Start Your Day Right This Fall

There’s just something magical about the autumn breeze that ignites a desire to enjoy life a little deeper — do you agree? It’s a perfect time to make some changes you’ve meant to make, and I want to share with you a few of my favorite morning habits to implement as fall begins — ones that I may have been a bit lackluster with during the summer months.

Starting off the day with movement. A morning jog or walk in the cool air is a fantastic way to wake yourself up and fill up your energy reserves for the day. There’s a short window of time to enjoy this before the weather gets too cold, so don’t miss out! You can work-out indoors if it’s too cold already, but doing so outdoors has quite a magical tone this time of year.

A warm breakfast. When you come back in from your morning run or walk, nothing is more soothing that preparing yourself a hot, healthy breakfast to enjoy. This can warm you back up from being outside and allows yourself a healthy breakfast to keep you satisfied until lunch.

Sleep in just a little longer. Hopefully, you’re getting enough sleep at night already, which is incredibly important for your well-being. But as the temperature drops and the sun rises a little later in the mornings, get a few extra minutes of sleep as well, if possible.

Drink your water. Begin your day with a big glass of warm water and some lemon to give your metabolism a boost and feel energized instantly. Doing so also starts the habit of drinking water, so you’ll continue to drink throughout the day.

What are your current morning habits, if any? I start my day feeding and walking my Boxers, then I read a few devotionals.  I really love the First 5 app.  A few days a week I go for a run with a friend.  I also like doing Yoga at home in the morning – Christine Felstead’s Yoga for Runners: The Essentials is my favorite.  I cannot wait for the temperatures to get a bit cooler and enjoy more time time outside in the morning. Florida summers are brutal.

Give your morning routine a refresh this fall, and kick-start your new healthy habits to gear you up for an incredible rest of your year. Being intentional with your time is an incredibly rewarding feeling.

My Review of Divine Direction (Zondervan, 2017)

Divine Direction provides guidance for making decisions that are based on God’s word.  It is a very thought provoking book.  For a while I’ve realized that small decisions can impact our health.  This book took it a step further.  Every choice and every decision we make matters.  There are consequences to everything we do.  Check out this video to learn more about the 7 principles.

I was blessed to be part of the book launch team for Divine Direction by Craig Groeschel and received a free advanced reader copy.   I’ve purchased 3 hardback books that I will be giving away and one for me to use on my Kindle app.  This is a book I will be reading again!

How are the decisions you are making today impacting your life?

 

 

 

 

 

 

 

 

Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

 

Why Self-Care is Important

Tips to implement self-care into your day to day life

self-careDo you ever forget about self-care?  Taking care of yourself is one of the most important things and is essential for a healthy mind, body and soul.  Self care is never selfish and not only important when you are stressed, it should always be on top of your to do list.

Below I will share with you more information about self care and how to implement it into your daily life.  Don´t wait any longer and make your own well being a priority!

self-care1What does Self Care look like?

When it comes to self care it is all about bio individuality – like with your diet.  There is no one-fits-all guide to self care. Only you know what is good for you and what gives you energy and joy.  If you don´t know where to start then just sit down for a couple of minutes and think about things that make you happy.  Things that let you forget about your work, your to-do list and other tasks you have to do.  Sit quietly and connect to yourself to find out what makes you smile, gives you goose bumps or a feeling of peace and calmness.

What ever it is, it should be part of your self care routine.

self-care-mindSelf Care Ideas for the Mind

If you feel stressed, anxious, overworked or unhappy it is even more important to give your mind some extra space and calmness.  If it is difficult for you to quiet your mind and stay in the present try out one of these ideas:

• Sit outside and watch the clouds for 5 minutes
• Listen to your favorite song
• Meditate
• Read a book or magazine
• Unplug for an hour – flight mode on all devices
• Focus on your breathing – take a few deep breathes and exhale out what doesn’t serve you

self-care-body1Self Care for your Body

Whatever is making you happy and you enjoy doing has a positive effect on your body.  Give your body some extra self care every single day.  Only a few minutes daily can make a big difference, such as:

• Get 15 minutes of sun
• Move and feel your body – run, walk, dance
• Have a short nap
• Stretch and release tension
• Eat a healthy nourishing meal


Self Care for the Soul

Nourishing your soul with something that makes you happy and gives you a break from your busy life is more important than anything else.  Self care isn’t something you do once and tick off the list.  Implement self care habits for your soul everyday.self-care-soul

  • Pray or read the Bible
  • Enjoy your coffee/tea in the morning
  • Take a hot bath after work
  • Meet with your best friend
  • Have a good laugh
  • Watch your favorite movie
  • Help someone else

What do you do as part of your self-care routine?  Share in the comments below or email me.  Do you need more tips and ideas?  You may also want to check out my free e-book 3 Days of Self-Care.

 

 

My Favorite Stress Reduction Tips

5 Ways to de-stress

stress reduction -journalStress is one of the number one causes for disease, burnout and depression.  Most of us are feeling stressed every single day without even realizing it.  It became the norm.  The busier you are the more important it is to manage stress and find ways to bring more calmness into your everyday life.

Get rid of perfectionism
Perfectionism can cause a lot of stress, especially a lot of unnecessary stress.  Try your best but don´t be too hard on yourself.  Shooting for perfectionism is okay in certain situations but it is important not to expect every aspect of your life and all of the work you do to be perfect.  You don’t have to be perfect 24/7 and nobody expects you to be (except maybe yourself).

Listen to your bodystress reeduction-nature-sit
Try not to suppress signs of stress with caffeine, alcohol or sweets.  Cravings may be your body trying to tell you something – cravings can be stress related!  So if you crave sugar or caffeine, slow down and figure out if you are stressed out.

Meditation
Mediation is a powerful tool when it comes to stress reduction.  It calms the mind, the body, the heart and your soul.  Only 10 minutes of meditation daily can have a huge impact on your stress level.

stress reductionBreathing
Nowadays we are breathing on a very superficial level.  We forgot and even unlearned what it means to breathe properly.  This can not only lead to health problems but also enhance stress because your body doesn’t get enough oxygen.  Sit down and take 5 deep breathe and feel the immediate calming effect.

Find your OWN de-stress
There is no magic formula when it comes to stress reduction.  Find out what works for you and what has a calming effect on you.  Is it yoga?  Maybe painting, gardening, walking in nature, reading a good book or taking a hot bath?  Whatever it is, make sure you incorporate it into your routine, every single day.  You are worth it!

What are your favorite ways to de-stress?  Comment below or email me.

stress reduction -nature

 

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.

Why I Participated in the Facebook Love Your Spouse Challenge

Bailey with a toy

I was challenged by a coworker to participate in the 5 Day Love Your Spouse Challenge on Facebook where I was asked to post a picture of me with hubby and tag 2 friends to do the same each day.   I thought it would be fun to post some pics of me with my husband of 27 years  so I decided to do it (I did not tag others).

I normally don’t post much on my personal Facebook page – workout pictures, fitness articles, recipes, and pics of my cute Boxers.  I spend more time in Facebook groups and posting on my health & wellness Facebook page.

I shared pictures of me and my hubby each morning for 5 days.

A reminder of our trip to Hawaii years ago 🌴

Hawaii

Hawaii

 

 

 

 

 

 

 

A family photo of Bailey graduating from a puppy training class

Bailey's Graduation

Bailey’s Graduation

Another family photo – this one taken at a Jacksonville Jaguar football game

Monday Night Jaguars Football Game

A picture of hubby and I in our caps and gowns graduating with our Masters degrees and walking in the same ceremony

Graduation

And lastly a picture from our trip to Europe celebrating our 25th anniversary

Italy

It was fun to go through pictures and remember some of the fun times in our marriage.  The pictures made me laugh and smile.  I also hope that it offered some of my friends hope.  It isn’t easy being married.  It really is a lot of work.  We were young when we got married.  We’ve had many good times over the years but we’ve had some real struggles too.  Financial trouble, health issues, demanding work schedules, and lots of responsibilities are just a few things I can think of off the top of my head.  We didn’t give up.  We worked through problem after problem.  There were some really hard times and I’m sure we’ll go through more in the future.

Some people are against the Love Your Spouse Challenge.  They think it is a bad idea to post pictures with your spouse celebrating good times because there are lots of difficult times in marriage and if you only post positivity you’re not sharing truthfully.  I disagree.  I focus on the good because that is who I am and what I have been called to do.  I look for the good in every situation.  Sometimes it isn’t easy.  I have saved the Bible verse Philippians 4:8 on my iPhone and iPad to help me remember.  I also know that there is too much negativity and drama on Facebook.  I can add some joy by sharing some photos of happy times.  Those pictures were of real memories.  They weren’t Photoshopped or dressed up.  They were pictures from our real lives.

I participated in the Love Your Spouse Challenge on Facebook because I love my husband.  That’s the reason.  There was no hidden agenda.   I took a vow 27 years ago to love my husband.  I promised to love, honor, and cherish him in sickness and in health, in good times and bad, for richer or poorer.   Yes there are times that he drives me crazy.  Yes he makes me mad.  But he is there for me when I need someone to talk to.  I trust him.  He understands me.  He cooks for me 🙂   He makes me laugh.    I love him.

 I encourage those of you that are married to remember your vows.  It won’t be easy at times but nothing worth having is.  The challenges you face can make your marriage stronger, please trust me on that.  Remember the good times because difficult times will come.

Let’s spread more love ❤️

Wishing you all love and happiness,

Kim

Becoming Healthy

A Lifelong Journey

beforeWhen I think about what it means to be healthy I think of so many different things, mental health, emotional health, physical health, spiritual health.  All of these areas are important but I have found when working on one area others seem to improve.  An example that comes to mind is when I started following the Daniel Plan in January of 2014.  When I started the study I wanted to improve my spiritual health and faith.  In doing so my physical, mental, and emotional health also improved.  Over the past few years I have made a lot of improvements to my habits that have helped me get healthier but the journey is not over.  I will also strive to be healthier in one area or another.  I want to keep growing.

How do you want to improve-We all start in a different place.  Some may do well with exercising but need help improving their food choices.  Others are emotionally strong and lacking physical health.  We need to think about where we are now and where we would like to be in the future.  How do you want to improve?  What steps can you take to start working towards your goals?

I also want you to think about the areas that you are strong in.  I am very runconsistent when exercise and being active but that wasn’t always the case.  Just a few years ago I could barely run at all and I actually stopped training for a 5k after the first workout due to having an asthma attack.  Now I normally run 3 days a week and have completed a half marathon.  I have not had to use my asthma inhaler before,  during, or after running.  It is truly amazing what can be accomplished when you are determined and ask for God’s help.  What areas are you seeing improvement in?  How did the change start and what kept you moving in the right direction?

10 steps infographicTo help people on their journey to better health I created a FREE guide:  10 Steps to a Leaner, Healthier You.  There may be items that you are already doing pretty regularly and some you should add to your routine.  The guide gives you small action steps.  Make a change or two and then when you are ready add more changes.  Slow steady progress leads to lasting change.

6 Weeks to a More Amazing youI also created a FREE 6 week email program:  6 Weeks to a More Amazing You.  You will receive 1 email each week with 1 simple but very effective way to feel better, look better, and have more energy.  Sign up Today!

My hope is that these free tools can help you on your journey to better health.  Some of the steps might be easy for you to implement and some may take more time and be more challenging.  I would love to hear from you so you can let me know what changes you made and how they impacted your life.

Reading books with a spiritual focus has helped me grow and consider ideas and concepts I hadn’t thought of.  I am also listening to podcasts again and love Matt Ham’s podcast Whole Life Matters.  It is short, only about 15 minutes per episode, and is great when I am taking a quick walk in the afternoon.  I also listen to Daily Hope with Rick Warren, Saddleback Church:  Drivetime Devotions, and Small Biz Life.  What are some of your favorite podcasts?  I would love to check them out!

As some of you know, I lead many online Bible studies.  The largest study I currently lead is The Daniel Plan  which is a 6 week study that discusses the 5 essentials of faith, food, fitness, focus, and friends.  I also lead the follow up study called The Daniel Plan 5 Essentials Series.  It is a 20 week study that goes into more detail for each of the essentials of the Daniel Plan.  In the past I have help studies on Breathe by Priscilla Shirer &  Made to Crave by Lysa TerKeurst.  I have plans to lead a few more later this year.  Spiritual health is so important.  I love being able to lead and participate in studies and help people grow spiritually.  Sign up for my monthly newsletter and I’ll keep you updated about studies that I will be leading in the future.

Healthy Habits Challenge 1On August 1st I’ll be holding a FREE 7 Day Healthy Habits Challenge. It will help you kick-start your weight loss goals and feel your best.  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 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!

I want to help you on your journey towards better health.  How can I help you?

daniel plan study

I will be leading an online study of the Daniel Plan book by Rick Warren beginning July 3.  Our study meets in a private Facebook group where we will discuss the weekly reading, share successes, offer advice, and support each other. 

This book offers practical ways to improve your health.  It is not a diet.  It is a lifestyle.  Each week we will review one of the 5 Essentials of Faith, Food, Fitness, Friends, and Focus.  You can learn more about the book by clicking HERE.

Sign up to receive a link to our private group and weekly emails to remind you of the reading.

If you have questions, comment below or email me.

Date: July 3, 2016—August 13, 2016
Event: The Daniel Plan Online Group Study with Kim Zajan, CHC
Topic: The Daniel Plan book by Rick Warren
Sponsor: Kim Zajan
Venue: Private Facebook group
Registration: Click here to register.

I pray that you will take the time to spend time with God and praying about your purpose.  We do not always know what God’s plans are for our lives.  We are busy and just react to what is going on rather than stopping, thinking, and praying for guidance.

We must make the time to be still and listen to God.  He can point us in the right direction if we spend time with Him.  Our paths take detours.  God has a reason for the journey.  He can renew our hope in our future if we take a few minutes to pray.

Last week I read a 4 day devotional on YouVersion : Exploring your Gifts.  While it is written with young adults in mind, I found it very inspiring and enjoyed the discussion of leadership.   Maybe it will give you an idea or 2 about your future and what your purpose is.

daniel plan essentials cover

The Daniel Plan Essentials Series explores both the spiritual and the health benefits of following a healthy lifestyle by focusing on the five essentials of the Daniel Plan: Faith, Food, Fitness, Focus, and Friends.  

Each essential will be discussed for 4 weeks and videos with fitness moves and food tips will also be viewed.  I will be leading the study in the following order: Faith, Food,Fitness, Focus, Friends.  Our private Facebook group will read and watch 1 session each week beginning May 1st.   We will discuss the materials and offer support during this journey.  The materials can be purchased individually or as a set.  The videos an be watched on StudyGateway or via DVD.

If you have questions, please let me know.  You can comment below, contact me, or message me on Facebook.   Don’t forget to invite your friends, family, and church members.  We are Better Together!

Sign up HERE for a link to the private Facebook group!

Date: May 1, 2016—July 23, 2016
Event: The Daniel Plan Five Essentials Series - an Online Study with Kim Zajan, CHC
Topic: Daniel Plan 5 Essentials Series
Sponsor: Kim Zajan
Venue: private Facebook group
Public: Public
Registration: Click here to register.