3 Step Process

When I worked as a nutritionist at the Biggest Loser Resort, I saw firsthand what happens when health is treated like a punishment. Guests pushed themselves through multiple workouts a day, restricted food, and obsessed over the scale. While the numbers sometimes changed quickly, the process often left people feeling exhausted, discouraged, and disconnected from their bodies.

That experience became a turning point for me. I realized: health and wellness cannot be built on hustle, punishment, or quick fixes. It has to be something deeper, more personal, and more sustainable.

Here’s the philosophy I now live by and share with my clients.

Step 1: Define What Health and Wellness Means to You

The very first step is to create your own definition. Forget society’s version, forget what you’ve been told — what does health mean in your life?

For some, it may mean:

• Having enough energy to enjoy the day without crashing.

• Feeling confident in your body, regardless of size.

• Experiencing less anxiety and more peace.

Take time to reflect. Write down what feels true for you.

Step 2: Create a Vision or Path

Once you define it, you need a vision — a direction that inspires you over the long term. This isn’t a destination you arrive at, it’s your compass.

Examples of vision statements might be:

• “I want to age with strength and independence so I can travel and keep up with my grandkids.”

• “I want to feel balanced mentally, emotionally, and physically — not trapped in cycles of burnout.”

• “I want healthy habits that feel natural, not forced.”

Your vision becomes the filter for your daily choices.

Step 3: Set Three Practical Goals

Finally, we ground the vision with small, practical goals. I recommend setting no more than three at a time so they feel doable and focused.

Examples might be:

• Drinking enough water in the day.

• Adding one more serving of vegetables to each meal.

• Setting aside 15 minutes for stretching, walking, or movement.

Goals give you feedback! It is not whether you “succeed” or “struggle,” you learn something that helps you adjust and keep moving in alignment with your vision. With each of these goals list 2-3 actions that will help ensure success.

Final Reflection

So instead of chasing hustle culture or punishing yourself into health, I encourage you to pause.

What does health and wellness truly mean to you?

Take a few minutes this week to journal on your definition. Once you know your meaning, the path forward becomes so much clearer.