Dear Coaches, this information goes with the Daily Storey Goal for Decluttering the Bathroom.
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Health Storey Coaches Checklist | Bathroom |
Your SMART Goals | 2026 Health Storey Detox |
Setting SMART Goals for 2026
Here’s a list of ten SMART goals that Health Storey coaches can work on with their clients to promote better health and well-being:
1. Weight Loss
Goal: “I will lose 10 pounds in three months by following a meal plan and exercising at least four times per week.”
2. Nutrition
Goal: “I will increase my vegetable intake to three servings a day by incorporating them into every meal, tracking my intake weekly for the next two months.”
3. Physical Activity
Goal: “I will walk everyday outside or on a treadmill and use a step tracker to monitor my progress.”
4. Sleep Quality
Goal: “I will improve my sleep quality each night and track my sleep patterns in a self-study journal.
5. Stress Management
Goal: “I will practice mindful intention daily for 30 days to reduce stress, keeping track in my self-study journal.
6. Strength Training
Goal: “I will complete a strength training workout twice a week for the next eight weeks, gradually increasing workouts to five times a week as I become toned.”
7. Cholesterol Management
Goal: “I will lower my LDL cholesterol levels by 15 points within six months by following a heart-healthy diet and exercising regularly.”
8. Cooking Skills
Goal: “I will learn to cook three new healthy recipes each month for the next three months using unprocessed ingredients and documenting my progress in a self-study journal.”
9. Regular Health Check-ups
Goal: “I will schedule and attend all recommended health screenings this year, including annual physicals, cholesterol checks, and blood pressure readings by December.”
Pick a Goal and Modify it.
These SMART goals provide clear, actionable steps for clients to enhance their health and well-being effectively. Setting SMART goals for 2026 can provide you with a clear path toward achieving your aspirations. By making your goals specific, measurable, achievable, relevant, and time-bound, you create a roadmap for success that can guide you throughout the year. Remember, the journey to achieving your goals can be just as important as the goals themselves, so embrace the process of working with a health coach, stay adaptable and willing to pivot, and watch how you transform your aspirations of healthy living into your reality!
What are your SMART goals for 2026? Sign up for Health Storey Coaching and let a Certified coach help you achieve your set goal. Not sure what goal to set? A Health Storey Coach can help you set long-term and short-term SMART goals.
7 Days of Soup Before Christmas | A Palette Cleanse for Festive Celebrations
As the holiday season approaches, our schedules become packed with parties, and holiday gatherings. This year, consider giving your body a refreshing reset for seven days before Christmas Eve. Not only will this short detox help your digestive system, but it will also prepare your body for three days of holiday meals.
Why Soup?
Soups are not only comforting but also packed with nutrients. Soup is an excellent way to consume vital vegetables, plant based proteins, and herbs without overwhelming your digestive system. Plus, soup is easy to prepare for one person or for the family.
The Health Storey 7-Day Soup Detox
Here’s a simple and delicious Health Storey seven-day soup plan to prepare your body for the holiday meals over Christmas. Keep your calories for other meals under 700 calories for a total of no more than 1200 calories.
Day 1: Cozy Squash Ginger Soup
Honeynut squash blended with fresh ginger will create a warm and vibrant soup. The ginger aids digestion and is a perfect wasy to start your cleanse.
Day 2: Hearty Vegetable Broth
A classic vegetable broth filled with seasonal veggies like kale, celery, and onions. This soup offers a vitamin boost, helping you to feel light and energized.
Day 3: Creamy potato Soup
A comforting blend of potatoes and fresh basil. This soup is perfect for satisfying your taste buds without going way over your calorie budget.
Day 4: Celery Soup with homemade Croutons
This soup is filling, making it a great choice to keep you satiated.
Day 5: Mushroom Soup (variety of mushrooms )
This earthy soup combines the rich flavors of mushrooms. It’s not only delicious but also supports your digestive health.
Day 6: Butternut Squash Soup
A creamy, slightly sweet blend of butternut squash and vegetable broth. This soup provides a comforting flavor and is a great way to celebrate winter produce.
Day 7: Spinach and White Bean Soup
Closing your week with a nutrient-dense soup, this blend of spinach and white beans is hearty yet light. The mild beans provide protein, while spinach offers iron and vitamins.
Preparing for the Celebrations
After a week of nourishing soups, your body will be ready to indulge in the holiday Christmas meals. Using a week of soup to prepare for Christmas is a delicious way to nourish your body with healthy ingredients. After the week, you will have set the foundation for celebrating. So grab your pots and get ready to stir up some warmth and joy in your kitchen.
Tips for Detoxers:
As you modify the soup recipes, make sure to note any ingredient swaps or new cooking methods. This can help you in the future and also make it easier to share with others if you choose. Put the changes in your Self-Study Journal.
Progress Tracking: Tracking your daily meals in your Self-Study Journal helps keep you aware of what’s working and what might need adjustments in the soups your creating.
Feedback Loop: If possible, get feedback from friends or other health-focused individuals who might try the same recipes. This could provide new insights or inspiration for additional changes.
End Goal: Remember your end goal for this detox is feeling great on Christmas Day. You can start detoxing today or wait until the 17th.
If you need any further help or more recipes, tips, or support, Health Storey Coach’s will be available in the New Year. Good luck with your detoxing towards a festive Christmas eve!
Celebration Half Way Mark | Day 7 of 14 Health Storey Rice Detox | Prepare for Countdown
Day 7 of 14 Rice Detox: Halfway Celebration!
Congratulations on reaching the halfway mark of your detox! It’s time to celebrate with a delicious addition to our menu—arepas! These tasty corn-based treats are a fantastic way to mix things up while staying true to your detox goals.
Arepas Recipe for Celebrating Halfway Mark
Ingredients:
- 2 cups cornmeal
- 1.5 cups warm water
- Pinch of salt
Instructions:
- In a bowl, mix the cornmeal, warm water, and salt until it forms a dough.
- Let the dough sit for a few minutes.
- Divide the dough into small balls and flatten them into discs.
- Cook on a hot griddle or skillet for about 5-7 minutes on each side, until golden brown.
Daily Menu
Breakfast:
- Coffee with Milk: 150 calories
- Rice (1 cup): 200 calories
- Margarine (1 tbsp): 102 calories
- Arepas (2): 220 calories
Total: 672 calories
Lunch:
- Rice (1 cup): 200 calories
- Vegetables: 20 calories
- Tea: 0 calories
Total: 220 calories
Dinner:
- Arepa (optional): 200 calories
Reflection Time
As we celebrate this milestone, take a moment to try on those clothes you’ve been looking forward to fitting into. Did they fit better today? If not, we may need to refocus on our goal and start counting down the days to the end of this detox. Seven more days and then Health Storey will be switching to a different detox to prepare for Christmas dinner.
Are you ready to stay strict and make the most of this detox journey? Let’s keep pushing forward so you can fit into your Thanksgiving outfit.
For NEAT activity, here is a list of activities that will burn calories and help you fit into your outfit. Do one a day and set a timer, don’t stop working until the timer goes off.
7 NEAT Activities (3 Hours Each) to Burn Extra Calories
- Kitchen Clean
- Activities: Scrubbing, organizing, moving appliances.
- Estimated Calories Burned: 900 calories
- Bathroom Clean
- Activities: Scrubbing surfaces, disinfecting, moving items.
- Estimated Calories Burned: 900 calories
- Living Room Visitor Prep
- Activities: Dusting, vacuuming, rearranging furniture.
- Estimated Calories Burned: 900 calories
- Neat and Clean Bedroom
- Activities: Dusting, changing bedding, organizing.
- Estimated Calories Burned: 900 calories
- Clean Window or Clean Doors
- Activities: Washing windows, dusting frames, moving furniture.
- Estimated Calories Burned: 800 calories
- Entryway and Hallways or Clean all Baseboards
- Activities: Sweeping, mopping, organizing.
- Estimated Calories Burned: 800 calories
- Garage or Storage Area Clean or Take donations to Charity and spend three hours active shopping at three charity shops.
- Activities: Lifting boxes, organizing, sweeping.
- Estimated Calories Burned: 750 to 900 calories
Day 6 of 14 Rice Detox | Review Your Breakfast Routine
Day 6 of Your Rice Detox: Focus on Breakfast
As you continue your journey on the rice detox, take a moment today to reflect on your breakfast routine. Breakfast is not just the first meal of the day; it sets the tone for your mindset and energy levels. Here’s how to make the most of it.
Reflect on Your Breakfast Routine
- Time Spent: Consider how long it takes you to eat breakfast and drink your coffee. Do you rush through it, or do you take your time to savor each bite?
- Preparation: Do you spend time preparing for the day during breakfast? This could involve organizing your schedule, making a to-do list, or simply mentally planning your day.
- Social Aspect: Reflect on whether you prefer to enjoy breakfast alone, taking that time for self-reflection, or if you enjoy connecting with friends or family, either in person or online.
Today’s Menu: Rice and Vegetables
For all meals today, focus on incorporating rice and fresh vegetables. Here are some ideas to get you inspired:
Breakfast
- Vegetable Rice Bowl:
- Cooked rice topped vegetables of your choice.
- Season with a dash of salt and pepper, or add herbs of your choice.
Lunch
- Rice and Stir-Fried Vegetables:
- Rice with steamed veggies of your choice.
Dinner
- Vegetable Rice Salad:
- Cold rice mixed with vegetables of your choice.
Mindful Breakfast Exercise
- Be Present: If alone, make a conscious choice of music or television station.
- Gratitude Practice: Take a moment to thank yourself for cooking something nourishing that helps your body.
- Plan Your Day: After eating breakfast, review your to-do list. Write down your goals for the day to keep yourself organized and focused. Do you remember what you ate for breakfast?
Day 5 of 14 Health Storey Rice Detox
Day 5 of the 14-Day Rice Detox: Resetting After the Weekend
Welcome to Day 5 of your transformative 14-day rice detox! If you took a little break over the weekend, don’t worry—getting back on track is easier than you think. Today, we’re focusing on resetting your mindset and meal plan to continue reaping the benefits of your detox journey.
Embrace the Reset
First things first: it’s important to approach this reset without guilt. Detoxing is as much about mental clarity as it is about physical health. A small detour doesn’t mean you’ve failed; in fact, it can provide valuable insights into your triggers. Ask yourself: What caused you to stray from your plan? Was it the allure of delicious food, social gatherings, or just a busy life situation? Understanding these factors can help you navigate future challenges.
Simple Reset Menu
To help you get back into the groove, here’s a straightforward menu to guide your meals:
Breakfast
- Coffee with Milk: Start your day with a comforting cup of coffee with milk. Add a cup of rice and make rice pudding.
Lunch
- Rice with Margarine or Olive Oil Spread: Enjoy a generous serving of rice, simply seasoned with a touch of margarine or olive oil. This straightforward meal will re-establish your focus on clean, wholesome nutrition. Freshly steamed rice is best. Have you purchased your own rice steamer yet?
Snack
- Tea: Sip on herbal, fruit or green tea throughout the day. It’s not only hydrating but also provides a gentle detoxing effect.
Healthy Habit: Starting Fresh
Remember, every day is a new opportunity. Instead of dwelling on perceived setbacks, reaffirm your commitment to your detox. Each meal is an affirmation of your intentions. Treat today as a fresh start!
Reflect and Plan
Once you’ve enjoyed your meals, take a moment to reflect on your experience. Consider journaling about what you learned from your weekend and how you can prepare for any future temptations.
- Identify Triggers: Write down scenarios that led you to break the detox.
- Make a Plan: Create strategies to enjoy social situations or tempting foods without derailing your progress. Perhaps you can prepare healthy snacks to bring along when heading out with friends.
Rejoining your detox doesn’t have to be daunting. By focusing on the basics and allowing yourself grace, you can smoothly transition back into the rhythm of your rice detox. Celebrate each small victory, and remember: you’re not resetting from failure, but rather refining your journey towards wellness.
Day 4 of 14| Health Storey Rice Detox
Welcome to Day Four of our 14-day detox journey! Today, we focus on refreshing our spirits and embracing the invigorating experience of nature. As we detox with rice, let’s explore how a little excursion can enhance our well-being.
Today’s Objective: A Sunday Excursion
On this beautiful Sunday, let’s embark on a three to four-hour excursion. European Sundays often offer limited shopping opportunities, which encourages people to take leisurely walks or enjoy outdoor activities, making room for mindfulness and relaxation. Here are a few suggestions for your Sunday outing in Atlanta:
- Piedmont Park: Stroll through this vibrant urban oasis! Walk, jog, or simply enjoy the scenery as you take in the beauty of nature.
- The Atlanta BeltLine: This paths that connect parks and neighborhoods provide a perfect opportunity for walking or biking. Enjoy the street art and community atmosphere.
- Stone Mountain Park: If you’re up for a bit of adventure, head to Stone Mountain for hiking trails and breathtaking views.
- Chattahoochee River National Recreation Area: Enjoy a serene walk along the riverbanks, with many trails to choose from.
Sunday Menu: Simple and Satisfying
Breakfast:
- Rice with Vegetables: Start your day with a nourishing bowl of rice mixed with seasonal vegetables. This nutrient-dense breakfast will provide you with sustained energy for your excursion.
- Coffee with Milk: Enjoy a comforting cup of coffee to kickstart your day. Stick to milk to keep it light and in line with your detox journey.
Lunch/Dinner:
For lunch or dinner, this is where the adventure continues. As you explore, feel free to purchase food that appeals to you. You can add up to 400 calories to your lunch menu.
- Local Bakeries: Pick up freshly baked bread or pastries for a delightful treat.
- Food Markets: Consider visiting a local farmer’s market for fresh produce, artisanal products, or even a ready-to-eat meal from food vendors.
- Favourite Cafe: Sit down for a moment and enjoy your favourite meal. You have four hundred extra calories today, are you going to use them?
Embrace the Experience
As you explore, take time to appreciate your surroundings. The purpose of this excursion is not only to fuel your body but also to uplift your mind. Walking for a few hours in fresh air can be invigorating for your spirit and will aid in your detoxification process.
Final Thoughts
Day Four presents an opportunity to step into the world around you while staying committed to your rice detox. Engage with the environment, relish the simplicity of wholesome meals, and embrace the journey of rejuvenation. Happy detoxing, and enjoy your Sunday excursion!
Note: We are redoing the HealthStoreyUSA Days 1,2,3 will be back on soon.