Achieve Wellness

Helping you achieve all of your goals!


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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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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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A Little Change is Good

We all know what we SHOULD do to be healthy, fit, and at our best: we should eat 5-7 servings of fresh fruit and vegetables every day, we should get at least 30 minutes of physical activity daily, we should not smoke, we should avoid processed foods/trans fats/alcohol/sugar…

But, let’s face it most of us have a vice or 2 (or more), that keep us from reaching the peak of our health and wellness. While many of these vices seem pretty harmless while we are doing them they can pose long term threats to our health. Yep, that burger and fries you ate this weekend will come back to haunt you in your 70s (or sooner). That is why it is important to get a handle on our bad habits as well as create new good habits.

Slowly and mindfully is a great way to eat less, but it’s impact is limited if your “healthy routine” still consists of fast-food, beer, and 15 hour video game marathons.

This week I am offering you a challenge. Pick one of your bad habits, just one, and over the next week take steps to change it.

For example,

  • If you are a coach potato, make it your goal to go for a walk around your neighborhood every day this week. You can even start with 10 minutes if that is all you can handle.
  • If you never eat vegetables, start adding 1-2 servings of veggies to one of your meals daily.
  • If you are a smoker, cut the number of cigarettes/vapes you have by 5-10% this week.
  • If your an overeater, make a conscious effort to cut back on your portion sizes by 15-20% at each meal.
  • If you can’t make it through the day without 3-4 cups of coffee, replace 1 of them with a decaf.
  • If you regularly wake up Sunday morning with a raging hangover, cut back a drink or 2 the next Saturday.

The point isn’t to completely stop your bad habit in one fell swoop, but rather to slowly ween yourself off of the bad habit and slip gently into a better one. Changing habits takes time and patience. Be kind to yourself and pat yourself on the back for each little bit of progress you make.

The first few days of this may be rough and you may even feel a tad bit icky, but I promise as the week progresses you will start to feel better.

Give it a try. What do you have to lose except your bad habits.


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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!


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Keep Your Exercise Momentum Going

A few weeks ago, I shared a tool I like to use called an adherence chart (Be Accountable to Exercise).

The adherence chart in that post challenged you to get 3-4 hours of purposeful exercise a week. Click here to learn about purposeful exercise.

This week I would like to encourage you to stretch your boundaries and increase your weekly workout sessions to 5-7 hours per week.

Here is your new adherence chart:

purposeful-exercise-adherence-chart-2.pdf

Good luck and have fun!


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Be Accountable to Exercise

In last week’s post I stated that in order to achieve your health and weight loss goals you need to engage in 5-7 hours of purposeful exercise each week (click here for a reminder).

This week I want to give you a little tool to help you get on target with your exercise routine and stay on target. It is called an adherence chart and using it is very simple. For each day you complete the behavior listed, give yourself an “X”, smiley face, or gold star. This gives you a visual reference as to how successful you have been in following your new behavior.

This type of chart can work for any new behavior you want to implement whether it is related to health, fitness, relationships, career, etc.

If you have not been exercising regularly, jumping in to 5-7 hours per week can be a bit too much to handle, so for this week’s chart I recommended 3-4 hours of purposeful exercise each week for the next 3 weeks. If you have been pretty consistent with a workout routine, and are ready to kick it up, feel free to reflect the change you wish to make.

So without further ado, here it is:

purposeful-exercise-adherence-chart-1-3.pdf

Download it, amend it, and use it as it works best for you. And don’t forget to leave a comment to let us know how you are doing.

Check back in a few weeks for an updated version to help you progress ever closer to your goals.

Have a happy health day and don’t forget to LIKE us on Facebook.


Leave a comment

In last week’s post I stated that in order to achieve your health and weight loss goals you need to engage in 5-7 hours of purposeful exercise each week (click here for a reminder).

This week I want to give you a little tool to help you get on target with your exercise routine and stay on target. It is called an adherence chart and using it is very simple. For each day you complete the behavior listed, give yourself an “X”, smiley face, or gold star. This gives you a visual reference as to how successful you have been in following your new behavior.

If you have not been exercising regularly, jumping in to 5-7 hours per week can be a bit too much to handle, so for this week’s chart I recommended 3-4 hours of purposeful exercise each week for the next 3 weeks. If you have been pretty consistent with a workout routine, and are ready to kick it up, feel free to reflect the change you wish to make.

So without further ado, here it is:

purposeful-exercise-adherence-chart-1-2-1.pdf

Download it, amend it, and use it as it works best for you. And don’t forget to leave a comment to let us know how you are doing.

Check back in a few weeks for an updated version to help you progress ever closer to your goals.

PS-This type of chart can work for any new behavior you want to implement whether it is related to health, fitness, relationships, career, etc.

Have a happy health day and don’t forget to LIKE us on Facebook.


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Learn more about nutritional coaching

If you have set a goal to lose weight, improve your health, or get in shape this year, you may be realizing that you need a little bit of help and support to reach your goals.

Watch this video to learn how hiring a nutritional coach can help you reach your goals and help you maintain your success.

Now that you know how a nutritional coaching can help you finally achieve and maintain your health and wellness goals, visit our website to sign up for our 12 month coaching program. You will receive daily lessons designed to guide you through the process of learning how to stop dieting and start creating healthy, balanced, and fun lifestyle changes that get you to your goal.

Get started NOW!


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Success is in Your Hands

Take a moment to think about one of your goals. One of your BIG goals. Perhaps you want to run a marathon, lose 50 pounds, go back to school, find the love of your life, or move to a new city…

Now, think about why you have not achieved that goal yet.

If you are like most of us, you are avoiding committing time and energy to that goal, either consciously or unconsciously, out of fear. Fear of change, fear of failure, fear of what other people will think…

And that’s ok. Fear is a natural reaction to the unknown. But, now that you realize that some type of fear is blocking you from moving toward your goal, you have taken the first step to overcoming that fear. Give that fear a name, write it down.

For example:

“I am afraid that if I <insert goal> people will criticize me and tell me I am wrong/selfish/stupid/living in a fantasy world.”

Now that you have identified your fear, you can start taking steps to turning that fear into success.

You have played the, “What if…” game for awhile focusing on the fear, so you know how to play. It is time to turn the tables on fear and start playing the game to win!

Here’s how:

    Take the fear you identified earlier and rewrite it as a success:

      • It feels great to have <insert goal>! People congratulate me daily on my success and tell me I have inspired them to follow their aspirations.
  • Realizing that success is possible and focusing on the ultimate feelings of gratitude, happiness, and self-esteem that come from places the key to success directly in your hands. You are in charge of your success. You are in charge of achieving your goal. NOT the fear!
  • By looking your fear in the eye and telling it to “shove off”, you put yourself in control and allow yourself to start taking steps, even if they are small at first, down the road to success. In effect you:
  • And after all, isn’t that all you really need to do?

    PS-Once you have identified your fear and written it down, burn it as a symbol of your newfound courage and determination.

    Help inspire other readers conquer by writing your “statement of success” in the comments below.

    Until next time, have a happy healthy day!

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