Achieve Wellness

Helping you achieve all of your goals!


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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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You CAN Build Good Nutritional Habits Over the Holidays

Traditionally, Halloween marks the start of the holiday season. With Halloween and the start of the holidays just a few days away you may think that starting a nutritional overhaul is an invitation to failure. But, with the right plan you can build a healthy lifestyle without having to give up the food and fun of the holidays.

Simple things like: eating slowly, drinking plenty of water, eating 5-7 servings of fruits and vegetables daily, choosing lean protein, and getting plenty of rest can make a big difference in building a healthy lifestyle.

My nutritional coaching plan is based on simple nutrition and lifestyle habits that will help you look good, feel great, and maybe even lose some weight this holiday season all without depriving you of your favorite foods. Find out more at https://procoach.app/wellnessphx

The plan progresses slowly giving you a new healthy habit to practice every 2 weeks along with daily lessons that help explain and reinforce your new habit. Over the course of a year you will develop a set of habits that you can use for the rest of your life to help you look and feel your best. And the best part is you get 1-on-1 access to me, your coach, through out the program, so you are never alone.

The next program starts Monday November 18th. There are 15 slots left and they will fill quickly, so don’t wait too long.

Because I want to help as many people as possible successfully navigate a healthy holiday season, I am offering a 20% early bird discount for the next 2 weeks. That makes the price of the program $127/month! That is an amazing value for all of the lessons, tips, and personalized feedback you receive. After November 11th, the price goes back to $159/month, still a great value, but why wait: Sign Up Now!

Having fun over the holidays and following a solid nutritional plan ARE possible, IF you have the support and guidance to help you build good habits and keep you motivated. Make 2020 the year you don’t make losing weight or eating better one of your resolutions, get started now, click here to get started now!


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Exercise to Achieve Your Health Goals

If you truly want to lose body fat and get healthier then you MUST, MUST, MUST engage in some form of purposeful exercise 5-7 hours every week!

What is purposeful exercise?

Purposeful exercise is any form of exercise/activity that elevates your heart rate and makes you sweat (at least a little).

Examples of purposeful exercise include:

  • Jogging or running
  • Brisk walking
  • Lifting weights
  • Swimming
  • Rowing
  • Taking a dance class
  • Cycling, indoors or out

Find an activity (or 3) that you enjoy that gets your heart pumping and commit to spend 45 minutes to an hour every day to purposeful exercises. Keep in mind, you don’t need to do all your exercise at once, you may lift some weights in the morning and then swim laps after work or take a morning spin class and go dancing with your partner at night.

We all work hard and taking a break during your day to have fun and exercise is a great way to control stress and recharge.

So, lace up your sneakers and get moving!

Until next time, have a happy healthy day!


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Take Time to Relax and Recharge

This time of year often brings with it a flurry of activities: work, travel, holiday parties, shopping trips, cooking, cleaning, decorating, wrapping, smiling, hugging, teeth gritting…You know the drill. There is a reason that the holiday season is followed by FLU SEASON.

With all of the hustle, hurry, stress, and fun, (yes, there is fun in all of this holiday madness), it can be easy to let our normally healthy habits slide.  However, it is important that we take some time every day to care for and nuture ourselves.  After all, we can’t fully give to others if our energetic tank is low.

So, it is with this in mind that I created this relaxation and rejuvenation meditation.  In this meditation, we explore not only giving the mind and body permission to relax but also focusing our thoughts on building a positive, healthy image of ourselves: ‘The Best You, You Want to Be”.

The meditation is fairly short, about 22 minutes.  You can listen to it whenever it fits your schedule, first thing in the morning, during your lunch break, after dinner.  Just remember, the purpose is to relax and enjoy some “ME TIME”, so listen at a time and in a place where you can fully relax and focus on the meditation.  Never  listen to any meditation while driving or doing an activity that requires your full attention and concentration.

Now, sit back, relax, and let the healthy, happy thoughts flow!

For more healthy tips, tricks, and community join our Facebook page!

Photo by rawpixel on Unsplash


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Good Nutrition is the Best Holiday Gift

If you are like many of my clients, you let your nutritional and fitness goals lapse during the holiday season. If I had a dollar for every time I heard, “I’ll get back on track (or start) after the holidays,” I wouldn’t need to work.

But the fact of the matter is, the holidays are the perfect time to start practicing good nutritional habits. Even a few small modifications to your diet (think eating slowly and eating to 80% full as opposed to stop eating carbs) can help you maintain your weight and health through the holidays and prepare you for a bigger commitment when the new year starts. For more on this topic check out this earlier post, Build a Foundation for a Healthy New Year.

Hiring a nutritional coach is the best way to get started on building healthy nutritional habits through the holidays. A coach can help you create a set of habits tailored to your specific challenges and offer support and guidance along the way.

Because I know the holidays bring additional expenses, I am offering my self guided nutritional plan for $60/per month! That’s a $10 discount. This special price is available for a limited time only. The price will go up January 1st, 2019! Typically this plan is self guided with no coaching feedback, however as a special bonus, I am including personalized biweekly messages for feedback and support to help keep you on track and ensure you get the best results possible.

This holiday season give yourself a gift and invest in your health. When your are healthy, happy, and feeling great your family, friends, and coworkers benefit too! It is the gift that keeps on giving to EVERYONE!

Remember, this offer only lasts through 2018, starting January 1,2019 the cost of the program goes up and the personal messages go away. Subscribe now, to get started! You will be glad you did!

Self Guided Nutrition Plan

Holiday Special – $60.00/month Invest in your health this holiday season.

$60.00

Don’t forget to Like us on Facebook and 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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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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Tuesday Tip of the Week – Small Changes Equal Big Results

Making small changes in your daily diet routine can go along way to getting you to your health and weight loss goals.

Small changes can make a big difference in your long term health.

Try changes like:

  • Ordering a small instead of a medium latte
  • Substituting a baked potato for french fries
  • Using oil and vinegar rather than a fat laden dressing on your salad
  • Replacing sugary treats and candy with fresh fruit

 

If you need help making some small changes, I can help.  Contact me at achievewellness@ymail.com for a free email consultation.

 


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Tuesday Tip of the Week – Have a Gym-Free Workout Plan

We all have days when we do not have the time or motivation to go to the gym, however that is NO excuse for skipping a workout.

Having a set of gym-free workouts on hand can ensure you beat the gym time blahs.  Whether it’s a body weight workout on YouTube, an outdoor boot camp, a kickbutt Spin class, or a restorative yoga class, having a few backup ideas can keep you on track with your fitness goals regardless of time or motivation restrictions AND keep fitness fun and stress free.

 

 

Tips for Tips

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Tuesday Tip of the Week – Healthy Superbowl Tips

For many of my clients, the Superbowl is the first big test of their dietary resolve.

Chili, chips, dips, alcohol, and sweet treats can all add up and ruin all of the hard health and wellness work you’ve put in this year.

Fortunately, you can still enjoy the big game and stick to your diet goals, just follow a few simple tips:

  1. Make smart choices about what you eat.
    • Sure, potato chips and pepperoni pizza are delicious, but they can wreck your diet goals.  Look for tasty ways to satisfy your hunger while still staying healthy.  For example, substitute roasted vegetables for pepperoni on your pizza or choose whole grain crackers over potato chips.
    • Load up on fresh raw vegetables rather than pretzels or popcorn.
    • Replace fat laden dips with hummus, salsa, or use greek yogurt in place of sour cream in dip recipes.
    • Guacamole is another great dip option, but use it sparingly.  Remember even though it contains “healthy”  Omega-3 fatty acids it is still high in fat calories.
    • Skip extras like shredded cheese, sour cream, or barbeque sauces on you chili, nachos, or burger.
    • Try a grilled chicken breast in place of a hot dog or burger and skip the bun.
  2. Limit or avoid alcohol.
    • Alcohol not only adds nonessential calories, it can also lower your inhibitions and make you to eat more.
    • Replace alcohol with sparkling water flavored with lime or orange slices, iced tea, kombucha or a tasty mocktail.
    • If you absolutely must drink, limit your intake to no more than 1-2 drinks.
  3. Practice portion control.
    • It is okay to nibble on a few of your party favorites, but limit yourself to 2-3 special treats and if possible limit yourself to a single serving of each.  Check packaging for a serving size or use the chart below.
    • Another good trick is to eat 50% of what you normally would.  For example, if you would normally eat 4 slices of pizza, stop yourself a 2 slices or if you eat a large bowl of chili with corn bread, serve yourself a smaller bowl and cut the corn bread in half.

Following these tips may not save you total calories, but at least the calories you ingest will be healthier and serve your body better than traditional, less healthy options loaded with refined carbohydrates, saturated fats, and alcohol.

Check back on Thursday for some delicious Superbowl recipes to help you stay on track to a healthier lifestyle!

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