What’s Best For You?

How often do you think about yourself & what’s best for you?

It can be a tough thing to do, no doubt.  It certainly can feel abnormal to focus on your own wellbeing, especially if you have a family to take care of, as well.  We often feel guilty for prioritizing ourselves, because it feels as if we are choosing to put loved ones on a back burner.  Do you ever feel that way?

It’s perfectly normal to feel that, but I do have to tell you… it’s so, so untrue, friend.  When you are in your best shape — mentally, physically, emotionally, spiritually, etc. — you are in a position to care for others in the best way possible.

So take this as your cue today.  What ways are you taking care of yourself?  What can you start doing to care for yourself better?

Some of my favorite ways are:

  • meditate and pray
  • read
  • walk or run
  • listen to music
  • make a healthy meal or snack

6 ways to lose weight this summer

Are you looking to lose a few pounds this summer?  Here are 6 ways to get started.

Eat Healthy:

Most of the people that are losing weight stop eating properly or cut out their food intake which is a wrong approach. You don’t need to starve yourself. This will make you weak rather than help you lose weight. If you are looking to burn some calories this summer, you need to eat well. Eat Clean. Ditch processed foods. Eat the rainbow daily.

Choose your drink wisely:

You need to careful what are you having with your drinks. You need to remain hydrated during summer, but your drink can contain many calories that can push you away from your fitness goals. You have to ditch your sweet drinks such as soda, energy drinks and sweet coffee and tea. Cutting out these sweet drinks can result in few pounds of weight loss. But do remain hydrated throughout the day. Drink 8 glass of water, and you will eliminate the need of these sweet drinks.

Cut out Alcohol Intake:

Alcohol also contains sugar, and it sets of the insulin resistance which can result in weight gain. So, if you are looking to lose some weight, you need to have a break from alcohol. There is no nutritional benefit in drinking alcohol, and if it is taking you away from your healthy goal, then it is better to leave it.

Burn calories in fun way:

Summer can get you with its hot weather, so you need to do add such activities in your routine that you enjoy the most. For example, you can go for a swim or walk on the beach. This way you can turn your daily routine into a workout.

Exercise:

You don’t have to train insane in the gym but do start with some fat burning activities.  Walking, running, cycling, rowing, and swimming are all great things to try.  This will help you to achieve your desired toned body quickly.

Sleep well:

Don’t compromise on your sleep. As you are working out your body in the day time, you need to give it proper rest. In summer people often feel a bit lazy. Proper sleep will help you to feel balanced and refreshed all day. Plus, when we are tired we often reach for junk food.

It’s time to embrace change.  Most people resist changing their habits. If you continue with your current routine, you are probably not going to have any change in your weight.   Make some positive and healthy changes to your habits and have an awesome summer!

 

 

 

 

 

 

 

 

During the Fit and Healthy 30 Day Jump Start, we’ll focus on one transformational strategy each week:

 

  • Week 1How to plan for LONG-TERM success – Simple, effective tips to save you TIME, CALORIES and MONEY, without feeing deprived.

 

  • Week 2Finding the right exercise for YOU – Hint: you don’t have to spend hours at the gym to get in great shape.

 

  • Week 3Why choosing the quality of food (not just the number of calories) is critical for weight loss

 

  • Week 4Eating to fuel your body – what ONE thing you may be doing unknowingly to sabotage your efforts, and how to easily fix it.

 

Since the Jump Start program is online, you can participate no matter where you live! 

Here’s how it works:   

This is an online program so you can join us from ANYWHERE in the world (please invite your friends – extra support is awesome!).

Once you sign up, you’ll receive:

  • One simple, transformational strategy each week to get you on the right track
  • Templates and worksheets to make tracking and planning easy
  • INSTANT access to the Exclusive Membership Group for support during the 30 days
  • SUPPORT, MOTIVATION and INSPIRATION for 30 days

    PLUS…You’ll get THESE Amazing BONUSES for FREE

     (A $65 Value)

  • Delicious, Nutritious Recipe eGuide for breakfast, lunch, dinner and side dishes (A $27 value)
  • A Grocery Shopping Guide to help you easily navigate healthy food choices at the store (A $19 value)
  • Sensational Smoothies and Juices recipe guide (A $19 Value)

Grab a friend or 2 and come join us!

30 Days from now, you’ll be glad you did!

Join TODAY for only $27 through March 4.

Date: March 6, 2017—April 4, 2017
Event: 30 Day Fit & Healthy Jump Start with Kim Zajan CHC
Sponsor: Kim Zajan, CHC
Venue: Private Facebook Group
Public: Private
Registration: Click here to register.
More Info: Click here for more information.

How to stay on track this holiday season

5 tips to help you get through the holiday season without packing on the pounds

As this holiday season approaches, many of us are preparing for big celebrations and parties.  Food, snacks, wine, beer, beverages… there is no other time of the year that people like to fill themselves up till their hearts content (or stomach is bursting!)

If you want to maintain your waistline this holiday season or even lose weight while people around you are packing on the holiday pounds, then this is for you!

Below are 5 tips for staying on track this holiday season:

stay on track sneakersEat Snacks Moderately – Let’s face it, snacks are abundant during the holidays seasons (as if they aren’t already throughout the year).  If you take a seat within an arm’s reach of the snack table, you’re going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day.  By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks.

Exercise, Exercise, Exercise! – If the weather permits it, go out and take a quick walk around the house or block.  If your celebration is taking place in a colder climate, you’ll be more inspired to quicken your pace and burn a few extra calories in the process.  If the weather is bad, do 10-20 squats, stretches, or other brief exercise each time you go to the restroom.  You only want to do just enough to elevate your heart rate, but not break out into a sweat.  Chances are, no one will know what you’re doing, and you won’t have to feel self-conscious about trying to maintain your figure.

stay-on-track-waterEat More Raw Foods – Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won’t have room for the other foods which are higher in calories and more likely to cause you to gain weight. Also, avoid fatty and fried foods (they taste good, but you know they aren’t good for you!)

Drink A Lot Of Water Throughout The Day – Water helps your body stay hydrated and healthy.  Drink a glass or two of water around 20 minutes before each meal, as well as during and between them.  The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.  Water also aids in the digestion process allowing your body more time to actually absorb the goodness in the food you consume.

stay-on-track-fruitEat In Smaller Portions – Instead of eating platefuls of food, try eating smaller portions throughout the day.  No doubt, everything at the table looks good, and it’s all you can do to keep from filling your plate 2-3 times so that you can sample everything.  An easy way to combat this urge is to simply take a smaller portion than you normally would of those dishes you’re most interested in, especially belt-bursting desserts.  Split a piece of pie or cake with your spouse, child, or another family member so you aren’t eating a full portion.

Do you have any tips you’d like to share?  Comment below or email me.  Let’s make this holiday season happy and healthy!

FREE Healthy Holidays Program

Transform Your Holiday Season!

healthy holidays program

Monday November 21 marks the start of my FREE Healthy Holiday Event! We will transform our holiday season together and start the New Year out right!

Do you want to join us? It is FREE and we are all participants.

We can all do it our own way. All you have to do is set goals and be accountable for your actions and progress at least once a week.

Goals should include:

  • Nutrition (adding in at least one healthy food per week)
  • Exercise (30 minutes 4 – 5 days a week)
  • Gratitude (take the time to be grateful for at least 3 things in your life daily)
  • Giving (challenge yourself to give without expectation of reciprocation once daily)

Nutrition
Don’t be hard on yourself this holiday season. Our goal is to simply add in one healthy whole food each week. Enjoy your holiday traditions and don’t eat beyond what feels good to you.

Exercise
Resolve to get at least 30 minutes of good healthy exercise on most days. You will feel better through the holidays. Exercise is good for depression, weight maintenance and your general health.

Gratitude
List 3 things that you are grateful for each day. By focusing on gratitude, we see our lives from a different perspective. Instead of seeing what is going wrong, we see the more important picture of what is right in our lives.

Giving
You don’t have to brag about your giving, but if someone gives and it turns out to be really special, share it with us.  It does not have to be an expensive gift, just thoughtful and meaningful.  Can you do a random act of kindness?

Do you know anyone who is struggling through the holidays? Invite them along!

When you SIGN UP I will send you an email with a link to the Private Facebook Group.  Let’s make this an amazing holiday season!

healthy holidays program

***By signing up for the challenge you are agreeing to the Terms & Conditions***

5 Habits that are Part of a Healthy Morning Routine

How you start your day plays a huge role in how the rest of your day will unfold.  A healthy morning routine can totally transform your life to the better.  With this easy to implement but powerful morning routine you´ll feel more energized, less stressed and more  grounded.  Below I will be guiding you into 5 healthier habits for your morning routine.  Try to get up 30 minutes earlier (although it might be hard in the beginning) and make room for these 5 steps that soon will become healthy habits of your life.

Breathebreathe

Before you jump out of bed stay a couple of minutes longer, put your right hand on your belly, your left hand on your chest and take 10-15 deep breaths.  Focus only on your breath without thinking about anything else.  Doing this simple breathing exercise before you start your day will enable you to start your day without stress and to feel connected and grounded.

hydrateHydrate!

After your breathing exercise it’s time to drink a big glass of warm water (preferably after brushing your teeth).  Your body is dehydrated after sleeping and so drinking warm water helps to jumpstart your metabolism after your rest.  Add fresh pressed lemon juice to your water to detoxify and alkalize your body.

mindfulnessMindfulness

After breathing and drinking a big glass of warm water try to start every morning with a mindfulness practice.  Sit down comfortably and meditate, write into your journal or make a list with 5 things you are grateful for in your life.  If one of the first things you are doing after getting up is meditating, being grateful and focusing on the good things in your life you will soon notice that you become happier and less anxious or worried.

stretchStretch it out

After doing your breathing exercise, drinking your warm water and practicing 5-15 minutes of mindfulness it’s time to stretch it out.  Don´t worry!  You don´t have to run a marathon or do one hour of power yoga in the morning.  When we sleep, our muscles are inactive for many hours and the blood flow decreases, that´s why some light movements in the morning help you to wake up your muscles and prepare your body for the day ahead.  Simply bend and stretch or do some light yoga for 3 minutes minimum to get the blood pumping after your rest.  The most important thing though is that you listen to your body.  Find out what movements feel good for you and don´t overdo it.

breakfastEnjoy a nourishing breakfast

Breakfast is a must if you want to create a healthy morning routine.  Your body needs energy for the day ahead so it is a necessity that you nourish your body with nutritious foods.  Be sure to include healthy fats, high quality protein and complex carbohydrates to feel energized and happy as well as preventing cravings later in the day.  Try to start your day with eggs, avocado, wholegrain toast, porridge or muesli.  Always add fresh fruits, vegetables or greens for an extra vitamin boost.

Will you commit to making these part of your morning routine?  Are you ready to be more energized, less stressed, and more  grounded?  Pick a day and start.  You can do it!

Join my Healthy Holidays Facebook Group

Join me!  It’s 100% free – no obligation – join my private Facebook group to bring a healthy spin to your holidays!  We will begin November 21st and end in the New Year!

Goals can include:

  • Nutrition (adding in at least one healthy food per week)
  • Exercise (30 minutes 4 – 5 days a week)
  • Gratitude (take the time to be grateful for at least 3 things in your life daily)
  • Giving (challenge yourself to give without expectation of reciprocation once daily)

Just click on the picture and join me!

healthy holidays

***By signing up for the challenge you are agreeing to the Terms & Conditions***

Date: November 21, 2016—January 1, 2017
Event: Healthy Holidays hosted by Kim Zajan, CHC
Sponsor: Kim Zajan
Venue: Private Facebook group
Public: Private
Registration: Click here to register.
More Info: Click here for more information.

Foods for Fueling Your Workout

Exercise is an essential part of living a healthy lifestyle.  If you want to get the most out of your workout it is not only important to be consistent and disciplined but also to fuel your body with the right food.  You need energy to burn calories and starving yourself before or after working out can negatively affect your body and health.  To get the best out of your workouts, I am going to share with you my top 5 foods for fueling your workout.

Pre-Workout pre-workout

The golden rule for exercising: Never eat a big meal before a workout.  If you are having a full meal before a workout, be sure to allow at least 2 hours after you finish eating but ideally 3.  Here are my top snacks to fuel your workout that can be eaten 30 minutes before:

  • Banana
  • Handful of Almonds (other nuts)
  • Greek yogurt with honey
  • Apple with peanut butter and cinnamon
  • Green smoothie or berry smoothie
  • Handful of dried fruits
  • Protein bar (organic)
  • Rice cake with almond butter
  • Crudité with tahini dip

post-workout1Post-workout

After exercising your body needs nourishment to heal and repair.  The best way to do this is with fresh, healthy and nutritious food. Your body needs good nutrition and protein post-workout so be sure to select foods that are fresh and clean.  Good clean sources of protein include fish, eggs, grass-fed meat, beans, lentils, nuts and seeds.

Here is a quick list of amazing post-workout foods:

  • Whole wheat sandwich with tuna, hummus and spinach
  • Veggie omelette with avocado
  • Grilled chicken, mixed vegetables and side salad
  • Chocolate milk (almond or cow)

 

carb-sourcesBest sources of carbs for fueling your workout

It is a common belief that carbs make you fat and so most people have a tendency to avoid carbs when they are training or want to lose weight. The thing is, not all carbs are bad for you.  When you choose the right carbs, you will feel fuller longer and have more energy, which is perfect for any exercise regime.  Here is my list for amazing sources of good carbs to help you fuel your next workout:

  • Sweet potatoes
  • Potatoes
  • Oats
  • Quinoa
  • Buckwheat
  • Whole wheat
  • Spelt
  • Sourdough bread
  • Brown rice

post-workoutBest post-workout smoothie

After an exhausting workout it is important to refill your energy stores to avoid muscle cramping or muscle twitches.  This smoothie is the perfect post workout snack and will help your body regenerate fast.  Avocados and bananas are full of potassium; pineapple is a great source of the enzyme bromelain which helps to reduce inflammation.  Coconut water is high in antioxidants and minerals and turmeric has strong anti-inflammatory properties to enhance muscle repair.

Recipe:

½ ripe avocado

1 cup pineapple (fresh or frozen)

1 small banana

1 tbsp. peanut butter

½ tsp. turmeric

1 cup coconut water

5 ice cubes

Put all ingredients into your and blend until smooth.  Enjoy!
protein-sourcesBest protein sources
My top food for fueling your workout isn’t a food as such, but Protein.  Protein will help to rebuild your muscles after exercising and prevents soreness and stiffness in the muscles.  Protein comes in many forms both from animal and plant sources.  Whenever choosing a protein always try to get the best quality possible, especially with animal products.  Here are my top recommendations for protein sources post-workout:
Plant based sources: beans, lentils, nuts, seeds, whole grains, nut butters, dark leafy greens like spinach and kale, broccoli, spirulina powder, tempeh
Animal protein sources: beef, chicken breast, salmon, tuna, lamb, eggs, whole milk, yogurt, cheese (raw)
What do you eat before working out? What do you eat after exercising?  Do you have a recipe you would like to share?  Please do so by commenting below.  I’d love to hear your favorites!

5 Ways to Detox without Juicing or Cleansing

Ever wanted to detox your body without juicing or cleansing?  You don’t have to do a 10-day intense detox or drink three green juices a day to eliminate toxins from your body. We have a tendency to consume foods and beverages that aren’t ideal for our body because of manufacturing processes but to eliminate toxins isn’t as hard as you might think.  I understand that extreme fasting is not for everyone, nor is making fresh juices all day every day.  Below I will show you how easy it is to allow your body room to go through a gentle detox each and every day to eliminate the need for a fast or cleanse.

detox-waterDrink Water!

Water is amazing way to detox your body. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions making it the most important part of life. Here are my top 2 ways to allow your body to gently detox each day. First thing in the morning drink a big glass of warm water. Wait around 20 minutes and follow up with a small glass of warm water with lemon juice (half a lemon squeezed). This helps your body to flush waste and toxins from your kidneys. Dehydration can increase your toxic burden so be sure you are drinking enough water throughout the day. If possible, try and drink good quality filtered (or alkaline) water.

detox-greensEat your greens

Dark leafy greens are full of chlorophyll and high in water content.  Chlorophyll alone helps rid the body from harmful toxins within the cells.  Because greens also support your liver in detoxification and aid in digestion, these are support important to include in your diet every day to allow for natural detoxification.  Try to incorporate greens into nearly every meal like smoothies, soups, salads, stir-fries or as a side dish. Some great greens to include each day are kale, spinach, arugula, chard and alfalfa.

detox-sweatSweat it out!

 Sweating is a very powerful form of detoxification! By breaking out in a sweat means that your body is going through a natural process of eliminating toxins buried deep within the cells.  Your body has to work hard when sweating to maintain a core body temperature resulting in your entire body working on deep level to clean out what’s not required – toxins!  Don’t worry, you don’t need to go and do an intense workout every day or run 10 miles, you can go and sit in a sauna or steam room for 20 minutes or enjoy some summer sun.  So don’t be afraid of the heat and get your sweat on.

detox-fruitEat more fruits

Second on the list for naturally cleansing food groups is fruit.  Because fruits are high in water content and really easy to digest, your body has the ability to work on detoxing naturally instead of working hard on digesting.  To make the most of detoxing each day with fruit, it’s a good idea to eat at least 2-3 servings of fruits preferably on an empty stomach.  For a deeper cleanse, you could choose to eat fruit only until noon for 7 days to really kick start a detox process naturally.

detox-breatheBreathe!!

You may not believe it but your breathing is the easiest and best way to detoxify your body on a daily basis.  When you do small spouts of deep conscious breathing, an amazing amount of oxygen is pumped into our lungs and bloodstream.  This enables our body to absorb vitamins and nutrients and gives your cells the capacity to rid toxin build up.  There are many different ways to do deep breathing but my favorite is to take a deep breath in for 5 seconds, hold for 7 seconds and release for 8 seconds.  Repeat until you feel it is enough and do this every hour if possible.

How do you feel about this detox?  Do the activities seem manageable?  Try them and see how you feel afterwards.  Your body will thank you.

Healthy Habits Challenge 1

 

($97 Value Yours FREE for a Limited Time!)

 Take Advantage of This Exclusive Invitation to Join Us for FREE and Discover…

  • The 7 critical strategies that are the KEY to finally achieving your health and fitness goals… (Don’t worry, they’re not anything complicated or time consuming. I’ll show you how to easily implement these simple strategies for a healthier, happier you in no time!)
  • How to easily incorporate simple habits and food choices that will help you live a healthier lifestyle… without adding more time-consuming tasks or unnecessary stress to your life.
  • Tons of FUN, guidance, and support from a certified health coach and mentor and like-minded people from all over who are gathering together online to learn and grow together one day at a time.
  • Easy-to-follow, sustainable advice and practical tips that empower you to reclaim your slimmer, sexier body… without more dieting.
  • All the support and encouragement you need to develop healthy habits that will last a lifetime, one day at a time… with exclusive access to a private Facebook group full of like-minded women who are ready to transform their body and lifestyle for good.
  • PLUS: You’ll get to discover all this and more inside this 7-day challenge developed by a certified health coach and normally priced at $97… without having to pay a dime.

This FREE 7-Day Challenge Will Help You Kick-Start Your Weight Loss Goals and Feel Your Best… No Matter How Busy You Are or How Many Times You’ve Failed in the Past! kim

Hi! I’m Kim Zajan, certified Health Coach and your host for the 7-Day Healthy Habits Challenge. And believe me, I understand just how hard it can be to lead a healthy lifestyle when you’re crazy busy and always on the go!

If you want to finally get back your slimmer, sexier body, feel years younger, and set yourself up for a lifetime of vibrant health…

You Just Need to Start Building the Habits That Will Get You There One Day at a Time.

You already know the only real way to get back your body and health is to start eating better and exercising. But sometimes just getting started is the hardest part.

That’s exactly why I designed the 7-Day Healthy Habits Challenge!

There’s no time-consuming research, complex workouts and recipes, or overly restrictive dieting. During these 7 days, you get the chance to take a breath and simply focus on YOU as I show you real-life, practical habits you can incorporate into your day quickly and easily to start making progress towards your goals.

As soon as you sign up, you’ll get instant access to our private Facebook group. Once the challenge starts on August 1st, I’ll be sending you 1 email per day that details the each of the 7 healthy habits that are going to transform your life for good.

You’ll have my support and guidance every step of the way… PLUS you can even invite your friends and co-workers to join us for even more fun and support!

Just share the link to this page to invite whoever you’d like to this online challenge valued at $97… absolutely FREE!

But This Limited-Time Offer Won’t Be around for Forever… So You Need to Act NOW!

Ready to discover the simple habits that will transform your body image and help you establish the balanced, healthy lifestyle you desire?

Sign up for the 7-Day Healthy Habits Challenge today for free… and take the first step towards the slimmer, happier, healthier you!

Don’t forget to invite your friends, too!

This Free Challenge Kicks Off on Monday August 1st.

Sign Up Now to secure YOUR spot!

($97 Value Yours FREE for a Limited Time!)

Date: August 1, 2016—August 7, 2016
Event: 7 Day FREE Healthy Habits Challenge
Sponsor: Kim Zajan, CHC
Venue: private Facebook group
Public: Private
Registration: Click here to register.
More Info: Click here for more information.