It’s Not All or Nothing

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 Are Your Goals

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.


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

    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)

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.

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.

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.

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.


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.


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.


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.