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MPower Your Life With Peaches McCahill – June Edition

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“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly without fear for a new rich experience.” –  Eleanor Roosevelt

Time to start the summer adventure. Walk barefoot in the grass and smell the lilacs and take time for all that is new.

• Celebrate the end of another school year. Take the kids out for ice cream or something special.

 • Cook some asparagus. Michigan’s Oceana County is the self-proclaimed “asparagus capital of the world”.

 • Go fishing. Michigan has 11,000 inland lakes and 3,000 miles of Great Lake shoreline.

 • Create a flower garden. Include some herbs for cooking.

 • Use sunscreen. 15 SPF or higher making sure you apply it 15 minutes prior to exposure and look for products that have zinc oxide.

 • Pick some strawberries. Michigan has many u-pick farms. Fresh strawberries are filled with antioxidants and are high in Vitamin C.

 • Go to a baseball game. Get some peanuts and watch one under the lights. A true American past time.

 • Catch a movie in the park. Many local communities offer them.

 • Take a bike ride. Biking is becoming one of the fastest growing leisure activities.

 • Celebrate all the fathers you know.

MPower Your Life With Peaches McCahill – May Edition

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1. Develop Good Posture – stand straight and show confidence

Good posture keeps you looking more youthful and confident. Take a mirror test. Bear weight of ball of your feet, Feet shoulder-width apart, Pull shoulder back, Tuck in your stomach

2. Stop striving for perfection – no one is good at everything

I think there is a lot of pressure especially on young women. To have the perfect home, perfect children, to be creative, smart, doing it all. No one can do it all well. Focus on your strengths. Hold yourself to a standard of grace versus perfection.

3. Be polite and use your manners Where have proper-manners gone? When I was growing up we attended “charm school”. The basics: “Thank you.”  “Please.” Open the door for others. Let people in line.

4. Maintain your composure during challenging times I always admire it when people can keep their cool. I personally have learned to ask myself, “Will this matter in 10 minutes, 10 hours, 10 days or 10 years?” Stop and think before you react in any situation.

5. Be honest, but kind, in your delivery. Transparency is an important ingredient in good communication. Be open but kind with your thoughts. 6. Model those you admire; i.e., Grace Kelly, Dorothy Dandridge, Jackie O, Coco Chanel Great role models that showed style, grace and poise in their life: Jackie O at JFK funeral, Dorothy Dandridge – 1st African American women to earn an Academy Award

7. Demonstrate dignity and respect for yourself and others Seek first to understand and be understood. Listen to what someone has to say and show respect for conflicting ideas and thoughts. Thank people for their opinions.

8. Smile often and make eye contact How often do you actually smile each day? Sounds corny but a smile and eye contact can truly impact people’s feeling about you and themselves. Be a polite and enthusiastic person.

9. Learn to carry on an interesting conversation. Listen and focus on the personal you are communicating with. Become an avid reader and listener. Know what happens in the world and be comfortable carrying on conversations in many categories.

10. Be a lifelong student. Take classes, read and continue to grow each day. Make sure you have a list of all the things you want to learn or develop a skill in.

MPower Your Life With Peaches McCahill – April Edition

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“The secret of change is to focus all of your energy not on fighting the old, but on building the new” – Socrates

Spring renewal, spring forward, spring rejuvenation ….. whatever you call it …… it is time for transition. 

To get started, write down your “why”. Why? Big question! Is it for my health vitality? For my children? For my family? I feel the perfect answer is for yourself. All others are great motivators. Know where you are and be okay with that. Get a physical. Know your weight, blood pressure and blood levels. Don’t compare yourself to others. “You are you.”

Increase your basal metabolic rate (BMR). Regular exercise will assist in doing so. BMR (basal metabolic rate) – the rate which your body uses energy when you are at rest is determined by age, weight, height and gender. There are a lot of options available online to calculate your BMR. Men have higher BMR than women. More muscle equals a higher BMR and it slows down as we age. You can increase your BMR through diet and exercise. BMR is not to be confused with BMI (body mass index which is the measurement of your body fat. A healthy BMI is 18 to 25. An overweight BMI is 25 – 29 and an obese BMI is over 30.

It all begins with food. Start your day with an invigorating breakfast. Diet plays a dominate role in our personal health. I often say food is a drug. It can truly dictate how you feel. Begin your day with some protein to keep your sugar levels even.

Get real. Eliminate as many processed foods as possible from your diet. Eliminate processed foods which typically have many additives (sugar, salt, etc). Get back to the basics.

Be patient. The most significant change happens over time. No quick fixes. Choose food you enjoy. Choose the exercise you like to do. Something reasonable especially when first starting up.

Make one health decision at a time. Build a foundation for health with small changes instead of a full overhaul. Try one change at a time.

Understand your target heart rate (220 minus your age = maximum heart rate). To condition the heart we have to work at 60 to 80% of our determined range. To determine your range take 220 minus your age. For example, 220 – 50 years of age = a target heart rate of 170.

Involve your family in your health journey. We are influenced by those around us. Especially our family. So work to get everyone on the health path.

Meditate on positive thoughts upon waking – inner peace, compassion and love. Meditate on positive thoughts. Believe in yourself. You can do this. Visualize the person you want to be.

Keep your eye on the proposed path. You know where you want to be but don’t beat yourself up if you take a detour now and then.

MPower Your Life With Peaches McCahill – March Edition

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 “It is only possibly to live happily ever after on a day-to-day basis” – Bananno

The search for happiness is a never-ending desire and somewhat fleeting. However, there are some ways to achieve more “happy moments”

Take a technology fast – allow your mind to rest. It’s amazing how much time we spend “connected” and for what? Spend some time reading, coloring or walking outside. Or better yet, build relationships with those around you.

Make a conscious effort to live in the moment – “carpe diem” With the hectic and crazy world we live it, it’s easy to always think about the next best thing. Stop. Breathe. Enjoy.

Bask in a pleasurable experience. It doesn’t have to be anything elaborate. Take a few moments in the morning to soak in the sweet aroma of your morning coffee, hearing your child laugh, or spending some quality time with your spouse.

Establish a solid support system – it helps you through tough times. Think about who you value, their opinions, values and morals – those you align with can get you through anything. Find your person.

Get stronger everyday –Strength doesn’t have to be muscles – make it a mindset. How will you overcome the hardest of times? With a strong sense of self and faith.

Buy a happy experience – not clothes or material things but rather a cooking lesson, concert tickets or whatever rocks you.

Develop and maintain a set of core values. Knowing who you are will allow you to say “Yes” to what fuels your fire and makes you happy, and say “No” to what doesn’t.

Become resilient – adapt to challenges. Change and challenges will forever be present in our lives. We truly are 10% what happens to us and 90% of how we react.

Exercise – it creates endorphins. Find something you enjoy and make it a habit. Exercise is meant to DECREASE your stress, not increase it. Find an activity that you enjoy.

Eliminate multi-tasking and replace it by doing one thing faster – this adds to your sense of accomplishment. Put down your phone and complete a task without scrolling..I DARE you.

Daily Discipline


“By constant self-discipline and self-control you can develop greatness of character”   – Grenville Kleiser

The goal is less important than your actions taken to achieve it. Have daily discipline.

As each New Year begins, resolutions fly like caps at the end of a graduation ceremony. Self-improvement tends to be at the top of the list and in the forefront of every mind, which is great…if used wisely.

Here is the harsh truth: resolutions fail. They fail hard and often. In fact, Forbes discovered that only 8% of people successfully complete their New Year’s resolutions. I know that’s not what you wanted to hear, but think of it this way:

The whispers begin like clockwork each year around this time, and I’m sure you’ve heard a friend say: “I want to lose 30 pounds by bathing suit season this summer!” They then proceed to sit, heart fluttering with excitement, imagining their future self-looking fierce and confident on the beach in new swimwear, but neglecting entirely any thought about the process.

How will they reach that goal?

This is why resolutions fail. It’s not that goals are too lofty, or that many are incapable of achieving what they set out to, it’s that people often get carried away in the motivation and neglect the process.

Do you know what does not fail? Habits; habits built by daily discipline. Resolutions rely on will power, which is finite. Habits, however? They become ingrained, sub-conscious, and without expiration.

Each morning, do you toy with the decision of whether or not to brush your teeth? No! You have done it consistently for years, and it does not require any thought; it’s a habit. What if walking every morning became that habit? Or food prepping every Sunday afternoon? These things might not get done otherwise because we tend to give ourselves an easy ‘out’ if we don’t want do it.

Be disciplined and don’t give yourself an easy ‘out’ for 66 days (the amount of time researchers at the University College of London discovered it takes to build a habit) and you will take human emotion and impulse out of the decision making process. Humans are habitual, which is both beneficial and harmful. You can both habitually make excuses and struggle reaching your goal, or you can create a positive habit over time and let the culmination of your consistent actions take the wheel and drive you across the finish line as you work on other projects in the passenger seat.

So construct your resolutions. Utilize that spark of motivation spurred by the coming of a New Year or a big event. But write down daily steps to get there; daily steps that are not easily avoidable. These will become habits and you will reach your goals in due time. I would bet that you might even surpass them.



Blog post by Emily Owen. Emily joined The McCahill Group in 2015 as the Site Manager of Farmers Fitness Facility, located on the Farmers Insurance Campus in Caledonia.

Emily has a Bachelor of Science degree from Grand Valley State University, where she studied Clinical Exercise Science and Spanish. She has gained valuable experience working in many different roles throughout the health and wellness industry, including corporate fitness, group exercise, health coaching, chronic disease management, and community wellness. In doing so, she has become extremely aware of the physical, mental, and emotional benefits of exercise, and firmly believes that the human body was made for movement. For that reason, she is passionate about empowering others to counteract the negative effects of today’s increasingly sedentary society.


MPower Your Life With Peaches McCahill – February Edition

10 Ways to Raise Your Winter Spirit

People don’t notice if it’s winter or summer when they are happy. – Anton Chekhov

It is estimated that 10 – 20% of all Americans may suffer from the winter blues also known as Seasonal Affective Disorder (SAD). SAD is more prevalent in colder climates, such as a place like Gray (Grand) Rapids. Interestingly enough, people from colder climates are less susceptible to developing SAD. Maybe to say they are acclimated to the climate?! This phenomenon affects sleep, mood, energy, hormone levels, food cravings and so much more. However, there are a few ways to counteract SAD:

• Get social. Brave the cold and get out of the house. During the winter months it’s easy to walk in the door, toss your shoes, flip on the TV and hunker down on the couch. But if you make plans with a few of your lovely ladies, you will have something to look forward to, which in turn will keep your spirits high.

• Staying in doesn’t have to mean a lonely night. Have a sleepover. Invite your favorite girlfriends over for an old-fashion PJ party. Nothing boosts your mood quite with a few good belly laughs with some of your favorite people.

• Maintain a regular pattern of sleep. Don’t let the darkness put you to bed too early. For the mornings, program your coffee maker, the sweet aroma of fresh brew is sure to draw you out of bed. For the evening, hit the gym after work, and create some projects for yourself inside the house (clean a closet, sort through your clothes)

• Take a road trip. Do something fun. Go shopping at the outlet mall or visit a relative – shake up the pace.

• Considering adding Melatonin and Vitamin D to your regimen. Living in Michigan we see majority of our 160 days of sunshine during the summer, and during the winter months, we lack sunshine most days. Adding Vitamin D can help boost your immune system and keep you healthy throughout the winter months. Melatonin can help you fall into a better night’s sleep and feel more rested and energized for all the activities you are looking forward to taking part in

• Give some love; volunteer your time; donate some clothing. You know how I mentioned cleaning out your closet and sorting through your clothes? Take them to the locate shelter and volunteer a few hours. People aren’t quite your thing? Spend some time at the local humane society.

• Let there be Light! Sit by a window – open the blinds – grab some sunshine. Gray skies frequent the west Michigan heavens this time of year, so when the sun shines…SOAK it in!

• Maintain healthy behaviors. Individuals that practice positive health habits have fewer sad days. It’s not rocket science. Those that maintain the healthy habits are less likely to be ill, and their body is releasing feel good hormones and they likely have a high confidence level.

• Change your light bulbs. Use full spectrum bulbs during the winter which mimic natural light. Bright light therapy is known to increase mood, productivity, mental awareness and Vitamin D absorption in the body. You want to purchase a lamp with at 10,000 lux of white light

• Send out Valentines – this is a must do for me every year. Who doesn’t love receiving a little something special? Remind others how much they mean to you. Bonus: It’s a feel good for you too!

MPower Your Life With Peaches McCahill – January Edition

President of The McCahill Group, Peaches McCahill contributes a monthly piece to
the Women’s Lifestyle Magazine, and will now also be featured on the WGVU Morning Radio Show with Shelley Irwin!  Tune in Friday, January 20 at 9:00 AM to hear Peaches and Shelley discuss how to truly MPower You Life. Here is a sneak peek into Friday’s discuss!

“If nothing changes, there would be no butterflies” – Walk Disney

This is the second year that I have canvased woman of many ages for their personal resolutions for 2017. Here is what they had to say.

-Stop looking for a man on-line. Shopping online for a man make you the crazy, shallow girl. Not to mention anyone can be whoever they want behind the screen.

-I vow to take a healthy cooking class. It’s not about domesticating yourself… Taking up cooking can be a great way to spice up your life!

-Spend more time on “me”. Spend some time unplugging from electronics, use your lunch break to unwind or schedule dates with yourself. Me time is essential for your well-being

-Instead of resolutions I write “intentions”. Rather than attempt to solve a problem, plan to heal

-Stick with the program – wherever that may be. Start small and achieve big.

-Spend more time with my mother – she won’t be here forever.

-Talk less, listen more. Knowledge is power. Each person you come in contact with has experienced something different in their life, and therefore we all have something to learn from everyone.

-Get back to my pre-baby weight. For no one other than yourself.

-Stop criticizing myself in the mirror. It’s easy to stand there and pick out each little thing you dislike about yourself. Be done with it. Learn to love yourself for everything you are. If you really want to lighten up on the love handles, hit the gym to boost your confidence.

-Drink more water – with my wine. Life is all about balance


6 Tasks To Keep Your New Years Resolution

As you are vacuuming up the pine needles, and planning for the anticipated, late night filled with glitter and champagne…you are liking racking your brain for to come up with the inevitable New Year’s resolution. Your typical list looks something like this: lose weight, hit the gym, eat more salad, save money, call Dad more, floss, etc. But it never fails, or rather, it always does. Why is it that you find yourself making the same resolutions year after year? Likely, you tend to be overly ambitious, vague and unintentional with your New Year “goal.” But don’t sweat it, you are not alone. Many of us all do the same thing! So how can you avoid the defeat this year? Check out the list of 6 tasks to help you keep your resolutions for 2017.

1. Pick 1 Thing – Too often people will set a HUGE goal for themselves, it’s like a giant mountain in the distance, and after 2 weeks the peak still seems SO far away! You don’t have to change your entire life in the month of January. Instead pick 1 thing and focus on that. You will be much more successful. Achieving one goal will motivate and empower you and when you hit that one goal, set another and another. You can still climb the mountain, just one step at a time. Remember you have 12 months to make a better you happen in 2017.

2. Select A Start Date – If you are headed out for a late night on December 31, January 1st probably isn’t the best time to start. Check your calendar, make a plan and block off the time. I get it, you get busy, and things happen, but your resolution was created to make a better you. Just like you make an appointment to go to the doctor, your appointment for your goals need to be scheduled, planned and put into action.

3. Write It Down – Writing down your goal will increase your chances of achieving it. Even better…tell someone that will help hold you accountable. One step further, put your goal sheet where you can see it! Looking at your goals daily will remind you to say YES to the choices that will propel you forward and NO to the things that hold you back. All of this makes it real. You wrote it down, you see it, you say it, now you need to achieve it!

4. Break It Up – Break up your activities for success day by day and week by week. Think of it as a handful of “mini goals.” Maybe your goal is to lose 10 pounds – break it up and say “this week I will go to the gym 3 times” or “I will take the stairs every day.” By achieving the smaller goals, you will feel empowered to continue.

5. Go For It – All said and done, you just have to do it! You can plan all you want, but you have to get out there and DO something.

6. Reward Yourself –  And don’t feel guilty about it.

MPower Studio Update

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We are excited to announce the launch of a new website specifically related to the innovative services and programs that are being offered in our MPower Studio

Check it out!  –

With the main focus at TMG continuing to be the delivery of customized and comprehensive services to our corporate wellness client partners, we never seem to have enough time in the day to promote all the awesome things we are offering to individuals through our MPower Studio located in East Grand Rapid’s Gaslight Village.

The M Power Studio offers services like exceptional personal training in a private environment, individual health coaching, customized nutritional consultations and programs, executive level physicals and assessments.  More details are available on the new website that we will continue to build, but we look forward to 2016-2017 being the time we finally start letting people know about the hidden gem for improving your health that we have created in your local community.

Set Goals. Reach Goals.  Repeat until you achieve your dreams. MPower your life.

Stop in and check us out anytime.  2249 Wealthy St, Suite 235, Grand Rapids, MI 49506


McCahill Group quoted in MiBiz article about Priority Health Report

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TMG Vice President, Ryan McCahill, was recently quoted in an well written MiBiz article by Mark Sanchez, regarding Priority Health’s analysis of their HealthbyChoice benefits program.  We are continuing to see an upward trend in the number of employers moving towards more results-based wellness programs that tie directly to their health care based on a set of various risk factors or health criteria. We like the idea of setting standard goals for all individuals to strive for in relation to their current health status, but the key is offering wellness program that can help your employees bot meet and maintain that healthy lifestyle through a variety of tools and support resources.  It will be interesting to see how health care continues to revolve in relation to wellness programming and the evolution of accountability for controllable risk factors.  In the meantime, the focus remains on creating a culture of well-being in the workplace where organizations can increase productivity and morale through a comprehensive program that addresses each area of the company’s unique workplace environment in the most efficient way possible.   Customization is key!  Remember, there’s no reason a corporate wellness program can’t be fun and effective at the same time.

Click here to read full article…  Priority-health-analysis-shows-wellness-leads-to-cost-savings