DH 47 | Achieving Health Goals


How many times have you set out to pursue a ‘healthy diet’ for the sake of ‘being healthy,’ and slipped back into old habits within a couple of weeks? What does ‘being healthy’ actually mean to you? Most people cannot clearly define why or how they wish to be ‘healthy,’ they just want to get there as quickly as possible. Extreme diet, exercise, and lifestyle changes never work because they’re simply not sustainable. In this podcast episode, Dr. Trish Murray will help you figure out what ‘healthy lifestyle’ goals mean so that you are more likely to achieve lasting change. She breaks down the common myths surrounding fitness, well-being, and weight loss. Join Dr. Murray and be inspired by her works in living a healthy life to be able to enjoy your life to the fullest.

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Make Your Health Goals A Reality

This episode is called Make Your Healthy Goals a Reality. My personal aim for our time together is to impart on you the knowledge required to realize how beneficial and enjoyable setting and achieving your health-related goals can be. We need to learn to change the conversation when it comes to healthy eating and fitness, lowering the barriers and becoming aware of what we want. Well-being is something that encompasses all facets of health, not nearly physical. Before you embark on your journey to health, fitness and overall improved well-being, it’s important to have a clear vision of what it is you want to achieve. Having clear goals is an easy and effective way to help you get back on track when things hit a speed bump. Rest assured at some point, you will hit speed bumps as changing your habits is a journey.

With this journey in mind, right off the bat, I’m going to ask you to jot down the first three things that come to mind when I asked you, “Why are you reading this? What are the first three things that come to mind if I asked you why are you reading this blog on setting healthy goals? It’s important to take time to consider how your current practices might not be benefiting you and also the realities surrounding how best to incorporate your new lifestyle goals to fit. It comes down to awareness, factoring in what works in the letting go of what doesn’t. What is the number one area of your life right now that you would write down and say is holding you back from reaching and exceeding your health goals? This is important.

Myth #1: Carbs

There are so many misconceptions surrounding fitness, well-being and weight loss practices in particular that it can be easy to be led astray by inconsistent and unreliable facts. Making ourselves aware of the truth and also not allowing external social media to influence us is the key to success in ignoring what’s not true, especially for oneself and making sure the facts are maintained. The first myth we’re going to discuss is carbs. Many people give carbs a bad name. They are feared, they’re avoided and they are admitted as if they weren’t one of the most amazing sources of nourishment available. Carbs give us energy, they help break down proteins, they provide dietary fiber and they can increase our memory capacity.

It can be so refreshing to realize that nobody is responsible for your body or for your life other than you. Click To Tweet

All of this is well and good to say, but if we don’t eat the right kind of carbs in moderation, we’re pretty much setting ourselves up for failure. Wising up to the right kind of carbs to most benefit our lifestyle and help us achieve our personal goals and have lasting effects on our health. An example of carbs that help release energy over a longer period of time and thus have more lasting effect when eaten in the morning are whole grains such as oatmeal or bran cereal. Studies have proven that the energy released by eating these for breakfast proves more sustainable and ultimately more effective than energy release from consuming what are called short release carbohydrates like white toast, donuts, or other white flour type products.

I also want to make sure everyone understands that all fruits and vegetables are carbohydrates and therefore in the category of carbs. No matter what diet people follow from the Mediterranean diet to the Paleo diet to the ketogenic diet, vegetables and some fruit of all colors of the rainbow should be the foundational food of any of these diets. A minimum of five to seven servings per day of vegetables and fruits. The choices or categories of vegetables or fruits may shift based on your goals or the type of diet you’re specifically trying to follow, but the basic carbohydrates and phytonutrients from plants should remain a staple to any healthy diet.

This is one very simple and common example of how wising up on our health and wellness facts can make all the difference when it comes to achieving our goals. As we usually do, we will post in our Discover Health Facebook Group, some links to more resources. There are some great resources to provide you with genuine support and real information about setting goals related to health and wellness. If you are not already a member of our Discover Health closed Facebook group, go to Facebook, go to our Discover Health Functional Medicine Center business page, look on that page for the way to just click to request to join the closed Discover Health Facebook group. It’s not difficult and it’s a wonderful growing group of people that are asking questions and sharing information. We have a movement challenge going on that Trish Chaput, our health coach is overseeing and it’s very exciting and basically, it’s that each person that takes the challenge sets a goal. It’s to do a minimum of ten minutes a day of movement, some form of exercise.

DH 47 | Achieving Health Goals

Achieving Health Goals: Optimal health and weight will look very different for one person than it does for another. Comparing ourselves is the first mistake we make in trying to achieve a more active, productive, and happier life.


Myth #2: Comparison

Myth number two I want to talk about is comparison is the thief of joy. Yet another misconception when it comes to achieving our health goals is comparison is the thief of joy. A healthy lifestyle looks different for everybody. Just as our bodies differ in shape, size and composition, so do our lifestyles. Optimal health and weight will look very different for one person than it does for another. Comparing ourselves is the first mistake we make in trying to achieve a more active, productive and happier life. Are you guilty of comparing yourself to others? Possibly the most important thing I want you to leave from this is the understanding that health and fitness are very personal things.

As soon as you start to turn inward and assess your lifestyle, your goals and your experience, it can be so refreshing to realize that nobody is responsible for your body or for your life other than you. Taking the reins can seem difficult when people around you are all going about their daily lives seeming completely oblivious to your or our struggles. Herein lies the truth of it. Everyone is going through their own journey and everyone is in different stages of their journey. Who are you to judge or look at them? Comparison only leads to discontent and negative emotions, so do your best to stop with the comparison and instead focus on yourself. I always typically talk at presentations and suggest that each of us needs to look in our own mirror and truly ask ourselves what we are consistent with and what we are not. Focus on what we find our own needs to be and not on what others say they may be or what we think they are comparing ourselves to others.

Myth #3: Work Out

The third myth I’m going to discuss is you must work out every day. This is not exactly a direct quote from anyone in particular. I’m sure I’m not alone in having berated myself for missing a day or two of exercise or neglecting my gym membership, yoga mat or running shoes for a certain amount of time. The ironic truth here is that we need to rest our bodies. Exercise is a form of stress. I want you to take a minute and think of two or three self-care sentences you can tell yourself when you’re feeling guilty for not having worked out or let’s say for not continued to clean up your home. Basically, the self-care sentences you can tell yourself when you’re feeling guilty about not continuing to move constantly all day long and you know you’re exhausted.

Comparison only leads to discontent and negative emotions, so do your best to stop with the comparison and instead focus on yourself. Click To Tweet

Basically before the negativity starts to get too strong, what I want you to think about is what can you tell yourself? I literally want you to write them down. Write them out on your paper so you remember them and you can use them. What you’re writing down are two or three self-care sentences that you feel comfortable would work to tell yourself when you’re feeling guilty about not exercising every day or when you’re feeling exhausted and you need to stop and take a rest. Before embarking on your workout for the day, take a second to check in on your body and ask yourself what you would most benefit from now. What form of exercise or movement would most benefit you now? The answer is not going to be the same every single day.

As soon as we master the mentality of the “rest day,” we can begin to see the benefits of a regular fitness practice. Giving your body a chance to recharge, rest and absorb the benefits of having moved for several days in a row in ways that you might not be used to moving it, pushing it slightly further than it might be used to. That’s when the rest becomes actual rest and not just a guilty day off. There is no guilt in taking care of your body. I’ll ask, “When is the last time you took a rest day?” Becoming accountable for our bodies is so important. Setting goals is one thing, but taking it upon ourselves to actually follow through on them and take responsibility for our bodies is key to achieving any of our goals.

Our bodies take responsibility for so much, leaving us space to enjoy and experience life. The least we can do is take care of what we put into them and how much we move them. Being grateful for this and realizing how fortunate we are in having these things is key to maintaining health and happiness. Another thing to consider when embarking on fitness or health journey is personal preference. Do you hate the gym? Then don’t go. Run outside. Walk the long way to work. Take the stairs rather than the elevator. It can be as simple as making these small changes. Just be aware of where you’re using versus not using the energy you consume in the form of food. What’s your favorite way to get active? Honor this.

Make a D.E.N.T. in Chronic Disease

DH 47 | Achieving Health Goals

Make a D.E.N.T. in Chronic Disease: Your Guide TO Living Pain Free Through Functional Medicine

In my book, Make a DENT in Chronic Disease, I discuss how our environment either creates health or disease, and I also have an entire curriculum around each part of the acronym DENT, Detox, Exercise, Nutrition and Transformation of stress. At Discover Health Functional Medicine Center, we are now offering five-week programs in each portion of the DENT curriculum. We started the five-week program for exercise and this is held on Monday afternoons from 4:00 to 6:00 PM. Each week we focus on different aspects and types of exercise. We help each person over the five weeks identify for themselves their own strengths and weaknesses, as well as identify what they enjoy and what they don’t, with the goal to help everyone optimize their balance, strength and flexibility in the most enjoyable way possible for each person.

The spike of interest in health and well-being has meant that an overwhelming amount of new age and creative fitness classes have now been available for everyone. If the traditional gym, coffee, meal prep, repeat is not for you, then find your own thing. You’ll feel even more fulfilled knowing you’ve actively sought out your own unique form of moving your body. You won’t know what you like best if you don’t go out there and try some new things. At Discover Health Functional Medicine Center, we offer a number of different options to try. Number one, one of my website DiscoverHealthFMC.com in the Health Library, there are level one exercise videos on stretching, core strength and weight resistance training. These are free to the public. If you want more of a challenge, there is also level two exercise videos available for sale in the shop at my website. Also, if you’ve purchased my book, Make a DENT in Chronic Disease, you automatically are eligible to get off my website shop the five free gifts.

Level two exercises are one of the five free gifts. Number two, I have started teaching a new concept of how to align your own spine and I teach a workshop on a level one of this and a level two of this regularly. Be sure to check out the calendar events on our website for these workshops and see when one is available. Number three health coach, Trish Chaput and her husband Jim regularly teach a live movement class on Saturday mornings from 9:00 to 10:30 that consists of unique ways to improve your balance, flexibility and strength. They also cover the how to align your own spine concepts so that people that have come to the workshops can actually apply them effectively and practice them.

Number four, Megan Schmidt teaches a live basic yoga class every Friday morning from 9:00 to 10:15 here at Discover Health Functional Medicine Center. This is also a medical level yoga class. If your insurance doesn’t fit, the cost is $15. If someone has insurance and they have a medical condition that yoga may help such as back pain, joint pain, hypertension, anxiety, or many others and your medical insurance would fit for this, what happens is you see me as the provider for a checkup and only for about five to ten minutes before the class. You take the yoga class and it’s covered by insurance.

Setting goals is one thing, but taking it upon ourselves to actually follow through for our bodies is key to achieving them. Click To Tweet

This concept is called Group Visits and it’s growing enormously in the medical field. We are using it for many things and the yoga classes on Friday mornings from 9:00 to 10:15 is one of the ways we’re using this. A fifth opportunity. I explained previously that on Mondays from 4:00 to 6:00 PM, we have our different five-week programs that cover the DENT curriculum and we are presently in a five-week cycle of the exercise portion of the DENT curriculum. If you are interested in learning more about any of our programs, do not hesitate to call us at (603) 447-3112 or you can also schedule a free 30-minute introductory consult on the website and talk directly with myself or health coach Trish.

In the end, it comes down to moving your body in whatever way feels good for you and fits your lifestyle. Setting goals is great and it is an effective way of clarifying what we want in order to begin. I’ve always found that it’s the way to achieving whatever goal I’ve set myself that I realize how much I enjoy simply the journey of getting there. Coming back to the idea that fitness and health journeys are extremely personal. Ask yourself regularly, who are you doing this for? If the answer is ever anyone besides yourself, then you’re doing it wrong. The whole mission for me is to help everyone to realize that you can take control of your health and that your journey is your personal journey.

Therefore at Discover Health, we try and individualize our assistance to anyone that comes to us and make the services we offer try and fit your needs, so it is always a partnership. The balance we’re trying to achieve when seeking a healthy lifestyle is being able to continue work, social and personal life in a way that also makes room for health. Poor health prevents us from enjoying everything else that life has to offer. Without our health, all other aspects of life are dying or dulled. It’s important for us to our lives on a regular basis and make choices to stop one thing or another to fit something else in. Think about what things you may need to remove or shift in your life right now that would help you more effectively achieve your goals.

This can be a tough answer. If you’re coming up with something right now, be sure to write down for yourself. The more we bring these things to consciousness, the more likely we are to have the power to make the changes we seek and reach our goals. Our subconscious being is a million times more powerful than our conscious being until you bring something to consciousness. Once you bring something to consciousness, your conscious being in mind are billions of times more powerful than your subconscious mind. It’s the key to being able to be truly successful in shifting your subconscious patterns and the things that may be holding you back. Whether it’s ten or fifteen minutes, two hours, or even just a minute of becoming aware of yourself before you choose an unhealthy meal, make the time for fitness. Make the time for health. We are here to support and motivate you.

The more you move and set positive health goals, the more your friends and family will thank you as they will get to spend time with a healthier and happier you. Your body will thank you. It will be stronger and able to experience more of everything you enjoy. What are you waiting for? Go out there and start doing it. Pick your first step and take your first step on your journey. I know you’ve just been presented with a lot of information, so I’d invite you now to take a second to consider how you’re feeling. Are you overwhelmed? Are you excited to begin? Are you nervous and feel like you need support?

We at Discover Health Functional Medicine Center are here to provide that support. If you need it, don’t be hesitating to reach out to us. Although we are done for now, I want you to know that this is only the beginning for you. I hope you’ve jotted down some of the thoughts for yourself. This hasn’t been a big factual, scientific talk. It’s more about encouraging you and asking you to contemplate your own goals and what you have found or thought or has come up for you to be your blocks in reaching your goals, and then being able to set your plan one step at a time to making the changes you need. Thank you so much for joining me.

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