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New Year's resolutions mark the gateway to a fresh chapter, a chance to embark on or reignite your path towards lifelong transformation and ultimate well-being. It's time to stride forward with a revived determination!

Consider your New Year's resolution as more than just a goal—it's a commitment to yourself. Pen it down to solidify your intent. Collaborate with your Coach to craft a tailored strategy for conquering it. Keep it real and achievable, paving the way for triumph. Many resolutions falter when they lack manageable, incremental steps.

Set the stage for success using SMART objectives:

  • Specific: Define your goal intricately for clear direction.
  • Measurable: Break it down into measurable components for tangible progress.
  • Achievable: Plan the steps necessary to attain your goal.
  • Relevant: Embrace the significance of embarking on a lifelong journey towards good health and optimal wellness.
  • Time-Bound: Set a deadline, infusing focus and urgency to manifest your goal.

Every New Year brings opportunities for new beginnings. Reach out to your OPTAVIA Coach for personalized guidance in setting SMART goals and steering your journey towards success!

As we step into this new chapter, kickstart your journey by acquiring and diving into the NEW Habits of Health®Transformational System.

Let's connect today to secure your copy and embark on this transformative experience together!

Check out Dr. A’s Element Stories here!

Ensuring a restful night's sleep is crucial for your physical health, mental clarity, and emotional balance. How you feel when you're awake often ties back to the quality of your sleep from preceding nights.

Sleep serves as a time for your body to recharge, replenish nutrients, and process information. It's a fundamental component for success within the OPTAVIA program. Here are some key practices to consider when establishing your sleep routine:

  • Stick to a consistent sleep schedule. This helps your body establish a natural rhythm, making it easier to fall asleep and wake up refreshed. Irregular sleep patterns can lead to irritability, drowsiness, and mood swings. Remember, weekends matter too! Maintaining a similar schedule every day of the week aids your body in maintaining its rhythm.
  • Limit caffeine intake. As a stimulant, caffeine can disrupt your sleep quality. Aim to avoid it after midday. Instead, opt for calming beverages like chamomile or lavender tea with a touch of lemon in the evening.
  • Relax before bedtime. Engage in calming activities like a warm bath or listening to soothing music to unwind and signal to your body that it's time to wind down. Steer clear of electronic devices at least an hour before bedtime, as they can interfere with sleep. Falling asleep with the TV on isn't conducive to a healthy sleep routine either.
  • Optimize your sleep environment. Ensure your bedroom is conducive to rest—dark, quiet, and at a comfortably cool temperature. If external noises are a concern, consider using a white noise machine to mask disturbances and promote relaxation.

If you're still experiencing daytime fatigue or not waking up refreshed despite these tips, don't hesitate to reach out to me, your independent OPTAVIA Coach. Keeping a sleep diary to track patterns and seeking professional advice from your doctor can also be beneficial. Remember, quality sleep is a cornerstone of achieving optimal health and well-being, complementing proper nutrition, hydration, and exercise.

Feel free to contact me, your independent OPTAVIA Coach, for any inquiries or support!

Yield: 2 servings

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

Total Time: 45 minutes


1½ tsp lemon zest

2 tsp lemon juice, divided

2 tsp extra virgin olive oil, divided

1 clove garlic, minced

1½ tsp finely chopped fresh rosemary

½ tsp kosher salt, divided

1 lb. boneless center loin pork chops

3 cups arugula


  1. Combine the lemon zest, half of the lemon juice, half of the olive oil, garlic, rosemary, and half of the salt in a gallon size zip lock bag.
  2. Add the chops to the marinade, seal the bag, and refrigerate for 30 minutes or up to 2 hours before baking.
  3. Remove the pork from the marinade and discard the marinade.
  4. Heat a non-stick grill pan or skillet over medium-high heat.
  5. Grill the chops for 3 to 4 minutes per side, then transfer to a 450°F oven to finish cooking until the internal temperature reaches 145°F, about 5 minutes.
  6. While the chops bake, combine the arugula and remaining lemon juice, olive oil, and salt in a medium-sized mixing bowl; toss well.
  7. Divide the arugula salad between plates and top evenly with sliced pork chops.


Nutrition Per Serving: 330 calories, 11g fat, 3g carbohydrate, 53g protein

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

Download the OPTAVIA App today!

A Healthy Embrace

Gwen hadn't chosen the path toward poor health; it had slowly crept into her life, catching her off guard. Looking back, she began feeling less healthy in her early 40s. Juggling a full-time job and caring for three children left her neglecting her own well-being. She pushed herself into survival mode, unaware that her health was deteriorating as she focused on everyone and everything but herself.

Life became a struggle. She'd pull over during her short commute for a quick rest or arrive home too exhausted to engage with her family without a nap. Her physical discomfort and fatigue kept her from participating in family activities. Prescriptions from doctors didn't alleviate her misery, and she grappled with being 60 pounds overweight.

Reluctant to seek help, Gwen typically kept her struggles to herself. However, her family—her husband and adult children—became her motivation for change. Understanding that taking care of herself was vital to caring for them, she realized the urgency of altering her habits, diet, and lifestyle.

Seeking guidance from a career coach during this challenging period led her to consider rejuvenating her health and appearance in her 50s. While her family didn't mind her weight, they deeply cared about her overall well-being. Her daughters' concern for her health and their desire to have her as a vibrant part of their lives spurred her into action. 

Fed up with feeling unwell, Gwen found a glimmer of hope with OPTAVIA. With personalized coaching, OPTAVIA 's Habits of Health Transformational System provided her with the tools to redirect habits and overcome emotional eating. The structured nutrition program helped her avoid hunger, which had been a stumbling block in previous attempts to improve her health. The supportive community became her cheerleaders, and unexpectedly, OPTAVIA offered her the opportunity to pay forward the gift of health by becoming an independent OPTAVIA Coach—a role she grew to love.

Thanks to OPTAVIA 's guidance, Gwen regained control of her life, embracing a healthier body, and mind. She credited OPTAVIA 's community and their support for this incredible turnaround.

*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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