Health and wellness aren’t just about working out or hitting a target weight. They’re about experiences, consistency, and embracing change in ways that fit your life. On the Moving with Meaning podcast, Crystal and guest Beth Samlin dive deep into health coaching strategies, Pilates, and the small but powerful steps that create lasting wellness.
If you’ve ever felt frustrated that what worked in the past no longer works today, this guide is for you.
Why Past Experiences Don’t Always Work
We often rely on past successes as shortcuts to the future. Maybe a workout routine worked perfectly five years ago, or a diet plan gave you your ideal results. But life changes — your body, schedule, energy, and priorities shift.
Beth explains:
“So often we’re looking for what worked really well in the past and we hold on to that. But our time, energy, and circumstances change. We need to focus on what makes sense right now.”
Trying to recreate past results without adapting to the present can lead to frustration, burnout, and even giving up.
Living in the Moment with Health Coaching
Beth is a Pilates teacher and health coach with over 20 years of experience. What makes her approach unique is her emphasis on experiential learning — discovering what works by doing, rather than simply following rigid rules.
“For a lot of people, moving their bodies with Pilates is amazing. But true health includes emotional regulation, mental well-being, and consistency, not just a great workout.”
Health isn’t one-size-fits-all. It’s personal, and it evolves with you. The goal isn’t to mimic the past, but to find what fits your current lifestyle, body, and priorities.
The 3S Strategy: Short, Simple, and Small
Beth shares her 3S framework, a practical strategy for building sustainable habits:
- Short – Start with workouts or actions that are brief but consistent.
- Simple – Keep the steps easy and accessible, reducing friction and overwhelm.
- Small – Focus on incremental progress that builds momentum over time.
“If you start too big, too intense, it often fizzles out. Start small, get consistent, and build momentum. Eventually, those tiny actions lead to large results.”
Think of it like rolling a snowball. Start with a small base, keep it moving, and over time, it grows into something significant.
How to Apply This in Everyday Life
This approach isn’t just for workouts. Beth emphasizes mindfulness, personalization, and honoring your own pace:
- Evaluate how you feel before, during, and after workouts. Adjust intensity if needed.
- Focus on actions that actually work for you — maybe drinking more water, eating a healthy snack, or walking 10 minutes a day.
- Avoid comparing yourself to past routines or other people’s standards.
“We often choose comfort over change, even if change could make life better. Find the edge of your comfort zone, then take consistent small steps forward.”
Even simple modifications, like walking before a meeting or doing gentle stretches at home, contribute to long-term health and improved metabolism.
Goals Are About Function, Not Just Aesthetics
Many people fixate on superficial goals, like hitting a certain weight. Beth advises shifting focus to meaningful goals, like mobility, strength, or energy:
“A squat isn’t just about aesthetics — it’s about being able to get down and back up safely as you age. Functional health matters more than numbers on a scale.”
By prioritizing functionality over looks, you set yourself up for long-term success and well-being, not temporary fixes.
Embracing Change in Health and Life
Change is uncomfortable, but staying in the comfort zone often leads to undesired outcomes. Beth encourages gradual exploration and mindfulness:
- Accept that initial discomfort is part of learning.
- Explore what works for you, then adjust.
- Celebrate progress, no matter how small.
Crystal adds a tech perspective: even in professional settings, people resist change out of fear of the unknown. The same principle applies to health — stepping outside comfort leads to growth.
Key Takeaways from Beth Sandlin
- Past experiences are guides, not rules. Life changes, so adapt routines accordingly.
- Short, simple, and small steps build momentum. Consistency matters more than intensity.
- Focus on meaningful goals. Functionality and well-being matter more than aesthetics.
- Mindfulness is essential. Track how actions make you feel, not just what they accomplish.
- Embrace change. Growth happens outside your comfort zone.
FAQs About Health Coaching and Wellness
Q1: How long should my workout be to see results?
Even 10-minute workouts can be effective if done consistently and with proper form.
Q2: How do I set meaningful health goals?
Focus on outcomes that affect daily life — mobility, strength, energy, and mental well-being — instead of just appearance or weight.
Q3: What if I fail at my health goals?
View setbacks as information, not failure. Adjust intensity, duration, or type of activity, and keep moving forward.
Q4: How can I stay motivated with exercise?
Make it experiential and enjoyable. Prioritize small wins, consistency, and activities you genuinely like.
Q5: Can health coaching help with lifestyle changes beyond exercise?
Yes. It supports nutrition, stress management, emotional health, and habit formation. Personalization is key.
Final Thoughts
Health isn’t about quick fixes, strict rules, or mimicking the past. It’s about experiential learning, short and simple actions, and small steps that compound over time. Beth’s insights remind us that momentum is built gradually, and that functional, meaningful goals create lasting results.
Take your first small step today — whether it’s a 10-minute walk, a brief stretch session, or drinking more water — and watch how small actions transform into big, sustainable change.
“All moves have meaning. Take it one step at a time.” — Krystal, Moving with Meaning Podcast
Resources & Connections:
- Beth Samlin: trifecta.com
- Moving with Meaning Podcast: movingwithmeaning.com