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Focus on Process over Goals

Did you start the new year with a big goal?

Lots of us do every year, right?

We tell ourselves things like

  • “I will lose XX pounds by this date!”
  • “I will save XX money by that date!”
  • “I will find my life partner … or my next career move … or set a retirement date or … or … SOMETHING REALLY IMPORTANT THAT I PROBABLY WON’T BE ABLE TO DO!”

We’ve all been programmed to focus on goals – and told relentlessly that reaching these goals is all up to us. Success or failure. Win or lose. You make it or you don’t.

But what if that’s not the best way to look at things? What if we started the new year thinking about something besides goals?


Aim to Improve Every Day

That’s right. Focus on doing the right thing every day, in little pieces if that’s the best you can do – and keep that up consistently. 

Do what you can -- what you can control (your words and actions).

That’s the process; trust that the results will come.

Dan John, a champion weightlifter and Highland Games competitor, is 63 and still a trainer and competitor. Focusing on his process has kept him active and competitive, even after some health setbacks we all face (even elite athletes).


“Goal setting has great value – except it has no value,” Dan says on the Optimal Aging podcast. “What has great value is respecting the process.

“If on January 1, you say I’m going on a diet, it’s better to say, I’m going to drink two glasses of water today, I’m going to go out for a walk, and strive to increase that walk every day… learn how to goblet squat, maybe do a pushup… try to build that up over the 365 days.”

Too often, we simply fail to meet our goals – and we take that as a defeat, as a sign that we, ourselves, are failures.

What We Can and Can’t Control

And, let’s face it, there’s SO MUCH we simply can’t control.

We know this – and so do you, of course. So, keep it in mind and use this awareness to shape your thinking.

Consider the common goal of getting promoted at work. Let’s say Sharon wants to become a VP this year. She’s put in the time, she’s met all her marks, etc… But someone comes along who has a better resume – or an uncle on the board of directors! Who knows…? But something beyond Sharon’s control prevents her from receiving the promotion. 

It happens to all of us.

Instead, what if Sharon adjusts her daily work habits, finishes her master’s degree, or volunteers to lead a mentoring program? The day-to-day activity will bring the stimulation, interaction, and attention that she’s expecting from that promotion. (And this all makes her more marketable, as well.)

Now, our specialty is helping you lead a healthier life and enjoy the freedom that brings.

So, let us help you build a healthy living process that includes regular exercising and healthy living. (We can even talk about goals, if you like!) We’re here to help you get where you’re going, one day at a time.

For more on the power of doing what you can every day, read “Atomic Habits” by James Clear, a powerful and compelling best-seller to help you wrap your head around getting what you want.

Beverly Brewer Karpinski, CPT
Functional Aging Specialist
Whole Body Wellness Coach
Sleep Better This Year With These Easy Tips

sleeping-6.jpgThe year 2020 was a nightmare. If worries about the coronavirus and other news kept you from sleep last year, then we have some suggestions here for getting more restful, healthful sleep in the new year.

No. 1? Exercise, of course. Nothing helps you sleep better than working your body. This is true for all kinds of exercise – especially resistance training (also known as weightlifting).


As children, some of us were raised to believe that sleep was a sign of laziness. Nothing is further from the truth. You need a solid 7 to 9 hours each night to keep your body and your brain functioning properly.

After 65, sleep issues can increase accidents, falls, cognitive decline, depression and more. 

Talk to us about exercise and healthy habits to improve your rest. Don’t struggle one more night – let alone another year!

Don’t drink anything close to bedtime. You don’t need another reason for a late-night bathroom visit!

Watch the amount of alcohol you consume.

Eat more plants, fiber and foods with lots of unsaturated fat, like nuts, avocados and fish.

Limit food that’s high in sugar, saturated fat and processed carbohydrates – and, for some, spicy food at night.

Avoid caffeine after lunch.

Get outdoors for sunlight every day to keep your body’s natural sleep clock ticking on time.

Limit bedroom activities to sleep and intimacy (no TV or electronic devices).

Keep your bedroom cool and dark.

Low Carb Green Smoothie

It’s time for some detox with this low carb green smoothie.

Courtesy of

What you need
Servings: 1

1 cup coconut water
1 tablespoon almond butter
¼ cup wheat grass
2 cups spinach
1 scoop high quality, low carb chocolate protein
1-inch slice of Banana
Optional pinch of stevia
½ cup ice


1. Combine all the ingredients in your high-speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green. Drink immediately and enjoy!

One serving equals: 155 calories, 4g fat, 105mg sodium, 15g carbohydrates, 2g fiber, and 15g protein. 

A Super-Fit Oscar Winner