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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!

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Kindness Challenge – Week 3

Compliments, we love to get them. But all too often we fail to give them to others.

This week resolve to give at least 2 compliments every day. You can compliment a family member, a friend, an employee, a coworker, or a stranger. The who doesn’t matter. As far as the what, make it honest and heartfelt, don’t just toss out a half-ass compliment because I told you to, do it to show kindness and appreciation. Your kind words will make someone’s day just a bit brighter.

Don’t forget to make some notes in your journal about how this activity made YOU feel.

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What is Reiki and How Can it Help You Lead a Healthier Life?

What is Reiki?

Reiki is defined as “ universal life force energy”. Reikiis a Japanese technique used to reduce tension and stress and to promote healing.

How does it work?

Ki” is the life force energy that flows through our body. When the flow of energy comes slow or stagnant, stress and illness can occur. In Reiki, a trained practitioner places their hands on or above the client and allows Reiki energy to flow through them and into the client.

How can you do a session if i am not there?

Because Reiki is a universal energy, it can be “ sent” to clients through a distance healing. Using a photograph or the clients name on paper, the practitioner can focus Reiki toward the client.

What can Reiki be used for?

Reiki can be used to help alleviate stress and tension. In addition, Reiki can be used to help create a positive environment within the body that can help facilitate healing. Reiki can help address physical, mental, and emotional conditions. It can also be used to encourage the release of bad habits and help accelerate achieving a goal.

Will Reiki cure my illness?

No, Reiki cannot cure a particular disease or illness. However, it can work in conjunction with traditional forms of healing to help enhance and speed up the healing process.

How will I know my session has been performed?

It can be difficult to know if a Reiki distance healing session has been conducted, particularly if you are distracted by daily activities, however many clients have reported a feeling of sudden ease or relaxation occurring while a session is being performed. In the hours and days following your treatment, you will notice that you have more energy, your mind is clearer, and you are better able to manage stressful situations.

Order your Reiki Distance Healing Session today!

20 minute Reiki Healing Session

A quick and effective individualized Reiki Healing great for those new to Reiki who want to give it a try or for people who desire a targeted session.

$25.00

45 minute Reiki Distance Healing Session

This individualized session allows for ample time to address multiple healing areas or to provide a generalized sense of health and well-being.

$50.00


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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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Declutter to Achieve Your Nutritional Goals – The Refrigerator

Back in elementary school, I had a teacher that frequently “reminded” us, “A messy desk means a messy mind”.

It turns out she was right, scientific research proves that clutter can have a negative effect on many aspects of our life, from our career, to our relationships, finances, and yes, even our health and wellness.

A cluttered home or workspace can lead to increased feelings of stress, depression, and unhappiness. Remember that time when you were facing a deadline at work and you had files, reports, and binders all over your desk? How much did you enjoy working on that project?

Clutter also has a negative effect on nutrition. Studies show that individuals with a messy kitchen are more likely to choose highly processed, fat and sugar laden foods. Also, if your cabinets and drawers are full of pots, pans, plastic takeout containers, broken measuring cups, and melted spatulas, it can be difficult to find the tools you need to cook a healthy meal. Additionally, if your fridge is loaded with jars of pickle juice, multiple containers of ketchup, expired milk, and a moldy mystery container, there is no place to put healthy fruits and veggies. And those 5 bags of potato chips in the pantry, well let’s just say they are not giving you a good return on your pantry shelf investment.

The point is, if preparing healthy meals in your kitchen is difficult or impossible, you are more likely to stop for take out, or binge on those chips in the pantry, neither of which supports healthy nutritional goals.

This month we are going to be working on decluttering our kitchens. Don’t worry. We will take it slowly. Over the next 4 weeks I will share a short project designed to help get your nutrition and your kitchen into tip-top shape.

This week’s task is to clear out and clean your refrigerator. You will need about 15-20 minutes, a large trash bag, and a recycling bin if that’s your thing.

    Go through your fridge and toss out anything that is expired, moldy, or otherwise unappetizing in appearance.
    Combine all of those partially empty ketchup bottles (you know you have at least 2). Repeat with the other condiments.
    If you haven’t used a sauce, salad dressing, or condiment in months, put it in your trash bin.
    Consider donating any unopened cans, jars, or packages of food to your local food bank.
    Look at each item left and decide if it helps support your nutritional goals, if it does not then into the trash it goes. It is ok to have a few small treats, I keep some chocolate in my refrigerator at all times, just make sure the majority of the items favor your goals.
    Once you have cleared out all of the old food, condiments, etc. give your fridge a good cleaning. Wipe down all of the shelves, drawers, and walls.

Now that your refrigerator is free from clutter, restock it with fresh fruits, vegetables, grains, and protein. Invest in containers that can neatly store precut vegetables, precooked grains, nuts, seeds, etc. The more organized and easier it is to find things in the fridge the more likely you are to use them to prepare yourself a healthy meal or snack.

I declutter my refrigerator every 2-3 months and it’s due for a good cleaning. Here’s what it looks like right now:

Check back next week to see what it looks like after I declutter.

Decluttering does not have to be hard work, it just takes a little time and the willingness to let go of things that are not serving your health and happiness.

Until next week: Happy Decluttering!

If you want additional help reaching your nutrition and fitness goals, my coaching program can help. Learn more today!


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Start Your Week with a Healthy Plan

Will you:

  • Take a walk after dinner every night this week?
  • Eat more vegetables?
  • Quit smoking?
  • Devote 10-15 minutes to your meditation practice each day?
  • Cut back on your alcohol intake?
  • Take a yoga class?
  • Eat slowly and mindfully?
  • Get 6-8 hours of rest each night?

Feel free to share your answers in the comment section below or on our Facebook page.


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3 Things to Stay Positive

Last week I encouraged you to make a list of 10 positive things that occurred in your day prior to going to bed each night in order to focus your pre-sleep mind on happy peaceful thoughts, read Think Positive, Sleep Positive for a review.

That exercise is a great way to prepare your mind for restful sleep and help you wake up the next morning in a positive frame of mind. It is also a terrific exercise for promoting a positive mindset throughout your day. Let’s face it, no matter how good your intentions are to maintain a positive outlook during your day, sometimes things come up that knock you off of your game: unexpected traffic, a difficult client, an argument with your spouse, or even missing your morning coffee. When this happens it is essential that you get back into a positive mindset as quickly as possible to prevent the rest of your day from spiraling downward into frustration, anger, or an inability to think clearly and solve problems.

No matter where you are in your mindset right now, take a few moments to do the following activity:

If you are in a good mood, this exercise can reinforce and stimulate more positive thoughts. If you are feeling irritated, overwhelmed, or stressed it can serve as a reset for your day, getting you back on track to positive thoughts and positive results.

If you have let yourself get too far into the negative thought process it may be difficult to think of anything good that day, but remember you’re not looking for bright shiny miracles, you are simply looking for a few good things. For example:

  • You woke up on time
  • Traffic was lighter than usual
  • You heard your favorite song on the radio
  • The barista made your latte perfectly
  • A stranger smiled and said, “Good morning”
  • A coworker complimented your work on a project
  • You had a good idea
  • I try to do it at least once a day to keep myself on track and moving forward. I find it helps boost my creativity and productivity.
  • Taking a few minutes during your day to list the good things that have happened will reduce your stress levels, spark new ideas, heighten productivity, and help you flow through your day with ease. It is a small investment of time that yields tremendous returns!

    Give it a try. I guarantee you will be glad you did.

    Until next time, have a happy healthy day!


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    Think Positive, Sleep Positive

    How many times has this happened to you, you get settled into to bed hoping for a good nights’ sleep only to lie awake thinking of your “to do” list, problems, and worries? “Monkey mind”, as it is often called, can wreck a nights’ sleep.

    Luckily, there is a way to stop monkey mind before it starts. Before bed, take a few moments to list the good things that you experienced during your day. Making this list allows you to focus your mind on positive thoughts. Focusing on the positive redirects your monkey mind away from your sleep stealing thoughts and puts you in a more relaxed state of mind. These peaceful happy thoughts can lead to better more restful sleep. In addition, focusing on the positive before bedtime ensures you wake up with a more positive mindset the following morning leading to a better more productive day.

    Tonight before going to bed:

    Your list could include things like:

    • Traffic was lighter than normal
    • Your kids did the dishes without being told
    • Your work meeting was productive
    • You received a compliment about your beautiful smile
    • You heard your favorite song on the radio
    • You achieved a personal best at the gym
    • The sun was shining
    • You saw someone do something kind for another person

    Or anything else you can think of that makes you feel good today.

    Give it a try for the next week and see how you feel.

    Have a happy healthy day and while you’re at it “LIKE” us on Facebook!