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Hello July 4th!

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As we start the first week of my 8 week coaching program, I wanted to share a powerful comment that I received from one of the participants below. She is a woman who is on a mission to live a healthier and better life and is determined to keep going no matter what stands in her way. Her amazing spirit and super strong will-power are incredible.

With the being said, I want everyone to know that we all share the same struggles when it comes to food and eating and that you are not alone. We are connected by this 8 week program and now have a tribe of support we can all call our own. Please share your comments along the way. It’s your feedback that can make the biggest impact. Email me at kjohnson@ontargetliving.com

With the holiday weekend coming up, I thought this conversation below may come in handy. Remember, it’s not about being perfect–it’s about being better. Happy Independence Day! 

Participant Comment

Hi Kristen!

I am so excited to start this coaching program and get my health in order! However, my motivation comes to a stop just as I get thinking about my July 4th weekend ahead. I will be at my mother-in-law’s where things revolve around white bread, cow’s milk, cheese, potatoes and fatty meats.  Even my husband is buying up all the pringles and chips, crackers and bread, nasty burger and hot dogs in preparation for the big weekend.  

I will have no access to a refrigerator (as it is so full of all the jams, jelly’s, sauces, meats, and store bought potato salads). 

I can bring a cooler which I have done in the past but it always gets commandeered for beer, I even tried to lock it in my car one year. Last year my in laws drank all of my almond milk before I even got any and fed my turkey burger to the dog cause they thought I bought it for their dog, that was the one time I even tried to wedge my things into the fridge.  It’s a bit insane there, so I just try to keep to readymade items that don’t leave my bedroom.  They even ate all my nori snacks!  They compete for food there, it is like a race to see if you can shovel all the food in before the next guy grabs it.  Yikes!

I suppose I will just need a little extra motivation to try to pick out the better things to eat which may not be the best, but better.  Any suggestions would be super appreciated.  That week is going to be stressful enough with the in laws so I am already planning on taking long meditative walks and floating in the lake on a floatie tethered as far out as possible from the boat.  

I know this is my right path and I am truly hoping to convert the whole family in the near future! With your support, I really feel like I can do this!


-Coaching program participant

My Response

Don’t lose your motivation! This lifestyle that you are building is something that you can take with you anywhere you go—even your Mother in law’s house.

Of course, you don’t want to offend anyone but you need people around you who can support your goals and be open to better ways of living. I understand this can be hard with all of the pressure from everyone else but you are the only one who is in control of your health and I believe in you!

My advice would be to let people know ahead of time that you are on this program and although the program is not a diet—it’s about making everything better—upgrading the ingredients, choosing better quality food, and being mindful of how much and how often you indulge never feeling like you have to give anything up—just more mindful of portions and quality.

Can you ask your Mother in law to purchase some different items for you? Or perhaps you let her know that you want to contribute to the food and will be bringing some of your own. Bring the cookbook with you and perhaps you want to make a recipe from that to feature with all of the other dishes—showing that you don’t have to sacrifice taste to eat healthy. There are a ton of great 4th of July recipes—black bean mango salad, slow cooker nachos, oatmeal raisin cookies, etc. I can’t believe your in laws eat all of your food! I guess it means that they actually like it and it may be time for them to live a better life too!

Of course, snack bars, trail mix, oatmeal on the run, almond milk, peanut butter and jellies (the good kinds), and salad stuff are all great things to bring. Maybe you could even bring a blender and throw in frozen or fresh fruit here and there to make a smoothie.

Haha love your idea of meditative walks—that is definitely good for your overall health as family obligations can be very stressful. Remember that there is only so much you can control and you have to do what you can.

One week away from your meal plan won’t hurt you—again, it’s all about being better—not perfect!

I am here for you girlfriend! Do the best you can—the fact that you are thinking about this ahead of time shows how serious you are! It’s the small steps that lead to big results. ☺


Make your holiday extra healthy and fun with these festive favorites. 


Red White & Blue Spritzer

Serves 10

2 (33.8 oz.) bottle S. Pellegrino Sparkling Natural Mineral Water

2 Sparkling Blackberry Izze’s (Sparkling juice)

Mixed Red White & Blue Fruit (Strawberries, raspberries, blueberries, pineapple)

Combine all ingredients in a large pitcher with ice. Add your favorite “spirits” if desired.

Festive Fruit Flag

Serves 15


2 boxes Frozen Athens Mini Fillo Shells, thawed (found in freezer section)

1- 32 oz. container Siggi’s Vanilla Yogurt

1 pint of blueberries

1 container of strawberries, sliced


Arrange mini fillo shells into a rectangular shape on cookie sheet.  Place a dollop of yogurt in each shell. Arrange fruit on the yogurt filled fillo shells with the blueberries as the stars and alternate rows of strawberries for the stripes.