protein | 6g carbohydrate | 21g fat

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

What Matters Most

“Before I found OPTAVIA, I felt trapped in my running shoes and chained to my treadmill. Now I’m able to concentrate on what matters most in my life.”

As an exercise enthusiast and fitness professional, Laura took pride in staying fit and being a role model in her community. However, this was not as easy as she made it appear.

“I tried countless diets (some not so healthy) and food prep plans, which were time-consuming and boring. I would run miles trying to burn off the excess calories I consumed.”

While she was training for her seventh marathon, Laura gained 30 pounds due to poor nutrition and unhealthy eating.

“The weight seemed to appear all at once despite exercising every day. At 175 pounds, I was suddenly a prisoner in my own body. I felt so discouraged and frustrated.”

When she found OPTAVIA, it brought her hope and allowed her to take her life back.

“With the help of my Coach, the support from the Community, and the Habits of Health®, I was able to transform in just a few months* to a person I had never seen before!”

“I have more time to relax and spend time with my family now that I understand how simple, good nutrition will get my body to work for me instead of against me.”

Now that Laura is an OPTAVIA Coach, she enjoys sharing healthy habits with her Clients and giving them the tools to achieve their health goals.

“I enjoy helping others while watching their transformations. My heart sings when I see the joy on other's faces as they reach their goals! I feel I have finally found my life's true purpose!”


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

Visit me on FacebookVisit me on LinkedInVisit me on Instagram
Share this with someone:

© 2024 OPTAVIA, LLC. All Rights Reserved