Achieve Wellness

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Holiday, Do It Anywhere Workout

The holiday season can frequently lead to a hectic schedule. Between social engagements, shopping, wrapping, baking, and traveling, finding time to go to the gym can be a challenge. Many of my clients say they simply don’t have the time to workout.

I can completely understand how life can get in the way of workouts. It happens to all of us. But, a busy schedule does not mean you have to ditch your fitness goals.

Just because you don’t have time go to the gym and do an hour workout doesn’t mean you can’t exercise. Whether you get up a few minutes early, give up a working lunch for a workout lunch, or exercise while watching TV, you can find 15-20 minutes in your day to get a little bit of exercise.

I have several short workouts I can do at home whenever life gets in the way of gym time. Below is one of my favorites:

This workout is designed to be fast and effective, it can be done just about anywhere and doesn’t require equipment. If you have light dumbbells or resistance bands, you can use them to amp up the workout.

Remember, just because you don’t have time for the gym doesn’t mean you have to miss your workouts.


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3 Tips for Preventing Vacation Weight Gain

Summer is here. For many of us that means weeks (or months) of dieting and extra trips to the gym to “get in shape” for our summer vacation. We cut the carbs, suffer through bowls of dressing free lettuce, trade our lattes for black coffee, and schlog through hours of treadmill interval workouts just so we can look good in our swimsuit, only to ruin our hard won efforts as soon as we reach our destination.

Summer vacation does not have to mean weight gain. Implementing 3 simple techniques can help you maintain your pre-vaca physique. All without giving up the food and fun of your trip.

Technique #1 – Eat slowly

Taking time to eat slowly and savor your meals can help prevent overeating. Research shows that people who eat slowly and mindfully, aka focusing on what you’re eating, consume fewer calories than individuals who scarf down a meal. Take time to enjoy every meal. You are on vacation after all, why not make the most of each moment including meal time.

Technique 1A – Take a bite of food then put your fork down. Savor the bite. How does it taste? What flavors do you notice? Do you even like it? If not, stop eating it. Chew slowly, swallow, take a breath, repeat.

Technique #2 – Eat until 80% full

Vacation often offers the opportunity to partake of foods we normally would not eat at home. Unfortunately, we often over do it by justifying it’s ok because we are “on vacation”. This is a sure way to regain pre-vacation weight losses. Eating until your a 80% full allows you to enjoy your favorite vacation foods while reducing the amount of calories you would ordinarily ingest. This applies to alcohol and sugary beverages as well. For example, if you would normally drink 3-4 alcohol drinks per day on vacation cut it back to 2-3 (or less).

Technique 2A – Ordering a variety of appetizers rather than an entree is a terrific way to sample all the culinary delights your destination has to offer while allowing you to eat smaller portions.

Technique #3 – Keep Moving

Vacation time can be a terrific excuse to skip your workouts, but it is those workouts that got you into summer shape to begin with, so don’t ditch them entirely. You don’t have to hit the gym. Walking can be a great way to burn calories while on vacation. Try walking to dinner rather than taking a cab, take a walking tour of the city, bike ride through the countryside, kayak around the lake, splash and play in the hotel pool, or create a 10-15 min HIIT routine you can do in your hotel room. Being active for 15-20 minutes or more each day while you are on vacation can go a long way in preventing vacation weight gain.

Staying healthy and keeping your weight in check while on vacation does not have to mean giving up trying and enjoying new foods or spending time locked inside the gym. Adding these 3 techniques to your vacation itinerary can insure you look as good (or better) after your trip as you did before.

Are you ready to learn more nutritional habits that can have you looking and feeling your best? Then our Nutritional Coaching program is for you! Visit our website to learn more and get signed up: I’m ready to feel great!

Have a happy, healthy vacation!!


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Keep Your Exercise Momentum Going

A few weeks ago, I shared a tool I like to use called an adherence chart (Be Accountable to Exercise).

The adherence chart in that post challenged you to get 3-4 hours of purposeful exercise a week. Click here to learn about purposeful exercise.

This week I would like to encourage you to stretch your boundaries and increase your weekly workout sessions to 5-7 hours per week.

Here is your new adherence chart:

purposeful-exercise-adherence-chart-2.pdf

Good luck and have fun!


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In last week’s post I stated that in order to achieve your health and weight loss goals you need to engage in 5-7 hours of purposeful exercise each week (click here for a reminder).

This week I want to give you a little tool to help you get on target with your exercise routine and stay on target. It is called an adherence chart and using it is very simple. For each day you complete the behavior listed, give yourself an “X”, smiley face, or gold star. This gives you a visual reference as to how successful you have been in following your new behavior.

If you have not been exercising regularly, jumping in to 5-7 hours per week can be a bit too much to handle, so for this week’s chart I recommended 3-4 hours of purposeful exercise each week for the next 3 weeks. If you have been pretty consistent with a workout routine, and are ready to kick it up, feel free to reflect the change you wish to make.

So without further ado, here it is:

purposeful-exercise-adherence-chart-1-2-1.pdf

Download it, amend it, and use it as it works best for you. And don’t forget to leave a comment to let us know how you are doing.

Check back in a few weeks for an updated version to help you progress ever closer to your goals.

PS-This type of chart can work for any new behavior you want to implement whether it is related to health, fitness, relationships, career, etc.

Have a happy health day and don’t forget to LIKE us on Facebook.


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Get Moving

A few weeks ago I encouraged you to get 15 minutes of physical activity everyday .

This week I am asking you to up the ante by increasing your daily physical activity to at least 20 minutes each day.

Remember, you don’t have to do it all at once. If you can’t carve out 20 minutes at once, aim for doing 5 minutes 4x through out your day.

This article from MyFitnessPal has some terrific ideas about how to increase your physical activity by walking, 50 Ways to Walk More. Give it a read and a try! You’ll be glad you did!

Until next time, have fun, get moving, and have a happy healthy day!


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Take time to Be Active This Week

  • Take a walk on your lunch break
  • Play tag with your kids
  • Start your day with a short morning jog
  • Ride your bike to Saturday morning coffee

Choose activities you enjoy and have fun!

Remember being physically active is good for your mind, body, and spirit!

Have a happy healthy day!!!!

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Take 1 Small Step

When was the last time you actually sat down and thought about your goals, let alone made any progress towards them?

If you are like many of my clients, you set a goal, you may even write it down, and you work at it for awhile. Then life happens and the next thing you know you have gotten no closer than when you started.

Today, I am encouraging you to pick 1 of your goals and take an action that moves you in the direction of that goal.

For example, if your goal is to lose weight, take time today to figure out how much weight you want to lose, when you want to lose the weight by, or try taking a walk at lunch time, or adding more vegetables to you diet. You don’t have to do everything just pick 1 small thing.

The same is true if your goal is to get a new job. Make some time today to review and update your resume, write down specifically how you want your new job to be, look at job boards. If you need more education for the new job, research schools or training programs. Just do 1 little thing that moves you down the path to your new career.

The action you take does not need to take a lot of time, require you invest money if your not ready/able, or leap in with both feet. The key is to simply take a small step that moves you forward. Don’t get obsessed or stressed over the process. Make it a fun adventure. Enjoy the journey.

Once you have taken 1 small step, see if you can make it a habit to take 3-4 steps each week or even every day.

Remember, even the tiniest step toward you goal is better than no step at all.

If you need help taking steps toward your goal, either because you don’t know what steps to take or you don’t know how to create your goal, I would love to help.

Contact me via email at achievewellness@ymail.com for a complimentary 15 minute life coaching session to help get you on track and moving forward.


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What’s Your Goal Look Like?

Playing games can be a fun and effective method for helping you reach your goals.

Today, let’s have some fun.

Pictures only, no words…

Have fun and be creative!

Here’s mine: