Achieve Wellness

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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:


Good luck and have fun!

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Friday Fit



If you are having trouble achieving your health and fitness goals, I can help.  Fill out the form below for a complimentary 15 minute health and fitness goal evaluation.


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Friday Fit

This week’s Friday Fit comes from Hello Healthy’s blog:

How to Find an Accountabilibuddy


If you need help creating or reaching your goals, I can help.  Contact me for information on ways I can help you make your dreams reality.


Friday Fit

This week it seems like the theme with my clients has been, BORING FOOD!!!!

Despite a plethora of delicious and fun summer foods to choose from, they can’t break out of the mode of eating the same thing day in and day out.

So, this week I have been having some fun trying out some new recipes to bring fun and flavor back to summer eating.

Here are a few I’ve been working on:

Grilled Chile Mint Shrimp


I am not a big fan of shrimp so I tried this recipe with chicken breasts.  I liked the marinade, but it was a bit too bland for chicken.  I think it will do better with the richer flavor of shrimp.

Grilled Watermelon Caprese Salad

This was definitely a YUM!!!!!!  I used yellow grape tomatoes rather than red.


Today, I am going to try potato salad with pesto rather than mayonnaise.  I will let you know how it turns out.

Until then ENJOY!!!


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Get Fit with All-Natural Supplements

The supplements we take are only as good as the ingredients they contain.  Whether you want to lose weight, cleanse your liver, or detoxify your body, Global Healing Center has the supplements you need to reach your health goals.  

I love their blog, too.  It is full of fantastic health and wellness information you may have never read before.  Even if you don’t need supplements there is plenty of information you can use to improve your health.

Global Healing Center® is a leading natural health provider offering natural and organic supplements, cleanses, and a wealth of free natural health articles.

Check them out today! You will be glad you did!


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Are Your Vitamins Working for You?

The truth about most vitamins is they are loaded with fillers, binders, and low quality ingredients.  This prevents them from being absorbed into the body.  If the vitamins aren’t absorbed, how do they work?  The answer is simple, THEY DON’T.

Check out this video from PureTrim to learn the best way to take your vitamins:


Just give it a try.  Place your order today!

I promise you won’t be disappointed.  I use it every day and it gives me energy to power through my busy days of training clients as well as my own training sessions!


A Banana a Day Keeps the Doctor Away

Ok, bananas may not keep you out of the doctor’s office entirely, but bananas do contain vital nutrients to help keep you healthy.

Bananas are rich in potassium, B vitamins, fiber, antioxidants, and plant sterols, just to name a few.

Here are just a few reasons you should consider adding more bananas to your diet:

Cardiovascular Health – Bananas can help with a healthy heart in 3 ways.

  • With more than 9% of the RDI of potassium, bananas are essential for maintaining a healthy blood pressure and heart beat.  Studies show a diet high in potassium and magnesium (also found in bananas) is associated with lower blood pressure and a reduced chance of stroke.
  • It turns out bananas have healthy fat, although not much (only about 4% of their total calories), in the form of plant sterols.  Plant sterols can help block the absorption of cholesterol, there by lowering blood cholesterol.
  • Bananas contain 1 gram of soluble fiber.  Soluble fiber is linked to a lowered risk for heart disease.

Digestion –  Bananas contain 2 types of fiber, pectin and resistant starch.  Pectin helps regulate blood sugar by slowing digestion, protects against colon cancer, and helps minimize the effects of toxins and heavy metals.  Pectin levels drop as the banana ripens, so eat them just after they ripen.  Resistant starch is not broken down and absorbed by the small intestine.  As a result, it moves into the large intestine where it helps support gut-friendly bacteria.  This helps with regularity and supports the immune system.  Bananas are also a natural antacid and soothe stomach upset due to ulcers.

Mood – Bananas contain high levels of the amino acid, tryptophan.  The body converts tryptophan to serotonin, the “happy hormone (actually it is a mood-elevating neurotransmitter).  This can help with feelings of depression.

Sleep – Bananas are rich in vitamin B6, which along with magnesium helps you relax and sleep better.

Exercise – Bananas are great for improving exercise performance.  Bananas can help reduce the occurrence of muscle cramps both before and after exercise.  Some muscle cramping is the result of imbalances in electrolytes, especially potassium which is found in abundance in bananas.   The fiber in bananas helps slow the absorption of carbohydrates into the blood keeping blood sugar stable while providing the energy necessary during a workout.

In addition, the nutrients in bananas can also: help prevent kidney cancer, protect against macular degeneration, build strong bones by increasing calcium absorption, reduce swelling, aid in weight loss, strengthen the nervous system, and increase the production of white blood cells.

So, how many bananas does it take to get all of these amazing benefits?  One or two bananas each day is all you need to be healthier and happier.

Remember, the greatest health benefits come from bananas the are newly ripe rather than overly ripe or unripened ones.

If you don’t like bananas you can get similar benefits from other fruits such as apples, pears, or oranges.

Now that you know some of the amazing ways bananas can improve your health, here is a delicious banana recipe.  ENJOY!!!

Spinach Salad with Bananas




3 cups spinach, rinsed, dried and roughly chopped

1 cup fresh pineapple, diced

2 ripe bananas, sliced

1/3 cup red onion, sliced thin

1/4 cup walnuts, chopped


1 cup pineapple juice, fresh

3/4 cup balsamic vinegar

1 cup olive oil

salt and pepper to taste


  • To make the dressing combine pineapple juice, vinegar, and olive oil in a bowl and whisk until well combined.  Add salt and pepper to taste.
  • Arrange spinach and onion on a serving platter or individual plates and top with pineapple pieces and banana slices.
  • Sprinkle with walnuts.
  • Serve the dressing on the side or drizzle over the salad.

Serves : 2



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