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Practice Gratitude for More than “Things”

If you have followed this blog for very long you probably noticed that I post a lot about taking note of things you are grateful for.

But often we forget that being grateful is about more than being thankful for material things, gratitude is also about experiences that you’ve had, people you have met, or other non-material things that you have received.

For example, have you ever been thankful that you drove all the way to work and had all green lights?

Have you ever thank the Universe for a complement you received?

Today, make it your goal to make a list of non-material things you’re thankful for:

“I am grateful I had the opportunity to shovel snow from my elderly neighbor’s driveway so she could go to church.”

“I am grateful a colleague made me realize what a terrific job I have.”

“I am grateful I had an amazing time learning to surf on vacation.”

“I am grateful I have a loving family.”

“I am grateful I found an inspirational book to listen to in my commute.”

“I am grateful my grandmother taught me how to make her delicious fried chicken.”

Expressing gratitude is a great way to put a positive spin on your day and your life. And, if you say, “Thank You”, to someone else it can make their life better as well.

If you liked this post or found it helpful, please share it with friends and family. Together we can make the world a happier more positive place, one “thank you” at a time.

With Gratitude,

Rachel


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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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3 Tips for Preventing Vacation Weight Gain

Summer is here. For many of us that means weeks (or months) of dieting and extra trips to the gym to “get in shape” for our summer vacation. We cut the carbs, suffer through bowls of dressing free lettuce, trade our lattes for black coffee, and schlog through hours of treadmill interval workouts just so we can look good in our swimsuit, only to ruin our hard won efforts as soon as we reach our destination.

Summer vacation does not have to mean weight gain. Implementing 3 simple techniques can help you maintain your pre-vaca physique. All without giving up the food and fun of your trip.

Technique #1 – Eat slowly

Taking time to eat slowly and savor your meals can help prevent overeating. Research shows that people who eat slowly and mindfully, aka focusing on what you’re eating, consume fewer calories than individuals who scarf down a meal. Take time to enjoy every meal. You are on vacation after all, why not make the most of each moment including meal time.

Technique 1A – Take a bite of food then put your fork down. Savor the bite. How does it taste? What flavors do you notice? Do you even like it? If not, stop eating it. Chew slowly, swallow, take a breath, repeat.

Technique #2 – Eat until 80% full

Vacation often offers the opportunity to partake of foods we normally would not eat at home. Unfortunately, we often over do it by justifying it’s ok because we are “on vacation”. This is a sure way to regain pre-vacation weight losses. Eating until your a 80% full allows you to enjoy your favorite vacation foods while reducing the amount of calories you would ordinarily ingest. This applies to alcohol and sugary beverages as well. For example, if you would normally drink 3-4 alcohol drinks per day on vacation cut it back to 2-3 (or less).

Technique 2A – Ordering a variety of appetizers rather than an entree is a terrific way to sample all the culinary delights your destination has to offer while allowing you to eat smaller portions.

Technique #3 – Keep Moving

Vacation time can be a terrific excuse to skip your workouts, but it is those workouts that got you into summer shape to begin with, so don’t ditch them entirely. You don’t have to hit the gym. Walking can be a great way to burn calories while on vacation. Try walking to dinner rather than taking a cab, take a walking tour of the city, bike ride through the countryside, kayak around the lake, splash and play in the hotel pool, or create a 10-15 min HIIT routine you can do in your hotel room. Being active for 15-20 minutes or more each day while you are on vacation can go a long way in preventing vacation weight gain.

Staying healthy and keeping your weight in check while on vacation does not have to mean giving up trying and enjoying new foods or spending time locked inside the gym. Adding these 3 techniques to your vacation itinerary can insure you look as good (or better) after your trip as you did before.

Are you ready to learn more nutritional habits that can have you looking and feeling your best? Then our Nutritional Coaching program is for you! Visit our website to learn more and get signed up: I’m ready to feel great!

Have a happy, healthy vacation!!


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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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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.


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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!