Achieve Wellness

Helping you achieve all of your goals!

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What Do YOU Deserve?

When working with clients (and even with myself), I find one of the biggest blockages to successfully achieving our goals is that we do not truly believe we deserve them.

Many of us seem to suffer from what I like to call, Who Do You Think You Are Syndrome.

For example, you say, “I want financial freedom” or “I want to be a millionaire.” But then you start thinking:

“Who do you think you are? You’re no Bill Gates!”

“Who do you think you are? You’re not smart, creative, well connected, etc. enough to become a millionaire.”

“Who do you think you are? Your family never had money.”


You want to lose some weight, but then those thoughts creep in:

“Who do you think you are? You’ve always been overweight.”

“Who do you think you are? Your whole family is fat.”

“Who do you think you are? You can’t exercise 3 days a week.”

Somewhere though our life we have created a belief that we don’t deserve to be wealthy, healthy, loved, happy, have a job we enjoy, and so on. So we dream big, but never achieve that dream because after all we don’t deserve it (or so we tell ourselves).

The best way I have found to start dissolving this belief is with a little exercise designed to remind us we are deserving of EVERYTHING we desire. Here’s how it works:

Every day for the next 2 weeks (or longer) set a timer for 3 minutes. During that 3 minute period write down everything you think you deserve, from the littlest molecule of oxygen to $100,000,000. Write down anything that pops into your head, don’t think about it and do not dismiss it. It came to you for a reason. You may find this exercise a little tough the first few days, especially if you have a significant case of Who Do You Think You Are Syndrome, but I assure you it will get easier each day.

To help you get started here are a few ideas:

  • I deserve to be wealthy.
  • I deserve to be loved.
  • I deserve to live in a safe neighborhood.
  • I deserve healthy food.
  • I deserve the time to take care of myself
  • I deserve to be happy.
  • I deserve a Ferrari.
  • I deserve respect.
  • I deserve to treat others as I want to be treated.
  • I deserve career I love.
  • There are literally 1000s of things you deserve, take the time each day to write them down. See how creative you can get. Have fun, enjoy taking the time for yourself, and most of all BELIEVE you deserve all good things!
  • Until next time have a happy healthy day!

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    Eating Mindfully Can Help You Reach Your Health Goals

    Whether your goal is to lose weight, improve your health markers (cholesterol, blood sugar, etc.), or just to feel more energetic and healthy, good nutrition is the best way to achieve your goal.

    While having a solid nutritional plan is the best way to achieve your goal, just being in tune with and aware of your nutrition can make a big difference. That’s why I find mindful eating a great way to get in touch with what and why you are eating.

    With mindful eating, you take the time to focus on not just what you are eating, but why you are eating, and how the experience makes you feel. Mindful eating gets you in touch with your personal hunger cues, improves your ability to taste your food, and makes the eating experience more pleasurable.

    So, how do you practice mindful eating?

    The first step you should take when eating mindfully is to get quiet. This may mean eating alone at first to avoid distractions or getting away from your desk or office. I had a friend that regularly ate lunch in her car so she could have time to herself to eat. Think of meal time as a type of meditation, connect with the experience, eat slowly, and enjoy it.

    Once you have gotten quiet and focused, ask yourself:

    1. “Am I hungry?”

    If your stomach is growling, you feel weak or shaky, you are irritable, or have a headache then you are probably hungry. If not, then perhaps it is better to wait until you are truly hungry. Now, this does not mean skipping meals or starving yourself. However, as you get in touch with what physiological hunger feels like, you will be better able to take in nutrition when you body needs it.

  • 2. “Do I want to eat?”
  • Sometimes our habits and emotions get the best of us and we eat because we think we are supposed to, “Hey, it’s 4pm it must be snack time”, “I haven’t eaten for 3 hours I’m not hungry but I better eat something anyhow”, or “Damn, that meeting was really stressful, I need a candy bar.” In these cases asking ourselves if we really want to eat or are simply responding to habit and emotions can keep us from making poor nutritional choices.
  • 3. “Does this food choice support my goals?”
  • If your goal is to lose weight, eating a big bowl of popcorn and a box of chocolate covered raisins at the movies is not the best way to achieve your goal. Likewise, having a burger and fries won’t help your reduce your cholesterol. Asking yourself if the food choice supports your goal reminds you of what you are working so hard to achieve and can stop you from making a poor choice. If, after you ask the question, your response is to still eat the food then you must be willing to accept responsibility for the choice. Looking great in those jeans or ice cream, which is more important?
  • Once you have started eating, focus on the experience. What does the food taste like, what’s its texture, how does eating make you feel, are you enjoying it? Eat slowly and consider these questions as you go along.

    Every few bites, stop and ask yourself, “Am I satisfied?” If you are then stop eating. If your answer is, “no”, then take a few more bites and ask again. Remember, it takes 20 minutes for your body to register fullness so take your time.

    Eating mindfully takes work, and it is likely you will not be able to do it with every meal especially in the beginning. Start slowly and shoot for practicing for 2 meals every day.

    If the process seems overwhelming, that’s ok. Start slowly with 1 thing at a time. Perhaps you can find a quiet distraction free place to eat and just do that for a few days. Next you can ask yourself 1 or 2 of the questions. Once it is your habit to check in before eating, then you can move on to another question or step. Progress at your pace. The key objective here is simply to create awareness of your eating in relation to your goals. Do not obsess over it, make it fun, enjoy eating!

    If you need help building your nutritional plan or if you would like help learning to eat mindfully, I am here to help. Email me at for a complimentary 15 minute consultation.

    Have fun and as always, Have a happy healthy day.

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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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    What’s Your Goal Look Like?

    Playing games can be a fun and effective method for helping you reach your goals.

    Today, let’s have some fun.

    Pictures only, no words…

    Have fun and be creative!

    Here’s mine:

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    Thought of the Day – 9/20/14



    Do you need some help finding your path?  Or, are you finding fear blocking your progress?  Contact me for a 1-on-1 session to get yourself moving forward quickly and with purpose.  Sessions can be done via the telephone or through Skype.


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    What is Hypnotherapy?

    What is Hypnosis?

    Hypnosis is a deep state of relaxation or intense concentration.   Most individuals naturally enter a state of hypnosis several times a day.  For example, daydreaming, meditating, watching television or reading can all be forms of hypnosis.  Have you ever driven to a destination only to realize you do not know how you got there?  That’s HYPNOdriving.

    What is Hypnotherapy?

    Hypnotherapy is a therapeutic technique in which the hypnotherapist guides the client into a deep state of relaxation called a trance.  While the client is in trance the hypnotherapist can make suggestions to the client’s subconscious mind to facilitate changes in the client’s thoughts or behavior.

    Can the hypnotherapist make me do things I would not ordinarily do? 

    No.  Even though you are in a deep state of relaxation you still have free will.  Your subconscious mind can simply choose to reject any suggestion that is in conflict with your inner belief system.

    Will I lose control and say things I shouldn’t or reveal secrets?

    Because you are in a relaxed state while in trance you may be less likely to censor your words and speak more truthfully than you normally would.  However, you still have free will and will not say more than your subconscious feels you should.

    What is this “Subconscious” you keep talking about? 

    The subconscious mind is the “file cabinet” that stores your past experiences, memories, your skills and your belief system.  The subconscious mind is responsible for your feelings and emotions.  The subconscious mind communicates with the conscious mind using images and visual representations.  It provides the conscious mind with information on what to do and how to do it based upon the previous information it has collected.

    How does hypnosis affect my subconscious?

    During a hypnotic trance the subconscious mind is less inhibited by the conscious mind.  As a result, it is open to receiving new information and suggestions.  The subconscious mind can then decide if this new information is beneficial or helpful and then relay the information to the conscious mind resulting in a change in behavior.

    What conditions can hypnosis be used to treat?

    Hypnotherapy can be used to treat a variety of conditions including:

    Weight loss, Overcoming fears and phobias, Stress reduction, Improving concentration and motivation, Enhancing creativity, Controlling depression, Increasing self esteem, Pain Management, Athletic/Career Performance Enhancement, Creating abundance and prosperity or Improving health

    Am I guaranteed to see results?

    Hypnotherapy is not a magic pill.  Just as you are always in control while you are in trance you are in control of your success.  You must be willing to change your behavior and you must believe that you can make the change.  If you anticipate success you will achieve success.

    Ready to try hypnotherapy to make a change?  Have more questions?

    Contact me at or fill out the contact form below.

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    4 Tips for Reducing the Appearance of Cellulite

    Summer is here, the season of shorts, swimsuits and dimples (and not the ones on your cheeks).  If you are like most women, 9 out of 10 to be exact, you have some degree of cellulite on your body most likely on your hips, thighs or abdomen.  The majority of us tolerate it, covering up what we can and ignoring the rest.  Other refuse to expose their legs to any semblance of sunlight preferring instead to swelter through the summer heat in long pants.

    While there is no proven way to get rid of cellulite I am going to give you a few simple tips on how you can reduce the appearance of cellulite.


    Tip #1 – Drink More Water

    Drinking 80-100 ounces of water each day has a twofold benefit to reducing the appearance of cellulite.  First, water helps flush toxins from the body.  These toxins can build up in fat tissue and add to the lumpy appearance of cellulite.  Second, well hydrated skin looks plump and smooth.  Start your day with a large glass of water with a few slices of lemon to get extra detoxifying benefits.

    *As an extra tip, avoid caffeinated beverages such as coffee, tea and soda  as too much caffeine can cause poor circulation leading to a buildup of toxins in the body.  Limit caffeine intake or remove it from your diet all together if possible.


    Tip #2 – Eat Right to Beat Cellulite

    Eating a clean well-balanced diet full of vegetables, fruits and lean protein provides nutrients crucial to fighting the appearance of cellulite.  Not only do most fruits and vegetables create an alkaline environment in your body ideal for releasing toxins, many have vitamins that can help repair collagen, increase skin elasticity, aid in fluid reduction and the removal of toxins.  Lean proteins like chicken and white fish have amino acids that can help boost collagen production and reduce water retention while oily fish like salmon can help repair and rehydrate skin tissue.


    Tip #3 – Exercise

    We all know that exercise provides a myriad of health benefits and you can add cellulite reduction to those benefits.  Exercise can help minimize the look of cellulite in two ways.  First, because cellulite is made up of fat, reducing the amount of excess fat you have limits the amount of fat that can press out between the connective tissue.  Therefore cardiovascular exercise can burn calories and reduce excess body fat.  Find a few types of cardio you enjoy such as running, elliptical training, HIIT, cycling or dancing and alternate between them to ensure variety and to challenge the body.  Second, resistance training helps to increase muscle tone.  Toned muscle supports the overlying tissues and gives the skin a firmer, smoother appearance.  Choose exercises that target the areas where you have cellulite like the buttocks and thighs.  Try a variety of lunges, squats and bridges.


    Tip #4 – Give Yourself an at Home Spa Treatment

    Once or twice a week give yourself a coffee body scrub.  Grind caffeinated coffee grounds into a fine powder, mix with coconut/olive oil or body lotion and massage onto areas with cellulite for 4-5 minutes then rinse (be careful the oil can make the shower slippery).  Next, add about 5 drops of essential oils into 2 tablespoons of massage oil.  Good essential oils to use are geranium, juniper berry, grapefruit or rosemary.  Try using avocado, jojoba or olive oil for your massage oil.  Starting at the knee and working upward, rub the oil onto the areas of cellulite using firm circular movements.  Once the oil has absorbed into the skin pinch and lift sections of the skin from the knee up through the hip and buttock.  Finally, gently stroke up the thigh and hip using long light strokes.


    Over time, following these 4 easy tips can help noticeably reduce the appearance of cellulite.  The key is to stay consistent and be patient.


    For your customized anti cellulite diet and exercise plan visit the Services page of my website, click here.


    For more, tips and tricks for diminishing the appearance of cellulite visit the Cellulite Tips page on my website.


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    It’s Not Too Late to Have A Beach Body

    Summer officially starts June 21, so if you haven’t quite reached your summer shape up goal you still have time and I have created a plan to help you achieve that goal.

    Check out this video:


    Click here to order your 30 Day Shape Up Package

    Still have some questions?  Fill out the contact form below and I will be glad to send you more information about the program or the products.


    I look forward to hearing from you.

    Have a happy healthy day!

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    What is Life Coaching?

    If you have been playing attention to friends, family, magazine articles or television lately you have probably heard about someone working with a “coach”.  You may look at this person and think, “They don’t look like an athlete. Why do they need a coach?”  In recent years a new type of coaching has been growing in popularity.

    In this blog I want to address some common questions about this emerging type of coach and what we do and how coaching can help you.

    What is life coaching?

    Life coaching is a process designed to help clients clarify and achieve personal and/or professional goals.  It is a collaborative effort between the client and the coach built on taking action to reach a goal or solve an issue.                            Life coaching is about moving forward rather than dwelling on the past.

    What does a coach do?

    By asking thought provoking questions a coach encourages the client to look within themselves to find the answers.  These answers can then assist the client in creating a resolution to a barrier or in developing an action plan to achieve a goal.  Coaches can work with clients on a number of topics including relationships, finances, health and spirituality.

    In addition, a life coach:

    1. Helps the client recognize current blocks and barriers to the successful achievement of their goals
    2. Acts as a sounding board for the client’s thoughts and solutions to their challenges and plan of action
    3. Motivates the client to do more than they would on their own
    4. Encourages the client to take their goals more seriously
    5. Assists the client in taking focused and effective action
    6. Creates momentum and consitency for the client
    7. Holds the client accountable for following their action plan


    Why do I need a coach?

    Everyone no matter who they are experiences some type of  block or barrier  that limits their ability to grow either personally or professionally.  Even some of the most well known self-help gurus seek out the help of a coach.                       A lifestyle coach provides you with a supportive and nonjudgmental arena in which to identify and discuss your current challenges and limitations.

    How are coaching sessions done?

    Coaching can be done 1-on-1 or in a group setting.  Clients can meet with their coach either in person, via the telephone, Skype or occasionally through emails and instant messaging.  A typical coaching session will last 45 minutes to 1 hour.


    On a more personal note:

    What sets you apart from other coaches?

    My focus as a Transformational Life Coach is to help my clients identify and clarify the limiting beliefs and habits that keep them stuck in a rut and block the path toward their goals.  Once we have identified the barriers then I assist my clients in releasing the limiting beliefs and work with them on creating and implementing an action plan so they can achieve the success they desire and deserve.  I use a variety of lifestyle coaching, hypnotherapy and mind/body wellness techniques to help my clients find their personal path to success.  I meet with clients on a 1-on1 basis either in person or through Skype.   I also facilitate group sessions on a quarterly basis in the Phoenix/Scottsdale area.

    How do I set up a session with you?

    Sessions can be purchased through my website, and you can keep an eye on this blog or my Facebook page for upcoming group coaching sessions.                                                                                                                     If you have additional questions please feel free to contact me at using the Contact Form below.


    I look forward to hearing from you.

    Have a Happy Healthy Day!