One month of small diet and exercise changes can mean big results. Get tips and recipes from the Goal Getters

ROCHESTER, Minn. — Successful fitness and eating plans have to be safe, sustainable and fun. Otherwise, you might not stick with them long term.

"Exercise and eating in a healthful way shouldn't be overwhelming or like a punishment," says Leah Sicher Hearle, a sports medicine specialist. "This is about improving your life and enhancing your life. Adding to it."

Sicher Hearle and her friend Renata Newcomb keep each other moving in the right direction by walking three mornings a week. On three other days, they work out on their own. And they always take one day off to do whatever they want.

One month ago, Sicher Hearle guided Newcomb through a seven-step movement assessment. Results inspired Newcomb to work on strength and flexibility.

Watch or listen to the Goal Getters Project on the"Health Fusion" podcast as we do a one-month, post assessment check in.

Plus, we'll share some delicious recipes and a tip that our guests swear will help you start every day in a way that will make it a good day.

Ingredients*

• 10 eggs
• 1/4 cup water
• 1 tsp extra virgin olive oil or avocado oil
• Black pepper to taste
• Trader Joe's Cuban style citrus seasoning
• 2 small heads of broccoli chopped medium fine
• Sea salt
• 2 TBSP Feta cheese
• 1 tsp Parmesan cheese
• 1 TBSP Ricotta cheese
• 6 mushrooms, sliced
• 1 zucchini, sliced
• 2 cups fresh spinach
• Juice of 1/2 lemon
• 1 cup fresh snap peas

Directions: Chop all veggies (except spinach). Heat cast iron skillet on med high on stove top. Add chopped veggies to skillet with extra virgin olive oil. In large bowl, whisk eggs and add seasonings then add cold water. Cook the veg on medium high heat until they start to color (about 5 minutes). Add spinach and immediately pour in eggs and turn down the heat to medium low for a few more minutes. Add cheese on top. Finish under boiler until brown on top. Remove from oven and let it sit for a few minutes. Tops with fresh herbs and lemon juice and enjoy!

* Mix it up! Use any veggies you have in the fridge

Follow the  Health Fusion podcast on  Apple,   Spotify and  Google podcasts. For comments or other podcast episode ideas, email Viv Williams at  vwilliams@newsmd.com. Or on Twitter/Instagram/FB @vivwilliamstv.