It’s Time to Make a Change!

Are you ready to make a change? Are you sick of feeling tired all the time or ready to see a change in the mirror?

Now is the time to make a lifestyle change! It takes 21 days to form a habit. Starting July 6th we will be posting inspirational messages and tips to help you be the change that you want to see! There are a couple of things that you should do between now and then to set yourself up for success and get ready for your healthy steps transformation!

First, I would recommend that you figure out your baseline. It is best to determine where you are and what areas of your health that you need and would be willing to change. Here are some questions to help you determine a baseline!

Where to start? How to determine your baseline? Are you eating CLEAN?
C: Consistency/timing/eating around workouts
What does your typical day look like? How many meals do you get in a day? Do you snack or graze throughout the day? Are you eating before and after you workout?
L: Liquids/hydration/alcohol
How much water do you drink a day? What other types of beverages do you drink? Do you drink sugar-sweetened beverages (juice, soda, sweet tea, lemonade, flavored coffees)? How much and how often do you drink alcohol?
E: Eating out
How often do you eat out? Where do you usually go? What do you usually get?
A: Adequate calories/too much or too little
Do you track your food or make a food log? Have you ever use a food tracking application (MyFittnessPal)?
N: Nutritious foods/quality macronutrients over quantity
How many servings of fruits and veggies do you include into your diet? Do you include whole grains into your routine? Do you include protein and carbohydrates with all meals? Do you shop the perimeter of the grocery store?

The next step is to set goals that you would like to achieve over the next 21 days! When setting goals the two most important things to keep in mind are that you want to be specific and realistic! Here are some helpful hints when setting your goals:

Tips when setting your goals:
Look at the big picture first. What are your health/ fitness/ weight/ financial/education/family goals in a specific amount of time- 1, 5, 10 years down the line?
Set smaller goals for what you would like to accomplish 1, 2 3, 6 months.
Have a to-do list
Use a calendar
Set performance goals (ie: lifting weights, weight loss) that will motivate you. Write down WHY it is important for you.
Always have an action plan. Write down the steps you are realistically going to take to achieve your goals.
Stick with it! By telling your family and friends, you will have someone to stay accountable to and keep you motivated.

Questions to ask when starting to set goals:
Where are you now and where do you want to go (long-term)? Then break it up into short-term mini goals.
Where do you see areas that need improvement in your health and lifestyle?
For weight loss: What is your ideal weight? Remember that 1-2 pounds of weight loss is realistic. Rapid weight loss likely means that you are losing muscle and water weight, not fat. The weight didn’t come on in a day and therefore won’t come off in a day. You want to get to a healthy weight circumference (

Are you ready to make a healthy steps transformation without taking a bunch of expensive powders or pills? Take a few minutes between now and Monday to determine your baseline and set your goals! If you have any questions, I would love to help! Email me at!

Instant Access To Free Nutrition Seminar Recording

Nutrition Made Simple Seminar Recording With Nicole Aucoin

About the author

Nicole Aucoin, MS, RD, LD/N

Founder, Healthy Steps Nutrition
Home of CrossFit HSN & HSN Mentoring

Author of Nourish & Healthy Kids Cookbook

Author of The Basics of Nutrition Coaching Course, CrossFit Preferred Nutrition Course

CrossFit Level 2 Trainer