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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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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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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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Clear the Clutter

In elementary school, I had a teacher who loved to proclaim, “A messy desk, is a messy mind.”  At the time, I had no idea what she meant, other than my desk was a mess.

As it turns out, my teacher was right (grrrrr…).  A messy home, car, or desk is often a reflection of what is going on in our mind.  If we have a closet stuffed full of old, worn out clothes we never wear, it is a good bet that we are carrying around some old, worn out beliefs that are blocking our ability to manifest our desires.  After all, how can you expect to get the job of your dreams if your head is cluttered with old thoughts and feelings about how you have failed in the past, you aren’t smart enough, or you that you don’t have enough education.

If our refrigerator is littered with 1/2 filled bottles of ketchup, moldy vegetables, and dried juice puddles, it can give us an indication of what we feel we deserve in our life.  We feel we don’t deserve to have fresh, new things to nourish our life so we hold on to little bits and pieces of garbage and debris just in case we need them.

As long as we are hoarding and hanging on to the old, how can we have room for the new things we desire?

So, over the next 5 days, I encourage you to clear out the old from your life to make way for the new wonderful dreams you are trying to create.

I did this a few weeks ago and I find that my mind is clearer,  I am more grateful for the things I have, and I feel like I have room to move and grow.

Here is the schedule I used:

Day 1 – Clean out your closet – We all have those t-shirts, jeans, and socks we keep around “just in case”.  For Day 1, get rid of 5-10 things from your closet that you have not worn in 6 months.  Throw away the really old, worn items, then sell or donate the rest.

Day 2 – Clear out your bathroom cabinet – Most of us have several bottles of partially full lotion or shampoo, soap chips, and toothpaste tubes with just a tiny bit of paste inside that we keep hanging around under our sinks or in the medicine cabinet.  Stop hoarding personal care items.  Combine bottles of lotion and shampoo, toss the flat toothpaste tube, and blend those soap chips with some water to make a liquid soap.  What you can’t combine throw away (be mindful of disposing of these items safely as some may be toxic).

Day 3 – Clean out your refrigerator – This can be a tedious and disgusting job, but trust me nothing will give you a feeling of accomplishment like a clean fridge.  Just like with your bath combine ketchup bottles and mustard jars when possible, check expiration dates and get rid of anything that is past its prime, wipe the shelves, and toss old, dried up, moldy food.

Day 4 – Declutter your office – Go through your desk drawers and throw away or shred old papers and receipts, and throw away pens/pencils.  Sort and organized office supplies in colorful containers.  Create a filing system that keeps documents and important papers neat and out-of-the-way.

Day 5 – Clear out your car – Collect and throw away any litter or trash, collect the change from under your seats and donate it, and declutter the center console .  Get you car washed and vacuumed or have it detailed inside and out if you have the funds.

As you clear the clutter from your physical life be aware of the thoughts and emotions that come to the surface.  Acknowledge those thoughts/feelings and express gratitude for the positive ones and do your favorite clearing technique to release the negative ones.  You may even want to keep a journal of how things change in your mind and in your life as you go through the process.

If you need help decluttering your mind, I am available to help one-on-one.  Send me a message at to schedule your session.

Also, feel free to share with other readers your experience with this decluttering process in the comment section!

Have FUN and Good Luck!!!

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Stop Nighttime “Monkey Mind” and Sleep Better

A few weeks ago I posted an article about the health risks associated with not getting enough sleep (Click here to read the article).   According to the article you should be getting 7-8 hours of sleep per night.

Frequently my clients tell me they have difficulty sleeping because they cannot stop thinking.    Their racing thoughts keep them awake or wake them up and won’t let them get back to sleep.

We all have times when our “monkey mind” keeps us from getting the sleep we need.   So, what can you do when this happens to you?

The first tip I give my clients is to eliminate all electronic interference at least 1 hour before bed.  This means turning off your phone, iPad, and TV.  Email, texts, and negative news stories can get you into a state of anxiety and stress making it harder to relax and let go into sleep.

Next, I suggest they take a pad of paper to bed and before they settle down to sleep, write down all of their thoughts and ideas.  This technique allows you to purge your mind.  Write down thoughts and ideas as they come to you.  Do not worry about making it neat and organized, just write.  Clarifying and organizing can come in the morning.  Once you have all of the thoughts written down, it’s LIGHTS OUT!  Put down the pad, turn off the light, and settle down to sleep.  Should you wake up in the middle of the night with your mind buzzing, take a few moments to add to your “journal”.

These techniques won’t help all of the time, but they are a good start to ensuring you sleep tight.

If you have any tips for reducing nighttime “monkey mind” feel free to comment below!

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Thank You Thursday

Welcome to “Thank You Thursday”, a new feature here at Achieve Wellness.

This is the day I encourage you to make a list of the things for which you are grateful.

We know that expressing feelings of gratitude provides a variety of benefits including:

  • Increasing happiness
  • Improving mental health
  • Reducing stress and anxiety 
  • Magnifying positive thinking
  • Promoting better sleep
  • Enhancing mental focus and creativity
  • Boosting physical health, especially the immune system
  • Improving relationships and making us feel more connected to others
  • Raising self-esteem

In addition, expressing gratitude draws more things to be thankful for into our lives through the Law of Attraction.

Having an “Attitude of Gratitude” can transform our lives in amazing and unexpected ways.  But, we must practice it on a daily basis.  “Thank You Thursday” is my way of helping you make a habit of saying, “Thank You” to God, the Universe, and anyone/anything else you choose.  Remember to give “thanks” for the good and not so good experiences in your life.  Sometimes the icky stuff helps us grow and learn the most.

So today, write out your list, post it on Facebook, tweet it to the heavens, or tell everyone you meet “Thank you for being in my life”.  Even better, share your list in the comment section below so other people can be inspired by your gratitude.

THANK YOU for reading!

PS-  Here are a few things from my list:

  • I am grateful I woke to see the sun rise this morning.
  • I am grateful for my dog, Jake, and the way he makes me smile and laugh every day.
  • I am grateful for my amazing clients.
  • I am grateful for my car.  She is dependable, fuel-efficient, and comfortable.
  • I am grateful I have the opportunity to learn and grow each day.
  • I am grateful for the clothes in my closet.
  • I am grateful for the money in my bank account.
  • I am grateful to my utility companies for my power, water, and internet.
  • I am grateful for my home.
  • I am grateful for my furniture, electronics, dishes, and other material possessions.
  • I am grateful for all of the people in my life that helped me become the person I am today.




How many times did you complain today?  Take a moment and think about it.  How many times did you grumble and grouse throughout the day?

Traffic was awful, it’s cold out, your spouse forgot to take out the trash, your back hurts, your coworkers are incompetent, and your Starbucks coffee was too hot.  Everyday it seems we have an endless array of things to complain about, and we do.

Unfortunately, even small complaints can take their toll, leaving us feeling stressed and irritated.  However, all the things we are complaining about are just reminders of the many things we have to be grateful for.

  • So, traffic sucked?  At least you are alive to experience it.
  • Coworkers are idiots?  You have a job don’t you?
  • Maybe your spouse doesn’t help around the house as much as you would like, but you have someone with whom to share love and companionship.
  • Your coffee wasn’t to your liking?  At least you have the money to buy a coffee.

Learning to be grateful for ALL of your experiences in life including the annoyances, irritations, and hardships creates a shift in your perspective.  This change in attitude reduces feelings of tension both mentally and physically (bye, bye backache), increases happiness, and draws abundance to you.

So, the next time you find yourself wanting to complain about something, STOP and think about all of the reasons you should feel thankful for the experience:

“Yes, I sometimes find my coworkers irritating but, I am alive, I have a job I enjoy, I have an income, I work with people who give 100% effort to what they do…”

Be grateful now or else when it comes time to cross over to the “other side” you may find yourself wishing you were stuck in traffic with a cold cup of coffee.

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Are You Hurting Your Body by Skipping Sleep?

How many hours do you sleep a night?  5-6 hours?  If your not getting 7-9 hours of sleep per night you could be damaging your health.  Lack of sleep can compromise your immune system, cause your metabolism to slow, impede your ability to think, and harm your heart.

For more information check out this article:

What Happens to Your Body (and Metabolism) When You Don’t Sleep Enough


Just Breathe


Breathing.  It seems like an easy task.  We do it all the time.  But, are you breathing correctly?

For many of us the events and stresses of daily life cause us to alter our natural way of breathing.  Poor posture, mental and physical stress, environmental factors, and even the clothes we wear can result in shallow or rapid breathing patterns.

The benefits of learning to breathe properly include:

  • Reduction of feelings of stress and anxiety
  • Relaxation of tight muscles
  • A decrease in blood pressure
  • Increase in energy
  • Increased lung capacity

So, what is the proper way to breathe?

Diaphragmatic breathing is the best way to gain the benefits of breathing.

Typically we are taught to pull in our stomach and puff our chest when we breathe, however this results in a decrease in lung capacity, shallow breathing, and increased muscle tension.






However with diaphragmatic breathing you allow the belly to expand during  inhalation giving the diaphragm room to move downward and creating more space for the lungs to take in air.

Steps to Diaphragmatic Breathing:

  1. Keep the abdomen relaxed
  2. Inhale and exhale through your nose.  This allows the air you take in to be warmed, humidified, and filtered before it reaches the lungs.
  3. Begin to inhale focusing on filling the bottom of the lungs first, just like water fills a jar.
  4. Take slow, even breaths.
  5. Allow the belly to gently expand on its own.  Do not try to push it out.
  6. Once you have filled the lungs to capacity allow the natural movement of the diaphragm to press up toward the lungs pushing the air out.
  7. Do not force the air out of your lungs just allow it to gently flow out through the nostrils
  8. Keep the breath flowing in and out.  Do not hold your breath on inhalation or exhalation.

Set aside a few minutes in your day to practice your breathing exercises.  Start with 5 minutes and work up to 10 or more minutes, this is where the benefits really start to show up.

Remember to use your new breathing technique any time you are feeling stressed or anxious, before making a presentation, or prior to speaking out in anger.  You will be amazed at how much more calm and centered you feel!