Achieve Wellness

Helping you achieve all of your goals!

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Take Action

Back in March, I started encouraging readers of this blog to refocus their attention on the goals/resolutions they set for the year or to create a list of goals if they had not already done so.  If you need a refresher or want to start the process at the beginning check out my Achievements for 2016-2017 page.

If you have not looked at your list of goals recently, today is the day!  Take time today to review the achievements you committed to reaching in the next 2 years AND take action on 2 of those goals.  You do not have to take big steps like quitting your job or booking that dream vacation (unless you are truly inspired to), taking time to make 1 phone call, skipping your morning latte and adding the money to savings, or visualizing your goal already achieved for 3 minutes are all small, powerful actions you can take.  Even these tiny steps reinforce to you and The Universe that you are committed to achieving your dream.

In the spirit of the exercise, here are 2 actions I am going to take today:


  • I will spend a minimum of 15 minutes per day meditating or doing a guided meditation
    • Action: Set aside 35 minutes to listen to my favorite chakra balancing meditation


Make the commitment to take action on your goals by posting your goals and actions in the comment section below.

If you need help figuring out what action to take toward achieving your goals, contact me for a complimentary 15 minute  1-on-1 session.  

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WellWork Week 3

So now you have written and revised your goal and listed why you want to achieve that goal.  What is next?

This week we are going to examine what has happened in the past to prevent you from reaching your goal.

If you have been trying to reach your goal with little or no progress there may be something (or things) blocking your way.  Have you tried in the past and failed?  Why did you fail?  What has been getting in the way of you reaching your dream.  For many of us these are the “excuses”:

  • I don’t have enough time.
  • My spouse won’t let me.
  • I don’t have the money or connections. 
  • I don’t know how to reach my goal.
  • I always fail.
  • I’m not good enough/smart enough.
  • I’m lazy.

In step 1 of this exercise make a list of every “excuse” you can think of as to why you have yet to reach your goal.  Don’t judge what you write down simply make the list.

Once you have your list it is time for step 2.  In this step write down 1 or 2 reasons why you believe or use this excuse.

   For example, if your goal is to lose weight but your excuse is you don’t have the time to exercise write down why you think you don’t have time.  Perhaps you work long days or maybe family obligations get in your way.

For step 3, list 2-3 things you can do to counteract your excuses.

  Using the previous example, if you lack the time to exercise, consider spending less time watching TV or exercise while watching, take a walk during your lunch break rather than eating at your desk, or include the whole family in playtime games like tag, Twister or bike riding. 

Step 4 is optional but if you have had experiences in the past that have impeded your progress write down what you can learn from these “failures.”

  If you have had trouble losing weight in the past because you could not stick to a diet plan think about what you can learn from that experience.   Maybe the diet was too restrictive, perhaps you need to meet with a nutritionist for advice on what to eat, or maybe your goal was not realistic.

The purpose of this exercise is NOT to dwell on the past or to point out negatives but to learn from them and use that knowledge to propel you to your goal.  It is difficult to be successful of you cannot identify and address the barriers along your journey.  BE AWARE NOT CRITICAL.

If you need help with this exercise fill out the contact form below.  For the remainder of January, I am offering a complimentary 15 minute consultation to everyone who fills out the form and puts in the words, “Help me achieve”.

If you are behind on the exercises you can find them here:  

WellWork Week #1 and WellWork Week #2

Good luck with the exercise and we’ll talk next week!

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January WellWork – Week 2

It’s time for Week 2!

Now that you have gotten clear on what your goal is it is time to identify WHY you want to achieve your goal. (If you need a review of Week 1, click here.) 

Your task for this week is to spend some time figuring out your motivation behind your goal.

Ask yourself, “Why do I want to reach this goal?” and “How does achieving my goal benefit me?”

For example, if your goal is to lose weight think about why you want to lose the weight.  Do you need to lose weight for health reasons?  Do you want to look better? Do you want to get thin as pay back to an old flame?

When looking at your motivation do not judge the “why.”  Being ashamed of your reasons makes reaching your goal almost impossible.  Your reasons are yours alone and there is nothing wrong with them.

Take your time with this exercise.  Write down your reasons, put them away for a day or two then take them out and add to or revise them.

Discovering the motivation behind your goal can help you develop a plan for achieving the goal as well as serve as a means of motivation for those days when your are questioning your goal.

Good luck, have fun!

As always leave your comments below to share your experience with others.  Together we can help each other reach our dreams.

Don’t forget to check back next week for your next exercise.




January WellWork – Week 1

Welcome to Week 1!

This week we are going to clarify your goals (or at least 1 of them).  The purpose of this exercise is to help you get laser focus on what it is you want to achieve.

Step 1: For your first exercise, write down 3-5 of your goals.  Research shows that people who write down their goals are more likely to reach them than those that do not.
Step 2: Pick one of these goals to focus on for the next month.  
Step 3: Rewrite this goal and this time be specific. Don’t just write, “I will lose 20lbs by June.” or “I will get a promotion.”  

    Ask yourself:

       “What does this goal look like?”

       “What does it feel like?”

  If your goal is to quit smoking, for example, make your goal something like, “I feel healthy and fit now that I have quit smoking.  I am enjoying exercising and being able to breath with ease.”

If you want to make more money in the new year write a goal that reflects not how much you want to make but rather what you want to do with the extra income, how you feel now that you have the money and possibly some ways you could receive the money.  I say possibly because you do not want to get too attached to how the money will come to you, but if you can think of a few potential scenarios with making them “THE” way you get more money then you can add them to your goal as well.

Step 4: Take a few days to review and revise the your goal.  Get comfortable and confident with your goal.
Enjoy this exercise and have fun with it.  Dream big!  This is your year to make your greatest goals a reality.
If you would like help composing your goal fill out the form below.  I would love to help you achieve your goal this year:

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Keep up on Health and Fitness Topics

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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!