Achieve Wellness

Helping you achieve all of your goals!


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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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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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Beginners’ Guide to Healthy Eating

If you are like most people I know, your hectic schedule often means you have no time to the little things, often they get put aside so as to get seemingly the more important things done.   Like this year’s resolution to eat healthy, for example! We miss meals, eat wrong food groups, grab meals on the run,  all for the sake of saving time.  Along with the failure to exercise, many forget the problems this life style can have on our health and wellness.  We get run down, over weight, stressed out and sometimes worse.  These symptoms are a reminder from our body that we need learn better eating habits.
If you’re currently not eating a healthy diet, it can be difficult to get started. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.

A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits. Ideally, it would be a wise to keep junk foods and beverages out of your house so as not be tempted to snack during the day.  If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand.  If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or miniature chocolates.  Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.  I buy full-sized chocolate bars and break them into pieces which I keep at my office.  Before I leave work I grab a piece to bring home with me for an after dinner snack.

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body.  To start eating healthily we must begin by thinking healthily.  Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why.  The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Preparation is a major key in commencing a new healthy diet.  You must take into consideration your schedule for meals.  If you often eat in a hurry at odd times of day, you’re more inclined to grab a rushed meal which will probably do more harm than good.  So plan ahead!  Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced life style, sometimes this just can’t be done.  One way to solve this problem is to plan out your evening meals for the week, on your days off.  Perhaps just before you do your weekly shopping.  Another warning: when going to the shops, do not venture there hungry because you are more likely to pick processed low nutrient foods. That becomes the first break in your healthy eating.  Also shop the outer edges of the store and stay out of the middle aisles where many of the unhealthy food options live.

Initially you may find it very difficult to make the necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be