Pamela J. Perkins, Certified Weight & Wellness Coach

Seven Steps To Replacing Old Behaviors

Here it is! The start of a New Year! Out with the “old” and in with the “new” …Behaviors, that is!  But how to begin?

I remember a client I worked with many years ago who struggled with just that issue; the feelings of being overwhelmed and of anxiety that starting anything “new” can hold. As she started to place one foot in front of the other, she realized that yes, the start of the change process can be scary and make you feel unsure, but it can be (and always is!) fresh and new and full of possibility.

Consider the Seven Steps outlined below.  Allow yourself the time necessary to answer them thoughtfully.

  1. Based on what you want, choose your first goal.  What is it?
  2. Make your goal (and its roots) matter to you.  What is it?
  3. Seek options.  What are they?
  4. Find resources.  What is available to you?
  5. Make a plan.  What do you want to do?
  6. Use the resources to follow the plan.  How?
  7. Repeat with your next goal.

When you are stuck, it is typical to feel you are without hope, belief or resources. Often the act of sorting out what you really want, if only in a single part of your life (weight management and healthy, balanced living), will build on itself to point you toward what you need.

Still feeling stuck?  Need additional resources?  This would be a good time to consider your “motivation meter” and use the goal setting worksheet.

Here’s to the health you create in 2013.  It really is in your hands!

Holiday & Vacation Planning Worksheet

Having a plan for holidays or vacations will help you achieve your weight goal while reducing stress so you can enjoy time with family and friends. Take this time to answer the following questions to help insure your success during upcoming events. If you don’t have an event planned or don’t know the details yet, thisContinue Reading

Partner With A Coach!

Here is the sixth in my series of weight loss tools and tips for long term weight maintenance.  We’ve discussed the building blocks to your personal success including, motivation, journaling, water intake, exercise and meeting your daily protein goals. If you missed any of my earlier installments, you can find them here on my website.Continue Reading

Keep It Moving!

Summer is in high gear and two things we can count on are warm days and cool mornings.  Are you taking advantage of all the outdoor activities you planned to this summer? Biking, hiking, swimming, skating – the list goes on and on.  And here’s the best part: it’s all exercise! Call it what you want,Continue Reading

Protein – A Key Component of Weight Loss/Maintenance Success

“Foods that are high in protein often have the added benefits of being lower in fat and are a complete source of amino acids which are imperative in building muscle, which in turn allows you to burn more fat even while in a resting state” according to J.K Allen, ehow contributor. A study reported inContinue Reading

Keep a Food Journal

Whether using an on-line system or a paper journal, your commitment to this valuable tool will help define your long-term success. According to Jennifer R. Scott, former Guide, here’s why: You can have an honest view of your current habits. It’s the key to finding the way of eating you can live with. ItContinue Reading

Water Water Everywhere!

No, I’m not talking about our wild spring weather – I’m talking about our body’s need for water! Heartburn? Stomach ache? Low back pain? Headache? Mental irritation and depression? Water retention? Dehydration can present itself it any of these forms. According to Dr. Thomas Stearns Lee, “It has become a practice to regard “dry mouth”Continue Reading

Measure Your Progress

Weigh yourself. Whether the goal is weight loss or weight maintenance, the scale is a tool to gauge your progress. Remember: The scale is your friend! It is useful information, not your indicator of success. According to, partner with the Lance Armstrong Foundation, “how often you weigh yourself depends on whether frequent weighing bolstersContinue Reading


What is your motivation? I love how every new year is full of endless possibilities for a fresh start. This is one of those topics that can’t be excluded from any weight loss success story. Before you begin this journey to “lose weight” as many term it so simply, we can’t deny that additional thoughtContinue Reading

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