Achieve Wellness

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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 going to eat vegetables with each meal.

I going to spend 10 minutes mediating every day.


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.

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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:


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

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    Frozen Blueberry-Almond Oatmeal Cups

    Preparing meals ahead of time and freezing them for later use is a great way to stay on track with your nutritional goals (learn more here).

    These delicious oatmeal cups can be made ahead of time and frozen for up to 3 weeks. They make a quick and hearty breakfast or snack.


    • 3 cups gluten free oats
    • 3 cups water
    • 3 cups almond milk, unsweetened
    • 1/4 cup brown sugar, optional
    • 3/4 cup sliced almonds
    • 3 cups blueberries, washed and dried


    1. Combine water, milk, and oats in a large saucepan and cook according to package instructions.
    2. Allow cooked oats to cool.
    3. Divide oats between 12 muffin tins lined with paper or silicone liners.
    4. Top oatmeal with 1/4 cup blueberries and 1 tablespoon sliced almonds.
    5. Cover the muffin tins with plastic wrap and freeze 6-8 hours or until solid.
    6. Once frozen, remove oatmeal cups from the tin and transfer to plastic freezer bag or container.
    7. Keep frozen until ready to use.

    To reheat:

    • When you are ready to eat, remove an oatmeal cup from the freezer, place it in a saucepan with 1-2 tablespoons water or almond milk and heat slowly until warm or microwave for 3-5 minutes.


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    Make Family Time Meal Prep Time

    Some of my fondest childhood memories are of time I spent in the kitchen cooking with my grandmother. I learned not simply how to cook, but also what to eat. My Nana was well ahead of her time when it came to eating healthy balanced meals and many of the habits I use today I learned from her. In addition, it was during these times in the kitchen that I learned the most about my grandmother and it helped form a bond between us and I “see” her in many of the health and wellness choices I make each day.

    If you follow this blog regularly, you know I am a proponent of spending a few hours every week planning and preparing meals ahead of time, but meal prepping can take time away from family activities and it is for this reason that many of my clients avoid spending a few hours on the weekend preparing meals for the week ahead. Because meal prepping is an important habit when trying to achieve nutritional goals, I propose combining meal prep time with family time.

    Start the meal prepping process by letting kids help set the menu for the week. Let them pick from a selection of recipes or even research new recipes online. Childhood favorites like pizza, tacos, or chicken fingers can be made with healthy ingredients. Ask your kids “surf the net” and create a little presentation about a certain food they selected or another nutritional topic. No matter what they come up with give them an A+ for effort. This keeps learning about nutrition a fun, positive experience.

    Grocery shopping is a great way to teach children about good nutrition. Let children pick a particular color of fruit or vegetable to try for the week. Read nutritional labels with them and explain them in simple terms. Do not label foods “good” or “bad”, but rather explain what makes a certain food a better choice than another. For example, “This red apple is a better choice than fruit roll ups because it has vitamins, fiber, and other nutrients that help you be strong and healthy.”

    Once your home and in the kitchen, let kids help with prepping the foods. Even small children can help wash vegetables, put chopped fruits into containers, stir ingredients or toss a salad. Older children may be able to help chop, measure, or even cook. Take this time to reinforce good nutritional habits like eating plenty of fruits and vegetables, eating slowly, and making healthy choices. Don’t get too serious, make it fun. Remember, “a spoonful of sugar helps the medicine go down”, so sing, dance, and tell silly stories to create a fun environment for kids. This not only teaches them that meal prepping is fun rather than work, but studies show this fun together-time enhances the flavor and nutritional quality of the food.

    You do not need to do all of these suggestions, just try 2-3 of them or come up with your own ways to get your children involved in the meal planning/prepping process. What ever you do, keep it fun!

    The kitchen is a great place to teach children basic nutritional lessons that will last a lifetime, but just Ike it was for my grandmother and I, it is also a terrific way to engage with your children, learn about them as individuals, and build a strong relationship.

    Help inspire other readers by sharing some of the ways you get your children involved in healthy habit building in the “Comments” section below.

    Don’t forget to “Like” us on Facebook.

    Until next time, have a happy healthy day.

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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:

    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.”


    ” 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!