We’ve all been there. Starting a new habit with excitement, whether it’s drinking more water, moving your body, or practicing mindfulness, only to lose momentum a few weeks later. The truth is, building habits that last isn’t about motivation or willpower, it’s about creating small, realistic systems that fit into your life and make the habit easier to repeat over time. The first step is to start small and be specific. Instead of saying, “I want to exercise more,” try something achievable like, “I will walk for 10 minutes after lunch three times a week.” Small, concrete actions are easier to stick with and help build momentum. Making the habit easy to do is just as important. Set up your environment to remove barriers. Keep a water bottle on your desk if you want to drink more water, or pre-cut vegetables if you want to eat more of them. The less effort it takes, the more likely you are to follow through.
Linking new habits to things you already do can also help them stick. For example, if you want to stretch daily, do it right after brushing your teeth in the morning. Habits attached to existing routines feel natural and are easier to remember. At the same time, it’s important to focus on consistency, not perfection. Missing a day doesn’t mean failure, what matters is showing up over time. Even small steps count, and repetition is what turns actions into automatic habits. Tracking your progress is another powerful tool. Whether it’s a habit tracker, journal, or app, marking your wins helps you see progress visually and keeps motivation high. Habits are also easier to maintain when they’re meaningful. Connecting your actions to a deeper purpose, like improving energy, mental clarity, or overall health, gives you a reason to keep going when life gets busy.
Support and accountability make a huge difference too. Sharing your goals with a friend, joining a community, or working with a coach can provide encouragement, guidance, and adjustments along the way. And don’t forget to celebrate small wins. Completing your first week of workouts or consistently drinking water each day is progress and deserves recognition. Building habits that last isn’t about forcing yourself or relying solely on motivation, it’s about designing your life so the behaviors you want to maintain naturally fit. Start small, make it easy, track your progress, and focus on consistency. Over time, these intentional steps turn into habits that last, helping you create lasting change for your health and wellbeing.
-- Vivian Stone, AFPA-CHN, CPT, CNC
August 10, 2025
When it comes to exercise, you’ve probably heard people debate which type is “best.” While there’s no one-size-fits-all answer, strength training offers benefits that make it a powerful choice for almost anyone. Unlike cardio, which primarily focuses on cardiovascular endurance, strength training helps build and maintain muscle, improve bone density, and boost metabolism. This means your body becomes stronger, more resilient, and more efficient at burning calories, even when you’re at rest.
Strength training isn’t just about lifting heavy weights or bulking up, it’s about improving overall function and movement quality. Bodyweight exercises, resistance bands, and functional movements all count and can be adapted to any fitness level. Beyond the physical benefits, strength training supports mental health by improving confidence, reducing stress, and helping you feel capable in daily life.
Of course, “best” depends on your goals and preferences. If you enjoy running, yoga, or group classes, those are excellent for cardiovascular fitness, flexibility, and stress relief. The key is consistency and enjoying what you do. That said, incorporating strength training into your routine, even 2–3 times per week, offers long-term benefits that few other forms of exercise can match, making it a cornerstone of a balanced fitness plan.
In short, strength training is one of the most effective ways to support long-term health, build functional strength, and feel confident in your body. Pair it with activities you enjoy, and you’ll create a fitness routine that’s both sustainable and rewarding!
-- Vivian Stone, AFPA-CHN, CPT, CNC
July 21, 2025
Polycystic Ovarian Syndrome, or PCOS, is a common hormonal condition that affects people with ovaries, often during their reproductive years. It can impact how your ovaries work, leading to irregular menstrual cycles, difficulty with ovulation, and other symptoms like acne, excess hair growth, or changes in weight. While the exact cause isn’t fully understood, PCOS is often linked to insulin resistance and inflammation, which can affect metabolism and overall health.
PCOS can look different from person to person. Some may experience irregular periods, while others have more noticeable changes in energy, mood, or weight. Because of this variability, management is highly individual. Lifestyle strategies, including balanced nutrition, regular physical activity, and stress management, play a major role in supporting overall health and hormonal balance. Working with a coach or healthcare professional who understands PCOS can help identify patterns, create sustainable habits, and improve quality of life.
While lifestyle changes like nutrition and exercise are the foundation for managing the condition, certain supplements can provide extra support for overall health and wellbeing. For example, myo-inositol and D-chiro-inositol are often used to support insulin sensitivity, while vitamin D can help with metabolic function and hormone balance. Omega-3 fatty acids may reduce inflammation, and magnesium can support energy and mood. Supplements aren’t a cure, but when paired with a holistic approach including balanced meals, consistent movement, and stress management, they can make a meaningful difference in managing symptoms and supporting long-term health.
Understanding PCOS and how it affects your body is the first step toward managing it effectively. With the right approach, many people with PCOS can feel more in control, improve their energy, and support long-term health!
-- Vivian Stone, AFPA-CHN, CPT, CNC
June 28, 2025