Achieve Wellness

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Give the Gift of Good Health this Holiday Season

This year, give the gift of good health you your friends, family, or to yourself.

Join our exclusive nutritional coaching program and get started on the path to becoming the healthiest you, you can be.

This program includes daily lessons designed to help build healthy habits that will last a lifetime as well as personal guidance from me, your nutrition coach (and cheerleader).

This is not a diet or a gimmick, it is a program based on scientific research and years of program testing. This is not, a quick fix either. We will spend 12 months building the habits and knowledge you need to be successful. It will take time and effort on your part, but the results will be worth it and can last a lifetime.

This holiday season make the commitment to take charge and invest in a healthier you!

Sign Up Now!

I’m limiting the number of enrollees to 15 to ensure everyone gets the personalized attention they deserve. While this is great news for your success, it also means spaces will fill up quickly. Response to the program so far has been amazing, and I expect slots to fill up quickly. Don’t miss out on your chance to get in your best shape!

Register Now!!!


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Take Time to Relax and Recharge

This time of year often brings with it a flurry of activities: work, travel, holiday parties, shopping trips, cooking, cleaning, decorating, wrapping, smiling, hugging, teeth gritting…You know the drill. There is a reason that the holiday season is followed by FLU SEASON.

With all of the hustle, hurry, stress, and fun, (yes, there is fun in all of this holiday madness), it can be easy to let our normally healthy habits slide.  However, it is important that we take some time every day to care for and nuture ourselves.  After all, we can’t fully give to others if our energetic tank is low.

So, it is with this in mind that I created this relaxation and rejuvenation meditation.  In this meditation, we explore not only giving the mind and body permission to relax but also focusing our thoughts on building a positive, healthy image of ourselves: ‘The Best You, You Want to Be”.

The meditation is fairly short, about 22 minutes.  You can listen to it whenever it fits your schedule, first thing in the morning, during your lunch break, after dinner.  Just remember, the purpose is to relax and enjoy some “ME TIME”, so listen at a time and in a place where you can fully relax and focus on the meditation.  Never  listen to any meditation while driving or doing an activity that requires your full attention and concentration.

Now, sit back, relax, and let the healthy, happy thoughts flow!

For more healthy tips, tricks, and community join our Facebook page!

Photo by rawpixel on Unsplash


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Eat Your Veggies

Happy December!

Now that we are officially in the holiday season, Jake wanted me to remind you of the importance of eating 5-7 servings of vegetables (and some fruit) every day. A serving equals 1/2 cup or the size of your fist.

Fruits and vegetables are loaded with nutrients that can help fuel you through the hectic and often stressful holiday season.

In addition, vegetables fill you up and can help you eat fewer high calorie foods like cookies, mashed potatoes, and egg nog. Make sure you fill your holiday plate with loads of different colorful veggies.

Vegetables are best raw, steamed, lightly sautéed in avocado oil, or roasted. Avoid veggie dishes swimming in butter (a little is ok) or heavy sauces like cheese or hollandaise.

If you are looking for a delicious dish for your holiday potluck or dinner check out our recipe for Roasted Vegetables.


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3-2-1 SUCCESS!

Happy December!  The year is almost over, but that doesn’t mean it is time to take a break from working toward your goals.  Whether you have financial goals, career goals, personal development goals, or health and fitness goals, take some time this month to work toward and even achieve some of your goals.

I have created the exercise below to help you develop an action plan that will move you closer to your reaching your goal.  Remember, not every goal has to be a big, dramatic outcome goal.  For example, if your health goal is to ultimately lose 15 pounds,  you probably won’t be able to do it in a month (at least not in a healthy sustainable way).  However, you can set a few process goals such as doing 20 minutes of exercise 3-4x per week and eating 5-7 servings of vegetables daily.  Practicing the process goals will get you moving on the path to your ultimate outcome of losing 15 pounds.

Let’s expand this example to this month’s exercise:

3 things I will accomplish this month:

  1. Lose 3 pounds
  2. Stick to my holiday buying budget
  3. Read 1 personal development book

2 actions I can take:

  1. Lose 3 pounds
    1. Exercise 20-30 minutes 3-4x per week
    2. Eat 6+ servings of vegetables daily
  2. Stick to holiday budget
    1. Buy gifts using only cash not credit
    2. Create a gift buying list and purchase only what is on the list
  3. Read 1 book
    1. Decide what book to read
    2. Read 15-20 minutes daily and take notes

1 thing I can do today:

  1. Eat my veggies
  2. Write my gift buying list
  3. Get up 15 minutes early and read

 

If you follow this 3-2-1 plan, I guarantee you will be on your way to achieving not only your monthly goals but your ultimate outcome goals as well.

Good Luck!  Have Fun!  And remember, if you have questions or want assistance creating your goals, I am here to help.  Email me at achievewellness@ymail.com, or click the button below, to set up your 1-on-1 coaching session.  Together we can develop a personalized action plan to get you the success you deserve!

1-on-1 Lifestyle Coaching session

Spend time working 1-on-1 with a lifestyle coach to develop a personalized plan of action that will help you reach your goals. Sessions are 45 minutes and can be down via telephone or FaceTime.

$75.00

 

 


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How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]

Local organic produce, artisanal sourdough, strictly grass-fed meat: Yes, they’re ‘good’ for you… but they’re also too expensive for most people. The great news? There are foods available that are both nutrient-dense and budget-friendly. In this infographic, we’ll show you five ways to eat healthy on a budget — while making your taste buds happy too.
— Read on www.precisionnutrition.com/eat-healthy-on-a-budget-infographic


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How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]

Local organic produce, artisanal sourdough, strictly grass-fed meat: Yes, they’re ‘good’ for you… but they’re also too expensive for most people. The great news? There are foods available that are both nutrient-dense and budget-friendly. In this infographic, we’ll show you five ways to eat healthy on a budget — while making your taste buds happy too.
— Read on www.precisionnutrition.com/eat-healthy-on-a-budget-infographic


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Stay on Track this Thanksgiving

For many of us, Thanksgiving dinner can be an excuse to really go off the rails with our nutrition and leave us feeling stuffed, bloated, and guilty.

But, it does not have to be that way this year. Make a commitment to follow a few simple techniques to ensure stay in track with your nutrition and enjoy the holiday.

  1. Take your time eating. There is no need to rush through your meal. Eat slowly and focus on how the food tastes. Enjoy the company of the people with whom you are eating. Remember to express gratitude for each and every bite.
  2. Eat until you are 80% full. Eat everything you want, just eat a little less. Have a smaller portion of stuffing, a few less candies yams, and a slightly smaller slice of pie. Every 6-7 bites stop and ask yourself if you are still hungry. If the answer is, “No”, then stop eating.

Following these 2 simple tricks can make a big difference about how you feel after Thanksgiving dinner, physically and mentally!

Good Luck and Happy Thanksgiving!

PS- These tips work great for everyday eating as well, so make them a daily habit not just a holiday custom.

If you are ready to learn more healthy habits and get into the best, healthiest shape of your life check out our nutritional coaching program.  This program is designed to help you reach your health and fitness goals by gradually teaching you the skills you need to be successful.  Click now to find out more and to get started!


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Get Moving

A few weeks ago I encouraged you to get 15 minutes of physical activity everyday .

This week I am asking you to up the ante by increasing your daily physical activity to at least 20 minutes each day.

Remember, you don’t have to do it all at once. If you can’t carve out 20 minutes at once, aim for doing 5 minutes 4x through out your day.

This article from MyFitnessPal has some terrific ideas about how to increase your physical activity by walking, 50 Ways to Walk More. Give it a read and a try! You’ll be glad you did!

Until next time, have fun, get moving, and have a happy healthy day!


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Good Nutrition is the Best Holiday Gift

If you are like many of my clients, you let your nutritional and fitness goals lapse during the holiday season. If I had a dollar for every time I heard, “I’ll get back on track (or start) after the holidays,” I wouldn’t need to work.

But the fact of the matter is, the holidays are the perfect time to start practicing good nutritional habits. Even a few small modifications to your diet (think eating slowly and eating to 80% full as opposed to stop eating carbs) can help you maintain your weight and health through the holidays and prepare you for a bigger commitment when the new year starts. For more on this topic check out this earlier post, Build a Foundation for a Healthy New Year.

Hiring a nutritional coach is the best way to get started on building healthy nutritional habits through the holidays. A coach can help you create a set of habits tailored to your specific challenges and offer support and guidance along the way.

Because I know the holidays bring additional expenses, I am offering my self guided nutritional plan for $60/per month! That’s a $10 discount. This special price is available for a limited time only. The price will go up January 1st, 2019! Typically this plan is self guided with no coaching feedback, however as a special bonus, I am including personalized biweekly messages for feedback and support to help keep you on track and ensure you get the best results possible.

This holiday season give yourself a gift and invest in your health. When your are healthy, happy, and feeling great your family, friends, and coworkers benefit too! It is the gift that keeps on giving to EVERYONE!

Remember, this offer only lasts through 2018, starting January 1,2019 the cost of the program goes up and the personal messages go away. Subscribe now, to get started! You will be glad you did!

Self Guided Nutrition Plan

Holiday Special – $60.00/month Invest in your health this holiday season.

$60.00

Don’t forget to Like us on Facebook and have a happy healthy day!


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Make a Connection to Move Forward

Whether you call your higher power Spirit, Universe, God, Yahweh, Allah, or Goddess take a moment today to get quiet and make a connection to that higher power.

Your Higher Power knows what you need to do to move forward in the direction of your goals AND it wants to help you do so, however if you are closed off from the wisdom and guidance of your Power you will not receive this knowledge and the path to successful achievement of your goals will be little red with roadblocks.

In making a connection your Higher Power, you create a bond that puts you in the vibration of that higher power and allows you to hear the messages your Power sends to you and the trust you need to follow this message. Listen to what your Higher Power tells you, express gratitude for the message, and take steps to honor or follow the wisdom you receive.

Each morning, I take a few moments to make this connection: I find a quiet place to sit, take a few breaths, clear extraneous thoughts from my mind, and ask the Universe, “What can I do today to be of service to others?” Then I listen for the Universe’s answer. Within a minute or two, I receive a message/thought from the Universe. Often it is an action I can take such as writing a blog, being more present with clients, or sharing my knowledge. Other times it is more of a thought or feeling, “Trust me”, “Relax and have fun”, or “Just be happy”. When I take the Universe’s advice my days flow smoothly and I am calm and relaxed. On the days I forget to follow my message the day inevitably has a few hitches and I feel anxious and rushed.

Make connecting to your Higher Power a daily habit, learn to trust the messages you receive, and take action. I guarantee you will find the journey to your goal easier and more enjoyable.

Don’t forget to “Like” us on Facebook and have a happy healthy day!