Achieve Wellness

Helping you achieve all of your goals!

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Good Nutrition Can Get You to All of Your Goals

No matter what your goals are this year: financial, career, relationships, or physical, good nutrition is a key step in achieving your goals. After all, how can you take action toward your goals if you are feeling sick, tired, and stressed out?

Good nutrition provides the nutrients you need fuel your brain, give you energy, and keep you alert and focused on the the steps you need to take to reach your goal.

Nutritional coaching can teach you how to eat to perform at your best mentally and physically. The better you perform, the faster and easier you will reach your goal.

In nutritional coaching, you meet with your coach to assess your current nutritional and dietary situation and determine the next step in becoming a little bit better by introducing small achievable changes that, over time yield measurable results. With nutritional coaching you can stop dieting, learn to eat better, and be more focused and energetic.

At Achieve Wellness, our clients meet with their coach via video conference or messenger once a month to discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients receive daily lessons and tips to help them stay on track. Coaches monitor progress and provide feedback as necessary throughout the process.

Because I want you to achieve all of your goals this year, I am offering a special new year rate for the month of January!

I am offering our 1-on-1 nutritional coaching program for $150/month (reg. $175/month) AND I am throwing in the initial consultation free of charge, that’s a $50 savings!

Space in the program is limited to 10 people and at this price spaces will fill quickly, so don’t wait!

Take a few minutes right now to fill out our new client survey and get on the path to reaching your goals in 2019!

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3-2-1 SUCCESS!

Happy December!  The year is almost over, but that doesn’t mean it is time to take a break from working toward your goals.  Whether you have financial goals, career goals, personal development goals, or health and fitness goals, take some time this month to work toward and even achieve some of your goals.

I have created the exercise below to help you develop an action plan that will move you closer to your reaching your goal.  Remember, not every goal has to be a big, dramatic outcome goal.  For example, if your health goal is to ultimately lose 15 pounds,  you probably won’t be able to do it in a month (at least not in a healthy sustainable way).  However, you can set a few process goals such as doing 20 minutes of exercise 3-4x per week and eating 5-7 servings of vegetables daily.  Practicing the process goals will get you moving on the path to your ultimate outcome of losing 15 pounds.

Let’s expand this example to this month’s exercise:

3 things I will accomplish this month:

  1. Lose 3 pounds
  2. Stick to my holiday buying budget
  3. Read 1 personal development book

2 actions I can take:

  1. Lose 3 pounds
    1. Exercise 20-30 minutes 3-4x per week
    2. Eat 6+ servings of vegetables daily
  2. Stick to holiday budget
    1. Buy gifts using only cash not credit
    2. Create a gift buying list and purchase only what is on the list
  3. Read 1 book
    1. Decide what book to read
    2. Read 15-20 minutes daily and take notes

1 thing I can do today:

  1. Eat my veggies
  2. Write my gift buying list
  3. Get up 15 minutes early and read


If you follow this 3-2-1 plan, I guarantee you will be on your way to achieving not only your monthly goals but your ultimate outcome goals as well.

Good Luck!  Have Fun!  And remember, if you have questions or want assistance creating your goals, I am here to help.  Email me at, or click the button below, to set up your 1-on-1 coaching session.  Together we can develop a personalized action plan to get you the success you deserve!

1-on-1 Lifestyle Coaching session

Spend time working 1-on-1 with a lifestyle coach to develop a personalized plan of action that will help you reach your goals. Sessions are 45 minutes and can be down via telephone or FaceTime.




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July WellWork – Follow Up

Welcome to July 8th.

I am checking in to see how you are doing with your Monthly Wellwork.  What have you experienced so far?  Are you making daily progress toward your goal?  Don’t forget you do not need to take big steps every day.  Doing 1 small thing each day is the best way to reach your goal.  Slow and steady wins the race.  It also keeps you from becoming overwhelmed and unfocused.  How are you doing with the weekly step toward your goal?  Are you finding it easier or harder to develop than the daily goals?

You have only been writing down your goal and plotting the course toward that goal for a week but it should be starting to become a habit for you to spend a few moments each day on your goal.  The more habitual it becomes to work on your goal daily, weekly and monthly the more likely you are to succeed at achieving your goal.

If you haven’t started the activity yet it’s not too late, visit the July Wellwork blog post to learn how to get started.

Don’t forget to join the FaceBook group, Achieving Your Goals 1 Day at a Time, to share your goals, plans and experiences as well as to motivate others to peruse their goals.  Click here to join the fun.

Keep up the good work and as always feel free to leave comments below about your goals, process or progress.

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Is social media blocking you from manifesting your goals?

I’ll be the first to admit I LOVE a good sarcastic post.  Give me a post from Auntie Acid or My Inner Child is a Drunkin Whore and my fingers will veritably quiver to hit that “Like” button.  But, I often wonder does liking those posts stop or slow my ability to manifest the things I want in my life?  Sure, I like those posts because the make me giggle and laugh and that can’t be bad for the manifestation process but am I sending a mixed message to the Universe?

Let’s face it, we all have “friends” that are constantly posting and tweeting complaints and criticisms.  Their boss is a jerk, they got a speeding ticket, their back hurts, the stupid barista made their grande 5-shot, no whip, 2%, 176°F, caramel mocha latte 179°, AGAIN. They are always having a bad day and almost every post has something bad to say about something or someone.  Because we want to be supportive of our friend and help make them feel a little better (and to some extent because of social pressure) we commiserate with them by clicking “Like” or tweeting, “That sucks ;-( !”  However, not only are we fanning the fires of their negativity, we are focusing our mental and spiritual energy on their problems and their negative energy and by doing so we are telling the Universe that is what we want.  I ‘LIKE” that negative attitude gimme more, please!!!!

On the flip side we also have friends that are the living embodiment of Disneyland, the happiest people on Earth.  They post inspirational quotes, they are smiling in all of their Instagram pictures, and every tweet contains either the word grateful or blessed.  (Ok, I admit this might be a bit of an exaggeration but you get the idea.)   Now, stop and think how many times do you “like” these comments or tweet, “Thanks for the great quote!”  Or do you roll your eyes and find this constant stream new age woo-woo crap annoying?  Well, the point is, it is the people that are always having the good days that we should give the predominance of our attention to because their positive energy rubs off on us and helps bring our vibration up to a higher level where we can manifest our goals and dreams more quickly and easily.

This doesn’t mean you can’t offer support or a virtual hug to a friend whose having a bad day.  Even the best of us have a rough day now and then and we need and deserve to know are friends are there for us.  But if their negativity persists past a few posts it’s time to take a step back to protect your own energetic well being.


So the next time you go to click that “Like” button take a moment to stop and consider if what you are liking is in line with what you want to create in your life.

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Over the weekend I spent some time assessing and evaluating my life and after much reflection I determined that I need to make a few changes if I want to reach my goals. There are a few things that are not working for me and that needs to change.

Now, some of these changes are fun and exciting and I am really looking forward to them. But, there are a few that will be difficult and are a bit scary. None the less, they need to be made if I really want to achieve my goals.

I know I am not alone in this quest, there are many of you out there that need to make some changes in your life but you may not know what to change or how to start or perhaps you are too afraid to take the first step.

I’m going to share with you a few of the things I did to figure out what needed to change and a few tips on how to implement change.

The first thing I did this weekend was list my goals. Then I turned my attention specifically to the ones I am currently focused on the most. This helped me get clear on what my goals are, what my priorities are and where I needed to put in the most work. I also found a that a few of my goals were not in line with my most important aspirations. As a result, I cleared those goals off of my list which gives me a greater opportunity to truly concentrate on the path to my main desires.

My second was step pick the my highest priority goals. I am choosing to focus on 2 main goals because they are somewhat interrelated. Normally, I would recommend keeping your scope of view to 1 or 2 main goals, remember you will create many smaller goals along your path to your greatest desire so you won’t have a shortage of things to do. Once I prioritized and selected where I wanted to focus I began to list all of the reasons I had not yet achieved my goal. This can be tricky because we tend to want to put the blame on outside influences and there are usually people and circumstances that prevent us from progressing. However, it is crucial to take personal responsibility for attaining your goals. This means looking at what you are doing to block your own path such as negative self talk, an old belief pattern or lack of effort.

Now that you’ve gotten out all of the negative stuff you can put a positive spin on this exercise and have some fun! List all of the things that you are doing right to propel you forward. Who has been there to help and support you? What action have you taken so far? How far have you progressed along your path since you created this goal?

Looking at what is not working hones your attention in on what you need to improve or change to move forward. Looking at what is you are doing right focuses your attention on what resources you have that you can continue to capitalize on as well as provide you with ideas for developing new resources while putting you in a positive frame of mind.

So, now you have a few ideas to help you figure out what you need to change in order to attain your most important goals.

Next time, I’ll give you a few tips on how to implement change.

In the mean time, if you need help with any of these steps or if you need more in depth help making a change I am available for 1-on-1 coaching sessions. Visit my website for more information.

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To succeed or not succeed, that is the question.

On any quest to reach a goal it is inevitable that you will encounter some barriers, a set back or 2 and possibly even trip and fall. It is in these moments that we gain the greatest insight into our deepest thoughts and beliefs.
In these moments you have but 2 choices:
-You can give up, quit and tell yourself you’re a failure (again!)
-You can reframe the situation and view it as a way of testing yourself to assess your dedication to the goal or figure out what lesson that you needed to learn and then get back up and continue the journey.

Whichever you choose, YOU are the master of your destiny.