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Foundations First: Building Your Personal Health Plan!

High Blood Pressure Wellness Lifestyle Podcast, Episode #51


One of the most challenging things about laying out the foundations first to building your personal health plan is getting started. Motivating yourself to change can be difficult, especially if you're dealing with a major illness. But you can achieve optimal health by taking small steps toward your goals daily, you'll pave a path that will get you there with a slow and steady approach.  

Mentioned In This Episode!

  • Personalized One-on-One Coaching: I’m a certified holistic health coach with over five years of experience. I’ll work with you to create a specific plan of action based on your unique needs and goals. Developing sustainable action steps that supports the lifestyle you desire.

    Moving you forward consistently instead of plateauing or regressing. You’ll have my support every step of the way. I am here to help you stay on track and push yourself when needed, but also give you the freedom to make mistakes and learn from them. Let's start with your tailor-made program by booking our first session together. This expertise ensure that your goals are healthy and realistic.

  • Download this printable heart-healthy grocery list I have prepared for you to print and take with you to the grocery store to be sure you get all the heart healthy foods you need and enjoy. It's free. Just fill in the form below and you'll receive your copy in a heartbeat.

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Foundations First: Building Your Personal Health Plan Podcast Transcript!

building your personal health plan, https://www.info-on-high-blood-pressure.com/building-your-personal-health-plan.html

Starting a journey towards better health can often feel like standing at the base of a mountain, looking up at the peak. It's no small feat, but with the proper foundation, it's not only possible, it's achievable. Setting personal health goals is the foundation of a healthier lifestyle.


Hello, you’re listening to High Blood Pressure Wellness Lifestyle Podcast with Donna Williams. Hi, I’m Donna Williams, Certified Holistic Health Coach, owner and creator of info-on-high-blood-pressure.com website.


stabilize blood sugar control. https://www.info-on-high-blood-pressure.com/balanced-blood-sugar-control.html

I teach and guide my community, especially women of color in variety of ways through my website pages, one-on-one coaching, online courses, on how to prevent, treat and reduce chronic diseases of which high blood pressure is one of them. A mindful eating program which is a powerful eating approach that changes how you think about meals forever. Also, an interactive coaching program on how to eat your way to balanced blood sugar control.


Are you borderline diabetic? I can help you reverse it within 30 days.


These programs are designed to empower you, equipping you with tools, techniques, and strategies that create lasting, impactful change. It’s a lifestyle change where wellness is not an afterthought but a way of life. Its a transformation.


Today’s topic is Foundations First: Building Your Personal Health Plan!


What is the first goal you want to make progress on?  Let’s get started in building your personal health plan together.  Here's how you can begin laying that foundation, step by step.

  1. Start with Self-Assessment: The first step towards setting personal health goals is understanding where you currently stand. Consider a thorough self-assessment, which includes current health status, lifestyle practices, and mental well-being. Use tools like health risk assessments and wellness screenings, or track your daily habits for a week. Be honest with yourself – this is your starting line, not a harsh judgment.

    Are any of these health issues, high blood pressure, or high blood sugar you would like help in promoting wellness? Allow me to teach and guide you on your road to normalized blood pressure and boost your longevity and odds at greater health along the way within 30 days.

    2. Jogging. https://www.info-on-high-blood-pressure.com/building-your-personal-health-plan.html
  2. Define Clear, Achievable Goals: Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Rather than a vague objective like "get fit," set a specific goal such as "I want to run a 5K marathon in three months" or " I want to reduce my cholesterol levels by 10% in six months." This clarity will carve out a clearer path forward.

  3. Start Small and Build Up: Attempting to change too much too quickly can be overwhelming. Start with small, manageable changes that you can consistently maintain, and build from there. For example, start by cutting out soda, then gradually introduce more vegetables into your diet. Small victories lay the groundwork for broader changes.

  4. Integrate Goals into Your Lifestyle: Your health goals must fit into your lifestyle for them to be sustainable. If you can't go to the gym, find workouts to do at home. If you're short on time, focus on high-intensity interval training (HIIT) workouts that can be done in less time. The more your goals align with your lifestyle, the more likely you will stick with them.

  5. Track Your Progress: Keep a health diary or use an app to track your progress. Seeing improvements, no matter how small can be incredibly motivating record not just your physical changes but also how you feel. Increased energy levels, improved sleep, and a brighter mood are all significant indicators of progress.

  6. Seek Professional Guidance: A health coach can be invaluable in setting and achieving your health goals. They can provide personalized advice, keep you accountable, and help you navigate any challenges that may arise.

    I’m a certified holistic health coach with over five years of experience. I’ll work with you to create a specific plan of action based on your unique needs and goals. Developing sustainable action steps that supports the lifestyle you desire. Moving you forward consistently instead of plateauing or regressing. You’ll have my support every step of the way. I am here to help you stay on track and push yourself when needed, but also give you the freedom to make mistakes and learn from them. Let's start with your tailor-made program by booking our first session together. This expertise ensure that your goals are healthy and realistic.

  7. Prepare for Setbacks: Setbacks are a natural part of any journey. Rather than seeing them as failures, view them as opportunities to learn and grow. Perhaps a particular strategy doesn't work for you, or life gets in the way of your routine. Adjust your plan and keep moving forward.

  8. Celebrate Successes: Don't wait to reach your final goal to celebrate. Acknowledging and rewarding the effort you've put in is crucial. It could be as simple as a relaxing bath after a week of completed workouts or a new workout outfit after a month of consistent training. These celebrations reinforce positive behavior and keep you motivated.

Now I want to help you implement the foundation first building your personal health plan for weeknights with time-saving techniques and tips.


“If you pick the right small behavior and sequence it right,

then you won’t have to motivate yourself to have it grow.

It will just happen naturally, like a good seed planted in a good spot.”

– BJ Fogg

Simplify Your Weeknights With Time-Saving Techniques And Tips!

Balancing work, family, and personal life can make weeknight dinners challenging for many of us. Meal prepping is an effective way to save time and reduce stress while ensuring you and your family enjoy delicious and nutritious meals throughout the week.


Let's explore the concept of easy meal prep dinners, including tips, techniques, and ideas to help you create various satisfying and time-saving meals you'll look forward to eating every night.

Plan Ahead And Make A Shopping List:

hearthealthygroceryshoppinglist.jpg. https://www.info-on-high-blood-pressure.com/Heart-Healthy-Grocery-Shopping-List.html

The key to successful meal prepping is planning ahead. Start by creating a meal plan for the week that includes a variety of proteins, vegetables, and whole grains to keep things interesting and well-rounded.


Once you have a plan, make a shopping list and purchase all the ingredients you'll need for your meal prep sessions. Having everything on hand will make the process smoother and more efficient.

Batch Cook Your Proteins:

One of the best meal prep strategies is to cook your proteins in bulk. Choose versatile proteins like chicken, lean ground turkey, tofu, or beans that can be used in various dishes throughout the week.


Roast, grill, or slow cook your proteins in large quantities to save time and ensure you have a base for multiple meals.

Pre-Cut and Store Vegetables:

Chopping and prepping vegetables can be time-consuming. Save yourself some time during the week by pre-cutting and storing vegetables in airtight containers in the fridge. This will make it much easier to throw together a stir-fry, salad, or side dish when pressed for time.


Plus, you'll be more likely to incorporate veggies into your meals when they're prepped and ready to go.

Cook and Portion Grains:

Grains like rice, quinoa, and pasta can be the foundation for many meal prep dinners. Cook your grains in large batches and portion them into individual containers or bags for easy reheating during the week.


Grains can be easily dressed with sauces, spices, and mix-ins to create delicious and satisfying meals.

Embrace One-Pan and Sheet Pan Meals:

One-pan and sheet-pan meals are perfect for easy meal prep dinners. These recipes often require minimal prep work and result in fewer dishes to clean up, making them a go-to option for busy weeknights.


Toss your protein, vegetables, and seasonings onto a sheet pan or a skillet, and let the oven or stovetop do the work. The endless possibilities result in a tasty, home-cooked meal with minimal effort.

Utilize Your Slow Cooker or Instant Pot:

Slow cookers and Instant Pots are fantastic tools for meal prepping because they allow you to cook large quantities of food with minimal hands-on time. Use these appliances to make soups, stews, chilis, or shredded meats for tacos and sandwiches.


The best part?


Many slow cooker and Instant Pot recipes can be prepped in advance and stored in the freezer, so all you have to do is dump the contents into the appliance and let it work its magic.

Rotate Your Meal Prep Dinners:

To prevent mealtime boredom, rotating your meal prep dinners is essential. Incorporate new recipes and ingredients to keep things exciting and ensure you're getting a variety of nutrients.


Consider trying different cuisines or experimenting with new cooking techniques to mix things up and keep your taste buds excited.

In Summary:

With careful planning, batch cooking, and versatile ingredients and cooking techniques, you can simplify your weeknights while enjoying delicious and nutritious meals. 


By following these steps, you're not just setting goals. You're laying a sustainable foundation for a healthier future. Remember, the path to personal health doesn't have a finish line. Enjoy the journey! 


Thank you for being here at High Blood Pressure Wellness Lifestyle Podcast and listening to todays’ podcast episode on ‘Foundations First: Building Your Personal Health Plan”. Do take a moment to subscribe and share with family and friends.


See you next week!!


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