If you’ve decided to change a habit-whether it’s quitting smoking, lowering your blood pressure, becoming more active, or doing something else to improve your health – congratulations! Making that decision is the first step toward making a change.
1. Have your own reason
Your reason for wanting to change a habit is really important. Maybe you want to quit smoking so that you can avoid future health problems. Or maybe you want to eat a healthier diet so you can lose weight. If you have high blood pressure, your reason may be clear: to lower your blood pressure.
You need to feel ready to make a change. If you don’t feel ready now, that’s okay. You can still be thinking and planning. When you truly want to make changes, you’re ready for the next step.
It’s not easy to change habits. But taking the time to really think about what will motivate or inspire you will help you reach your goals.
2. Set goals you can reach
When you are clear about your reasons for wanting to make a change, it’s time to set your goals.
- Long-term goals: These are large goals that you want to reach in 6 to 12 months.
- Short-term goals: What are the short-term goals that will help you reach your long-term goals? Short-term goals are the small steps you take, week by week, to improve your health.
- Updated goals: To help you stay motivated, track your progress and update your goals as you move forward.
Try these tips for setting goals.
- Focus on small goals. This will help you reach larger goals over time. With smaller goals, you’ll have success more often, which will help you stay with it.
- Write down your goals. This will help you remember, and you’ll have a clearer idea of what you want to achieve. Use a personal action plan to record your goals. Hang up your plan where you will see it often as a reminder of what you’re trying to do.
- Make your goals specific. Specific goals help you measure your progress. For example, setting a goal to eat 5 helpings of fruits and vegetables 5 days a week is better than a general goal to “eat more vegetables.”
- Focus on one goal at a time. By doing this, you’re less likely to feel overwhelmed and then give up.
- When you reach a goal, reward yourself. Celebrate your new behavior and success for several days and then think about setting your next goal.
3. Prepare for slip-ups
It’s perfectly normal to try to change a habit, go along fine for a while, and then have a setback. Lots of people try and try again before they reach their goals.
What are the things that might cause a setback for you? If you have tried to change a habit before, think about what helped you and what got in your way.
By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.
There will be times when you slip up and don’t make your goal for the week. When that happens, don’t get mad at yourself. Learn from the experience. Ask yourself what got in the way of reaching your goal. Positive thinking goes a long way when you’re making lifestyle changes.
4. Get support
The more support you have for making lifestyle changes, the easier it is to make those changes.
Try these tips for getting support:
- Get a partner. It’s motivating to know that someone is trying to make the same lifestyle change that you’re making, like being more active or changing your eating habits. You have someone who is counting on you to help him or her succeed. That person can also remind you how far you’ve come.
- Get friends and family involved. They can exercise with you or encourage you by saying how they admire what you are doing. Family members can join you in your healthy eating efforts. Don’t be afraid to tell family and friends that their encouragement makes a big difference to you.
- Join a class or support group. People in these groups often have some of the same barriers you have. They can give you support when you don’t feel like staying with your plan. They can boost your morale when you need a lift. You’ll also find a number of online support groups.
- Give yourself positive reinforcement. When you feel like giving up, don’t waste energy feeling bad about yourself. Remember your reason for wanting to change, think about the progress you’ve made, and give yourself a pep talk and a pat on the back.
- Get professional help. A registered dietitian can help you make your diet healthier while still allowing you to eat foods that you enjoy. A trainer or physical therapist can help design an exercise program that is fun and easy to stay on. A psychiatrist, a psychologist, a social worker, or your doctor can help you overcome hurdles, reduce stress, or quit smoking.
This article was written by WebMD, known primarily as an online publisher of news and information pertaining to human health and well-being.
One of the most inspiring and powerful things you can do as a human being is to visualize what it is that you want to manifest, and then make it happen. The power of the mind is astonishing and, when coupled with mindfulness-based practices like meditation, you can increase your ability to make leaps and bounds toward creating the life you truly desire.
Goal setting is the catalyst for making this happen. The purpose of setting a goal is to achieve a desired result. When applied carefully with intention, action, momentum, and focus, setting and achieving goals gets you from where you are now to where it is you want to be. But first you have to know where that is. The “where” begins with your vision.
The first step is to start with the end in mind and work backward. The end result is your highest vision for a given area of life—be it health and fitness, relationship, family, career, or finance. Once connected with your vision, you then need to set specific goals that will aid you in actualizing the vision.
Many people mistake the goal for the vision thinking the goal is the end result. They set a goal without thinking ahead to what that goal will allow them to be, to do, or to have in the long run. To make the most out of your goal-setting process, it’s important to link it up to the quality of lifestyle you ultimately want to be living. For the purpose of creating some clarity, let’s outline the key differences between a vision and a goal.
Your Vision vs. Your Goal
Your vision isn’t something that needs to be created—it already exists within you. You just need to get in touch with it. Your vision is the big picture of your desired outcomes. It’s an internal representation of what is most important to you; it’s exciting, inspiring, compelling, and filled with positive emotions.
A goal, on the other hand, is a specifically designed milestone that requires completion if you are to get to the end of your yellow brick road. The downside is that a goal may not necessarily provoke positive emotions. Goals are simply stepping stones on the path that lead you to your ultimate destination.
A popular and effective way to set goals is to use the acronym SMART, which stands for specific (clear and precise), measurable (you can quantify or measure progress), achievable (meaning, it’s realistic), resources (you have the resources needed and you aren’t relying on divine intervention or other people), and time (there is a start and end date).
Using highly detailed, vivid imagery is an extremely powerful way to train the mind to go after—and get—what you want. Professional athletes use mental visualization to help them become more agile in their game. For example, Tiger Woods has been using visualization techniques to improve his game since he was a teenager, and World Champion Golfer, Jack Nicklaus, was quoted as having said, “I never hit a shot, not even in practice, without having a very sharp in-focus picture of it in my head.” Former NBA All-Star, Michael Jordan, used mental imagery to get into what he referred to as “the zone” to make his game-winning, three-point shots. Many public speakers practice anchoring themselves to a state of motivation prior to taking the stage in front of their audiences.
If professional athletes and stage presenters use visualization techniques to enhance their ability to be the best of the best, you too can utilize this approach to making your own dreams come true.
10 Meditation Steps for Achieving Your Goals
Try the following steps to practice a guided visualization on putting a goal into the future:
- Begin with an area of your life in mind. Choose an area where you have been struggling or would like to experience some transformation.
- Now begin to imagine the highest possible outcome that you would like to be living in this area of your life 6 to 12 months from now. Imagine living your life the way you would envision if all your hopes and dreams were to come true. What is your ultimate reality? Try not to get hung up on limitations or negativity; instead, just allow yourself to get carried away with your wildest aspirations.
- Next, connect with one goal you would like to achieve in the next three months. Make it a good one. If you choose a goal that doesn’t carry a lot of weight or isn’t all that meaningful, the end result (if you even bother getting there) won’t feel all that special. So be sure to choose something that is big enough that, once you’ve carried out this goal, you will be left with a high level of accomplishment and feeling super motivated to set your next goal. Run the goal through the SMART acronym to make sure it meets all the proper criteria. Then, you’re set!
- Now that you’ve connected with your goal, imagine what your life will be like once you have completed it. Create a picture or movie in your mind and step inside the visual representation as if you are inside it and looking through your own eyes. Adjust all of the qualities of sensory perception (taste, touch, sight, sound, smell) to create the most positive and most real feelings. Who is there with you? Where are you? What is happening around you?
- Next, step out of the image you’ve created and imagine floating up in the air above where you are now, taking the mental image with you. Take a deep inhale and as you exhale, use your breath to energize the image, filling it with positive energy and intention. Do this five times.
- Now it’s time to imagine floating out into the future and visualize dropping the internal representation of your goal down into your life below you at the date and time you’ve set for this goal to reach completion.
- Notice how all the events between then and now re-evaluate themselves to support you in accomplishing your goal. Visualize this process to make it feel real.
- Once you feel complete, come back to now and, with your eyes still closed, consider what action steps you will take in the next week to move you closer to your goal.
- Take a few deep breaths to ground yourself before opening your eyes. Write down your list of action steps and do any journaling about your experience.
- Last, you must take action and maintain your focus. Every single day, do something that moves you closer to realizing your goal and living your dream.
Do this process once a week or upon completion of your action steps so that you continue moving powerfully forward toward achieving your goal and living your vision. Seeing is believing, so use your mind to create your most compelling future.
This article was written by Tris Thorp, Vedic Educator and Lifestyle & Leadership Coach.
Don’t wait until next year to start achieving your fitness goals. Get the drop on your New Year’s Resolution now with these 10 pro tips!
Resolution time is creeping up faster than you think. What goals will you be making this time around? Build muscle to fill out some medium-large shirts? Get a grip on your love affair with the office donuts and lose weight? Or maybe transform into an overall healthier, better version of yourself?
Whatever your goal happens to be, get a head start now on making a firm resolution today rather than waiting for the clock to strike 12 on December 31st. After all, there’s no such thing as the “perfect” time to start. What’s important is simply that you start!
Sure, it’s a little cold out, and you’ll have some holiday temptations to thwart, but here are 10 expert tips from shredded BodySpace members to warm you up for the coming fitness endeavors ahead.
If you’re always striving for a certain look, it might do your self-esteem and perspective wonders to instead think about performance and strength. “Oftentimes, focusing solely on physical results can lead to discouragement and frustration when those results don’t come fast enough,” says personal trainer Lindsay Cappotelli.
“I recommend setting performance goals in the gym, such as getting your first pull-up done or reaching a certain number of push-ups,” she says. “Having something besides just the mirror or scale to focus on will help keep you more motivated and consistent with your workouts.”
A major upshot of knocking out performance and lifting goals is that your physique will typically start to improve, as well. Set goals for your major lifts, mile time, and more—just don’t wait until January 1st to do it. Start today!
Rome wasn’t built in a day, and your dream body won’t be, either. “Take baby steps to lay a foundation for the goal at hand,” recommends trainer and MuscleTech athlete Ed Honn. “If you go from 0-60, the change could be too abrupt to ensure long-term stability.”
Instead of concentrating on a massive, far-off goal, focus on smaller changes you can transform into habits that contribute to long-term success. Examples include eating enough protein to support muscle function and your goals, replacing soda with green tea, or, as Honn likes to suggest, “Adding more quality food to your diet, taking steps to be more active throughout the day, and making sure your program is tailored to the goal at hand.”
You can’t progress without progression, and baby steps ensure steady progression.
Just as you need to lay down your foundation to hustle toward your goals, you also need to prepare yourself for every stage of the journey. “For any change, most people will go through a cycle of precontemplation, contemplation, preparation, action, maintenance, and then possibly relapse,” explains trainer Nick Twum. “As a personal trainer, I focus on each stage individually. You must first recognize why you want to change in order to combat the denial that you likely feel, as well.”
For some individuals, taking that first step is the hardest. “Once my clients have made the decision to prepare a plan of action and have been working to keep things motivated,” Twum says, “I help them be aware of the chance of obstacles or a sudden stop, which could lead to lack of results.”
When you can recognize what your goals are on a micro level, you will have an easier time making a plan and putting it into action at each stage. As a result, you will feel more in control over any changes, increasing the likelihood that you stay consistent and eventually reach your desired destination.
While we’re on the subject of motivation, one great way to keep motivation high is to take progress pictures, even if you dislike taking pictures of yourself. You don’t have to show anyone; just keep them for yourself. Or, if you want even more accountability, post them to a supportive fitness community like BodySpace.
“There’s nothing more motivating than seeing how far you’ve come in the last year,” explains bodybuilder Jesse Hobbs. “By taking pictures now, when this time rolls around every year, you can reflect back on how far you’ve come and how much hard work you’ve put into changing yourself for the better.”
Plus, long-term change doesn’t show up in the mirror as clearly as it does in photos. For accurate comparison, aim to take your progress pictures at the same time in roughly the same clothes so that you get a true representation of the changes you’ve made.
When it comes to getting fit, knowledge really is power. Arm yourself with the appropriate knowledge and continually strive to stay atop the latest happenings in fitness. It’s a fast-moving industry that regularly comes out with new information.
“There’s so much free information out there pertaining to your diet and ways to improve your workouts,” says physique athlete Jimmy Everett. “Take the time to research and find a logical program that fits your needs.”
You can find the best program in the world, but if it’s not something you will enjoy and stick with, it’s probably not the program for you. There’s no one perfect way to approach fitness and nutrition; you just have to educate yourself and find the things that work for you. Bodybuilding.com’s Find a Plan section is the perfect place to start.
If you’re really struggling to stay committed to your workouts throughout the holiday season because you’d rather be sipping hot cocoa by the fireplace, find a gym partner and buddy up! If you can find someone who’s stronger or more fit than you, that’s a major bonus because he or she will push you harder.
“Having a friend to train with will boost your confidence,” says fitness model Danielle Beausoleil, “but will also increase your odds of sticking with your regimen because you won’t want to let the other person down. Plus, exercise is way more fun when you have someone to train with. If you are married, try training together as a couple and watch your relationship grow.”
So grab a co-worker, a friend, the cute supermarket cashier, or whomever, and make a promise to keep each other accountable!
Perhaps one of the most overlooked strategies for staying on target is to simply make sure you are well-hydrated. “Most of us don’t drink enough as it is, but drinking a lot of water, especially before a big meal, helps with the feeling of being full so that you are less likely to take in so many calories,” explains MuscleTech athlete James Pulido.
Not in the mood for plain water? Try simply adding a slice of lemon or lime, or some cubed watermelon, to a large pitcher of water. You’ll find it more refreshing and a lot more palatable. Soon, you’ll be chugging down the whole pitcher!
“Make drinking ample water a habit right now and practice it every day, all day,” says James. “Consistency is key.”
If you’ve never worked with a trainer before, it’s important to find the right trainer for you—someone who sees eye-to-eye with your goals and meets your budget. Some trainers can be more expensive than others, but the right one can be well worth the investment.
“There is something to be said about having someone in your corner, making sure you follow through with your goals,” says cover modelDave Dreas. “A good trainer can set you up for success by keeping you motivated, on task, and accountable.”
A strong support network and a great coach are some of the most underrated drivers of fitness success, but if you’re not sure you want to part with your cash, heed this pro tip: “The months of October, November, and December are slow months for everyone in the fitness business, as most clients are out shopping, partying, and going about their holiday activities,” says James Pulido. “This means you can take your time and shop around, ask plenty of questions, and get an amazing deal on personal training sessions.”
Gyms usually boom in January as people commit to their resolutions, so use the holiday season to your advantage to find the best trainers in the business at an affordable price.
You read that right. If you’re really frustrated by your weight and have a tendency to weigh yourself frequently, just toss the scale.
“I think the most important tip is to trust the process and stop measuring yourself strictly by body weight,” says personal trainer and competitor Katie Miller. “It’s not about how much you weigh, but about how much stronger you feel and where your confidence stands.”
It’s tempting to jump ship when you’re 4 weeks into a program and feel like the results are less than ideal. However, strong results often take more time than 4 weeks to start showing. Stay the course rather than hopping around from one fitness program to another.
“Realize that there are multiple ways to approach your fitness goals, but it’s important to use just one method at a time,” says Miller.
“Think of fitness as a chocolate chip cookie recipe,” she suggests. “There are several recipes to make a pretty delicious chocolate chip cookie, and if you follow each recipe until the end, they will most likely turn out perfect. But if you mix recipes together, you will end up confusing yourself and end up with something that doesn’t even resemble a cookie.”
Trust in the process and try to stick to your chosen plan for at least 6-12 weeks. If you don’t get what you wanted, it might then be time to re-evaluate the program along with your overall approach.
Instead of constantly reading the numbers on the scale and sending yourself into a panic attack, use other measurements like body fat, strength, mood, waist circumference, and progress pictures to gauge your progress.
This article was written by Shannon Clark, a freelance health and fitness writer located in Edmonton, Alberta, Canada.
Shooting for the moon is a worthwhile goal if you’re NASA.
But as Harvard psychologist Amy Cuddy explains in a recent Big Think video, the average person will probably find more success (and happiness) if they shoot for just down the block — at least at first.
The biggest mistake a lot of people make in setting goals for themselves, Cuddy says, is that they focus only on the outcome, not the process.
Cuddy is an expert on human behavior and the author of “Presence: Bringing Your Boldest Self to Your Biggest Challenges.” She’s conducted loads of research into tiny triggers that cause us to either take pride in our accomplishments or look back on our failings with regret and disappointment.
She’s found that people often get down on themselves because of unrealistic or poorly planned goals.
“They’re so big. They’re so distant,” Cuddy says of moonshots such as losing 40 pounds or getting a dream job. “They require a million little steps in between, and each of those little steps is an opportunity to fail.”
The smarter approach is to learn to embrace the process.
On its face, that may seem counter-productive, like you’re taking your eyes off the prize. But Cuddy emphasizes the power of using long-term thinking for short-term planning. You won’t lose all the weight overnight, so your best option is to focus on making each day the best it can be. Chop up the big goal into a string of daily or weekly goals that are easier to accomplish.
“A lot of research is showing us that we do much better when we focus on incremental change, on little bits of improvement,” Cuddy says.
That’s how you go from a couch potato to a marathoner. You temporarily ignore the fact you need to run 26.2 miles several months from now, and focus only on running one mile today. And since that goal is much easier to achieve, you’ll feel a sense of accomplishment once it’s complete.
In turn, that creates the extra motivation you need to move onto a second and third run, and, ultimately, the race itself.
“Eventually, in aggregate, you get there,” Cuddy says. “You may not even realize it, until one day you turn around say ‘Wow, this thing is much easier for me now than it was a year ago.”
This article was written by Chris Weller.
The end of the year is fast approaching, which is when many business owners’ thoughts turn to planning and goals.
If you’re like most people I know (including me!), the vast possibilities of the new year are totally inspiring, and you start doodling long lists of goals and aspirations around what you’d like to accomplish both in your business and your life…
…travel abroad for a month
…get to the gym more
…reach six figures and beyond
…launch a new product
…double your email list
…hire a team member
…take up salsa dancing
But once January rolls around, how will you make those goals and dreams a reality?
Statistics tell us that only 8 percent of people who make New Year’s resolutions actually keep them. And anecdotally, I’d guess it’s roughly the same for business owners who set lofty goals at the beginning of the year, but don’t have any plan for how to reach them.
And that’s the key: It’s not about setting different goals, it’s about having a better plan.
I encourage you to dream big! Set those pie-in-the-sky, out-of-this-world goals!
Then develop the plan to execute them.
If you’d like a little help getting started, I’ve developed this simple goal-setting worksheet you can download here.
First, you’ve got to have a plan.
Planning is absolutely necessary for business success. You cannot expect to grow with any kind of consistency without a solid plan.
- Provide crystal clear focus on what tasks you should be tackling at any given time.
- Reduce mistakes and missteps over time.
- Actually save you time.
That last one is people are often skeptical of. Planning is one of those “important but not urgent” tasks that gets put off, because people assume it will take too much time away from their productivity.
In fact, productivity expert and author, Brian Tracy, suggests “Every minute you spend in planning saves 10 minutes in execution.”
That means for every hour you spend planning, you’ll get save 60 hours on the execution.
And I don’t know about you, but I could definitely find a good use for 60 additional hours next year!
But one big goal isn’t very helpful.
The problem is that most people go about planning the wrong way. They either make way too many goals, without any concept of how long each of those things will actually take to achieve, and then get scattered when they try to do it all…
…or they make one giant goal, but lose track of it in the day-to-day business of running their business.
While it’s OK to have one big goal for the year — to increase your revenues to a certain dollar amount, gain a certain number of new subscribers, or expand your product line, for example — that kind of big goal is often hard to keep track of over the course of the year, and very hard to break down into action steps.
The solution, then is, what my friend Todd Herman calls the 90 Day Year. He suggests breaking down your year into segments of 90 days, four segments per year. For each 90 days, you choose one or maybe two goals that you can achieve in 90 days and then spend the entire time focused on those goals.
This kind of planning has a lot of benefits over traditional annual planning:
- First, it’s more predictable than annual planning. It’s very difficult to break down long-term goals into individual action steps or to figure out what you should be doing to reach that goal on any given day. Ninety-day plans strongly connect the action you take today with the specific results you want.
- Having shorter-term goals keeps you more focused. Annual plans fail because too many objectives result in chaos and poor execution. Ninety-day plans force you to choose 1–3 priorities with greatest impact, and then create energy and urgency to act.
- Having short-term goals forces you to break a big goal down into individual parts and then create daily action steps for each part. These steps are specific, actionable and achievable in the time frame.
- The overall plan is structured so that if the action steps are completed on time, your goals are achieved!
The biggest benefit for me is that it helps keep me laser focused; if a new opportunity appears, I can quickly ask myself, “Does this help me reach my short-term goals?” If the answer is yes, I can say yes to the opportunity with gusto. If the answer is no, I can turn it down without guilt or schedule it for later.
This kind of planning really helped us 10x our business and focus on the tasks and goals that would make the biggest impact.
Short-term goals help you focus on what’s working — and what’s not.
The other huge benefit of this kind of short-term planning is that it gives you the freedom and imperative to pivot when something isn’t working — and the mechanisms to figure out what isn’t working and why.
If you have just one huge goal for the year, it’s like driving a giant cruise ship; it becomes slow and difficult to change directions mid-journey.
But a short-term plan is like a luxury yacht that can maneuver and change directions much more quickly and easily, to head for the best possible destination.
When you’re taking the time to stop and plan every 90 days or so, it:
- Builds your self-esteem. It’s much easier to see your progress and what you’ve achieved, and help assure you that you’re on the right course.
- Demands your attention and helps you to respond more quickly (rather than ignoring the fact that a certain tactic isn’t really working — which is so easy to do!).
- Helps you understand why you’re not hitting goals when something falls a little short. It’s much easier to see if it’s a flaw in the plan or the execution.
At first, some people may be a little disappointed when they see in black and white how little they’re moving towards their goals — but this is actually a good thing! Most of us drastically underestimate how long a project will take and then overestimate how much progress we’ve made.
But when you break your goals down into short sprints, with clear action steps, you can’t help but see where your process is working and where it’s not. This is invaluable information for the smart business owner; you can start outsourcing, find more team members, change direction, change your forecasts, or any number of other solutions once you know what the problem is.
This article was written by Melanie Duncan.
Life coaches are crazy-obsessed big goal-setters. Coaching is largely about beginning with the end in mind (a goal) and creating an action plan to get there, wherever “there” is. I personally reset my goals every 6 months. They are pinned to my vision board as a daily reminder of what I’m working toward.
But a goal alone isn’t enough for success. You also need a system to get you there. Because systems work—they provide clarity and keep you on track.
In How to Fail at Almost Everything and Still Win Big, best-selling author Scott Adams explains: “A goal is a specific objective that you either achieve or don’t sometime in the future. A system is something you do on a regular basis that achieves your odds of happiness in the long run. If you do something every day, it’s a system. If you’re waiting to achieve it someday in the future, it’s a goal.”
For example, let’s say your goal is to find a job. Your system might look like this:
- Research career websites every day.
- Have a networking coffee with someone new every week.
- Allocate an hour per morning to do some fresh outreach.
- Consistently polish your LinkedIn profile and resume.
A system makes your goal real. It’s concrete. It gets you moving. When you put your system into action, you’ll be very likely to reach your goal, because you have a map to get there.
The system is all you have to worry about to summit whatever mountain you are climbing.
Here’s an example of one of my systems in action: When I started my side hustle, my goal was to get five coaching clients. One way to attract new clients was to start blogging life advice, hoping that the right people would find me. To do that, I decided to publish one fresh blog post each week on a topic I felt mattered.
My system to do that was to write every. single. morning. Even when I didn’t feel like it. Just for 15 minutes if that’s all the time I had. Some of my writing does nothing—it tanks and attracts no readers at all! But I always write every day. It’s not “I’ll do it when I feel like it.” It’s “I’ll do it today.” Because it’s my system. Morning time is writing time. (It’s morning right now, and so I’m writing this column.)
Following my system ultimately got me featured in my dream publications and eventually even resulted in my first book being published. I scored my goal and then some through that process, because, unlike goals, systems never end (they also take away the guesswork).
What goal do you currently have that you could replace with a system?
- Could you replace looking for a relationship with going on two new dates per week?
- Could you replace a goal of losing 5 pounds with cutting out soda from your diet?
- Could you replace your revenue goal for your business with spending 20 minutes per day on marketing?
- Could you replace your desire for a deeper spiritual practice with a 15-minute morning meditation?
- Could you replace a goal of spending more quality time with your spouse with all screens off during dinnertime?
- Could you satisfy your desire for work-life balance with a massage every month and no email-checking after 7 or 8 p.m.?
Systems reduce decision fatigue; they provide you with an inner guidance system and a equip you with the power of habit. What system can you start this week?
Susie Moore is Greatist’s life coach columnist and a confidence coach in New York City. Sign up for free weekly wellness tips on her website.