Achieve Wellness

Helping you achieve all of your goals!

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On Your Mark, Get Set, It’s Monday

You can write down goals like:

I am going to go to the gym 3x this week.

I am going to eat vegetables with each meal.

I am going to spend 10 minutes mediating every day.


They can be things you want to manifest, such as:

I am receiving $1500 unexpected income this week.

I am going to get hired at my dream job.

I am going to receive a cup of coffee from a stranger.

For example,

I am so proud of myself for going to the gym 3x this week. I feel strong and confident. I am thrilled that got hired at my dream job. I am excited to be starting in 2 weeks.

You get the idea.

Spend a few moments truly feeling the emotions behind your desires. Then put the list away until Saturday.

If you recall your list during the week, take a minute or two to focus on the emotions of achieving your desire.

If you accomplish/receive before Saturday say, “Thank You”.

Otherwise, just go along in your week, be as happy and productive as you can.

On Saturday, take the list out and see how you did.

Leave your comments below to inspire others.

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Have a happy, healthy day!!!

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Thank You Thursday

This week I would like to combine “Thank You Thursday” with your quest to achieve your goals in 2016-2017.  If you have not been following along with our Goal Achievement Quest refer to the Achievements 2016-2017 page of this blog to catch up.

The best and fastest way to manifest your dreams is to feel the feelings of already having achieved them.  Because gratitude is sure to be one of the emotions you will feel once you have reached your goal, expressing gratitude in advance is a terrific way to get into this feeling space.

For example, here is my list:

  • I am so grateful that I was able to purchase a Jeep Wrangler XL by 12/1/16.
  • I am excited and grateful that I sold >500 copies of Cooking with Your Canine in 2016.
  • Thank you to the 1000+ followers of my health and wellness blog.  I appreciate your comments, contributions, and support!
  • I am thankful that I had the ability to donate $1000 to childrens’ charities in 2016
  • Thank you Universe, for my 5 amazing new friends.
  • I am grateful I had the opportunity to  take 4, 3-4 day vacations this year!
  • I am so happy and grateful I had the chance to take an African Safari!  It was an incredible adventure.
  • I am thankful I took the time to spend a minimum of 15 minutes per day meditating or doing a guided meditation.  I feel more relaxed and focused.
  • I am grateful I finished my yoga certification classes.
  • Thank you, Rachel, for improving your flexibility by spending at least 15 minutes every day stretching or doing yoga.

Take some time today to write out the achievements you listed in prior exercises or any new goals you wish to achieve and add an expression of gratitude.  As you write out your achievements allow yourself to FEEL gratitude for the successful achievement of each and every one.  You may even wish to take several days or weeks to focus on writing out an achievement and immersing yourself in grateful thoughts and feelings.

Make a powerful declaration by adding your affirmations in the comment section below.


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What’s My Motivation

For the last several weeks I have been encouraging you to create a list of things you would like to achieve in the next two years in the areas of: finances, contributions, career/professional, relationships, personal, fun/recreation, and health/fitness.  Click here for a reminder.

Now that you have made your list of achievements and spent some time reviewing and getting to know them, it is time to take your work a bit farther. It is time to figure out what your motivation is for your goals.

So many times I have clients come to me with a particular goal they want to reach.  Yet time and again they resist my efforts to help them reach that goal.  For example,  I frequently ask clients to do some “homework” before their next session.  More often than not when I ask if they did the assignment they will answer, “No.”

Often we set a goal because it sounds good and we want it, but we lack the motivation to achieve it.  We aren’t “invested” in the goal.  Sure, we want to lose that last 10lbs but….

  • “I don’t want to give up alcohol”
  • “I don’t have time to exercise regularly”
  • “I have all these social obligations”
  • “I have a slow metabolism”
  • And the excuses go on and on…

Now, give that scenario a little motivational kick like a poor annual health exam, a wedding, school reunion, or not being able to play with the kids and all of a sudden those excuses vanish.  Why? Because when we are truly inspired to achieve our goal it gets done!

The question is how motivated are you to accomplish all of the achievements you wrote down for yourself?

I suggest you spend some time with each one of the tasks on your list and write down what your motivation is to achieve it.  Don’t do all your goals at once, try one per day or every few days, but put genuine thought and effort into each one.

To help you along I have listed some of my motivations below:


  • I will have >1000 followers to my health and wellness blog by 11/1/16                                                                   

                Motivation:  I love sharing the information that has shaped my life over the years and hope that by sharing these experiences I can help people on their own path of learning and growing.  The more followers I have the more chances I have to help someone AND to learn from their life lessons.


  • I will take 4, 3-4 day vacations in 2016

Motivation: I tend to be a workaholic.  For me clients often come before my own personal time.  In the past, I have been guilty of skipping opportunities to rest and relax because a client wanted a workout or massage.  As a result, I start to feel burned out and confined by my job.  Taking a few long weekends for myself through the year allows me time to recharge and take care of my needs as well as be a better trainer for my clients.

Health and Fitness 

  • I will improve my flexibility by spending at least 15 minutes every day stretching or doing yoga

               Motivation: As a personal trainer I know the importance of maintaining or improving my flexibility to prevent injuries and pain down the road.  I also know that I cannot expect my clients to work on their flexibility if I will not do it myself.  So, my motivation is to not only ensure my future health but to be authentic with my clients.

A few of my other planned achievements like taking ballroom dance lessons or learning to paint do not have any strong motivations other than I enjoyed dancing and painting as a child and I think it would be fun to reintroduce those activities into my life.  I still intend to achieve these goals but I am not committing much time and effort to them and that is ok.  Not every goal has to have a powerful motivation, although I might argue that having fun is powerful enough!

After reviewing my own list of planned achievements, I discovered that I really did not feel powerfully motivated to reach some of them or that my “motivation” was fueled by what other people wanted for me.  I did not totally cross those off of my list but the realization did make me rearrange them in my order of priorities.  Suddenly, my goal of taking my brother’s ashes to Germany didn’t seem as high a priority as buying a new home.

The point is, knowing what motivates or doesn’t motivate you to achieve a dream can help put your ambitions into perspective and help you decide what to focus on, what to put on a back burner, and what to get rid of all together.


Need help uncovering the motivation behind some of the things you plan to achieve this year?  I would love to help!  Use the form below to contact me to arrange a 1-on-1 session!



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Getting Back on Track

We are  1/4 of the way through 2016, and if you are like most people you started the year with good intentions to make this the year your finally achieve those goals you have been talking about for years.

So, how is it going so far?  Are you wealthier than you were in 2015?  Have you lost those  10, 20, 30  pounds?  Did you start your own business or find your soulmate yet?

If you are like most people the goals you set for yourself in January are probably collecting dust in the back of your mind.  Well, it is time to take them out dust them off and put them to work.

Ask yourself, “What do I want to achieve in the next 2 years?”

Sometime today or tomorrow find a quiet place to sit down and think about what you want to accomplish in several areas of your life including:

  • Finances – How much money would you like to earn in the next month? Year? 2 years?  Do you want a new car or home?  What financial achievements do you want to achieve in the next 24 months?
  • Career – How would you like your career or professional life to advance over the next 2 years?
  • Relationships – What do you want your relationships to look like over the next 2 years?  Would you like to make more friends?  Is there a person in your life with whom you would like to reconnect?  Would you like to spend more time with your family?
  • Health and fitness – Do you want to lose weight, run a 1/2 marathon, or lower your blood pressure?  All of the above?  Two years from now what will your health and fitness look like?
  • Personal – What do you want to accomplish in your personal life?  How would you like to grow personally in the next 2 years?  Do you want to learn a language? Do you want to improve your spirituality?
  • Recreation – What fun things do you want to do over the next 2 years?  What vacations do you want to take?  What activities do you want to participate in simply for fun?
  • Contributions – What do you want contribute to the world in the next 2 years?  Will you start a charity?  Work with children, animals, or the homeless?

Write a least 3 accomplishments per category.

Then for the next few days reread your list and add to it or refine it.  We will use this list over the next few month to help you maintain focus and finally have the life you have been dreaming of.

Have fun and think BIG!!!!!!