Achieve Wellness

Helping you achieve all of your goals!


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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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On Your Mark, Get Set, It’s Monday

You can write down goals like:

I am going to go to the gym 3x this week.

I am going to eat vegetables with each meal.

I am going to spend 10 minutes mediating every day.

OR

They can be things you want to manifest, such as:

I am receiving $1500 unexpected income this week.

I am going to get hired at my dream job.

I am going to receive a cup of coffee from a stranger.

For example,

I am so proud of myself for going to the gym 3x this week. I feel strong and confident. I am thrilled that got hired at my dream job. I am excited to be starting in 2 weeks.

You get the idea.

Spend a few moments truly feeling the emotions behind your desires. Then put the list away until Saturday.

If you recall your list during the week, take a minute or two to focus on the emotions of achieving your desire.

If you accomplish/receive before Saturday say, “Thank You”.

Otherwise, just go along in your week, be as happy and productive as you can.

On Saturday, take the list out and see how you did.

Leave your comments below to inspire others.

Don’t forget to “LIKE” us on Facebook!

Have a happy, healthy day!!!


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Get Happy

Last Monday, I suggested you spend a few minutes of your day doing something that makes you happy ( Do Something…). Don’t worry if you missed it, because this week you are going to have the opportunity to do it again AND even more!

This week I encourage you to:

Here are some tips:

  • Try playing with your dog, going for a run, taking a nature walk, playing a game with your kids, reading a book, doing tai chi, meditating, baking cookies, or even sitting on your back porch listening to the birds sing.
  • Feel free to do the same activity every day or change it up from day-to-day, whatever feels good to you.
  • Don’t stress out! Do your best to get 15 minutes in each day. If you have a day where you simply cannot spend the full 15 minutes, try for 5-6 minutes instead.
  • Take notice of how you feel and how your week progresses.

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    Do Something that Makes You Happy

    Take a walk, play with your kids, pet your cat, sing, dance, read a book, watch a movie, write a poem, meditate, or cook a nice dinner for yourself.

    Whatever it is, spend at least 10 minutes today doing something that brings you joy!

    No guilt, no judgement, just have fun!!!!


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    Meet Your True Self – A Meditation

    Ask a child what they want to be when they “grow up” and they are likely to give you a pretty detailed description of what career they want, what they want to have, and things they want to do. Children are blessed with the knowledge of who they are truly meant to be in this life. Children are in touch with their “True Self”.

    I can remember, as a child, having a very specific dream/plan for what my adult life was going to be like. While it is a little too much to go into here, suffice it to say most of my plans have yet to come to fruition. Sadly, as I grew up I began to listen to the voices that told me:

    • “You’re not smart enough to be…”
    • You’re not pretty enough.”
    • You’re too short.”
    • “Why would you want to go there?”
    • “That’s a silly dream. You need to give it up.”
    • “That is NOT what adults do!”
    • Blah, blah, blah……

    Unfortunately, that is how it goes for many of us. We give up the dreams of childhood for the logic and responsibility of adulthood. <insert sad face here>

    But what if you could get back in touch with some of those dreams and find a path to get back to your “True Self”?

    Today’s guided meditation, is intended to help you reconnect with your true self and your best life. This mediation can help guide you down the path to a more fulfilling career, improved relationships, better health, more happiness, and possibly even that unicorn you always wanted. Ok, maybe not the unicorn…

    As with any meditation, this is a tool to help you focus your thoughts on the positive. It is in no way intended to be the sole method you use to improve your current situation (that’s a fancy way of saying, if you’re sick seek medical attention and if you need money keep going to work, etc.)

    So, find a safe comfy place to sit back, relax and take some time for yourself:

    true_self_meditation.m4a

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


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    Meal Prep to Reach Your Goals

    What ever your nutritional goals: weight loss, weight gain, eating more vegetables, or reducing your fat intake, taking time to preplan your meals or prep ingredients ahead of time is a great way to ensure you stay on track.

    One of the biggest excuses I hear from clients about why the cannot follow their nutrition plan is, they don’t have the time or energy to cook. It is much easier to run through a drive through or pop a frozen pizza in the oven.

    While a lack of time can be an issue for some of us, most of us waste at least 30-60 minutes each day on Facebook, Instagram, Snapchat, or watching reality TV. I am here to tell you that if you devote just 1-2 hours of your social media/tv time each week to prepping your meals for the week you will have more time and energy to achieve your nutritional goals (or any other goals).

    Fuel your body with nutritious foods and you will be able to conquer the world!

    Ok, maybe not the world but definitely your own personal goals, dreams, and desires.

    So, how do I go about “meal prepping”, you ask.

    Meal prepping can be as easy as simply doubling batch of something you are already making and then portioning it out into individual containers. You can easily pull the containers out of the fridge for quick meals during the week or put some in the freezer to eat later. I like this method for things like soup, grains like quinoa, rice, and oatmeal, roasted vegetables, and meat.

    Another method is to take 15-20 minutes after dinner to put together breakfast and lunch for the next day. For example, if you cook an extra chicken breast for dinner, you can slice it and put it on top of some leafy greens and quinoa for a lunchtime salad. Also, you can prep some overnight oats for a fast delicious breakfast.

    My favorite way to meal prep, is to take a few hours one day (I like Sunday) to prep my ingredients for the week. I wash and slice raw vegetables so they are easy to grab for snacks or salads. I grill 4-5 chicken breasts and 2-3lbs of ground turkey or other meat and portion them into individual containers so that I plenty of quick easy sources for protein. You can do this with beans and grains as well if you prefer a more vegetable protein based diet. I will steam or roast vegetables to use for breakfast egg bites, soups, or as a side dish. For me, this technique significantly reduces the time I spend cooking during the week. I simply mix and match a few containers from of the refrigerator, reheat and I’m done.

    Once you get into the habit of prepping your meals, you will discover what methods work best for you. Then you can start to experiment with ways to make your favorite nutritious dishes ahead of time so you can have them on hand when you want them.

    Meal prepping does take time, but it is an investment in your health, happiness, and success and it will improve your lifestyle waaaaay more than those crazy cat videos you’ve been watching.

    If you need help learning how to get into the habit of meal prepping or how to create any other nutritional habit, our nutritional coaching plan can help! Check out our website at: https://procoach.app/wellnessphx.

    Until next time, have a happy healthy day!


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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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    Do Something Nice for a Stranger

    In a world where we are so distracted by our phones, iPads, and Bluetooth ear buds, it is difficult to engage in real human contact. However, humans a social animals. We are designed to interact face to face not text to text. Regular human contact improves our mood and can even help improve self-esteem.

    On a similar note, acts of philanthropy, aka giving to others, can also help improve mood and make us feel happier and more positive.

    So today, make it your goal to do something nice for a stranger:

    • Give a stranger a compliment
    • Hold the door for someone, look them in the eye, and say, “Good day”
    • Pay for a stranger’s coffee
    • Help someone carry groceries

    This simple act of kindness is a powerful way make another person’s day brighter and although you may never know, your action could snowball into something even greater for the whole world.

    And don’t forget, you’ll feel terrific too!

    As always have a happy healthy day and don’t forget to LIKE us on Facebook.