Achieve Wellness

Helping you achieve all of your goals!


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How to Choose a Workout Buddy

A few days ago I recommended finding a buddy to workout with (Find a Buddy) to help keep you motivated, accountable, and give you support.

Who you choose as a workout buddy depends upon what type of partner you want.

Do you want someone to serve as a role-model or mentor for your fitness endeavors?      Then you may want to pick someone with a  more experience and expertise then you have.

Are you looking for someone to help push you to the next level in your fitness journey by serving as a spotter and maintaining your form?  If so, you choose a buddy with similar strength and skills as you.  Your workout buddy will expect you to be able to return the favor by spotting them and ensuring they perform exercises safely.

Perhaps you simply need someone to help keep you motivated and offer encouragement as you travel down your path to fitness.  In that case, a close friend, family member, or life coach may be all you need to reach your goals.

If you want a buddy to workout with look for someone who has similar goals and schedule.  If you want to get leaner and stronger and your partner wants to run a marathon, it is unlikely either of you will reach your goal.  It’s also essential that your workout buddy is as committed to the goal as you are.  Also, if you and your partner aren’t available at the same time then your workouts won’t workout.

Regardless of which type of workout buddy you choose make sure your partner has a positive supportive attitude.

Finding a workout buddy can keep you focused on your goals and help ensure your success.


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Tuesday Tip of the Week – Find a Buddy

Whether your goal is to lose weight, run a marathon, or just start eating healthier, having a health and wellness buddy can help you stay on track.  Sharing your wellness journey with a friend or family member gives you someone to be accountable to and keeps you motivated.  Studies show that having a support system increases your chances for success.

While it is best to find a buddy that shares your goal, anyone who can offer support and guidance can be your ally.


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How to Succeed with Your Diet Goals

Typically, when thinking of the word diet, we think temporary.  Spring breaks, weddings and even weekend beach trips will motivate us to lose weight.  Unfortunately, these short-term diets don’t work.  They are unhealthy and once you stop them, the weight may come back. Studies show you’ll be heavier than when you started.

Instead of a diet, think about making a lifestyle change.  This doesn’t mean you have to give up pizza, burgers, or even cookies.  Eating is a big part of our lives and should be enjoyed.  An important concept to understand is moderation.  If you can’t live without pizza, eat it, just not everyday.  Plus if you have it less, you’ll enjoy it more.

Going from your favorite unhealthy foods to healthier alternatives can be huge jump.  Next time you are flipping through channels, try to find a makeover show.  Many of these shows try and get people to completely change their eating habits in less than a week.  While this may seem healthy, it probably won’t lead to any long-term changes.  Put yourself in their shoes.  What food do you eat that you know is unhealthy and really love?  How would you feel if someone said you can’t ever have that food again?

An easier way to do it is gradually.  Take a food you love and try to make it healthier (remember be better, not perfect).  If you love pizza, instead of buying it ready-made, make it at home.  There are easy to use crusts available at your grocery store.  Add your own toppings, focusing on healthy options like veggies and cut back on the amount of cheese you use.  If you love burgers, try using leaner beef such as 93% lean.  Don’t go out, make it yourself.  Homemade meals are almost always healthier than ones you get at a restaurant (fast food or not).  If you do eat out, make healthier choices by skipping the bun and mayo.  Substitute a salad for french fries (at least most of the time).

Another popular way to get healthier are fat-free or low-fat versions of food.  Cheese, peanut butter and milk all have low fat or fat-free substitutes.  Sometimes companies do a good job with taste and sometimes they don’t.  In some cases it might not even be possible to get the same taste with all the fat taken out.  This is why it is important to go down in steps.  If your goal is to drink fat free milk but you’re using whole milk, don’t do it overnight.  Take it in steps over the course of a few weeks.  You won’t notice the difference in taste as much.  The same goes for other dairy products.  Also, if you just can’t stomach the fat free version, try the low fat version.

Most importantly, don’t ever deprive yourself of something you love.  Sometimes we over indulge in what we enjoy.  Instead of eating a large number of cookies, look at the nutrition label.  Eat a serving and put the pack down.

Making gradual lifestyle changes can help ensure you reach and maintain your diet and weight loss goals.


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Tuesday Tip of the Week – Skip Perfect, Just Get Better

When it comes to achieving goals, many of us get frustrated or discouraged if we don’t stick to our plan perfectly.

But in reality, life can often throw a wrench in our best laid plans.   Work, school, family obligations can all get in the way of our best efforts and missteps can occur.  But rather than losing focus or even giving up when life gets in the way, look for ways to make better choices than you normally would.

Rather than grabbing a candy bar or chips from a vending machine, look for a low carb protein bar, or pretzels.  Better yet pack healthy snacks to carry with you.  Protein bars, tuna packets, or nuts make excellent packable snacks for when you’re on the run.

When it comes to your workouts it is best to stay on track, but if you cannot make it to the gym have a plan to ensure you get some physical activity in for the day.  Take a walk on your lunch break or do a few exercises while watching TV.

Remember, 10 baby steps are just as effective as 1 giant leap when working toward any goal.

 


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Welcome to the New Achieve Wellness Blog

It’s HERE!

Welcome to the new Achieve Wellness blog.

My goal in 2018, is to help you achieve all of your health and wellness goals.

Every week, I will post tips designed to keep you on track and articles to keep you informed, as well as support and guidance.

I hope you enjoy it and find it helpful.


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The Power of “IS/ARE” statements

A few months ago, I wrote about the power of, “I AM” statements.  In that post, I suggested you use “I AM…” statements to help you powerfully manifest the life of your dreams.  In the eyes of The Universe, “I am” statements are statements of fact.  Whatever you say you are is what you are, as far as The Universe is concerned.  As a result, consciously making empowering, “I AM” statements can help shape and define your life.

The great thing about “I am” statements is you can use them to help improve your relationships with the people around you.  When you say things like, “We are…” or “They are…” you also call into existence more of the corresponding qualities.

For example, if you are talking about your coworkers and you say, “WE ARE a terrific team!”  You create an even better and more cohesive team.  Or in relation to your spouse, “He/She IS loving and supportive”, you are guaranteed to create even more love and support.

Remember, these types of statements do not need to be true NOW, they simply need to be positive beliefs you choose to manifest,

To be clear, “They are”, “He/she is”, or “We are” statements are not about changing other people.  We have no power to manifest or force change on others nor should we try.  Instead, these types of statements reframe our views or beliefs about the relationship with these individuals.  As you begin to react differently and more positively to the relationship the other person/people may also begin to react in a more positive way.  Or they may not.  Either way you will be in a better frame of mind and your inner peace and positivity are all that matter when it comes to achieving your dreams.

“Is/Are” statements are not an end all cure all.  If your boss acts like a jerk or your spouse is abusive, using “Is/Are” statements most likely will not miraculously make the situation better, but they may help you manifest a space for yourself that makes your life tolerable until you can create a plan to move on.

Now that you are aware of the power of, “IS/ARE” statements, think about some of the relationships your would like to reinforce or improve and then write down a few statements to support what you want to create.

Feel free to share your statements below to help inspire and motivate other readers.

Until next time:


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GET OUT!!! (of your comfort zone)

Lately, I have been seeing a lot of blogs, Instagram posts, and tweets saying, “the magic happens outside of your comfort zone.”

Being as how I am not a great believer in coincidences, I think the Universe is trying to tell me something.  Hint, hint, wink, wink, nod, Rachel…  “HELLO???!!!!!”  And it got me thinking, “How can I get out of my den of safety and shake things up a bit?”

I know I am not alone in this, most of us “play it safe” in one area of our life or another, however if we want to achieve the goals we have created for ourselves sometimes we must take a trip into the unknown territory just outside of our comfort zone.  We can find a variety of reasons (aka excuses) to stay huddled in our safe place.

Think about some of your goals.  Which ones are dancing just outside of your grasp because you won’t cross the threshold to the discomfort zone?

Here are a few examples:

  • “I want to lose weight, but…
    • I can’t give up bread, chocolate, wine…
    • I don’t have time to exercise.  
    • I never keep it off anyhow, so why bother.
  • I want to get a new job, but…
    • I don’t have the right skills.        
    • I can’t afford to go back to school.          
    • I need to make money to pay my bills, I can’t change jobs now.
  • I want to write a novel, but…
    • I don’t have time to write.  
    • I don’t know how to get it published.                
    • What if it gets panned by critics?

Do any of these sound familiar?

In looking at my own goals, I found a ton of excuses to stay in my cozy little safe zone.  As a result, I came up with a little game to help myself break out of my complacency and start moving in the direction of successfully reaching my goals.

The first thing I did was pick a goal where I was playing it safe:                                                           

Sell 500 copies of, Cooking with Your Canine.

Admittedly, I picked a goal that was not too scary to start out with, so “yes”, I played it safe not playing it safe.

Next, I thought of 3 actions I could take outside of my comfort zone that would help me on my quest:

  • Talk to a local store about carrying my book.                                                          
  • Send a press release to local media outlets including newspapers and news shows.                                                                                                                              
  • Ask friends and clients to help promote the book.

Finally, I acted on each action over the course of 3 days:

  • Day 1, I asked 3 friends to post a link to the book on their social media accounts.                                                                                                                            
    • One person did.  Not a great success, but success none the less.
  • Day 2, I requested a press release be written through a vendor on Fiverr.          
    • I should have the release in 1-2 days.  That’s one baby step outside the comfort zone. 
  • Day 3, I spoke with the manager of a local store about selling my book.                                                                                                                                   
    • He said, “they were not interested at this time, but to check back in the fall”.  Yep, a little bit of a failure, but I still achieved the goal of getting out of my comfort zone, so I’m calling that part of it a win!

Surprise, surprise!!!  I stepped out of my comfort zone and nothing terrible happened!!!  The overall results of this “trip” remain to be seen, but at least I proved to myself and the Universe that I am willing to make the effort to be a little uncomfortable.

Now it’s your turn.  Which of your goals are you not achieving because you are making excuses to stay safe?  Pick one and create 2-3 actions that exist outside of your comfort zone to help support the goal.  You don’t have to take big leaps of faith right away, try something as simple as making a phone call to a potential client, cutting back on your “favorite” food for a few days, or saying, “good morning” to a stranger.  Once you have thought of your actions put them on your “To Do” list right away and get them done!

For me, this game was a little scary and it will probably be scary for you as well.  That’s a good thing!!!!  It means you are committed to working outside your comfort zone and allowing the magic of life to flow to you!

Good luck!

Until next time, have a happy, healthy day!

 Quote supplied by: https://www.brainyquote.com/quotes/quotes/d/deniswaitl146914.html?src=t_comfort_zone


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I AM…

Recently, I have been focusing on, “I am…” statements.  The words, “I AM” are extremely powerful tools in the manifestation process.  The words that follow, “I am”, shape your reality.

WHY?

The Universe takes what we say after these two words as a statement of fact about what we believe ourselves to be.

Often, we use “I am” statements to create or reinforce negative beliefs:

  • I am tired.
  • I am poor.
  • I am stupid.
  • I am fat.
  • I am terrible at…
  • I am unloveable.
  • I am a victim

When used this way, “I am” statements doom us to continuely create and recreate negative results.

Fortunately, we can manifest our dreams and design an amazing life simply by using powerful positive “I am” statements.

What do you want to create in your life?  Do you want more money?  More friends?  A better job?   Who do you want to be?  Do you want to be healthy?  Beautiful?  Intelligent?Think about who you want to be and what you want to attract into your life and then add the words, “I AM”, at the beginning.

For example:

  • If you want to be a millionaire try the phrase,  I AM wealthy.
  • For individuals who want to attract a soul mate, begin with,  I AM loved.
  • If you want vibrant health or to be rid of a pain or illness try, I AM healthy.
  • Need some inspiration for an artistic project?  I AM creative.

You get the idea.

Don’t forget phrases like:

  • I AM talented.
  • I AM intelligent.
  • I AM a philanthropist.
  • I AM adventurous.
  • I AM successful.

I suggest taking some time over the next few days to review your goals and write down 1-2 inspiring and exciting “I am” statements for each goal.  It does not matter if it is true now, it simply needs to be a positive belief.

I have created a list of “I am” statements for myself and my goals and have encouraged many of my clients to do the same.  Both my clients and myself have noticed that we feel more confident, more enthusiastic about our goals, and overall happier.  It is amazing that 2 simple words have the power to attract so many spectacular and thrilling thoughts, circumstances, experiences, and people into our lives.

Once you have your “I am” statements written down, invest some time daily into reading them or speaking them out loud (I like to record mine and listen to them over and over) to fully immerse yourself in their power.

So until next time, remember: