1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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July 3, 2025

Can Bananas Ruin Your Berry Smoothie?

This past week I received an email with this question: “I recently read an article about bananas reducing the nutrition of the berries in a smoothie

June 26, 2025

Hot Weather, Cool Tips

Lots of ideas swirling around in my head today—to which Mr. Non-Compliant would say, “Uh Oh!” Since I couldn’t decide on one topic, thought I&

June 19, 2025

Savor the Solstice and Welcome Summer

On June 20 at 10:42 p.m. EST, the sun will reach its highest point in the sky, ushering in the official start of summer in the Northern Hemisphere. Th

June 18, 2025

Summer Solstice Fruit Salad with Mint & Citrus Honey Drizzle

This bright and refreshing fruit salad is perfect for summer gatherings, picnics, or a simple treat to celebrate the season. With a citrus-honey drizz

June 12, 2025

Flossing Beyond the Gums

We all know we should floss—but it turns out this simple daily habit might do more than just protect your smile. More and more research suggests tha

June 4, 2025

The Cancer-Fighting Power of Habits

Every so often, you stumble on two articles in one day that seem to shout the same message from different rooftops. That’s exactly what happened thi

May 29, 2025

Survival and Everyday Strength

There are books you read, and there are books that change you. One that recently left a lasting mark on me is Resolute by Benjamin Hall, a Fox News co

May 22, 2025

Celebrate Smart with Memorial Day Tips

As Memorial Day weekend approaches, many of us look forward to picnics, cookouts, family gatherings, and the unofficial start of summer. But before we

May 15, 2025

Busting a Salad Food Myth and Recipe

You may have seen articles or heard claims that cucumbers and tomatoes don’t belong together on your plate or in your salad. The reasons? Some say t

How to Get the Results You Want

When people talk about their health and fitness goals, generally, they say things like:

⚖️ I want to lose 20 pounds.

🧘🏻 I want to be less stressed.

🏃🏾‍♀️ I want to run a sub-30-minute 5K.

These are all examples of outcome-based goals—goals that focus on a desired outcome or result. 

It’s fine to frame goals like this… in casual conversation.

But it’s not so great for actually improving or progressing toward that goal.

That’s because wanting an outcome isn’t enough. (Even if you really, really, REALLY want it.)

Why?

Because we (usually) can’t control outcomes.

You can have crystal clear vision of your goal—plus all the motivation in the world—but then:

You get slammed with work.

Your kid goes through a mental health crisis.

Your gym closes for, like, TWO YEARS.

You develop problems sleeping.

Your knee decides it hates running.

And poof!

There goes your goal—up in smoke. Staring at the ashes of your former goals can feel like a personal failure.

However, you might’ve had little to do with your goal not working out. It’s just that things beyond your control—work, other people, your biology—didn’t cooperate.

But if results are out of your hands, how are you supposed to improve at anything?

Meet: Behavior-based goals.

Behavior-based goals are centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some type of training or active recovery most days of the week.

Because you have MUCH more control over your behaviors, behavior-based goals are more effective—and more empowering.

Here are a few examples of turning outcome goals into behavior goals:

EXAMPLE 1

Outcome goal: Lower blood sugar

Behavior goal: Take a 20-minute daily walk 

 

EXAMPLE 2

Outcome goal: Sleep 8 hours a night

Behavior goal: Create a calming bedtime routine and start it 30 minutes before bedtime

 

EXAMPLE 3

Outcome goal: Improve relationship with partner

Behavior goal: Have a date night once a week

 

How to set a behavior goal—TODAY.

What to Do

► Write down the outcome you want. (Let’s say it’s, “Lose 20 pounds.”) 

► Then, write down some skills you think you’ll need to get that outcome. (For example, one might be “meal prep.”)

► Next, write down a behavior you can do today that’ll help build those skills. (Buy and wash blueberries and put them in a container that’s easily accessible.)

► Try to do the behavior consistently. (In the example above, maybe you prep a bunch of fruit on Sunday and again on Wednesday, so you have healthy snacks available all week.)

You may not always follow through, and that’s okay. Progress is almost never a straight line in the direction you want to head.

But by focusing on the behavior and not just “lose 20 pounds,” you keep your attention on the part you can control.

That’s truly how you achieve amazing things over time.

If you need some help figuring out a list of behavior goals to work on in order to achieve the outcome you desire, shoot me an email and we’ll set up a time to figure it out together.

Much love,
Health Coach Carol

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” — Jillian Michaels

7 Tips for Late Summer Wellness

Labor Day weekend is upon us, signaling the unofficial end of summer.

I’ve noticed the sun setting a bit earlier each day.

This week in NW Indiana, we’ve been experiencing 90+ degree heat, along with stifling humidity.

Yet, the prior week we experienced 70-degree days with nights that dropped into the 50’s. It felt like fall. 

This crazy transition from late summer to early fall can take a toll on us physically, creating environmental stress.

“I could use more stress in my life,” said no one ever.

As our digestion and immunity weaken, we may become more susceptible to allergies, bloating, dryness, restlessness, anxiety, or insomnia.

To help maintain balance and minimize at least one of life’s stressors, we can adjust our diet, lifestyle, and routines to align with the rhythms of nature.

Here are some tips to help you smoothly transition from late summer to early fall.

  1. Incorporate Cooling and Hydrating Foods: While the heat of summer may be fading, it’s still important to keep the body cool and hydrated. Include foods like cucumbers, melons, and leafy greens, which are naturally cooling. Enjoy local and seasonal produce from farmer’s markets. Remember to drink plenty of water.
  2. Create a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day to regulate your body’s natural rhythms. Ensure you’re getting enough sleep to support your body’s transition.
  3. Do Something Nurturing Each Day: Sit outdoors, spend a few minutes reading a book, listen to your favorite music, or pet your dog.
  4. Practice Mindful Eating: It’s not unusual to feel a bit more distracted now. Relax during mealtime, chewing your food thoroughly, and savoring each bite. This aids in proper digestion and helps eliminate bloating.
  5. Exercise Daily: Engage in exercises that are steady and grounding. Yoga, walking, and Tai Chi are excellent choices. Avoid overly vigorous or fast-paced workouts.
  6. Set Seasonal Intentions: Use this transitional period as an opportunity to set intentions for the upcoming season. Reflect on what you want to cultivate in your life as you move into fall, whether it’s a new habit, a personal goal, or simply more presence in your daily activities.
  7. Cultivate Gratitude: Fall is a season of harvest and abundance. Cultivating gratitude for the experiences and growth of the past summer months can help you enter the new season with a positive and balanced mindset. Consider starting a gratitude journal to regularly acknowledge the good in your life. 

The transition from late summer to early fall is a beautiful time to realign with nature and tune into your body’s needs. By making mindful adjustments to your diet, daily routines, and mental health practices, you can smoothly navigate this seasonal shift and maintain balance in both body and mind.

Still feeling a bit overwhelmed? Email me and we’ll figure it out together.

Wishing you a joyful Labor Day celebration!

Much love,
Health Coach Carol

 “I could never in a hundred summers get tired of this.”—Susan Branch

Should You Use a Fitness Tracker?

Lots of people wonder: Should I get a fitness tracker?

The answer: It depends.

For some people, it can be a really helpful tool. This is especially true if you…

Are numbers oriented. For instance, maybe you have an engineering, actuarial, or accounting mindset.

Have more advanced goals. Think elite athletes, bodybuilders, models, and other people who get paid based on how they look or perform.

See data as information—nothing more. The numbers don’t define you. They aren’t part of your identity. In this case, fitness tracker data can be helpful—because you can view it as just that. 

But for others?

Fitness trackers can leave them feeling like they never do enough.

These folks tend to see weight, heart rate variability, or sleep quality as a statement of who they are.

You’re more likely to fall into this category if you…

See the behavior you’ll track as a chore, making comments like, “I have to do this to lose weight.”

Don’t feel you have a choice. You might say, “I don’t want to exercise, but my doctor told me I have to.”

Do the behavior to avoid feeling guilty. In other words, you exercise because you don’t want to feel bad about not exercising.

The Bottom Line

There’s nothing wrong with experimenting with a fitness tracker to find out if it’s right for you. (Well, besides the expense—if you don’t like it.)

But they’re also not necessary for success. (People were “optimizing” their health way before Fitbit, Oura, and Apple Watches came along.)

You could find a fitness tracker to be awesome. Or it could be awesome for a while, and then completely unnecessary or even frustrating later. Or it could be a poor fit from the get-go.

If you’re using one, every now and then ask yourself:

“How’s this working for me?”

Is it helping your motivation—or hurting it? Do you appreciate the data—or ruminate over it? Does it keep you engaged in a healthy way—or leave you feeling guilty and frustrated?

Your answers will give you all the data you need to know what to do next.

As for Health Coach Carol…

I’ve been using a Fitbit for several months. It was interesting to check out my daily steps, sleep quality (not 100%, but helpful info), calories burned, when I get a text message, etc.

I’m now taking a Fitbit break. Some days it’s just more information than I care to know.

In last week’s blog post I mentioned hummus, a healthy and versatile snack food. For a basic hummus recipe that is tahini-free, check out the Everything Else section in Recipes. 

Happy snacking,
Health Coach Carol

“Motivation is what gets you started. Habit is what keeps you going”. – Jim Rohn

Tahini-Free Hummus

Most commercially prepared hummus varieties contain tahini (ground sesame paste). For those of you who are not fond of tahini or have an allergy or sensitivity to sesame seeds, this recipe is for you. 

Tahini-Free Hummus

Ingredients:

  • 1 (15.5-ounces) can garbanzo beans, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • Juice from ½ a lemon, about 1 tablespoon
  • 1 teaspoon cumin
  • ¼-½ teaspoon salt
  • Paprika, to garnish (optional)

Instructions:

  1. Combine all ingredients in a food processor or blender.
  2. Blend until smooth.
  3. Taste and adjust seasoning, adding more salt, lemon juice, or additional spices as needed.
  4. Serve immediately or refrigerate in an airtight container. It will keep for about 4 days and can be frozen to extend shelf life.

You can vary the recipe by adding garlic, roasted red peppers, pepper flakes—whatever your taste buds fancy.