Golden Girl Finance
Adele Wellness
Posts (5)


It's a new year, it's a new you

January 8th, 2014 by

January is a time of New Year's resolutions, cleanses and good intentions. But how do we ensure that our good intentions will translate to real changes and new behaviors?


January is a time of New Year's resolutions. Like the old adage goes, "Out with the old, in with the new." It's a time of cleanses, booze-free weekends, and good intentions. But that's just it: sometimes the good intentions don't translate to real changes and new behaviors.

If you go to a gym on January 1st, there is not one treadmill available. All you see are masses of sweaty people trying to get in shape. Go back to that same gym three weeks later and the numbers have dwindled down to one quarter. Why is that? What happened to all of those good-intentioned-new-year's-resolutions?

What about the influx of cleanses and juice fasts blasted on Facebook or other social media outlets? It's as if January 1st is this arbitrary light switch where people get on the health bandwagon, yet have a hard time staying on.

The hard truth is that good intentions, willpower, and the power of positive thinking will not lead to lasting change when it comes to your resolutions. Willpower alone only accounts for 10% of whether you will do or not do something. If I stare at a cookie jar long enough I will eventually eat that cookie. Unless...I have a solid plan and strategy in place.

Solid planning & strategizing

Let's take the gym scenario as an example. If I make a resolution to start working out as of January 1st and that's the extent of my resolution, sure I will go for a few weeks, and then I will fall back into old patterns and routines because there is nothing specific about my resolution. Life will get busy again, and old patterns and excuses will play into the conversations I have with myself. So my good intentions, as good as they are, will not get me into my lululemons and onto the treadmill.

Now, what if I were more specific about my resolutions? Like for example, instead of general statements like "I want to get healthier, or go to the gym more," I said "I want to lose 20 lbs by April 1st, and I'm committing to going to the gym 4 times a week." Wouldn't that affect your results and patterns? I think so.

The more specific you are about what you want, the more you give your brain the information it needs to direct you towards new behaviors via concrete strategies. It's like having a GPS that directs you to your destination.

That's why SMART goals make sense. SMART goals are Specific, Measurable, Attainable, Realistic and Timely.

An example of being SMART

So let's take our ‘getting in shape goal’ again. To make it specific it could look like "I will join a gym and workout 3 times a week." For it to be measurable, you can track your progress by weighing yourself and having a quantitative measure. For it to be attainable, you must start to develop attitudes, abilities and skills to reach your goals, as well as have a plan and strategy that brings you closer to your goal. For it to be realistic, your goal must be something you are both willing and able to accomplish. And for it to be timely or tangible, it has to be grounded within a time frame. Pretty SMART, eh?

So that's this week's homework; turn your New Year's resolution into a SMART goal. Set yourself up for success, and success will follow.

Good luck and Happy New Year!



Feeling spent beyond your wallet?

October 7th, 2013 by

Reconnect with the natural aspects of living to restore a sense of balance to your financial and personal life


Books always seem to fall off the shelf, don't they? What I mean by that is you always end up reading books/articles/blogs that you need to read. It's how the unconscious mind works; it draws awareness to things you need to see or are finally ready to see.

Right place, at the right moment

That's what happened to my client a few months ago. She was in a used book store, on a random street, in a part of town she normally doesn't frequent, when she came across a book that had a title that seemed to resonate - 'Spent'. That pretty much summarized how she felt most days, and so she started to read a few chapters while standing in the used book store. What she read that day really resonated with her and a shift started to occur.

Since then, I've also read the book. I'll summarize for you what she found to be the catalyst for change - human beings are not meant to walk around like zombies. We are bombarded with technology and have lost the ability to disconnect, restore and re-balance. We have lost our connection to nature and as a result, we are spent...what's worse, we think this is a normal state of being!

Your challenge

Of course, there is far more to the equation than that which I've summarized, but you catch my drift, right? Remember a time when you were connected with nature, your cheeks were rosy and you were happy and energized? That is how we are meant to feel. Feeling sad, anxious, tired, constipated and disconnected is not.

This week I challenge you to reconnect with nature. Go for a hike, a walk in a park, a drive down a country road, or a run by some water if you can. Remember what it feels like to be a kid with rosy cheeks and boundless energy. Remember that our natural state is one of happiness, energy and peace. And remember it's free - and freeing - to go outside when you're emotionally and financially spent.

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It's all about balance - in life and in your finances

September 11th, 2013 by

We are either fasting, meditating, cleansing or chopping up our credits cards - can't we just meet in the middle?


Balance. What an interesting word - a concept most people strive for, yet have a hard time attaining. We are either eating too much, socializing too much and spending too much, or we are fasting, meditating and chopping up our credits cards to avoid spending it all on that new ‘must-have’ piece for our already crowded closet. We live in one of two states: feast or famine.

Feast or famine?

We live in a world of abundance and yet there are still too many people around the world who are living in poverty while others are wasting precious resources. We have lost balance as a society, community and species - the results can be detrimental on a personal, professional and a financial level.

Do more of what you want to be

So, how do we restore balance in our lives? If you were a running coach and one of your athletes came and asked you, "Coach, how do I get better at running long distances?", the answer would probably look something like, "If you want to run longer distances, you have to practice running longer distances." Sounds pretty elementary, but that's just it - it is. If we want to be more of something, we have to do more of that thing we want to be.

People live as though the more they have of something, the more they will be something: happy, successful, or spiritually enlightened. However, since we are human-BEings and not human-DOings, we've been living with a backwards philosophy. If you want to live a more balanced life - physically, financially, spiritually or emotionally - you have to be more balanced in your actions, strategies and choices.

Be a do-er

Remember, it's be more balanced, do things that bring you balance in a certain area of your life, and have a balanced life. Try making that $5 latte a weekly rather than daily treat. And, if you can’t fit in 5 workouts a week at the gym, how about a few half hour walks during your lunch? Try on balance this week and see what shifts...small changes add up and the results will speak for themselves.


What is the true 'cost' of a healthy lifestyle

August 6th, 2013 by ,    photos by

Is it really more expensive to eat healthy?


I don't know how many times a day I hear, "I wish I could eat healthier, but it's just so expensive to eat healthy." I have developed an automatic response to such statements that sounds like, "The cost of being laid-up in bed after surgery because of a heart attack is expensive; buying a salad is not."

This may sound like an overly simplified statement to some, but in reality it's not far from the truth. Think about the cost of health care bills when things are bad (knock on wood). The cost of treatment and medication is far more than the cost of making healthy choices that prevent disease along the way.

There is a cost to everything

This story highlights what I mean. I was talking to someone at a party a few weeks ago and she asked me what I do, which invariably led into a conversation about nutrition, what the latest fads are, and what my philosophy around food is...

She mentioned that the cost of eating healthy is expensive these days for her and her family (she has three children). I asked her, "How much do you spend at McDonald's for you and your kids when you go there to eat?" She told me something that shocked the day lights out of me!! She spends $60 at McDonald's to feed herself and her three kids! I asked her, "Do you how many chicken breasts and romaine lettuce you can buy for $60??"

My point is this: there's a cost to everything in life. A cost to buying organic produce and a cost to buying fast food. Sure in the short term it may "appear" that buying fast food or meat on sale at the grocery store is cheaper, but there is no doubt that inevitably, we pay for those sales at some point or another.  It may not show up as disease, but it shows up in our mood, our sleep quality, our energy, our relationships with others and ourselves.

We are what we eat

We are, without a shadow of a doubt, what we eat. Spending a few dollars more now, will definitely save you a few dollars in the future!


For more wellness and weight loss tips, visit


When your budget is bothering you, steer clear of the snacks!

July 29th, 2013 by ,    photos by

5 tips to help beat emotional eating


Sometimes the strongest cravings for food happen when you're at your weakest point emotionally - say, when you just got your credit card bill and you can barely pay the minimum (never mind the balance).

Indeed, you may turn to food for comfort (consciously or unconsciously) when you're facing a difficult problem, stress or just looking to keep yourself occupied. But emotional eating can sabotage your weight-loss efforts.

We've all been there - when emotional eating leads to overeating - especially high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your dietary goals.

5 tips to beat emotional eating

1. Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
2. Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass. Usually 10 minutes is all we need for a craving to subside.

3. Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.

4. Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend. You might even try balancing your budget!

5. Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.


For more wellness and weight loss tips, visit