2nd, 3rd & 4th Steps to Wellness: Having an Evaluation, Identify key areas to impact, Get Recommendations from a Wellness Coach

What is a Wellness Coach?

A wellness coach is someone that will assist you in looking at your Health and be able to support you towards your wellness goals.

Some things which a coach will do:

• Give you an evaluation of your wellness.
• Provide you with a Nutrition Program.
• Give you a meal plan.
• Give you a Weight Loss & Measurement Chart to record your progress.
• Give you a Food & Drink Log for you to record what you eat and drink every day.
• Provide anaylsis of your progress.
• Give you follow up and talk to you about your progress.
• Moitvate you.

And much more!

Alot of people dont succeed in their Weight Loss or Nutrition Program because they get discourage by their results and they give up. Your coach will be able to help you overcome this.

What is the Wellness Evaluation?

The Evaluation is a one-on-one meeting where the following will happen:

• A body scan will be done which will give you a body anaylsis. This includes your bone density, body fat %, Your metabolic age, etc.
• Provide you with information about good nutrition.
• You will be given 16 questions about your daily nutriton and given a score out of 16 which will indicate whether you are getting all the nutriton you need daily.
• Your Weight will be taken.
• Your BMI (Body Mass Index) will be calculated which will show whether your are Normal, Overweight, Obese, Highly-Obese and Extremely Obese.
• You will be given the appropiate weight you should be on to be in the Normal Healthy range.
• Your Waistline measurement will be taken.
• Based on your waistline measurement you will be told whether your in a High Disease or Low Disease Risk.
• Your coach will then recommend a program based on your results.

After this evaluation you will know how close or far you are away from Wellness.

Your reommendations are true and whether you choose to follow through with these recommendation are up to you.

Once you have finished this Evaluation, your next step is to make a plan of action that you can commit to. I will cover this in my next blog.

Get your FREE Wellness Evaluation & sample today. Make an inquiry at www.shapeofyourlife.com/rmilan.

First Step to Wellness: Define your Wellness Goals

Why is it so important to define your wellness goals?

We will use this example. You and your family got into a car to go on short holiday trip. Though the problem is before you all got into the car, you didnt talk about where you wanted to go.

What happens when you dont know where to go?....Well, you end going in circles and you dont end up reaching your destination or you will find it a painful struggle in reaching your goals.

So are you clear why it is important to define your wellness goals.

When you define your wellness goals, you have to also be specific. For example, If you want to lose weight, you need to define how much weight you want to lose and also set a date that you want to lose this weight. i.e. I want to lose 10 kg's in 3 months.

Other examples could be you want to become fitter. Be more specific and say I want to able to run for 14 km's without rest by end of March 30.

Another example, is that I want to tone my body. Be more specific and set a goal that you want to build biceps and lose 10% of my body fat in 2 months.

It is also important that when you set these specific goals, that you are realistic. You dont want to set a goal like you want to lose 10 kg's in 1 month. This is just not going to happen.

Next step after you set your specific goals, you want to note them down somewhere where you are able see these goals every single time. Get a piece of paper, write the goal down in big and bold writing on the paper and stick it on your fridge or pantry cupboard or bedroom noticeboard or where you will see it most of the time.

Also, write it down on a small card to put into your wallet or handbag. Look at it before you go to bed and wake up. Look at it when you have a weak moment where you are tempted to get off track towards your goal.

Lastly, note down what the Benefits are for me to acheive this goal. Also, note down what are the negatives for not achieving these goals.

In Summary

• Define your goals and be specific.


• Write down your goals in Big and Bold writing on a clean piece of paper.


• Stick up your Paper of goals somewhere where you notice it all the time.


• Note down the benefits of reaching your goals and the negatives of not reaching your goals.

In the next Blog we will going through the next step, Having an Evaluation from a Wellness Coach.

Get your FREE Wellness Evaluation & Sample today. Make an inquiry at www.shapeofyourlife.com/rmilan

Reaching Ultimate Wellness

I start my Blog with the subject of Wellness. I start this because this is what I do, I am on a journey in helping people reach ultimate wellness. Even though Wellness has many meanings, meanings which involve health, financial prosperity, relationships, mental etc.

The main variations of wellness I will be touching on is Health and financial prosperity which I believe are the fundamentals of having a better life and ultimately reaching ultimate wellness.

Firstly lets define the the word "Wellness".

What is the Definition of Wellness?
"The condition of good physical and mental health, especially when maintained by proper diet, exercise and habits" according to the American Heritage Dictionary.

"Its about feeling better and looking better" according to Mark Hughes, founder Herbalife.

"Wellness is about waking up every morning and having enough time, energy and freedom to live the life you want"

According to Dr David Heber is a Professor of Medicine and Director, UCLA Center for Human Nutrition, "Good Nutrition is vital to wellness and enhances the overall quality of life."

What does Wellness mean to you?

So what are the factors that Impact Health?

• Fast food diets that are high in fat and low in nutrients.


• Overly-processed, convenience foods.


• Sedentary lifestyle.


• Pollution.


• Stress.


• Certain medications.


• Lack of dietary fiber from fruits, vegetables and whole grains.


• Not enough healthy sources of protein in our diets to support healthy muscle and bone.


• Lack of proper rest.

The keys to Optimum Wellness

1. Balance your Diet - You need to get enough of the right foods including colorful fruits and vegetables, protein, good carbohydrates and just enough good fats for the taste you want. You also need vitamins, minerals and fiber from dietary supplements to provide the nutrition missing from your diet that your cells need for good health.



2. Exercise Regularly - regular exercise can help you feel and look your best. Exercise conditions your heart and relieves stress and makes it easier to achieve and maintain a healthy body weight.



3. Drink lots of Water - Your body is about two-thirds water, in an average day you lose at least one pint of water even without excessive sweating. To feel your best, you should drink 6 to 8 glasses of water a day.

Here are some steps for Achieving Optimum Wellness:

• Define Your Wellness Goals


• Have an evaluation of your personal wellness.


• Identify key areas you need to impact to reach your wellness goals.


• Get recommendations from your Personal Wellness Coach.


• Make a plan of action that you can commit to.


• Get ongoing support you need to stay on your wellness track for a healthier future.

Let me say I myself have not reach optimum wellness though lets just say that after 4 years at eating the right foods and doing regular exercise, I feel that my health has changed considerably.

I no longer get sick like I used to, in fact I hardly get sick at all. I do at occasions may get a sniffle, though this goes away within 24 hours.

I also used to have hay fever during the spring/summer season and now I never get this no more.

I also used to have sinus irritations which include constant sneezing, red irritated eyes and drowsiness and guess what... these symptoms don't occur no more.

I have managed to keep my weight constant for 4 years and my energy levels have always been high.

The human body is an incredible thing, it just shows that if you give it everything it needs in balance and have regular exercise, it manages to heal itself.

Just one more point I want to mention, that is with the all the way food is being grown and process there is absolutely no chance that a person can get all the nutrition it needs from the food they eat without getting overweight. The nutrition value in foods in these times compared to 50 years ago has depreciated so much that people will need to eat over 4000 calories to make sure they provide their bodies with the right amount of nutrition.

So, I suggest that everybody start taking high quality supplements which include a Multi-vitamin, Omega 3 Fish Oils, Calcium which include Vitamin D, an Anti-Oxidant and other supplements which may support the human body.

For 4 years now, I have always had a Herbalife Nutritional Shake which has all the right amounts of nutrients my body needs in balance which include Protein, Carbohydrates, Sugar & Fiber. I also take 3 times a day a Multi-vitamin, Omega 3 Fish Oil, an Anti-Oxidant, Calcium, Iron and fiber.

Hey it was a little different at first though it becomes normal after a while and I have gotten all the benefits of a change of lifestyle. I feel absolutely great every single day.

Get your FREE wellness evaluation & Sample today. make an inquiry at www.shapeofyourlife.com/rmilan