Achieve Wellness

Helping you achieve all of your goals!

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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 or send us a message through our Facebook page.

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Take Action Today

Take a minute right now to think about 1 of your goals. It can be a weight loss goal, fitness goal, financial goal, relationship goal, or a bucket list goal.

Now, think about 1 thing you can do today to move a little closer to achieving that goal. It does not have to be a big leap or take a lot of time (unless you are motivated to do so), remember it is the little things we do that move us down the path to success.

For example, if your goal is to lose a few pounds then perhaps you spend some time today preparing meals for the week so you have easy access to healthy meals that support your weight loss.

If your goal is to find your soulmate go to a local coffee shop and hang out for 15-20 minutes. Read a book, write in your journal about what you want you soulmate to be like, stay present and mindful of those around you, smile and look approachable. You never know who you will meet. It may not be your soulmate, but it could be the person, who knows the person, who is your soulmate.

The point is to invest some time today in making your goal a reality. Taking an action, any action, is the only way to make progress.

What action are you going to take today? Inspire others by writing it in the comments below.

Don’t forget to Like us on Facebook!

Until next time, have a happy healthy day!

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Slow Down to Reach Your Nutritional Goals This Holiday Season

Welcome to October!

We are getting ever closer to the hustle, bustle, and eating of the holiday season. Now is the time to build a strong nutritional foundation that will support your health and fitness goals through the holidays.

Back in September, I encouraged you to start practicing portion control (click here to review that post). Keeping portion sizes within reasonable limits is one of the best ways to stay on track with your nutritional goals. If you practice only 1 nutritional habit the rest of the year this is it.

With that being said, this month I would like to introduce you to a second habit that when combined with portion control will help you stay on track through the holidays.

It is a pretty simple tip: Eat Slowly!

So why eat slowly?
As I pointed out in a recent post, Eating Mindfully Can Help You Reach Your Health Goals, it takes 20 minutes for the body to realize it is full. When you grab a meal and eat it as quickly as possible in your car on the way to your next appointment, you don’t give your mind or your body the opportunity to register and respond to what you have eaten. Often you are left wondering, “Did I just eat?” or “I think I am still hungry.” You can’t remember exactly what you ate or how it tasted. You may even be tempted to eat again. Research tells us that eating too quickly, frequently leads to consuming too many low quality, high calorie foods which can spell disaster for your diet and health goals.

Fortunately, by taking the time to eat slowly and mindfully we can avert this disaster and stay on track with our good nutritional habits.

Right now you may be thinking to yourself,”Rachel, I can’t take 20 minutes to eat every meal.” Well, I’m not saying you need to spend 20 minutes eating, I am simply encouraging you to slow down a little bit with each meal and take the time to enjoy the experience of eating. Savor the tastes, feel the texture, breath in the scents of your food even if it is for just a few moments. Acknowledge and honor the act of eating.

So, how can you translate this habit into holiday eating situations? Rather than standing around at a holiday party mindlessly nibbling away on all of the yummy treats, sipping wine, and chatting away with friends, take a few minutes to portion out a reasonable amount of your favorites, walk away from the food area, and engage in a conversation with friends. Let the conversation provide a break in the eating cycle. Talk for awhile, have a bite or two, talk a little more… Let eating and savoring become part of the holiday party experience.

By practicing slow, mindful eating throughout the holidays you can ensure that you stay on track with your health and wellness goals!

Until next time, have a happy healthy day!

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A Message from The Universe

As I was meditating this morning, a message came to me and I was encouraged to share:

Enjoy and do with it what you will.

Have a happy healthy day.

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It’s Not Too Late to Reach Your Health and Fitness Goals in 2018

Is it safe to say you could have put a bit more time into your diet and exercise in 2018? (and maybe a year or two before that as well)

Question: Are you ready to take the first step towards getting things under control?

Terrific! Because it is not too late to start working toward the health and fitness goals you set for 2018.

There is a program that has a proven track record with over 45,000 people AND nearly 1 million pounds of body fat lost!

As a certified nutritional coach and personal trainer and as part of the most successful weight management program in the world, I can help you on your personal health and fitness journey and increase your chances of FINALLY becoming the healthiest you possible.

This approach is so thorough, there are too many details to list here. Contact me at the email address listed below to set up your complimentary 15 minute consultation.

Full disclosure, this program may NOT be for everyone and you ARE going to have to put some work in!

So, if you are ready to lose body fat, have more energy, and learn to live a healthier lifestyle, take the first step, email me today and get started on the path to success!

Email me today at

And LIKE us on Facebook (its a great place to find free tips and recipes)!

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Apple Pie Overnight Oats

Last week I shared a recipe for Pumpkin Spice Overnight Oats. This week I want to share another of my favorite overnight oat recipes, Apple Pie Overnight Oats. This recipe is a delicious, quick, and healthy way to enjoy the flavors of apple pie on the run.

Apple Pie Overnight Oats


  • 1/3 cup steel cut or old fashioned oats
  • 1/3 cup apple, diced
  • 1/4 cup milk, dairy or nondairy
  • 1/4 Greek yogurt (or applesauce if you want to limit dairy and add more apple flavor)
  • 1/3 teaspoon apple pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, dash cardamom)
  • 1-2 tablespoon pecans, chopped or chia seeds


  • Combine oats, apple, milk, yogurt/applesauce, spices, and chia seeds (if you are using them) in a bowl or mason jar.
  • Cover and refrigerate for 4-8 hours.
  • When you are ready, add additional milk if necessary to achieve desired consistency.
  • Sprinkle on pecans or additional chopped apple if you like an extra crunch.


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Pumpkin Spice Overnight Oats

As we roll into the autumn season, it is time to start switching gears from light summer foods like cucumbers, zucchini, and berries to foods that create more warmth and comfort like squash and apples.

Because getting a nutritionally balanced breakfast can be a challenge for many of us, overnight oats have become a popular way to pre-prepare a delicious, nutritious and quick meal. All you need is a bowl, mason jar, or mug and a few simple ingredients.

This recipe combines creamy pumpkin, with flaxseeds, oats and protein for a yummy breakfast treat loaded with nutrients.

Pumpkin Spice Overnight Oats


  • 1/2 cup nonfat milk (or unsweetened nondairy milk)
  • 1/4 cup pumpkin, mashed
  • 1/4 cup carrot, grated (if desired for extra crunch)
  • 1/4 cup steel cut or old fashioned oats*
  • 1 serving vanilla protein powder, pick your favorite
  • 2 tablespoon flaxseeds, ground
  • 1/2 teaspoon pumpkin pie spice (or to taste)


  • Combine all of the ingredients in a bowl or mug ( I love using mugs in the fall/winter months. They make me few instantly warmer).
  • Cover and refrigerate overnight or at least 3-4 hours.
  • In the morning, add additional milk or Greek yogurt to thin the mixture if necessary.
  • Enjoy cold or cover and warm in the microwave 30 seconds if desired.

*Be sure to use steel cut or old fashioned whole grain oats to get the best consistency and the most nutrition.

Now, if pumpkin spice isn’t your thing don’t worry. I’ll be back next week with a delectable apple pie overnight oats recipe.

Until then, have a happy, healthy day,

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Get Specific

A few weeks ago, I was working in a group of fellow manifestors and I posed this fill-in the blank statement:

Today I intend to powerfully and successfully manifest________________________________.

Answers ranged from a new job, a car, a dream home, peace on earth, good health and the most common, financial abundance.

Now, theses are all great answers, but it got me thinking, “What IS financial abundance?” Or “What exactly does good health mean?” The answer to these questions is likely different for each person that completed my original statement. It occurred to me with all of these vague answers how is the Universe supposed to know what to deliver to you?

For example, you say, “I want to manifest a new job.” So, the Universe sends you a job, at a fast food restaurant. Not exactly what you intended. Then you end up frustrated because you got a job, but it isn’t what you wanted or dreamt. And the Universe says, “Hey, you said a new job you didn’t give me specifics! Don’t be picky”

Ok, maybe the Universe leaves out the “picky” part.

The point is, often we ask the Universe for something we want, but we are so vague and wish-washy about it that the Universe is left in limbo trying to figure out what we want it to deliver us.

The best way to resolve this miscommunication, is to get REALLY specific about what you want the Universe to deliver to you, put in every detail you can think of: how does it feel, what does it look like, smell like, where are you, who is with you, when is it taking place, how much? Keeping adding as new details occur to you.

Here’s an example:

Hello Universe, I would like a new career that allows me to work anywhere I choose in the world and on my own time schedule. I prefer to work alone or with a group of 3-4 people who share my ideas and passions. I want to use my skills in life coaching to help people achieve their goals and live their best life. I want to receive $15,000 every month in income so that I can travel, donate to my favorite charities, and start my own arts endowment.

Even though you get specific about what you want, DO NOT get too attached to the outcome. You have given the Universe a blueprint to work from, but as in any development process alterations may need to be made for the plans to work out in the fastest, easiest, most beneficial way.

After all if you ask for $1,000,000 and you get $3,000,000 will you be disappointed? Probably not!

I am a fan of adding, “This or something better”, to the end of my manifest requests just to let the Universe know I am open to a variety of options and solutions.

So, the next time you choose to manifest anything: a new car, great health, your soul mate, a nice dinner, or anything else make sure you help the Universe bring it into your reality by giving it a roadmap to follow and allowing the Universe to take a few detours to make the journey more fun and exciting!

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Start Practicing Good Nutritional Habits Now to Prevent Holiday Weight Gain

It’s the first week of September and while it may seem a bit early to start talking about the holidays (and the dreaded holiday weight gain/nutritional slump), NOW is the perfect time to start practicing good nutritional habits that can help keep you on track with your healthy eating plan through the holidays.

For most of us, the holidays bring a plethora of delicious treats and foods we love. Whether its turkey and stuffing, pumpkin pie, gingerbread man cookies, or a big helping of turducken there is always something to delight our tastebuds. The good news is, it is ok to enjoy your favorite holiday foods, so long as you do so in moderation.

Over the next few weeks, we are going to build up a set of habits that will allow you to enjoy with holidays without feeling deprived but still keeping your healthy eating in check.

The first “habit” I am going to interlude to you is portion size. In a world of super-sized everything it can be tough to know what an appropriate portion size looks like.

This infographic from Precision Nutrition will help you learn what a portion should look like without having to carry around a scale and measuring cups.

Get familiar with it, download it if you need to, and over the next few week practice this method proper portion sizing. Keep your food choices the same as you normally would, you don’t need to worry about limiting or removing food right now. As always if the portions leave you feeling stuffed or uncomfortable adjust them down as necessary.

Learning a new skill can be hard, so go easy on yourself especially if you are new to monitoring your portions. Allow yourself to make a few mistakes and try to improve your habit a little bit each day.

Have fun, play and enjoy the process!


If you want more information on what good nutritional habits you can develop to help you lose weight, look fabulous, and feel more energetic, I can help.

Contact me for a complimentary 15 minute nutritional review at