If you are like most of my clients you have tried a whole host of different diets, “super foods”, and nutrition gimmicks to lose weight and get healthier.  And like many people you probably overloaded yourself with rules and restrictions, and eventually gave up and went back to your old ways of eating and drinking.  

Luckily, there is a better way.  With my nutritional coaching plan you focus on making small changes over time the lead to big results for a lifetime.  In under 1 year you will be in better shape than you ever imagined was possible.

The program guides you through daily lessons designed to help you build easy and effective nutritional and lifestyle habits.  You can choose to read or listen to the lesson, which ever fits your schedule.  You practice each new habit for 2 weeks to give you the opportunity to learn and apply it until it becomes natural.  And the program holds you accountable through daily check offs and regular progress updates.   The program tracks everything from your measurements to your habits, so you can see how much progress you are making throughout the year.

With this self guided program you get all of the lessons and workshops you need to create and practice a lifetime of healthy nutritional habits that can help you not simply lose weight, but sleep better, manage stress, become more mindful, and feel more confident no matter what life sends your way.  

If you are ready to have the body you deserve and be in control of your health and fitness, this program is for you. You will learn doable daily actions designed to make nutrition and fitness a part of your life, without taking it over.

Normally, I only offer this nutritional coaching program with one-on-one personal coaching, but my final nutritional coaching program for 2019 is closed.  Because I am passionate about helping as many people as possible have the health and fitness they deserve I am offering this self guided option, so you can start building a lifetime of healthy habits NOW!  Don’t worry it won’t interfere with your holiday plans either.

For the remainder of 2019, I am offering this self-guided plan for only $69/month!  That is $100 less than the regular personal nutritional coaching program and you get all of the same habits and supporting lessons.

Don’t wait until the new year to get started!   Make today the day you commit to taking control of your health and fitness.  Sign up NOW!

$69.00 Contribution

Want to include exercise to your daily health routine?  Add on our personalized workout plan for $39/month.  You will get month workouts created with your goals in mind along with options to modify exercises or even workout at home.  And at a mere $39/month it is much easier and more economical than hiring a personal trainer.

Yes, I want to add on workouts!

$108.00 Contribution

A Little Change is Good

We all know what we SHOULD do to be healthy, fit, and at our best: we should eat 5-7 servings of fresh fruit and vegetables every day, we should get at least 30 minutes of physical activity daily, we should not smoke, we should avoid processed foods/trans fats/alcohol/sugar…

But, let’s face it most of us have a vice or 2 (or more), that keep us from reaching the peak of our health and wellness. While many of these vices seem pretty harmless while we are doing them they can pose long term threats to our health. Yep, that burger and fries you ate this weekend will come back to haunt you in your 70s (or sooner). That is why it is important to get a handle on our bad habits as well as create new good habits.

Slowly and mindfully is a great way to eat less, but it’s impact is limited if your “healthy routine” still consists of fast-food, beer, and 15 hour video game marathons.

This week I am offering you a challenge. Pick one of your bad habits, just one, and over the next week take steps to change it.

For example,

• If you are a coach potato, make it your goal to go for a walk around your neighborhood every day this week. You can even start with 10 minutes if that is all you can handle.
• If you never eat vegetables, start adding 1-2 servings of veggies to one of your meals daily.
• If you are a smoker, cut the number of cigarettes/vapes you have by 5-10% this week.
• If your an overeater, make a conscious effort to cut back on your portion sizes by 15-20% at each meal.
• If you can’t make it through the day without 3-4 cups of coffee, replace 1 of them with a decaf.
• If you regularly wake up Sunday morning with a raging hangover, cut back a drink or 2 the next Saturday.

The point isn’t to completely stop your bad habit in one fell swoop, but rather to slowly ween yourself off of the bad habit and slip gently into a better one. Changing habits takes time and patience. Be kind to yourself and pat yourself on the back for each little bit of progress you make.

The first few days of this may be rough and you may even feel a tad bit icky, but I promise as the week progresses you will start to feel better.

Give it a try. What do you have to lose except your bad habits.

Keep Your Exercise Momentum Going

A few weeks ago, I shared a tool I like to use called an adherence chart (Be Accountable to Exercise).

The adherence chart in that post challenged you to get 3-4 hours of purposeful exercise a week. Click here to learn about purposeful exercise.

This week I would like to encourage you to stretch your boundaries and increase your weekly workout sessions to 5-7 hours per week.

Here is your new adherence chart:

purposeful-exercise-adherence-chart-2.pdf

Good luck and have fun!

Be Accountable to Exercise

In last week’s post I stated that in order to achieve your health and weight loss goals you need to engage in 5-7 hours of purposeful exercise each week (click here for a reminder).

This week I want to give you a little tool to help you get on target with your exercise routine and stay on target. It is called an adherence chart and using it is very simple. For each day you complete the behavior listed, give yourself an “X”, smiley face, or gold star. This gives you a visual reference as to how successful you have been in following your new behavior.

This type of chart can work for any new behavior you want to implement whether it is related to health, fitness, relationships, career, etc.

If you have not been exercising regularly, jumping in to 5-7 hours per week can be a bit too much to handle, so for this week’s chart I recommended 3-4 hours of purposeful exercise each week for the next 3 weeks. If you have been pretty consistent with a workout routine, and are ready to kick it up, feel free to reflect the change you wish to make.

So without further ado, here it is:

purposeful-exercise-adherence-chart-1-3.pdf

Download it, amend it, and use it as it works best for you. And don’t forget to leave a comment to let us know how you are doing.

Check back in a few weeks for an updated version to help you progress ever closer to your goals.

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

In last week’s post I stated that in order to achieve your health and weight loss goals you need to engage in 5-7 hours of purposeful exercise each week (click here for a reminder).

This week I want to give you a little tool to help you get on target with your exercise routine and stay on target. It is called an adherence chart and using it is very simple. For each day you complete the behavior listed, give yourself an “X”, smiley face, or gold star. This gives you a visual reference as to how successful you have been in following your new behavior.

If you have not been exercising regularly, jumping in to 5-7 hours per week can be a bit too much to handle, so for this week’s chart I recommended 3-4 hours of purposeful exercise each week for the next 3 weeks. If you have been pretty consistent with a workout routine, and are ready to kick it up, feel free to reflect the change you wish to make.

So without further ado, here it is:

purposeful-exercise-adherence-chart-1-2-1.pdf

Download it, amend it, and use it as it works best for you. And don’t forget to leave a comment to let us know how you are doing.

Check back in a few weeks for an updated version to help you progress ever closer to your goals.

PS-This type of chart can work for any new behavior you want to implement whether it is related to health, fitness, relationships, career, etc.

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

Exercise to Achieve Your Health Goals

If you truly want to lose body fat and get healthier then you MUST, MUST, MUST engage in some form of purposeful exercise 5-7 hours every week!

What is purposeful exercise?

Purposeful exercise is any form of exercise/activity that elevates your heart rate and makes you sweat (at least a little).

Examples of purposeful exercise include:

• Jogging or running
• Brisk walking
• Lifting weights
• Swimming
• Rowing
• Taking a dance class
• Cycling, indoors or out

Find an activity (or 3) that you enjoy that gets your heart pumping and commit to spend 45 minutes to an hour every day to purposeful exercises. Keep in mind, you don’t need to do all your exercise at once, you may lift some weights in the morning and then swim laps after work or take a morning spin class and go dancing with your partner at night.

We all work hard and taking a break during your day to have fun and exercise is a great way to control stress and recharge.

So, lace up your sneakers and get moving!

Until next time, have a happy healthy day!

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!

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Photo by rawpixel on Unsplash

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!

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 achievewellness@ymail.com.

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

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.