Hi cecilia,

Happy 2024!!!

I love the possibilities of a new year!

I find it exciting, energizing, and well, filled with possibility. 😃 But I am not much for the new year new you click-baity messaging. The subliminal messaging that suggests we are deficient or not good enough and tries to motivate us into action from a place of fear and insufficiency.

And as you probably guessed, I have an antidote to that!🙏 Today we are going to talk about how we can capture the spirit of the new year with momentum, accountability and kindness, the only way to effectively shift our habits and shift our lives.

#1 Start Loving Yourself Now

The New year, new you messaging depends on our insecurities and heightens them as click bait. Don’t fall into the trap! You can set goals without self-deprecating, you can want to do better for yourself while still loving yourself in this moment as you are. In fact, doing so is essential to achieving your goals successfully.

#2 Dig into your Why

What is it that you truly want for yourself? Align your actions with that thing. For example, perhaps being a successful independent entrepreneur is top of mind for you this year. How can you accomplish this goal?

Yes much is dependent on the work itself.

But what about your habits? They matter as much if not more.

Drinking regularly 🍸 or excessively is not aligned with that goal. Aligning your reduction of alcohol to this bigger goal is a great way of building inherent and sustainable internal motivation – which science shows is much more successful than external forms of motivation.

#3 Small Steps Make for BIG Change

I cannot stress this one enough! And I know you might not love it because we all like to see big magic, fireworks 💥, smashing successes overnight. I get it!

But we know better and here is the truth. Your job right now is to create consistency, to make your habits so bullet proof that you don’t negotiate them away in 2 weeks or 2 months.

So pick one small step, something doable that you will not/cannot negotiate and work on consistently doing that thing over and over and over again.

20 min of moving your body every day 🏋️

A nutritious breakfast every morning 🍳🍌

Making half your plate green for lunch or dinner 🥗

Committing to 7-8 hours of sleep per night 😴

Committing to a breathing break for 2 minutes 2 time per day. 🧘‍♀️

Any one of these small changes done consistently will have dramatic effects on you, mind and body. Pick one or come up with your own.

And here is the last one I discuss on this week’s HealthBite podcast.

#4 Celebrate your Wins

This is a huge one. Think of your dog. What do you do when she doesn’t eat your shoe? You say, “Awww, thats such a good doggie,” you offer positive reinforcement, right?

Well, guess what, our brains function just like Dido’s., or our children. We all respond well to positive reinforcement (it turns out, even plants do)

To listen to actionable ways on how to celebrate your wins and all my New Year tips, listen 🎧 to this week’s episode on Apple PodcastSpotify or anywhere you podcast!

BTW I have some really really exciting news I will be sharing next week. So make sure to listen to HealthBite or find me in your inbox next week.

In the meantime have a fabulous first week of 2024!🥳🥳🥳

Until then,




My mission is to educate, empower and inspire my patients to achieve health and wellness by drawing on best medical practices and a holistic mind-body approach while integrating my personal value system grounded in empathy, integrity and authenticity

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It’s time for a better way, one that acknowledges that quick and easy is unrealistic and untrue, judgement results in sabotage and will only impede our weight loss goals.

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