Health Coaching

A New Approach to Fitness: Aligning Behavior Change Around Fitness to Your Personal Values

Have you ever set a New Years resolution to get in shape or trained for an event like a triathlon or wedding? Did you succeed in accomplishing your goals because you devised a plan and maintained a routine schedule?

In the world of fitness, there is more information at our fingertips then ever. There are fitness experts, Instagram Fitness Guru’s, ample Crossfit gyms, yoga studios and a variety of classes taught at athletic clubs. While all of this seems to make exercising incredibly convenient for us, we still have difficulty reaching and maintaining our goals.

Rather than sharing a list of exercises you should do to get in shape or posting a photo of some abs you someday hope to have, we believe that when you align your behaviors with your deeper values, true lasting change can occur. This requires a more personal, introspective approach to your health:

1.) List out 3 goals you’re currently working on in order of importance (These can be any health goals. For example: smoking cessation, lose 15lbs, gain 15lbs muscle mass, prepping meals, etc). After each goal, reflect on what has worked in the past and what made it harder to achieve that goal.

2.) Visioning. If you could create a vision statement centered around the ideal person you’d like to be someday, what would it be? Vision statements are intended to be long term being statements that start with “I am.” When you’re done writing your vision give yourself a % of completion for today’s date. 0%= not this person at all 100%= I am this person
Sample Vision Statement: I am a person who stewards my body well by eating in moderation and exercising regularly45% completion on 07/30/15

3.) In the next 7 days what are 3 baby steps you can take to work towards your vision/goals? These goals need to be specific, measurable, attainable, realistic and time-oriented (or SMART). If I were to take the vision statement from above, a few goals might be:
- I will do in-home strength training workouts on M/W/S for 60 minutes with my trainer.
- On Sunday afternoon I will look at 4 recipes that I can make for dinner M-Th this upcoming week. 
- I will go grocery shopping on Sunday evening for M-Th dinners.  

4.) Lastly, rate your goals on % confidence and % of importance. 
- I will do in home strength training workouts on M/W/S for 60 minutes with my trainer.
            85% confidence / 100% importance 

- On Sunday afternoon I will look at 4 recipes that I can make for dinner M-Th this upcoming week. 
           90% confidence / 80% importance 
- I will go grocery shopping on Sunday evening for M-Th dinners. 
          95% confidence / 100% importance  


If you’re below a 70% confidence, how might you alter that goal to raise your confidence? These goals are designed to be SMART so that you experience small weekly successes that empower you to move closer towards your vision.

Our professional recommendation is to track your progress for 6 weeks. Every week, reflect on your previous weeks goals and reset new weekly goals. At the end of week 6, rate your overall % of completion towards your vision statement. Have you made progress? If so, how does that feel? If not, what were the barriers to change?

Creating your own pathway to success has proven to work for many of our clients. It’s often easier to look at a magazine or the internet and hear how someone else was successful but we are not all the same people, with the same circumstances, with the same goals. Embrace your uniqueness by doing what you know will lead you to personal success when you dig a little deeper!  

Meet Mary!

I’m Mary Little, owner of Wellness By Little! Growing up in West Seattle, I participated in a variety of activities from gymnastics, soccer, track and dance to a long family history of exploring the Pacific NW outdoors.

My motivator behind living a vibrant, active lifestyle ignited when I decided to do my high school senior project on sustainable agriculture. Around that time, a friend told me about Bastyr University’s Exercise Science and Wellness program, which ultimately stemmed my personal interest in stewarding my body well and a strong desire to teach others how to do the same.

As apart of my program at Bastyr, I completed a 400 hour internship at the Washington Institute of Sports Medicine where I received my Athletic Republic 1 & 2 certifications. I also participated in a 240 hour internship with SloBody yoga - a functional, athletic based approach to yoga where I completed Level 1 & 2 teacher trainings. Once I graduated from school in 2011, I got to work in the health industry working at the Washington Athletic Club in Seattle, Latitude Sports Club in Boston and many of the local studios here in the Seattle area. In August 2015, I completed Vera University’s health coaching program. Personal training and health coaching mold together to bring clients an enhanced experience through supportive mentorship to cultivate positive health choices in and outside of exercising.  

Wellness By Little wasn’t always an in-home training business. It started out as a fitness and food blog. As the blog grew in popularity, my interest in opening an in home training business became a reality. I’ve remained in this profession because of the incredible client relationships I’ve had and for the many teachers and coaches who inspire, challenge and motivate me to continue to learn and develop my skills. Wellness By Little opened their doors to the greater Seattle area in September 2014 and has been getting Seattle in shape ever since!