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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 4

Don’t you love the feeling when someone at the grocery store sees you are in a hurry lets you move ahead of them or when a stranger pays for your coffee?

This week, it is time to return the favor. Make it your goal this week to do something nice for a stranger a minimum of 4 times. It does not have to be a huge gesture or cost money: hold the door open for someone (maybe stand behind it so you don’t breath on them), toss a few extra pennies in the “take a penny”, cup at the gas station, volunteer to mow a neighbor’s lawn, or donate to a charity. Think up your own creative way to do something to make a stranger’s day a smidge better. Do it without expecting or requiring recognition or gratitude, do it because a little heartfelt kindness goes a long way to making your world a better place. Don’t forget to make some observations about what you experience and how this exercise made you feel.


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Kindness Challenge – Week 2

Welcome to week 2 of The Kindness Challenge.

The purpose of this challenge is to spread kindness, love, and appreciation in an effort to make our world a little happier and more peaceful.

My challenge to you this week:

Say “Thank you” to a stranger.

Nothing breeds kindness and goodwill like gratitude. We all love to be told, “thank you” when we have done something for someone else.

This week make it your mission to say, “thank you” to 1 stranger every day.

  • Thank the grocery clerk for working
  • Thank the woman in the parking lot for putting her cart in the cart corral
  • Thank the customer service representative for helping you over the phone
  • Thank your bank teller for always greeting you with a smile
  • Thank the man in line with you for standing 6 feet away, whatever.

No act is too small to garner a “thank you”.

Have fun with this, get creative, think up different reasons or ways to say, “thank you” to someone you don’t know.

As always you may want to keep journal or some notes about how thanking a stranger made you feel.

Don’t forget to share this challenge with your friends and family!


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Take 5 Minutes

Take 5 minutes today to go outside and experience Mother Nature. I don’t care where you are or what the weather is, take 5 minutes and put your hands on the Earth or your bare feet on the grass. Don’t think about viruses, politics, social injustices, your bills, job, or any other problem you have. Instead, focus on the amazing set of circumstances that created this planet and life (our life) on it. The perfect size planet, the perfect distance, from the perfect star, orbiting in the perfect way to sustain life for millions of years. For 5 minutes, appreciate the miracle of where we live and what it gives us.


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Take 5 Minutes

Take 5 minutes today to go outside and experience Mother Nature. I don’t care where you are or what the weather is, take 5 minutes and put your hands on the Earth or your bare feet on the grass. Don’t think about viruses, politics, social injustices, your bills, job, or any other problem you have. Instead, focus on the amazing set of circumstances that created this planet and life (our life) on it. The perfect size planet, the perfect distance, from the perfect star, orbiting in the perfect way to sustain life for millions of years. For 5 minutes, appreciate the miracle of where we live and what it gives us.


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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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Healthy Habits Lead to Success in 2020

Happy New Year and welcome to 2020!

If you resolved to lose weight or improve your heath this year, congratulations!

So, what is your plan? Do you have one?

In 10+ years of working with clients on health and nutrition, I have often found that when January 1st rolls around people decide to make dramatic changes to their eating habits: cutting out all sugar, eliminating all carbohydrates, avoiding alcohol, or eating only chicken and steamed vegetables.

While this may seem like the best way to lose weight and clean up your eating, there are a few flaws with this type of plan.

First of all, if you have spent the past 2 months indulging in cookies, mashed potatoes, wine, and pumpkin spice lattes it will be difficult for your body to give them up cold turkey. You have conditioned your mind, as well as your body, to expect these delicious, comforting treats.

When you say, “Sorry, no more fat, sugary goodness for you!”

Your body replies, “Oh yeah, I’ll just see about that!”

The next thing you know, you are in the midst of some serious carbohydrate and/or alcohol cravings. And we all know that eventually you will cave in and go off the rails vowing to start again tomorrow or next Monday. Even worse, you may quit trying altogether.

Secondly, our bodies need all of the food groups to heal, grow, stay healthy, and function on a daily basis. Eliminating an entire group of foods, such as carbohydrates or fats, restricts the amount of vital nutrients our bodies receive. We may not need processed carbohydrates and saturated fats to fuel our body but we do need to include fruits, vegetables, whole grains and healthy fats from nuts, seeds, or avocados to insure our body functions at its best.

Rather than adopting a drastic “all or nothing” approach, I encourage my clients to make small, manageable changes over a period of time. A kind of “ back to basics” approach that introduces easy to apply lifestyle habits as opposed to diets and deprivation.

For example:

  • Eat slowly and mindfully – Rather than scarfing down dinner in front of the tv, sit at the kitchen table and make an effort to experience and enjoy the food you are eating. If you normally finish dinner in 15 minutes, set a timer for 20-25 minutes and allow the act of eating to fill the time.
  • Eat less by reducing your normal meal size by 20% – Rather than cutting out, start by cutting back. If you normally get a medium latte, try a small. If you grab a bag of potato chips from the vending machine each day, start cutting back by only eating 1/2 the bag (save the other half for the next day or throw it away if you simply can’t put it down). At lunch, eat your normal foods but order a smaller portion, put some in a to-go box, or share with a friend.
  • If you managed to maintain a fairly healthy diet through the holidays, perhaps you focus on adding 15-20 minutes of physical activity to your day 4-5 times per week.

Pick 1 new lifestyle habit and focus on doing it everyday for 2-3 weeks. Strive to do a little bit better each day. Once you have gotten a firm grasp on the habit you can choose to expand on it, such as increasing your physical activity to 30 minutes 4-5 days per week, OR you can add a new habit to your healthy habits repertoire.

Yes, it will take longer to lose weight or improve your eating pattern, however in the long run this slow steady approach will lead to greater success and better long-term results.

Give it a try, be patient, and keep an open mind. If you do, you will see yourself making the progress you want while still enjoying your life.

If you are unsure of where or how to start, my nutritional coaching program will help you get on track and stay on track. Learn more now!

Remember:


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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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If you are like most of my clients you have tried a whole host of different diets, “super foods”, and nutrition gimmicks to lose weight and get healthier.  And like many people you probably overloaded yourself with rules and restrictions, and eventually gave up and went back to your old ways of eating and drinking.  

Luckily, there is a better way.  With my nutritional coaching plan you focus on making small changes over time the lead to big results for a lifetime.  In under 1 year you will be in better shape than you ever imagined was possible.

The program guides you through daily lessons designed to help you build easy and effective nutritional and lifestyle habits.  You can choose to read or listen to the lesson, which ever fits your schedule.  You practice each new habit for 2 weeks to give you the opportunity to learn and apply it until it becomes natural.  And the program holds you accountable through daily check offs and regular progress updates.   The program tracks everything from your measurements to your habits, so you can see how much progress you are making throughout the year.

With this self guided program you get all of the lessons and workshops you need to create and practice a lifetime of healthy nutritional habits that can help you not simply lose weight, but sleep better, manage stress, become more mindful, and feel more confident no matter what life sends your way.  

If you are ready to have the body you deserve and be in control of your health and fitness, this program is for you. You will learn doable daily actions designed to make nutrition and fitness a part of your life, without taking it over.

Normally, I only offer this nutritional coaching program with one-on-one personal coaching, but my final nutritional coaching program for 2019 is closed.  Because I am passionate about helping as many people as possible have the health and fitness they deserve I am offering this self guided option, so you can start building a lifetime of healthy habits NOW!  Don’t worry it won’t interfere with your holiday plans either.

For the remainder of 2019, I am offering this self-guided plan for only $69/month!  That is $100 less than the regular personal nutritional coaching program and you get all of the same habits and supporting lessons.

Don’t wait until the new year to get started!   Make today the day you commit to taking control of your health and fitness.  Sign up NOW!

Want to include exercise to your daily health routine?  Add on our personalized workout plan for $39/month.  You will get month workouts created with your goals in mind along with options to modify exercises or even workout at home.  And at a mere $39/month it is much easier and more economical than hiring a personal trainer.

Yes, I want to add on workouts!


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Practice Gratitude for More than “Things”

If you have followed this blog for very long you probably noticed that I post a lot about taking note of things you are grateful for.

But often we forget that being grateful is about more than being thankful for material things, gratitude is also about experiences that you’ve had, people you have met, or other non-material things that you have received.

For example, have you ever been thankful that you drove all the way to work and had all green lights?

Have you ever thank the Universe for a complement you received?

Today, make it your goal to make a list of non-material things you’re thankful for:

“I am grateful I had the opportunity to shovel snow from my elderly neighbor’s driveway so she could go to church.”

“I am grateful a colleague made me realize what a terrific job I have.”

“I am grateful I had an amazing time learning to surf on vacation.”

“I am grateful I have a loving family.”

“I am grateful I found an inspirational book to listen to in my commute.”

“I am grateful my grandmother taught me how to make her delicious fried chicken.”

Expressing gratitude is a great way to put a positive spin on your day and your life. And, if you say, “Thank You”, to someone else it can make their life better as well.

If you liked this post or found it helpful, please share it with friends and family. Together we can make the world a happier more positive place, one “thank you” at a time.

With Gratitude,

Rachel