Pick an Intention over a Resolution and get Results!


Samantha Coffin is a wellness and mindset coach focused on helping women go from a life full of symptoms to a life full of living. As a child, Samantha personally struggles with health and wellness.  She reminds us that if you don’t prioritize your wellness now then you’ll be forced to prioritize your illness later!  Samantha’s website is called the Wellness Rewind where she offers 1:1 Wellness supports, offers great articles, recipes, and your personal guide to wellness. 

Samantha is returning guests to the show and we dive into her story about her health journey and how she turned her pain of being sick to seeking the solutions for herself into providing to support for others so they would not need to go through her same pain.  She started to learn to heal her own body at the age of eighteen.  Instead of surviving, she wanted to thrive and took matters into her own hands! She then began to reach out to help friends and family with their own health issues and gain the confidence to help others. But it didn’t come with tackling a lot of mindset issues and the dreaded imposter syndrome!  It’s been a rewarding journey and now she sees not only how her coaching helps her client but how it impacts their families and carries through to other people they touch! 

We discuss the commonly known story of when the flight attendant says that you need to put your oxygen mask on first so that you can be there to help others.  If we don’t put on our mask first we can’t help others and then we all suffer.  We also need to fill our cup so it will overflow and help others!  That’s why it’s so important and not selfish to focus on ourselves.  We also need to realize that our children and grandchildren are watching our moves so when we begin to take care of our needs and see that we are nourished mentally and physically then they will do the same.  

So how do we want to show up in the new year? How do I want to be taking care of my health and nurturing my mind, body, and spirit?  We discuss how this time of year we are bombarded by messages in the media about what we “should” be working on but it’s a good time to ask ourselves if we what we are being “expected” to work on algin with our values and do they really matter to you?  

The first question to ask is

What do you really want and WHY do you want it? 

Take the time to sit and answer what can sometimes be a difficult question to answer.  

We jump into changing our frame of mind and thinking of not making a RESOLUTION which is a firm decision not to do something which doesn’t sound like a very fun way to start the new year to thinking of it as INTENTIONS which is how do I intend to live.  An intention is how I intend to aim or plan.  It helps us to focus more on progressing as a human over a perfection mindset that you might get with a resolution! 

We talk about the process of setting goals and discuss SMART Goals.  Goals that are Specific, Measurable, Attainable, Relevant, and Timebound.  We talk about setting a weight loss goal and how we may want to look at breaking it down so that you have actionable steps that can be measured and attained so you can see your progress and feel empowered! 

Our discussion turns to uncover your WHY so that you are clear as to why this goal is so important to you. As you work towards your goal, there will be challenging moments and it’s important to have it written down so that you can remind yourself when the going gets tough!  

When choosing a goal here’s a tip!  When you think about it does it make you feel alive and excited?  Are you feeling excited to do it or are you filled with dread? If you are dreading it, then let’s find a different goal!  

Perhaps you would prefer not to set a goal but do something a bit more creative?  Here are some ideas we discuss: 

A Monthly Theme for the month based on your intention

A Word for the Year

A Bucket List  

22 things to do in 2022.  

How can we remind ourselves of our goals or micro-goals?  

A-List to check off

Putting our micro goals on a sheet of paper in a jar and taking one out to do each month. 

Post-it note reminders! 

This will help us when we don’t feel aligned and need some additional support!  

We also talk about ACCOUNTABILITY 

Who is going to hold you accountable?  Is it a friend, coach, family member?  Be sure you take the time to pick your accountability partner and have a set time for check-in points to discuss your success and celebrate!  

Be sure to revisit your goals! 

Take some time mid-year to revisit if these goals you set at the beginning of the year still resonate and are worthy of your attention!  Sometimes our circumstances change and we need to acknowledge that this goal isn’t aligned to us anymore and it’s ok to let it go!  

How do I want to feel this year?  What are the steps that I need to prioritize in my life ( people, places, and things)  so that I can achieve this feeling in my life!  

If you are looking for some books to encourage you to help develop good habits, we discuss the following books 

Atomic Habits by James Clear 

Tiny Habits by BJ FOGG

We talk about how to create new habits and discuss how to look at the cue, routine, and reward!  A perfect example is what you may or may not do when you walk through the door at the end of a long day!  What do you first go to out of habit based on the cue of walking at the end of the day through the door? I share an example from my own life and how I changed the routine and the reward!  And you can too!  

Are you ready to take that first step and crack the door to new possibilities in the new year?  I hope this episode will help you to pause and take the time to create a goal that is true and resonates with you in the new year!  Happy New Year!  




Connect with Samantha Coffin

Samantha’s Article:  A New Approach to A New Year: Intentions vs Resolutions

Connect with Deborah Voll

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