Bedtime Stretching

Have you ever tried stretching before bed?   It might sound (and look) silly, but it yields the most restful night of sleep I’ve felt in a long time.  Before you hop in bed for the night, sit on your floor, or even your bed, and do a few minutes of stretching.  Slowly stretch your legs, arms, neck… and see what a difference it makes.

Do you struggle with sleep? Let me know below what you’ve tried that hasn’t worked.

 

Healthy Ways to Lose Weight This Summer

The summer months are among us — when we start to break out of our hibernation and get out into the sunshine. We shed our sweaters for shorts and tank tops, swimsuits and sundresses. But if you didn’t quite reach the New Year Resolutions you set for yourself, you may be feeling a little apprehensive. Swimsuit weather can trigger self-conscious thoughts as we so easily get lost in comparison-mode.

Here are a few of the tried and true ways to get healthy this summer — no fad diets, no pills, no tricks.

1. Daily Movement
Many people seem to ignore the significant beneficial results merely walking around has. While jogging or running can be better, not everyone enjoys it as a form of exercise. That “not being able to breathe” side effect of a decent jog can make some people forgo the activity altogether. However, if you want to walk for an hour or two instead, that is an entirely acceptable alternative. It doesn’t have to be hours at the gym to be a good workout.

2. Eat Healthy
Food advice changes by the month it seems. One day coffee is good for you, and the next it’s on the do not consume list. It’s so hard to keep up with the controversial information and know what is acceptable, right?

In general, the science itself is pretty clear (and common sense in many areas) on what we should be eating to be healthy, and what we should be avoiding. Eat plenty of plant foods, ditch the junk food, and drink plenty of water. Salads may sound boring, but a delicious veggie stir-fry or a hearty white bean soup can mix it up quite a lot. Don’t overthink it, just reach for foods the Earth grows and you’ll be feeling fabulous in no time.

3. Drink Fluids
Most of us do not drink nearly enough water each day. This can cause us to eat more and feel more tired, even when in reality, all we are is a bit thirsty. Strive to drink half of your body weight in ounces each day, spreading it out throughout your day. You will no longer get hunger pangs as often and will learn over time to know the difference between hunger, and thirst.

So regardless of how much you want to lose, just doing a little bit every day works like a charm. If walking alone is not impact enough for you, then jog, run, dance, or do whatever else will get you to move and more often.

Have you ever thought of using your lunch break as your sacred time?  I’m confident you’re longing for it by the time your lunch break arrives, so use that hour out of your day as a source of rejuvenation.

Pack yourself a healthy lunch, listen to an uplifting audiobook or podcast, journal, take a walk around your office building, or call a loved one.  Use that hour a day to recharge and come back to work fresh and filled.

What do you currently do on your lunch break?

How do you feel once it’s over and you return back to work?

How many times have you thought there just aren’t enough hours in the day?  How can you possibly get all that needs done completed each day?  And then have time for exercise, downtime, social interactions, etc. — it feels like an impossibility at times.

One way to multitask is by walking and listening to audiobooks or educational podcasts at the same time.  There’s something about curling up with a good book that comforts you to the core — but there isn’t always time to do this regularly.  Try downloading audiobooks from your library (Overdrive.com) or on Audible.com, and subscribing to podcasts so you can learn about something that interests you.

Invest in some Bluetooth wireless headphones (as low as $15 on Amazon) and tuck them in your ears as you’re walking around the block, doing laundry, commuting, getting ready in the mornings, and any other time you can find tucked away in your day.

Do you find yourself having an all or nothing mindset about your health?  It’s either salad every meal, or you’re doing it “wrong” — and don’t even think about having that cupcake on your birthday.  That officially means you’ve fallen off track, and you’re down in the dumps for a few days before you can muster the courage to pull yourself back up.

I want to let you know you can feel freedom from this way of thinking.  Wellness isn’t all or nothing, and as a matter of fact, it’s a balancing act.

So how do you feel when you eat something less healthy than you think you “should” — how do you treat yourself?

 

What is your biggest goal for 2018?

Are you finally going to train for that 5k you’ve had your eye on?

Do you finally want to finish renovating your basement?

Do you hope to take a class to learn something new?

What is it?  What do you hope to achieve in 2018?

Leave a comment below and let me know.

I can’t wait to read each of your goals!

My top 3 goals for 2018 are:

  1.  Running my first marathon
  2.  Decluttering my home
  3.  Completing the Horrible Hundred bike ride

Remember, goals are inspiring and wonderful to have, but if you don’t have a plan to implement them – you may end up a statistic that sputters out by the end of January.  So not only do I want you to dream up your goals for 2018, be sure you think of ways to make these goals manageable and sustainable… so that you can achieve success and reach your goals this time around.  Best of luck!

Why You Should Stop Setting Goals to Achieve Them

The end of the year is only weeks away, and just about everyone you know (including yourself!) probably already has a list full of resolutions. That list is typically made with loads of ambition and a spirit of positivity — but as you know, the statistics aren’t great for following through with resolutions.

Instead of making a list of wishful thinking this year, start your new year off on a strong foot by doing it a little different this time.

Goal setting can be overwhelming & quite honestly, it feels like a punishment. This is a huge reason why it doesn’t pan out for most people.  On the other hand, lack of practical steps and planning is another reason we just never get started.

One of my 2018 goals is to run my first marathon.  I’ve already started created my training plan – it’s a modified version of Jeff Galloway’s plan.  I know what workouts I’ll be doing on what days.  I’ve also allowed myself some rest days.  Colds, injuries, and life will happen.  I’ll be able to take time off and still complete my goal of completing the Tomoka Marathon.

This year, look at your goals with these in mind:

Make an “I would love to” list. This feels less stressful and restricting than a “to DO list, ” and it is more enjoyable. With each bullet point, you write on your “I would love to accomplish” list — then break down the steps it would take to accomplish it.

For example: if you need to lose 40 pounds, that could feel a million miles away. Break it down into 5-pound increments, until you reach your 40.

Celebrate each increment. It will keep you going and hopeful!

Don’t overdo it. If you start off with a list a mile long, you’ll be less likely even to get started. Don’t overwhelm yourself right off the bat.

Reward yourself along the way. Don’t be so hard on yourself, as I’m sure you tend to do — we all do the same. We’re our own worst critic, so be mindful of that and be kind to yourself in the new year. You deserve it, and you’ll be much more likely to keep moving forward.

What are your goals for 2018?

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.