Achieve Wellness

Helping you achieve all of your goals!

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Tuesday Tip of the Week – Have Some Fun

Sometimes we can get so caught up in striving to reach our goals that we forget to stop and smell the roses.

This week take and hour or two (maybe more) to do something that brings you joy. Whether you take a long walk, play a board game with family, indulge your creative side through painting or coloring, or even take in a sporting event allow yourself to let lose and have some fun.

If you do, you will find it easier to traverse the path to your goals.

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Tuesday Tip of the Week – Small Changes Equal Big Results

Making small changes in your daily diet routine can go along way to getting you to your health and weight loss goals.

Small changes can make a big difference in your long term health.

Try changes like:

  • Ordering a small instead of a medium latte
  • Substituting a baked potato for french fries
  • Using oil and vinegar rather than a fat laden dressing on your salad
  • Replacing sugary treats and candy with fresh fruit


If you need help making some small changes, I can help.  Contact me at for a free email consultation.


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Tuesday Tip of the Week – Some Exercise is Better than No Exercise


We all experience days when we are short on time, but that is no excuse to skip a workout.

Even if you do not have time for a full workout, aim to get at least 15 minutes of exercise in per day.  Try taking a brisk walk, doing bodyweight exercises (squats, lunges, and pushups anyone?) while watching TV, or do a quick yoga class on youtube.


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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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What Are You Grateful RIGHT NOW?


As I write this, I am sitting on my patio on a sunny, 80 degree afternoon while sipping a glass of wine, and listening to the birds sing and chirp merrily.  It is blissful and I am grateful.

There are so many things to be grateful for every moment of every day that we can often take some of life’s simple pleasures for granted.  But, if we take a few short moments each day to stop and reflect on what we have to be thankful for in that moment, we can begin to see how truly fortunate we are, even if that particular instant is not one of our best or happiest.  Finding things to express gratitude for, even the smallest things, opens us up to receive many more circumstances, events, and individuals for which to be grateful.  It is a not so vicious cycle…

When I wake up in the morning, I set a reminder on my phone for a random time of day that will focus my attention on being grateful then and there!  When I do this, without exception, my day gets better, I feel happier, inspired, relaxed, and work becomes easier and more enjoyable.  

It is a great way to give yourself a non-caffeinated pick me up!

Try it!  You will be amazed at your results!

So without further ado, here is what I am grateful for right now:

  1. I am grateful for sunny days.
  2. I am grateful that my ears allow me to hear the birds singing.
  3. I am grateful for my glass of wine.
  4. I am grateful for my faithful dog, Jake.
  5. I am grateful it is warm outside.
  6. I am grateful for the beautiful flowers blooming in my yard.
  7. I am grateful I live in a quiet, peaceful, and friendly neighborhood.
  8. I am grateful to the Universe for the creative inspiration to write this post.
  9. I am grateful I awoke to this amazing day.
  10. I am grateful to YOU for reading this blog!

Until next time, have a happy, healthy, grateful day!!!



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Stop Complaining

What have you been complaining about lately?  Your health, your finances, your job, your family, the election?

When we complain, we invest our energy and focus on what is wrong.  Have you ever noticed that the more you complain about something the worse it seems to get?  Your lazy kids get lazier, the snail’s pace traffic gets slower, and that cold you have only gets more miserable the more you talk about it.    The reason is, the more attention you give the negatives the more negatives you can find to give attention to.  You draw it to you.  Unfortunately, the more things we create to complain about the more frustrated and unhappy we become and, thanks to the Law of Attraction,  the more unhappy we become the more situations we encounter to make us unhappy and give us something to complain about.  It becomes a vicious cycle.

Luckily, the is a way to break the cycle.  Finding ways to reframe the situation and identify the positives interrupts the pattern of negative attention and draws us into a more empowering and uplifting state of mind.  Yes, the traffic may be crawling along but it gives you extra time to listen to that audiobook you’ve been enjoying.  Maybe your kids are lazy, but at least they are healthy.  Refocusing your attention to the positive relieves stress and anxiety as well as increases feelings of satisfaction and joy.

A game I like to play when I find myself complaining about something is, to make a list of 5-10 things I “LOVE” about that thing.  This may seem like a tall order, especially if you are particularly irritated by a situation, but the Law of Attraction has your back here.  The more you focus on what you love the more things you can come up with to love.  It may take a few days to build a list, but if it makes you happier and more relaxed, isn’t it worth a few days?

I love my car, but she is getting older and having a few “healthy problems” of late and so I find myself complaining about her (yes, my car is a “her”).  Here is a list of things I LOVE about my sweet little Prius:

  1. I love my car because she is fuel efficient.
  2. I love my car because she is reliable.
  3. I love my car because all of the equipment I need for work fits in her perfectly.
  4. I love my car because she is comfortable to drive on long trips.
  5. I love my car because my dog can get in and out of her easily.


Now it’s your turn.  As you are speak with friends and family or to yourself, take notice of how often you are complaining and what it is your are complaining about, then when you have a moment sit down and write your “love list”.

Try it out, have fun, and as always leave your comments below!

Until next time, have a happy healthy day!