20 Simple Changes for a Healthier Life

There's something that seems complex and overwhelming about adopting a "healthy lifestyle". I mean it involves your whole life. But my mission is to help women realize that a healthy lifestyle is made up of a bunch of simple habits.

These habits can be adopted one by one, as slow or as fast as you'd like. I bet you already are working on one or two. Here's a list of some simple habits that can help you become a little bit healthier this week. 


20 healthy habits for a healthier life. Tips for postpartum health, weight loss, healthy habits, and goal setting.

Just try one and see how you feel. 

  • drink one glass of water before your morning cup of coffee (or diet coke)

  • go for a 15 minute walk after dinner

  • try 1 new class at the gym

  • 5 minutes of meditation (even in your car!!) Check out the HeadSpace app for guided meditation

  • youtube yoga sesh to help you sleep a little better (or energize you in the a.m.)

  • walk while you watch your kids play sports

  • always drink water with dinner

  • try meal prepping 1 item this week

  • get up and walk 2x per day

  • invite your co-worker (or child/friend/whoever) for an after lunch walk

  • or take a walk with your thoughts

  • try a new-to-you walking or hiking path

  • pack your lunch 1 extra time this week- a real lunch, not eating off your kids plate

  • give meal planning a try (or just plan dinners or lunches or snacks)

  • swap 1 soda for 1 extra cup of water today

  • put in your headphones and go for a walk, jog, run, bike ride! (i LOVE listening to podcasts while walking)

  • take your dog for a walk instead of making your kids do it

  • if you already walk, take a jog!

  • do a 10 minute HIIT/circuit workout

  • look at your calendar and pencil in a couple of workouts

Again, the point is to try ONE! Just one. Give it a try and let me know what you think. I strongly believe that some extra activity can help you de-stress and feel more centered and "with it" during the day. And who doesn't want that??

If you need some extra accountability or need a push in the right direction, feel free to reach check out my plans. My mission is to help women become healthier and more confident in their skin. 

What is health coaching?

If you are curious about health coaching, but not sure exactly what it is, I understand. There is some ambiguity because like the title nutritionist, anyone can call them self a "health coach". A health coach is someone with a background in health/fitness/nutrition with a specific set of skills to help you make long term lifestyle changes (i.e. behavior change).

The idea is that if you've been eating or thinking a certain way for your whole life, it's not going to be a fast or easy fix, or changed by a few appointments with a personal trainer. We need to get in your head a little more.  Although personal trainers are incredibly helpful, they [generally] aren't trained in helping clients change their mindset or nutritional habits.  

When looking for a health coach, be sure to look at their credentials. There are certifications available through ACSM, Precision Nutrition, Wellcoaches,and more, as well as various degree programs. 




Health Coaching is NOT...

  • a short term solution like a wrap, shake, pill, etc.
  • a diet
  • focused on weight loss (although if that's your goal I can help you)
  • therapy or a replacement for medical help for addiction, eating disorder treatment, or severe medical issues. I will happily work along with your medical team, but I cannot replace them

Health Coaching IS...

  • teaching you to think independently (i.e. no more dieting- you will learn how to live a balanced life and after a while no longer need my help)
  • it's more than personal training or an appointment with a dietician in that we get in your head a little more and discuss your inner motivation, long term vision, goals, and all aspects of health and wellness {i.e. sleep, stress management, water intake, physical activity, spirituality...}
  • by setting weekly or bi-weekly goals that build on each other, along with personal accountability from me, you will slowly  but surely become healthier while learning to change your lifestyle-- for good

What makes me a good coach?

My education and certifications are listed here...but those aren't what make me a good coach. I'm a good coach because I care. Your success is my success. I want to help women feel confident, have energy, and not be a slave to the scale. I'm here to teach you to think independently, and help you to learn balance while meeting your goals in order for you to become the best version of you possible.  I'm a natural listener and have specific training in motivational interviewing... aka I help you figure out what it is you want and how you want to get there. I'm not here to tell you what to do.

If you are interested in coaching, check out my programs here. As always, if you have any questions, feel free to reach out via email [cassandra@vivfitness.com] or on social media. You can find me at  @vivfitnesscoach on insta, twitter, and facebook



I am so excited to have a new platform for my blog...my former site was www.afitgirlsguide.com, but I'm happy to have my new business as a platform for my old hobby. I loved sharing health info, ideas, and inspiration, which is what you can always expect from me. FYI I've also changed my social media handles. Find me @vivfitcoach. 

Over the next few months you can expect to follow my journey from postpartum to fit mama, and of course, I'll be here ready to coach too. 

xo, Cass