Achieve Wellness

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Don’t Let the Hectic Holidays Get in the Way of Your Fitness Goals

As we enter the holiday season, it can be difficult to stay on track with your workouts. Shopping, holiday parties, and travel can all get in the way of your normal fitness routine.

This season make a commitment to maintaining the health and fitness progress you have made. Make it a goal to do some form of exercise at least 4 days per week. Remember, you don’t need the gym to stay in shape and you don’t need to spend hours training.

This article from Precision Nutrition details a terrific whole body workout that can be done in as little as 10 minutes at home (or on the road) with minimal equipment:

how-to-stay-in-shape-when-you_re-busy-infographic-tablet.pdf

The big key through the holidays is to keep moving. You don’t have to be perfect just do a little each day!

Until next time, have a happy, healthy day!


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Reach Your Goals with Nutritional Coaching

What is nutritional coaching?

Nutritional coaching is a method of teaching clients how build healthy nutritional habits that will last a lifetime. In addition, a nutritional coach offers the support, guidance and motivation clients need to successfully achieve their health and wellness goals.

Why do I need a nutritional coach?

The goal of nutritional coaching is to assess your current nutritional and dietary situation and determine the next step in becoming a little better by introducing new habits and making small achievable changes that over time yield measurable results.

Nutritional coaching is for people who want to lose weight and body fat, build physical strength, confidence, and get lasting maintainable results. With nutritional coaching you can stop dieting, learn to eat better, and have more energy and stamina.

How does it work?

The nutritional coaching process is done over a series sessions:

-First session/consultation (15 minutes) – Meet client, determine goals, give them assessment forms to fill out

-2nd session (50 minutes) – Review forms, take measurements, clarify goals.

-3rd session forward – Take measurements, review adherence, address challenges, revise plan as necessary.

Beginning with the 3rd session, clients meet with their coach regularly, every 3 weeks either through messenger or via video chat, to measure results, discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients will receive daily lessons designed to teach them how to live a healthy, balanced life.

Nutritional coaching is the BEST way to receive the support and guidance you need to achieve your health and wellness goals: losing weight, increased energy, improved sport performance, better health markers, etc. I’m not going to lie, the nutritional coaching process does require you to put in some work, about 10-15 minutes each day, to review the lessons and practice your habits, but if you are committed to achieving your best possible health finding the time is easy (and the lessons are kind of fun).

Right now I am offering a complimentary 15 minute consultation to see if you are a candidate for Achieve Wellness’ Nutritional Coaching program. To schedule your session, email us at achievewellness@ymail.com, send us a message through our Facebook page, or if you are ready to get started visit our website to sign up and begin building your healthy habits!


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It’s Not Too Late to Reach Your Health and Fitness Goals in 2018

Is it safe to say you could have put a bit more time into your diet and exercise in 2018? (and maybe a year or two before that as well)

Question: Are you ready to take the first step towards getting things under control?

Terrific! Because it is not too late to start working toward the health and fitness goals you set for 2018.

There is a program that has a proven track record with over 45,000 people AND nearly 1 million pounds of body fat lost!

As a certified nutritional coach and personal trainer and as part of the most successful weight management program in the world, I can help you on your personal health and fitness journey and increase your chances of FINALLY becoming the healthiest you possible.

This approach is so thorough, there are too many details to list here. Contact me at the email address listed below to set up your complimentary 15 minute consultation.

Full disclosure, this program may NOT be for everyone and you ARE going to have to put some work in!

So, if you are ready to lose body fat, have more energy, and learn to live a healthier lifestyle, take the first step, email me today and get started on the path to success!

Email me today at achievewellness@ymail.com.

And LIKE us on Facebook (its a great place to find free tips and recipes)!


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Apple Pie Overnight Oats

Last week I shared a recipe for Pumpkin Spice Overnight Oats. This week I want to share another of my favorite overnight oat recipes, Apple Pie Overnight Oats. This recipe is a delicious, quick, and healthy way to enjoy the flavors of apple pie on the run.

Apple Pie Overnight Oats

Ingredients:

  • 1/3 cup steel cut or old fashioned oats
  • 1/3 cup apple, diced
  • 1/4 cup milk, dairy or nondairy
  • 1/4 Greek yogurt (or applesauce if you want to limit dairy and add more apple flavor)
  • 1/3 teaspoon apple pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, dash cardamom)
  • 1-2 tablespoon pecans, chopped or chia seeds

Directions:

  • Combine oats, apple, milk, yogurt/applesauce, spices, and chia seeds (if you are using them) in a bowl or mason jar.
  • Cover and refrigerate for 4-8 hours.
  • When you are ready, add additional milk if necessary to achieve desired consistency.
  • Sprinkle on pecans or additional chopped apple if you like an extra crunch.

Enjoy!!!!


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Apple Pie Overnight Oats

Last week I shared a recipe for Pumpkin Spice Overnight Oats. This week I want to share another of my favorite overnight oat recipes, Apple Pie Overnight Oats. This recipe is a delicious, quick, and healthy way to enjoy the flavors of apple pie on the run.

Apple Pie Overnight Oats

Ingredients:

  • 1/3 cup steel cut or old fashioned oats
  • 1/3 cup apple, diced
  • 1/4 cup milk, dairy or nondairy
  • 1/4 Greek yogurt (or applesauce if you want to limit dairy and add more apple flavor)
  • 1/3 teaspoon apple pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, dash cardamom)
  • 1-2 tablespoon pecans, chopped or chia seeds

Directions:

  • Combine oats, apple, milk, yogurt/applesauce, spices, and chia seeds (if you are using them) in a bowl or mason jar.
  • Cover and refrigerate for 4-8 hours.
  • When you are ready, add additional milk if necessary to achieve desired consistency.
  • Sprinkle on pecans or additional chopped apple if you like an extra crunch.

Enjoy!!!!


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Pumpkin Spice Overnight Oats

As we roll into the autumn season, it is time to start switching gears from light summer foods like cucumbers, zucchini, and berries to foods that create more warmth and comfort like squash and apples.

Because getting a nutritionally balanced breakfast can be a challenge for many of us, overnight oats have become a popular way to pre-prepare a delicious, nutritious and quick meal. All you need is a bowl, mason jar, or mug and a few simple ingredients.

This recipe combines creamy pumpkin, with flaxseeds, oats and protein for a yummy breakfast treat loaded with nutrients.

Pumpkin Spice Overnight Oats

Ingredients:

  • 1/2 cup nonfat milk (or unsweetened nondairy milk)
  • 1/4 cup pumpkin, mashed
  • 1/4 cup carrot, grated (if desired for extra crunch)
  • 1/4 cup steel cut or old fashioned oats*
  • 1 serving vanilla protein powder, pick your favorite
  • 2 tablespoon flaxseeds, ground
  • 1/2 teaspoon pumpkin pie spice (or to taste)

Directions:

  • Combine all of the ingredients in a bowl or mug ( I love using mugs in the fall/winter months. They make me few instantly warmer).
  • Cover and refrigerate overnight or at least 3-4 hours.
  • In the morning, add additional milk or Greek yogurt to thin the mixture if necessary.
  • Enjoy cold or cover and warm in the microwave 30 seconds if desired.

*Be sure to use steel cut or old fashioned whole grain oats to get the best consistency and the most nutrition.

Now, if pumpkin spice isn’t your thing don’t worry. I’ll be back next week with a delectable apple pie overnight oats recipe.

Until then, have a happy, healthy day,


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Start Practicing Good Nutritional Habits Now to Prevent Holiday Weight Gain

It’s the first week of September and while it may seem a bit early to start talking about the holidays (and the dreaded holiday weight gain/nutritional slump), NOW is the perfect time to start practicing good nutritional habits that can help keep you on track with your healthy eating plan through the holidays.

For most of us, the holidays bring a plethora of delicious treats and foods we love. Whether its turkey and stuffing, pumpkin pie, gingerbread man cookies, or a big helping of turducken there is always something to delight our tastebuds. The good news is, it is ok to enjoy your favorite holiday foods, so long as you do so in moderation.

Over the next few weeks, we are going to build up a set of habits that will allow you to enjoy with holidays without feeling deprived but still keeping your healthy eating in check.

The first “habit” I am going to interlude to you is portion size. In a world of super-sized everything it can be tough to know what an appropriate portion size looks like.

This infographic from Precision Nutrition will help you learn what a portion should look like without having to carry around a scale and measuring cups.

Get familiar with it, download it if you need to, and over the next few week practice this method proper portion sizing. Keep your food choices the same as you normally would, you don’t need to worry about limiting or removing food right now. As always if the portions leave you feeling stuffed or uncomfortable adjust them down as necessary.

Learning a new skill can be hard, so go easy on yourself especially if you are new to monitoring your portions. Allow yourself to make a few mistakes and try to improve your habit a little bit each day.

Have fun, play and enjoy the process!

the-best-calorie-control-guide-infographic-tablet.pdf

If you want more information on what good nutritional habits you can develop to help you lose weight, look fabulous, and feel more energetic, I can help.

Contact me for a complimentary 15 minute nutritional review at achievewellness@ymail.com.


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Eating Mindfully Can Help You Reach Your Health Goals

Whether your goal is to lose weight, improve your health markers (cholesterol, blood sugar, etc.), or just to feel more energetic and healthy, good nutrition is the best way to achieve your goal.

While having a solid nutritional plan is the best way to achieve your goal, just being in tune with and aware of your nutrition can make a big difference. That’s why I find mindful eating a great way to get in touch with what and why you are eating.

With mindful eating, you take the time to focus on not just what you are eating, but why you are eating, and how the experience makes you feel. Mindful eating gets you in touch with your personal hunger cues, improves your ability to taste your food, and makes the eating experience more pleasurable.

So, how do you practice mindful eating?

The first step you should take when eating mindfully is to get quiet. This may mean eating alone at first to avoid distractions or getting away from your desk or office. I had a friend that regularly ate lunch in her car so she could have time to herself to eat. Think of meal time as a type of meditation, connect with the experience, eat slowly, and enjoy it.

Once you have gotten quiet and focused, ask yourself:

  1. “Am I hungry?”

If your stomach is growling, you feel weak or shaky, you are irritable, or have a headache then you are probably hungry. If not, then perhaps it is better to wait until you are truly hungry. Now, this does not mean skipping meals or starving yourself. However, as you get in touch with what physiological hunger feels like, you will be better able to take in nutrition when you body needs it.

  • 2. “Do I want to eat?”
  • Sometimes our habits and emotions get the best of us and we eat because we think we are supposed to, “Hey, it’s 4pm it must be snack time”, “I haven’t eaten for 3 hours I’m not hungry but I better eat something anyhow”, or “Damn, that meeting was really stressful, I need a candy bar.” In these cases asking ourselves if we really want to eat or are simply responding to habit and emotions can keep us from making poor nutritional choices.
  • 3. “Does this food choice support my goals?”
  • If your goal is to lose weight, eating a big bowl of popcorn and a box of chocolate covered raisins at the movies is not the best way to achieve your goal. Likewise, having a burger and fries won’t help your reduce your cholesterol. Asking yourself if the food choice supports your goal reminds you of what you are working so hard to achieve and can stop you from making a poor choice. If, after you ask the question, your response is to still eat the food then you must be willing to accept responsibility for the choice. Looking great in those jeans or ice cream, which is more important?
  • Once you have started eating, focus on the experience. What does the food taste like, what’s its texture, how does eating make you feel, are you enjoying it? Eat slowly and consider these questions as you go along.

    Every few bites, stop and ask yourself, “Am I satisfied?” If you are then stop eating. If your answer is, “no”, then take a few more bites and ask again. Remember, it takes 20 minutes for your body to register fullness so take your time.

    Eating mindfully takes work, and it is likely you will not be able to do it with every meal especially in the beginning. Start slowly and shoot for practicing for 2 meals every day.

    If the process seems overwhelming, that’s ok. Start slowly with 1 thing at a time. Perhaps you can find a quiet distraction free place to eat and just do that for a few days. Next you can ask yourself 1 or 2 of the questions. Once it is your habit to check in before eating, then you can move on to another question or step. Progress at your pace. The key objective here is simply to create awareness of your eating in relation to your goals. Do not obsess over it, make it fun, enjoy eating!

    If you need help building your nutritional plan or if you would like help learning to eat mindfully, I am here to help. Email me at achievewellness@ymail.com for a complimentary 15 minute consultation.

    Have fun and as always, Have a happy healthy day.


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    We’re Growing!

    Achieve Wellness is growing and I am looking to add a few new clients to our nutritional guidance program.

    This program teaches participants simple, effective lifestyle changes that can put you on the road to the best body and best health of your life. And thanks to the techniques you learn in the program you’ll learn how to stay there. No fad diets or short term results here. In fact, this is a long term program that progresses you slowly so you have time to absorb and master your new habits. If you are in a rush to lose weight, this is not the program for you.

    If you are interested in finding out how you can finally learn to live a healthy life rather than diet, click the link below and fill out our “New Client Survey”. Space in the program is limited, so don’t wait too long.

    Yes, I am ready to get healthy!

    What do you have to lose (except a few pounds)?

    Thank you and have a happy healthy day.


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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: