Achieve Wellness

Helping you achieve all of your goals!


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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.


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Success is in Your Hands

Take a moment to think about one of your goals. One of your BIG goals. Perhaps you want to run a marathon, lose 50 pounds, go back to school, find the love of your life, or move to a new city…

Now, think about why you have not achieved that goal yet.

If you are like most of us, you are avoiding committing time and energy to that goal, either consciously or unconsciously, out of fear. Fear of change, fear of failure, fear of what other people will think…

And that’s ok. Fear is a natural reaction to the unknown. But, now that you realize that some type of fear is blocking you from moving toward your goal, you have taken the first step to overcoming that fear. Give that fear a name, write it down.

For example:

“I am afraid that if I <insert goal> people will criticize me and tell me I am wrong/selfish/stupid/living in a fantasy world.”

Now that you have identified your fear, you can start taking steps to turning that fear into success.

You have played the, “What if…” game for awhile focusing on the fear, so you know how to play. It is time to turn the tables on fear and start playing the game to win!

Here’s how:

    Take the fear you identified earlier and rewrite it as a success:

      • It feels great to have <insert goal>! People congratulate me daily on my success and tell me I have inspired them to follow their aspirations.
  • Realizing that success is possible and focusing on the ultimate feelings of gratitude, happiness, and self-esteem that come from places the key to success directly in your hands. You are in charge of your success. You are in charge of achieving your goal. NOT the fear!
  • By looking your fear in the eye and telling it to “shove off”, you put yourself in control and allow yourself to start taking steps, even if they are small at first, down the road to success. In effect you:
  • And after all, isn’t that all you really need to do?

    PS-Once you have identified your fear and written it down, burn it as a symbol of your newfound courage and determination.

    Help inspire other readers conquer by writing your “statement of success” in the comments below.

    Until next time, have a happy healthy day!

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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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    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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    Create Your Monthly Action Plan

    As we head into the busy holiday season, it can be easy to lose track of your goals.

    Take some time over the next few days to create a plan of action of steps you can take to move in the direction of your goals this month. They do not need to be big steps, often baby steps are the best way to get closer to your goals.

    Good luck and have fun!

    If you need help creating your action plan, I would love to help. Email me at: achievewellness@ymail.com for a complimentary 15 minute strategy session.


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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 achievewellness@ymail.com, send us a message through our Facebook page, or if you are ready to get started visit our website to sign up and begin building your healthy habits!


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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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    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)!


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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!