Jo Burns Connects - Blog , I CAN CHANGEJo Burns Connects - Blog , I CAN CHANGEhttps://www.joburnsconnects.com/blogs/i-can-changeThu, 19 Mar 2026 16:38:34 -0700http://zoho.com/sites/<![CDATA["G" is for Goals]]>https://www.joburnsconnects.com/blogs/post/g-is-for-goalsWe can’t accomplish anything unless we choose to. The act of choosing can be subtle or grand. Often its in the form of setting a goal we’d like to acc ]]>

Make setting goals for your health should MATter.

We can’t accomplish anything unless we choose to. The act of choosing can be subtle or grand. Often its in the form of setting a goal we’d like to accomplish and there are multiple steps.  When I started mountain biking, I really didn’t know what I was doing, just hopped on the bike to hit a local trail, mostly paved ones. Then I wanted to gain some strength and endurance, so I would go on longer rides with a destination in mind, somewhere I could say “I did it”, whether it was making it to the top of the dam or crossing under I-25. There was no mistaking the sense of accomplishment even though I was usually trailing behind my husband and daughter…I was doing it at my speed.  When we choose to start making changes related to our health, we have to start at place that’s comfortable for us or our organization.  And that place is some type of goal and idea for growth.  Nike has it right…we’ve got do “Just Do It”. 


Goals for your health should be measurable, attainable and within a reasonable time frame (MAT) they should also be meaningful and matter to you. 

Measurable – put a number on it - for me it became # of miles, could I go just a bit farther to a new destination on my bike. 

Attainable – something that’s doable with your current resources – I have my daughter’s hand me down bike

Time frame – far enough into the future you have some time to work on it and not so far that it overwhelms you.


My goal for mountain biking was to be able to ride the green trails in Fruita with my family when we all went biking together and not die. Got all 3 it was measurable – ride green trails, attainable – ride with family and not die, and a reasonable time frame – June 2020 (3 months after I started learning to ride). It was really important to me to be included in this family activity during the pandemic an increased sense of belonging. So, what’s your goal for health? Can you apply the MAT principle? Why does it matter to you? When you can do all 3 you are more likely to accomplish it and get to feeling good.


Originally posted January 25, 2022

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]]>Wed, 08 Jun 2022 11:25:52 -0700<![CDATA["N" is for Nudge & Network]]>https://www.joburnsconnects.com/blogs/post/A-is-for-Action1The next letter in CHANGE is N, it's for Nudge and Networking. When you’re sitting on your bike at the top of a hill or the start of a run, sometimes ]]>

Who gives you the "nudge" you need?

The next letter in CHANGE is N, it's for Nudge and Networking. When you’re sitting on your bike at the top of a hill or the start of a run, sometimes you need a little nudge to take the leap to start. Sometimes you can’t see where the trail goes. Sometimes, it seems steeper in your mind and it’s hard to trust yourself. 


That’s when a nudge from someone you trust makes it a bit easier. My nudge usually comes from my daughter saying “Come on Mom, you got this!” And sometimes filled with terror, I nudge the bike forward and let it run with my heart beating like crazy. 


When you are putting your health or your community’s health in the forefront it can be hard to get started, the trail looks too daunting and the end is not in sight. It requires a nudge in the right direction and network to join you on the journey. Who do you want or need in your Network? Who is most likely to give you a trusting Nudge? 


Originally posted March 17 2021

]]>Thu, 19 May 2022 14:56:05 -0700<![CDATA["A" is for Action]]>https://www.joburnsconnects.com/blogs/post/A-is-for-Action Talk is good and Action is better. When you’re on the journey to make a CHANGE for health, you can’t get any ]]>

To make change...you've got to ACT

Talk is good and Action is better. When you’re on the journey to make a CHANGE for health, you can’t get anywhere without making a choice and doing it. "A" is for Action. During this pandemic I knew I needed an outlet to get more active, something that would consume me…mind, body and spirit. I chose mountain biking and the first thing you have to do is get on the bike…then see where it takes you. No one goes to the hardest mountain and just points the bike downhill, that’s a recipe for disaster.  I’m the first to admit I’m a mediocre mountain biker, a beginner. That’s where everyone has to start when they BEGIN something new. When was the last time you tried something new? There’s something exhilarating about learning, taking it all in and moving forward one step a time. It can also be scary as heck. The same goes for your health or your organization’s or your community’s. Are you ready for ACTion? 

A - Acknowledge the fear, then it has no control
C – Choose, what’s going to be your action of choice?
T – Time to take a risk. Start. Make the phone call, initiate a relationship, get on the bike

It starts with saying yes. Yes, it can be risky…that’s why you wear a helmet, elbow pads, and knee pads until you get more comfortable. Yes, you might fall and/or fail, it’s part of the package and its OK! Dust yourself off and get back on the bike. What’s your “mountain bike” going to be? Share it and I’ll cheer you on. 

Originally published March 10, 2021
]]>Thu, 19 May 2022 14:56:05 -0700<![CDATA["E" is for Explain/Express Yourself]]>https://www.joburnsconnects.com/blogs/post/A-is-for-Action11Well, it’s time for me to "Explain" what’s been going on. When I started the CHANGE Blog Series back in early 2021 "G" & ]]>

Things will CHANGE when you least expect it.

Well, it’s time for me to "Explain" what’s been going on. When I started the CHANGE Blog Series back in early 2021 "G" & "E" were supposed to stand for Goals and Express Yourself. Now it’s for GEEZ…what the heck happened. Did I fall off my bike? No, I wiped out skiing in late March 2021 which resulted in a concussion and pretty much derailed where I was headed with my blog and business. 


The goals for my health had to completely CHANGE. I didn't really want to own that I had a concussion. Healing became the #1 focus for everything I did. What my head and body needed was for me to slow down, re-group and hone in on what was most important for making it through the day. The blog was on the bottom of that list. Now almost 10 months later I’m finally able to contribute to my business more than 6 hours a day. Unfortunately, I had to take a break from riding my bike because it would bounce my head all over the place. To keep moving and active I kept exercising and making modifications to the work outs and hiking mostly on local trails. It's been a challenging time to say the least.  


While I look the same on the outside...how my brain works, how I integrate what I see, how I manage my time, how I prioritize, how I acknowledge where I'm at emotionally and physically has all CHANGED.  I invite you to share how life changing events can turn things upside down, reek havoc with our health (even when we don't want it to), and provide us the opportunity to approach the world differently. 


Originally posted January 25, 2022

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]]>Thu, 19 May 2022 14:56:05 -0700<![CDATA["H" is for Health Vision]]>https://www.joburnsconnects.com/blogs/post/H-is-for-Health-VisionTo create CHANGE for yourself or your organization you need vision…in this case a Health vision. H – is the next letter of CHANGE. What do you want yo ]]>

Creating Your Health Vision

To create CHANGE for yourself or your organization you need vision…in this case a Health vision. H – is the next letter of CHANGE. What do you want your definition, your vision of Health to be? One of the first things you learn in mountain biking is where to look, where should your vision be focused. We tend to go towards the thing we focus on. I crashed into many a rock, root, bush, hole and snow bank because my vision was in the wrong place. You have to look where you want to go, not at what you are afraid to crash into. When it comes to a vision for Health consider the 3 D’s 
Definition – craft a definition of health that works for you, has your priorities in mind, is right for your skill level, your interests, and your location (you can always modify it as your grow) 

Domains – consider the 7 domains of Health – Physical, Social, Emotional, Mental, Spiritual, Environmental and Economic. Does your Health Vision encompass all 7 or are you focused on a few? 

Different – Everyone’s definition of health if DIFFERENT! You can’t expect people to have the same definition as you and that is A-OK!

When I think about my vision for Health, it has a lot to do with managing pain, being active, connecting with people, venturing outside on trails, having moments of quiet, finding joy and challenging myself mentally and physically. What does your Health vision look like? 

Originally Posted February 16, 2021
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]]>Thu, 19 May 2022 10:59:02 -0700<![CDATA["C" is for Collaborate not Cookie]]>https://www.joburnsconnects.com/blogs/post/C-is-for-Collaborate-not-CookieC is for Collaborate - decide who your team is going to be]]>

Creating your ideal team by following the LAW

When you’re ready to connect the dots for your health or your organization’s, the first LAW of collaboration is you can’t do it by yourself. You must take an active role in making it happen. You need to build a team that you choose.  C for Collaborate is the first letter in CHANGE. When I first started mountain biking, I really didn’t know what I was doing. I could talk a good game because of my kids but that was about it. I knew my family would support me, that was easy. I also started reaching out to other women who knew more than I did on the bike. They encouraged me as we tackled unfamiliar obstacles on the trail. So how do you build a team, or collaborative effort with LAW. Check below. 

L is for Leave - you’ve got to get out of your silo and reach across disciplines or to a variety of other people. Leave the old way behind and venture out
A is for Ask - do some outreach and Ask to be at the decision-making table for health in your community, Ask people from any aspect of the health industry to be at your table. 
W is for Welcome – invite and Welcome people from other disciplines, folks who are different than you 

While it may be easier to do the same old thing when it comes to health, you are not going to get results or reach your goals unless you shake things up a bit. Committing to Collaborating for health with a team you build puts you on the trail to success. 

Who do you imagine being on your ideal team?

Originally Posted February 16, 2021
]]>Tue, 17 May 2022 11:12:18 -0700<![CDATA[I CAN CHANGE...yeah really!]]>https://www.joburnsconnects.com/blogs/post/I-CAN-CHANGEHow Mountain Biking set me on a new path.]]>

How Mountain Biking Set Me on a New Path​

At 53, started mountain biking! And I love it.  You may think I’m crazy and you’d be partially right. 

For the past 7 years I’ve dealt with chronic pain in my hip and back. I’ve tried a lot of different things from PT (a lot of PT), surgery, wine, ibuprofen, Aleve, massage, prayer, CBD oil, Pilates, yoga and a variety of physical activity. They all helped in some way. I basically got sick of letting pain rule the day and my head. We all deal with some type of pain.  So, I sat myself down and asked…what are my goals, where do I want to be in 6 months or a year, how do I want to feel physically, socially, emotionally, mentally and I wrote it all down. Low and behold it fit right into what I share in my business – JoBurnsConnects. I CAN CHANGE and so can you.


Both my kids ride mountain bikes and so does my husband. I didn’t think I had the strength to do it with my pain issues, so I’d hike instead. I decided to try it and make it my physical activity of choice. I had a bike and I could ride on trails that were paved and dirt and I had two people to ride with that would encourage me. I’m slow for sure, yet I eventually get there in my own time. What I’ve noticed is that the more I ride, both distance and frequency, the less I hurt. And a little bonus, I feel stronger in the process. Then it hit me...mountain biking is both the necessity I needed to heal and the metaphor I could to apply to my business. It’s going to help me get where I want to go and make the CHANGE I desire for my health.


Are you ready to CHANGE and go with me? Over the next few weeks, I’m going share a bit of how you CAN CHANGE for health. It’s all about cultivating well-being through Connection, Activity and Nature. That’s the CAN. For me, I chose to bike with my husband and daughter and that happens to be outside in a whole variety of nature from streets, paved trails and mountain dirt – although now I’m moving indoors.


Now, for the CHANGE, that’s a little more detailed but not too complicated and I’ll share all the details over the coming weeks. And here’s a sneak preview:

C – Collaborate

H – Health, what’s your vision 

A – Action – chose something, anything and commit to it

N – Nudge and network (new or old) find someone to take action with

G – Goals – set some, start small, 

E – Explain – define your definition health to help others understand and be able to support you. 

Now, I’m going to ask how you want to CHANGE for your health, your team’s or your organization’s, just one thing. Share it with me. I know you CAN! 


Originally Posted December 20, 2020

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