Achieve Wellness

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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.


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Focus on Whole Foods (and I don’t mean the store)

A diet, or more specifically a healthy eating lifestyle, that focuses on consuming primarily whole foods is the best way to ensure a healthy mind and body.

  • Eating foods in their natural, unprocessed state has numerous benefits including:
    1. increased intake of fiber, vitamins, minerals, and antioxidants
      decreased intake of refined sugar, saturated fat, and additives/preservatives
      increased variety of food choices that leads to more enjoyment in eating
      reduced risk of diseases such as heart disease, cancer and diabetes

    So, what exactly is a “whole food”?

    A whole food is defined as a food in its natural state, with all of the vitamins and minerals intact. A whole food is minimally processed before it is consumed.

    What are some examples of whole foods?

    Vegetables and fruits – raw, sautéed, lightly steamed, roasted, baked, or boiled

    Avoid: Juices, canned veggies and fruits, fruit leather, jams/jellies

    Lean Protein – If you like meat:chicken, turkey, eggs, fish, lean beef, lean pork. If you prefer a vegetarian option: beans (lentils, pinto beans, black beans, chickpeas), nuts (almonds, walnuts, etc), and seeds.

    Avoid: Canned meats, jerky, bean or nut flours, bacon, hot dogs, deli meat, cheese

    Whole Grains – Quinoa, whole oats (steel cut, rolled), brown rice, bulgar wheat, spelt, kamut, buckwheat, wild rice, barley

    Avoid: anything with flour, breads, pasta, noodles, baked goods, chips, tortillas

    Healthy Fats– nuts (raw, lightly roasted), avocados, olives, seeds (flax, chia, pumpkin)

    Avoid: butter, margarine, nut flours, nut milks, processed/hydrogenated oils

    The above list is fairly simple and gives you just the basics, but it is a good guide to get you started down the path to adding more whole foods to your clean eating lifestyle.

    Now that you have some idea of what whole foods are, I challenge you to devote 1 day this week to eating only whole foods. Focus on getting plenty of fruits, vegetables, lean protein (vegetarian and/or animal based depending on your preference), some whole grains and healthy nuts or avocados.

    Have fun, try new things, notice how your body feels, enjoy eating!

    Until next time, have a happy healthy day.

    Ready for more nutritional guidance and support? Sign up for our nutritional coaching program and learn how to build healthy nutritional habits that will last you a lifetime!

    Click here to find out more. You’ll be glad you did!


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    Do Something Nice for a Stranger

    In a world where we are so distracted by our phones, iPads, and Bluetooth ear buds, it is difficult to engage in real human contact. However, humans a social animals. We are designed to interact face to face not text to text. Regular human contact improves our mood and can even help improve self-esteem.

    On a similar note, acts of philanthropy, aka giving to others, can also help improve mood and make us feel happier and more positive.

    So today, make it your goal to do something nice for a stranger:

    • Give a stranger a compliment
    • Hold the door for someone, look them in the eye, and say, “Good day”
    • Pay for a stranger’s coffee
    • Help someone carry groceries

    This simple act of kindness is a powerful way make another person’s day brighter and although you may never know, your action could snowball into something even greater for the whole world.

    And don’t forget, you’ll feel terrific too!

    As always have a happy healthy day and don’t forget to LIKE us on Facebook.


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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.


    Leave a comment

    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!


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    Do You Need a Nutritional Boost?

    If the winter season has you feeling a bit tired and run down, you may need a little nutritional “pick me up”.

    Eating a diet with plenty of fresh vegetables, fruits, lean protein, healthy fats, and complex carbohydrates is the best way to make sure you are getting all of the nutrients you need to stay healthy and energized. But, if your diet is lacking, you may need to supplement with a multivitamin.

    My favorite is PureTrim’s Daily Complete. Daily complete provides you with 243 vitamins, minerals, and other great stuff in a delicious liquid. Just 1 ounce each day can help assure you are getting the nutrients your body needs to be its best.

    Order your bottle of Daily Complete today! Your body will thank you!

    https://achievewellness.puretrim.com/daily-complete.cfm


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    Apple-Cinnamon Porridge

    Growing up I loved apple-cinnamon oatmeal, it was a warm and delicious start to a cold winter morning. Even living in the desert I still get an occasional craving for the apple, cinnamon flavor on a winter morning, but those yummy oats of old are basically sugars in a pouch.

    I recent found this recipe for apple-cinnamon porridge that is an easy, delicious, and healthy substitute for over-processed quick coating oats. This recipe is loaded with whole grain oats and fresh Granny Smith apples and yummy cinnamon. Mix it up in the slow cooker before bed and by breakfast time you will have a tasty morning treat that will remind you of your childhood.

    Apple-Cinnamon Porridge

    Ingredients:

    • 1 cup steel-cut oats
    • 2 1/2 cups water
    • 1 1/2 cups unsweetened almond milk or nonfat milk
    • 1 1/2 cups Granny Smith apples, chopped
    • 2 T flaxseeds, ground
    • 1 T maple syrup
    • 1 t vanilla
    • 1 1/2 t cinnamon, ground
    • 1/4 t salt

    Instructions:

    1. Coat the slow cooker with cooking spray or butter.
    2. Add all ingredients to slow cooker and mix well.
    3. Cook porridge on “low” for 7-8 hours until oats and apples are tender.
    4. Divide porridge into 1/2 cup portions. Top with additional milk, if desired.

    Enjoy!

    Additional portions can be stored in the refrigerator for 3-4 days or frozen for 2-3 months. To reheat, add 1/3 c milk and reheat in a pan or the microwave for 1 minute.


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    Learn more about nutritional coaching

    If you have set a goal to lose weight, improve your health, or get in shape this year, you may be realizing that you need a little bit of help and support to reach your goals.

    Watch this video to learn how hiring a nutritional coach can help you reach your goals and help you maintain your success.

    Now that you know how a nutritional coaching can help you finally achieve and maintain your health and wellness goals, visit our website to sign up for our 12 month coaching program. You will receive daily lessons designed to guide you through the process of learning how to stop dieting and start creating healthy, balanced, and fun lifestyle changes that get you to your goal.

    Get started NOW!


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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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