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Take Your Vitamins to Stay Healthy and Energetic this Holiday Season

The holidays can make it difficult to eat right.

Shopping, parties, and travel can wreak havoc on your ability to eat healthy, nutritious foods.  The increase in dietary refined carbohydrates, fats, and alcohol can result not only in an increase in weight, but lead to nutrient imbalances and even illness.

To ensure I get all of the necessary vitamins and minerals I need to stay healthy and active through the holidays, I supplement my diet with Daily Complete from Puretrim.

Daily Complete is a balanced blend of organic ingredients that provides 243 vitamins, minerals, fruits, vegetables, antioxidants, enzymes, amino acids, Mediterranean herbs, pure phytoplankton, and other important accessory nutrients to your body in one liquid ounce a day.  Daily Complete can also reduce holiday stress and give you more energy to enjoy the holidays.

Order your bottle of Daily Complete today and give yourself the gift of good health this holiday season.

Click here to order!

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Build a Foundation for a Healthy New Year

A few days ago I was speaking with a potential client.  She said she did not want to get started with a diet and exercise plan until after the holidays.

On the surface, this may seem like a sound plan.  Why start a diet that you know you won’t be motivated to stick to?  After all who wants to count calories, skip the egg nog and buttered rum drinks, and miss a holiday party to meet their personal trainer.  NO ONE!

Personally, I think the holidays are the best time to start taking steps toward your health and fitness goals.

Losing weight and getting in shape are about more than just exercising and cutting calories, they are about making lasting lifestyle changes.  Making changes to your lifestyle does not happen over night, it takes time and practice.  The holiday season provides a terrific opportunity to start making these changes.  Waiting until the new year to initiate sudden, drastic changes can make reaching your health and fitness goals a daunting task.  The holiday season lets you begin to make small changes that lay a foundation for bigger changes down the road.

I have put together a few tips to help you establish lasting lifestyle changes this holiday season:

  • Start keeping a food journal.
    • A food journal will help you monitor the amount of calories and macronutrients (carbohydrates,protein, and fats) your are eating per day.  Seeing what and how much you are actually eating can be a wake up call and may help you start making better nutritional choices.
    • Even if you do not try to make any changes to your eating over the holidays, a food journal will get you into the habit of tracking and monitoring your new dietary program once the new year arrives.

I recommend either myfitnesspal or myplate to my clients.  Both have extensive nutrient data and basic food tracking on the free versions of the app.

  • Get 15-20 minutes of physical activity every day.
    • If you are planning to lose weight or improve your fitness in the new year, getting into the habit of working out on a regular basis will make going to the gym easier once January hits.  Taking a walk on your lunch break, using the stairs, doing exercises or stretching while watching TV, or riding your bike after dinner can get you into the habit of scheduling time in your personal calendar to exercise.  Once you begin to see how easy it is to find time to exercise and the better your start to feel physically and mentally the more likely you are to continue into the new year and even increase your workout time.
  • Pay attention you how you feel after you eat or drink.
    • The simple act of noticing how you feel after you eat or drink certain items can lead you to make wiser food and beverage choices.  If you notice that you are frequently fatigued, bloated, and distracted the day after binging on hot cocoa and Christmas cookies, you can use this knowledge to remind yourself to limit the amount of sugars and other carbohydrates you eat in a sitting.  If you notice that you’re always hungover the day after snogging several eggnogs at the office party it can serve as a reminder to drink fewer drinks or choose another alcoholic beverage.

This leads into our next tip:

  • Eat consciously.
    • Many of us mindlessly shovel food into our mouths without taking the time to consider what we are doing, especially when we are socializing. Practice becoming mindful of what and how much you are eating.  Pay attention to the experience of eating.   Before you eat ask yourself a few questions:
      • Will this help me reach my goals?
      • Do I really want to eat/drink this?
      • Am I hungry?
      • How will this make me feel tomorrow (sick, guilty, ashamed, terrific)?
    • You may ask yourself if eating a second slice of pumpkin pie helps you achieve your weight loss goal.  Even if your answer is, “NO, but I’m eating it anyhow”, you have created awareness about your eating habits and you can store this insight for use when the new year arrives.
  • Watch out for emotional eating (or not eating)
    • The holiday season can be stressful and this can cause us to eat and drink not to support our health but rather to satiate our emotions .  If you are one of those folks who gets extra anxious or emotional during the holidays, take note of your eating and drinking habits.  Consider whether your desire to eat an entire fruitcake is because you love fruitcake or because your stressed out about seeing your family on Christmas.
    • On the flip side, if you tend to lose your appetite when you are anxious, set a reminder to yourself to eat a little something every few hours, like a small handful nuts, a greek yogurt, or a few slices of turkey.  Not eating can be just as detrimental to your long term health goals as overeating.

Taking a moment or two to think about what we are about to eat gives us the opportunity to take responsibility for our eating choices, a skill you must master in order to adopt a healthy lifestyle in the new year.

Finally,

  • Make an effort to eat clean and healthy 80% of the time.
    • While you do not need to follow a diet during the holidays, making a deliberate attempt to make smart nutritional choices the majority of the time will help you counteract the effects of holiday eating and drinking. For example, if you know you have a big holiday party coming up, focus on eating foods that are low in calories but high in nutritional value, like lean protein and vegetables, for a few days ahead of time.  That way not only will you have offset some of the less nutritious choices (and calories) you may eat at the party, but you will feel like you’re indulging on a delicious treat rather than just another cookie.
    • Also, consider your portion sizes.  Chances are you will need to cut back on portions once you start the new year so start practicing now.  Rather than a heaping pile of mashed potatoes, try cutting the portion size by 1/3 or 1/2.

The great thing about adopting a few of these changes during the holiday season is that you do not have to be perfect.  Think of it as practice for the big event.  Because you have not attached these habits to a specific health goal yet, you can make mistakes, learn from them, and get better without feeling guilty or as if you have failed.

While practicing these tips throughout the holiday season may not result in weight loss  or improved your health, they may prevent you from gaining additional weight or even getting sick.  After all, an ounce of prevention is worth a pound of cure.  In addition, you will have laid a strong foundation to build on for amazing health and fitness success in the new year.

 


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Love Yourself Today

As the week begins, we can easily get caught up in the hurry and chaos of the week.  While trying to meet all of our obligations and responsibilities to our family, friends, and coworkers, we often forget to stop and care for ourselves and our needs. 

 We forget to show ourselves some loving care.  

It is important to remember that caring for ourselves is not selfish, it is what is required to allow us to have the energy and focus we need to help those around us. 

 Taking time to love and care for ourselves is the best way to love and care for others.

So, today I encourage you to:


Until next time, have a happy, healthy day!


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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:

 

 


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Be Bold, Take Action!

Today is the first of November.  The end of the year is nearly upon us.

During the year I have be encouraging you to write down your goals for 2016-2017 and to take action to achieve them.  Check out the Achievements 2016-2017 page for more information.

So the question I have for you today is:

HAVE YOU ACHIEVED THE GOALS YOU SET FOR YOURSELF FOR 2016?

Like most of us,  you have achieved some of the aspirations on your list.  However, there are probably 2-3 things left you have not done and my guess is that at least one of them is a BIG goal!  There is one goal that you have just not gotten to.  Maybe you have been putting off taking action, been afraid of what would happen if you took steps in the direction of your goal, or just hoped and wished it would come true.  So far, no luck!

The good news is, it is not too late!

You still have a few weeks left to make that dream a reality!  But, you are going to have to take a bold action to do it.  There is no more time to dip your toes in the water.  If you want to reach your goal now is the time to jump in with both feet!

Take some time today to think about 4-5 bold moves you can make to reach your goal by the end of the year (or at least be well on your way).

  • If your goal was to lose weight this year, a bold action could be to hire a personal trainer or nutritionist.
  • If your goal was to get a new job, your bold move could be to start a job search and go on a few interviews.
  • If your goal was to take a vacation, be bold and call a travel agent and book that trip!
  • If your goal was to advance your education, research your schooling options and start a class.

We all have responsibilities we must meet, like caring for our families, paying bills, etc., so I am not suggesting you quit your job, leave your family in the lurch, or stop taking care of your obligations.  You may even want to write down some extreme actions as one of your bold moves (just the thought can be fun and empowering).  What I am suggesting, however, is that you take some action outside of your comfort zone, perhaps an action that you have been avoiding.  Make that phone call, join that club, get out an meet new people/network, hire the trainer, take a class, run the marathon.  Do something you would ordinarily not do.

Here’s and example from my list of goals:

My goal: To sell 500+ copies of my book, Cooking with Your Canine, in 2016.

My bold move: I have written a press release to submit to local new stations in an effort to promote the book.  The first edition is currently for sale and the 2nd edition will be done with the editing process in a few weeks and be ready to self publish and sell as an ebook.
          And you better believe you will all know about it when it is released!!!!!!

For me, the idea of reaching out to the public in such a way is quite frightening and intimidating!  It is a truly bold action for me to take and I know it is what I must do if I want to reach my goal.

So, what bold action are you going to take to ensure you achieve your dreams this year?  Declare it in the comment section below as a sign to the Universe you are committed to achieving your goal!

Good Luck and Have Fun!

And, if you need help thinking of a bold move or are unsure of how to take action, fill out the contact form below for a complimentary 15 minute consultation!


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Friday Fit

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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

Enjoy!

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.