Achieve Wellness

Helping you achieve all of your goals!


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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 $55/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

Don’t forget to Like us on Facebook and have a happy healthy day!


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Eat Well on the Run this Holiday Season

A busy holiday schedule can lead to making poor nutritional choices. Avoid dietary disaster by having a few PureTrim Trimbars on hand for a delicious, nutritious snack on the run. Order yours now:


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Take time to Be Active This Week

  • Take a walk on your lunch break
  • Play tag with your kids
  • Start your day with a short morning jog
  • Ride your bike to Saturday morning coffee

Choose activities you enjoy and have fun!

Remember being physically active is good for your mind, body, and spirit!

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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Don’t Let the Hectic Holidays Get in the Way of Your Fitness Goals

As we enter the holiday season, it can be difficult to stay on track with your workouts. Shopping, holiday parties, and travel can all get in the way of your normal fitness routine.

This season make a commitment to maintaining the health and fitness progress you have made. Make it a goal to do some form of exercise at least 4 days per week. Remember, you don’t need the gym to stay in shape and you don’t need to spend hours training.

This article from Precision Nutrition details a terrific whole body workout that can be done in as little as 10 minutes at home (or on the road) with minimal equipment:

how-to-stay-in-shape-when-you_re-busy-infographic-tablet.pdf

The big key through the holidays is to keep moving. You don’t have to be perfect just do a little each day!

Until next time, have a happy, healthy day!


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Monday Motivation

If you are like most of my friends, clients and coworkers, Monday is always a bit of a drag. I mean, how many times have you said, “TGIM?”

Fortunately, there is a great way to beat the Monday Blues and get your week started on the right foot, play the gratitude game!

Gratitude has a myriad of physical and psychological benefits which include: increased feelings of happiness, greater ability to relate to and get along with other people, better self-esteem, greater success in achieving goals, and a stronger immune system. Who couldn’t use a little of those things on a Monday?

To play the game, make a list of at least 10 things for which you are grateful. Take a few minutes and do it right now. Write it on a sheet of paper, put it in the notes on your phone, or share it with others in the comments below, then notice how you feel after you are done. I guarantee you will feel happier and more positive about the week to come!

Enjoy, have fun, and have a terrific week!

PS- I am grateful you read this post 😉

If you want more gratitude inspiration, visit our “Thank You Thursday” page


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Winter Vegetable Stew

A few weeks ago our temperatures here in Arizona made a drastic drop for 106F to 75F. Within 2 days. While it did offer a welcomed relief from our summer heat it was a bit of a shock and sent many of us scrambling for our winter gear.

To me the shift in temperatures signaled that start of the fall/winter season and acted as a reminder to me that it was time to shift my food choices and start eating for the season.

Although we can get a vast selection of fruits and vegetables all year that has not always been so and our bodies are meant to eat with the season. I will expand on this more in a later post but for now just trust me.

It was with this in mind that I created a hearty stew of fall/winter vegetables as a delicious way to shift my body into the colder seasons.

Winter Vegetable Stew

Ingredients:

  • 1 pound protein, cubed (I used beef. You can use chicken, lamb, or turkey) OR 1 can chickpeas, drained
  • 3 cups butternut squash, raw/cubed
  • 2 cups rutabaga, cubed
  • 1 parsnip, sliced
  • 1 leek
  • 1 small onion
  • 3/4 cup liquid (I used 1/2 cup beef bone broth and 1/4 cup red wine)
  • Seasoning to taste*

Directions:

  • Place chopped dry ingredients in a slow cooker.
  • Add liquid
  • Cook on low setting 8-10 hours or until vegetables are soft.
  • Enjoy!

*You can season this dish to your own preferences. I used a small amount of salt. If you use beef or lamb then tarragon, clove, or even nutmeg would add a hearty richness. For chicken or turkey, rosemary is a terrific choice.

Serving size = 1 cup

Calories = 220, Fat = 5g, Carbohydrates = 21g, Protein = 15g (Keep in mind the calories and macronutrient ratios will vary based on protein source and liquid used).


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Take a Relaxation Break

STRESS!!!!!

It seems to be the buzz word of the week. Whether it’s work, family, health, or finances, almost everyone I spoke with this week was feeling overwhelmed and stressed.

Stress not only affects your health by depleting your immune system, it can also be a barrier to creating positive circumstances, events, and situations. The more stressed you feel, the more stress you will perceive.

Taking a few short minutes each day to allow yourself to take a break and relax can help you be more productive, energetic, and open to new ideas.

It is with this in mind that I created a brief relaxation meditation to help guide you to a more relaxed and peaceful state of mind.

Listen to this meditation any time during your day when you have a few moments to sit without distractions. Remember, never listen to this meditation while driving.

I hope you enjoy it!!!

Relaxation Meditation 4

Have a happy healthy day!!!!


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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!