Skip to content

The Five Steps to Vibrant Health

I have been coaching clients for about eight years and I have found during that time that there are five areas we need to address in order for them to enjoy sustainable change. It’s also how I was able to lose 135 pounds and keep it off for over ten years.

Step One – Mindset

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford

Your mind is very powerful and it can be your biggest supporter or your worst nightmare. You get to decide which one it will be.

The first step in success in anything you undertake is believing you can do it and locking in on the goal. Don’t let anything derail your efforts because nothing is more important than your health.

Getting your mindset rock solid is most of the battle. When I was diagnosed with cancer and dealing with very unpleasant treatment side effects, there was nothing more important to me than avoiding a recurrence. I decided right then that I would take control of my health and I did.

Don’t wait for a catastrophic diagnosis to take control of your own health. With small incremental changes, you can make great strides in turning your own health around.

Step Two – Nutrition

“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

What you eat has far more impact on your ability to maintain a healthy weight than how much your exercise. You cannot outrun a bad diet.

A healthy diet can support a healthy pregnancy, healthy development, healthy aging and can help to minimize the risk of developing chronic, lifestyle related illnesses.

Conditions such as diabetes, heart disease, obesity and even many cancers are linked to our food choices. Choose to eat the foods that provide the nutrients needed to support a healthy body. Doing so may allow you to live your life free of lifestyle medications. I changed my diet and it changed my life. As a result, I feel better than I did 35 years ago. I have more energy than I did then too.

Step Three – Lifestyle

“Healthy habits are learned in the same way as unhealthy ones-through practice.” – Dr. Wayne Dyer

Your daily choices are the decisions that, over time, will either keep you on the path to a long and vibrant life or something less than that.

You should be aiming to move your body about 30 minutes or more daily. That doesn’t mean you have to do anything spectacular. Just get out and take a brisk walk if you’re physically able to do so. No special equipment needed…just feet and shoes.

Do your best to minimize stress. It’s a huge contributor to weight gain. I work with my clients to find creative ways to mitigate the effects of the inevitable stress they have in their lives.

Step 4 – Emotional Health

“There’s a crack in everything. That’s how the light gets in.” – Leonard Cohen

Don’t underestimate the effect of weight change on your emotional wellbeing. When I lost a good portion of my weight, I began to feel insignificant in the world. I took up less space and was not as visible. In a room full of people I felt invisible.

I don’t know if mine was a unique experience but I was able to get over it once I got used to my new size. I help people get used to not having that suit of armor in the extra weight and to find other ways to cope with their new body.

Step 5 – Self-Care

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve from the overflow. You cannot serve from an empty vessel.” – Eleanor Brown

Self-care is far from selfish. If you don’t take care of yourself, you’ll have nothing to give anyone else.

It doesn’t have to be anything more than taking a little time for yourself. Take a nap or a hot bath. Take a walk. Read a book. If you have the time and the resources, get a massage or a facial. Spend time with a friend. Do something that makes your heart happy. Do a little something every day. You deserve it. Everyone does.



I hope you give this information some thought in your own life. You may find if you employ them you’ll have a little more fulfillment in your life.

Do you do any of these things for yourself?

I help women living with or at risk for developing heart disease or other chronic illness that we can manage through lifestyle and nutrition changes. Have you been told that you are on the verge of developing heart disease, or diabetes, or another lifestyle related condition? If so, let’s chat. For a free consultation with me, click here.


  1. Angie on January 11, 2022 at 12:45 pm

    This make so much sense. You cannot live out what you are meant to do if you don’t take care of yourself!

    • Karen on January 11, 2022 at 1:22 pm

      And you also can’t take care of anyone else if you don’t take care of you. Thank you for your comment.

Leave a Comment

For security, use of Google's reCAPTCHA service is required which is subject to the Google Privacy Policy and Terms of Use.