Achieve Wellness

Helping you achieve all of your goals!


Leave a comment

Kindness Challenge – Week 5

These days it is all too easy to look at the world and see what is wrong. Disease, violence, injustice, bullying, anger, and hatred seem all too common.

The world is divided into US versus THEM. If you aren’t with me, you’re against me.

It appears that no news is good news, literally.

But is that really true? Is there nothing good going on in the world?

The answer is an unequivocal, “NO”

Recently in the face of a local tragedy my community stepped up to show what’s possible. The acts of kindness and compassion were in numerable. It was truly amazing to see the outpouring of kindness that my community exhibited. Yes, there were a few negative ninnies and naysayers. But people in the community came together to make the community stronger, to help others, to show kindness, to show compassion, to show courage, and to show love. It was truly inspirational to witness.

That’s why this week my challenge to you is to look for kindness in the world.

Every day look for one act of kindness, whether it be an inspirational story on YouTube, an article in the paper about someone who helped a neighbor in need, or a story of two very different animals coming together and being friends. Whatever it is, search out acts of kindness around the world.

If you look for them, you will find them. I promise kindness and compassion abound if you choose see them.

For a few minutes every day for the next week, set aside the negativity, the fighting, the arguing, the cruelty, and the hypocrisy and look for the good!

Focus your attention for just a few minutes on those good stories. Share them with others. Repeat them over and over.

Focus on kindness and you will see more kindness. It will start to pop up in front of you everywhere, but you have to look for it.

Take the time look for the kindness, share the kindness, be kindness and we will have a kinder world.

Please, share this challenge with your friends, family, neighbors, and coworkers! The more people choose kindness and compassion the more we all benefit!

Don’t forget to Like us on Facebook.


Leave a comment

Eat a Rainbow – Here Comes the Sun

This is week 4 in our series, Improve Your Health,Eat a Rainbow. So far we have looked at the GREEN and RED groups. This week we are exploring the YELLOW and ORANGE foods.

Foods in the orange/yellow group contain Vitamin C, alpha-carotene, and the phytonutrient, hesperidin.

Vitamin C is important for tissue regeneration, decreasing cholesterol and triglycerides, and strengthening the immune system. Vitamin C is a powerful antioxidant and can help prevent cancer. Vitamin C also helps the body absorb iron.

Alpha-carotene is a member of the carotenoid family, that also includes beta-carotene. Carotenoids are antioxidants that reduce free radical damage to tissues that can lead to cancer and heart disease. In addition, the body converts alpha and beta carotene to Vitamin A. Vitamin A supports healthy skin, eyes, and immune system.

Hesperidin, found in citrus fruits, is a flavonoid with anti inflammatory properties and can improve circulation.

Orange and yellow foods can boost your immune system, protect against cancer and heart disease, and keep your skin and eyes healthy and beautiful. Adding 1 or 2 orange/yellow fruits or vegetables to your daily diet can help you reach your goal of 5-7 servings per day.

Try these recipes to add more orange and yellow foods to your diet:

Butternut Squash Lasagna

Pineapple Papaya Salsa

Are you ready to learn more healthy nutritional habits? Join my nutritional coaching program and learn how you can get in the best health of your life. Join now! Invest in your health and your life!


Leave a comment

Get Happy

Last Monday, I suggested you spend a few minutes of your day doing something that makes you happy ( Do Something…). Don’t worry if you missed it, because this week you are going to have the opportunity to do it again AND even more!

This week I encourage you to:

Here are some tips:

  • Try playing with your dog, going for a run, taking a nature walk, playing a game with your kids, reading a book, doing tai chi, meditating, baking cookies, or even sitting on your back porch listening to the birds sing.
  • Feel free to do the same activity every day or change it up from day-to-day, whatever feels good to you.
  • Don’t stress out! Do your best to get 15 minutes in each day. If you have a day where you simply cannot spend the full 15 minutes, try for 5-6 minutes instead.
  • Take notice of how you feel and how your week progresses.

  • Leave a comment

    Love Yourself, Reach Your Goals

    What goals did you set for yourself this year? Do you want to: run a marathon, lose 20 pounds, get a new job, find your soulmate, pay off your credit cards, or buy a new home?

    No matter what your goals are for 2019, you cannot expect to achieve them if you don’t believe you deserve them. Believing you deserve to make your goal a reality is a crucial step in reaching that goal and yet, I often find when working with clients it is missing from the goal setting equation!

    Believing you deserve to have, be, or do anything you want is about loving yourself enough to allow yourself to have, be, or do whatever it is you are wanting.

    If you do not love yourself, you will never have the power to press forward with your goal when the road gets rocky and challenges emerge. Instead, you will start to doubt yourself and your abilities and start believing the naysayers and negative Nancy’s’.

    See if this sounds familiar:

    “What was I thinking? I’ll never be able to lose weight. I don’t have the willpower.”

    OR

    ” Mom was right. Men don’t make passes at girls who wear glasses.”

    If you want to finally get on track to achieving your goals and stay on track you MUST start loving and believing in yourself!

    Here is a little exercise to get you started:

    • Find a mirror. Any mirror will work, it can be the mirror in your bathroom, a hand mirror, or the visor mirror in your car. If you can’t find a mirror “selfie mode”on your phone will work.
    • Look at yourself in the mirror. Look directly into your own eyes. For some of you, this may be uncomfortable. Take a breath and power through. You CAN do this.
    • While looking into your eyes, state out loud at least 10 things you LOVE about yourself. They can be anything; physical attributes, habits, behaviors, attitudes, accomplishments…

    “I love my soft silky hair.”

    “I love that I am a hard worker.”

    “I love that I am intelligent.”

    “I love that I finished my work project ahead of schedule and got compliments from my boss.”

    Be creative! Have fun! Enjoy the process. Allow yourself to feel good.

    Do this exercise every day for a month and take notice of how your life starts to shift and your goals get closer to reality. You will be glad you did!

    Let us know how the exercise worked for you, LIKE, us on Facebook and leave a message!

    Until next time, have a happy healthy day!


    Leave a comment

    Do Something Nice for a Stranger

    In a world where we are so distracted by our phones, iPads, and Bluetooth ear buds, it is difficult to engage in real human contact. However, humans a social animals. We are designed to interact face to face not text to text. Regular human contact improves our mood and can even help improve self-esteem.

    On a similar note, acts of philanthropy, aka giving to others, can also help improve mood and make us feel happier and more positive.

    So today, make it your goal to do something nice for a stranger:

    • Give a stranger a compliment
    • Hold the door for someone, look them in the eye, and say, “Good day”
    • Pay for a stranger’s coffee
    • Help someone carry groceries

    This simple act of kindness is a powerful way make another person’s day brighter and although you may never know, your action could snowball into something even greater for the whole world.

    And don’t forget, you’ll feel terrific too!

    As always have a happy healthy day and don’t forget to LIKE us on Facebook.


    Leave a comment

    Mini Meditation Day 3

    Happy Wednesday!

    Today’s meditation is focused on relaxing mind, body, and spirit. It takes about 10 minutes. It is quick and effective!

    Listen when you are able to sit or lie down comfortably and safely.

    Enjoy!

    mini-meditation-3.m4a

    If you liked this post, please share it with family and friends or on Facebook

     


    Leave a comment

    Mini Meditation Day 2

    Welcome to Day 2 of our brief meditation series. This series is designed to help you relax and recharge during the pre-Christmas rush.

    Today’s meditation is about relaxing your physical body. It takes about 8 minutes.

    So, find a place where you can safely sit back, relax, and take a few moments for yourself. Your friends and family will thank you.

    3-minute-meditation-relax-body.m4a

    Please feel free to share this meditation with your friends, family, and anyone else in need of some holiday cheer!

    And don’t forget to “LIKE” us on Facebook!


    Leave a comment

    Make a Connection to Move Forward

    Whether you call your higher power Spirit, Universe, God, Yahweh, Allah, or Goddess take a moment today to get quiet and make a connection to that higher power.

    Your Higher Power knows what you need to do to move forward in the direction of your goals AND it wants to help you do so, however if you are closed off from the wisdom and guidance of your Power you will not receive this knowledge and the path to successful achievement of your goals will be little red with roadblocks.

    In making a connection your Higher Power, you create a bond that puts you in the vibration of that higher power and allows you to hear the messages your Power sends to you and the trust you need to follow this message. Listen to what your Higher Power tells you, express gratitude for the message, and take steps to honor or follow the wisdom you receive.

    Each morning, I take a few moments to make this connection: I find a quiet place to sit, take a few breaths, clear extraneous thoughts from my mind, and ask the Universe, “What can I do today to be of service to others?” Then I listen for the Universe’s answer. Within a minute or two, I receive a message/thought from the Universe. Often it is an action I can take such as writing a blog, being more present with clients, or sharing my knowledge. Other times it is more of a thought or feeling, “Trust me”, “Relax and have fun”, or “Just be happy”. When I take the Universe’s advice my days flow smoothly and I am calm and relaxed. On the days I forget to follow my message the day inevitably has a few hitches and I feel anxious and rushed.

    Make connecting to your Higher Power a daily habit, learn to trust the messages you receive, and take action. I guarantee you will find the journey to your goal easier and more enjoyable.

    Don’t forget to “Like” us on Facebook and have a happy healthy day!


    Leave a comment

    Monday Motivation

    If you are like most of my friends, clients and coworkers, Monday is always a bit of a drag. I mean, how many times have you said, “TGIM?”

    Fortunately, there is a great way to beat the Monday Blues and get your week started on the right foot, play the gratitude game!

    Gratitude has a myriad of physical and psychological benefits which include: increased feelings of happiness, greater ability to relate to and get along with other people, better self-esteem, greater success in achieving goals, and a stronger immune system. Who couldn’t use a little of those things on a Monday?

    To play the game, make a list of at least 10 things for which you are grateful. Take a few minutes and do it right now. Write it on a sheet of paper, put it in the notes on your phone, or share it with others in the comments below, then notice how you feel after you are done. I guarantee you will feel happier and more positive about the week to come!

    Enjoy, have fun, and have a terrific week!

    PS- I am grateful you read this post 😉

    If you want more gratitude inspiration, visit our “Thank You Thursday” page