Achieve Wellness

Helping you achieve all of your goals!

Leave a comment

Thank You Thursday

For me summer means a slowing down of clients and that means less income.   It is in times like these that I can start to get into scarcity thinking with my finances.  Nothing can create lack and scarcity like focusing on lack and scarcity.  When I start to feel these feels creeping up on me, I like to do a gratitude exercise.

If you are experiencing any feelings of lack in your life whether it be finances love health or otherwise you can use this exercise is well.
Write down 10 things you are grateful you can afford. Now some of these things may be a stretch and could even be things that you think you should be cutting out of your budget, but that’s OK write them down anyhow.

Here is my list:

  1. I am grateful I can afford to rent a beautiful home in a lovely neighborhood.
  2. I am grateful I can afford to put gasoline in my car.
  3. I am grateful I can afford to eat out 2 nights per week.
  4. I am grateful I can afford to get an manicure every 4 weeks.
  5. I am grateful I can afford to buy healthy food.
  6. I am grateful I can afford to pay for my electricity, water, and other utilities.
  7. I am grateful I can afford to donate money to my favorite charities.
  8. I am grateful I can afford to put money into savings each week.
  9. I am grateful I can afford to buy fun toys and treats for my dog.
  10. I am grateful I can afford to take a vacation every year.

Creating a list of ALL of the things you are grateful you can afford draws your attention to how much you have to be grateful for and away from those icky feelings of lack.  Dwelling on the positive helps you be open to seeing the possibilities and opportunities that surround you and once you can see the creative options that abound then you can take action to create and even bigger list of things you can afford.

If you cannot come up with 10 things, don’t worry.  If necessary, start with a few items and gradually add to the list as you think of more things you are grateful you can afford.  I promise, as you write you will think of more and more.  


If you are having trouble getting into the space of gratitude, contact me for a 1-on-1 session at  I would love to help you find your inner gratitude.

Leave a comment

Plan to Achieve

Happy June 1st!

The first day of the month is a terrific time to reevaluate your goals and create an action plan for the month that will help you move in the direction of your dreams.

Over the past few months, I have been encouraging you to write down and review what you would like to achieve over the next 2 years.  If you have not written your list yet, checkout my past blog, What are You Going to Achieve in the Next 2 Years, to get started.

In my post, What’s My Motivation?, I encouraged you to consider the motivation behind your goals.  Without a strong motivation to achieve your goals, it can be difficult to find the time, inspiration, and will power to keep moving forward.

Now that you are aware of the motivation behind your desired achievements your list may have changed.  Today, I encourage you to rewrite your list and prioritize it based on the motivation behind it.  The stronger your motivation the higher on the list the achievement should be.

Once you have recreated your list, try to think of 1-2 things you can do this month to help you progress toward your goal.  You can do this with each goal if you choose, but I prefer to focus on 3-4 high priority goals.  I tend to be easily distracted so this helps me stay focused.

Here are a few examples from my list:

  • I will have >1000 followers to my health and wellness blog by 11/1/16
    • Spend 1-2 hours per week reading and commenting on other blogs
    • Create 2-3 high quality, informative posts per week
  • I will donate $1000 to childrens’ charities in 2016
    • Collect pocket change at the end of each day and deposit it into the donation box at my local market each week.
  • I will finish my yoga certification classes by 8/1/16
    • Spend 20 minutes each day studying and practicing.
  • I will purchase a Jeep Wrangler XL by 12/1/16
    • Deposit money into a “new car fund” each week 

Each week I create a schedule of the action steps I choose to take that week to ensure I am sticking to my plan:

  • Monday
    • Spend 20 minutes discovering and reading other blogs
    • Spend 20 minutes reading yoga manuals
  • Tuesday
    • Spend 1 hour reviewing scheduled blog posts and writing new posts
  • Wednesday
    • Listen to 1 podcast related to my areas of interest

This trick helps keep me organized.  You may have different techniques to help you stay on track, so use whatever works for you (and please feel free to share your tips below).

Reflecting on what you choose to achieve helps you maintain focus and stay on track.  Having a clearly defined action plan guarantees you will continually make progress in the direction of your dreams.

Keep moving forward and until next time have a happy, healthy day!

I would love to help you achieve your dreams.  Fill out the contact form below to schedule your 1-on-1 session with me!


Leave a comment

January WellWork

 The New Year is upon us and that means talk New Year’s resolutions will abound.  You may even set some yourself.  But, considering that the average person sets the same resolution 10 separate times and 25% of people give up their resolution after the first week (60% abandon their goal after 6 months) your chance for success is unlikely.

Even if you do not make resolutions there is probably a goal you have failed to achieve in the past or are still struggling to reach.

What if this year could be different?  What if this year you could finally achieve at least one of your goals?

This month’s WellWork exercise is designed to help set you on the path to making your goals a reality.  Each week this month I am going to give you an activity that will help you clarify your goals and create a plan to reach your goals.

Every Friday afternoon this month (1/2, 1/9, 1/16, 1/23 and 1/30) I will post your assignment for the week.  Don’t worry the assignments are fun, exciting, and they won’t take up too much time, but they will get you thinking about what you want to achieve and how you can achieve it.

So get ready!  Your first assignment comes tomorrow.  This is the year you make your goals a reality!

If you would like help with this month’s exercise please fill out the contact form below:


A Tip for Achieving Success

Want a quick tip on how to achieve the success you desire?

Stop letting your fear and your ego control you.   

Take action and do not worry about the consequences!  

Your ego will overwhelm you with all of the disasters that can happen as you progress toward your goal and fear can prevent you from moving forward.  Don’t let your ego block your success.

Sound scary?  Of course it does.  If it didn’t you would have already taken action and be well on your way or even achieved your goal.  Remember, nothing worth having ever came without some risk.

Do you need some help getting your ego under control?  If so, take the time to email me at to arrange a 1-on-1 session.

Leave a comment

Final October WellWork Check In

There are only a few days left in the month so it is time for a final WellWork check in.

In the last October check in I encouraged you to take notice of how the exercise was effecting how you felt about yourself and how you were relating to friends, family, and coworkers.

Now that we are almost finished I would like to suggest you reflect on how it felt to do this month’s task.

If you found it difficult to make a list of the things you love about yourself you are not alone.  For many of us writing or even thinking about why we love ourselves is difficult and uncomfortable.

Over the weekend I came across this video on Youtube from Louise Hay about why you should love yourself and how to get started doing it.  Personally, I have always found Ms. Hay’s words and guidance inspirational and helpful.  I hope this helps you continue to develop your ability to truly love yourself.  You deserve  your own love!!

If you enjoyed the video and want further guidance on learning how to love yourself you can email me at


Check out this new book,  Loving Yourself to Great Health

Love Yourself to Great Health Pic

And try the Loving Yourself App to keep the habit of self-love going after the month of October has past.

Love Yourself App pic

Remember loving yourself first is the best way to love others.

Until next time,  have a happy healthy day!

Leave a comment

Keep up on Health and Fitness Topics

Looking for heath and fitness tips, articles and updates?

Look no further. 

Signup for my heath and fitness newsletter.  It’s FREE and includes a download of my report “10 Foods to Help Reduce Stress.”

Click here to subscribe

Leave a comment

Thought of the Day – 9/27/14

Robert Foster Bennett quote

Are you making choices that empower you and help you achieve your goals or are you choosing to sabotage yourself and your efforts to succeed?

Are you aware of the choices you are making or are you going through life on “auto pilot” not really thinking about what you are doing?

Are you acting inline with your goals and dreams or are you reacting to the circumstances around you?

Take some time this weekend to reflect on the choices you have been making recently.  If you are not where you want to be in your life make a commitment to take control of the choices you make to ensure that they are in alignment with your core values and your goals.

It is only through a conscious effort that we can take charge and create the life of our dreams.

If you need help learning how to become more conscious of the choices you make or if you need to develop a clear plan of action toward your goals, contact me for a 1-on-1 session.   Fill out the contact form below.

Have a Happy Healthy Day.


Leave a comment

Thought of the Day – 9/20/14



Do you need some help finding your path?  Or, are you finding fear blocking your progress?  Contact me for a 1-on-1 session to get yourself moving forward quickly and with purpose.  Sessions can be done via the telephone or through Skype.


Leave a comment

September Wellwork – Check In

We are half way through the month.  How is your journaling progressing?

By now you should be experiencing some bigger or more frequent “miracles”.  Much like expressing gratitude or focusing on positive thoughts, acknowledging and paying attention to daily miracles draws more of these wonderful moments to you.

So, today I would like to issue an extra challenge to you.  Take 5-10 minutes today to mediate on the miracles you have experienced so far.  Spend some time in quiet reflection about the impact these events have had on you, your life and/or your goal.  Has something inspired you to modify or expand your goal?   Have you received an opportunity that will advance you toward your goal quickly?  Have you received an idea of an action step to take toward your goal? Are you feeling more hopeful and excited about your goal?  Or are you feeling happier in general?

The purpose of this activity is to help you see how the Universe provides assistance and guidance for you every day even if sometimes it is in the smallest of ways.  Recognize and learn from what you are given each day.

As always, I would love to hear what you are learning and experiencing with this month’s Wellwork so feel free to leave a comment below.

For questions to to work with me 1-on-1 contact me at:

Have a Happy Healthy Day!

1 Comment

September Monthly Wellwork

Holy Smokes it’s September!!!  Where has the year gone?
It is already time for your September Monthly Wellwork Exercise.

In previous Wellwork assignments and blogs I have talked about achieving goals and taking action daily to reach those goals even if those steps are small.  This month we are going to continue along the same idea but with a slightly different twist.

Often we get so busy with our daily routines and mundane tasks that we miss the hints, nudgings and opportunities the Universe (God, The Divine, etc.) sends our way to help move us in the direction of our dreams.  We get so busy waiting for the “big miracles” to come that we miss the small ones.

For example, perhaps you have a goal to buy a new home, but you need to save money for the down payment.  One day as you’re shopping for laundry detergent you come across the brand you always buy with a $.50 off coupon on it.  Big deal $.50, right? So what?  OR “HELLO”, there’s an unexpected $.50 the Universe just gave you toward your new home.  No, it’s not a big dramatic lottery winning miracle but it is a small step toward your goal.

Often waiting for the big finale can lead to frustration, doubt and negative thoughts which can slow the arrival of your goal.  Sometimes it can even lead to giving up on the goal altogether.   Now, imagine little miracles happening every day that propel you toward your goal.  Each day you have reassurance that you are on the right track and moving toward your goal.  Every day you are rewarded with hope for your positive attitude and daily action.

This month your task is to keep a daily Miracles Journal.  Each day write down all of the coincidences, opportunities, thoughts and other “lucky breaks” you receive.  It does not matter how large or small it is or whether or not it appears to relate to your goal, write down each and every “miracle”.  Read over the list and express gratitude for all of the wonders you received that day and for all of the wonders you already have.  Remember gratitude begets more things to be grateful for.

The comments section is a terrific place to share your daily miracles with others as well as let the Universe know you are paying attention so feel free to add a comment below.

If you have any questions or would like to work with me one-on-one to achieve your goals email me at

Enjoy this month’s Wellwork and have a Happy Health Day!