Slow Down Tonight

How fast do you get ready for bed at night?  Is it a quick routine you have become so accustomed to that you could do it with your eyes closed, or is it more of an experience you choose to be mindful of, using relaxation techniques?

Taking a few extra minutes for yourself at bedtime to pamper your skin, dry brush your body, or use a lotion infused with lavender oil to nourish your skin before you sleep — it can change your sleep patterns for the better.

What could you add to your nightly routine to make all the difference?

Do You Trust Yourself

Do you trust yourself?

Have you ever found yourself falling into the trap of trusting someone else’s advice over your intuition?  I’ve done it myself, countless times.

All of these education channels are great, and I’m in no way discounting their effectiveness.  But, it’s important to watch yourself in these instances.  Make sure you are seeking your answers using your intuition and personal experience.  You know what you need, you know what you will thrive with, and you know what step to take next.  It’s inside of you.






Favorite Health Apps to Achieve Your Goals From Your Phone

It’s incredible to me that less than about decade ago, our phones were merely used to call our friends and family. Now, you can do absolutely anything on it, and it’s become our very own personal assistant. We panic when we go to reach for the phone and it’s not where we left it last, and we wouldn’t dare leave it at home when we jet out to run errands. It’s a part of our lives now — and a huge part, at that. I like to take advantage of all that’s available and make my phone work to my benefit as much as possible. One of the ways I do this is by having several useful health apps on my phone that help me in various ways stay on track, no matter where I am. I wanted to share with you some of my clients’ favorites, in case they could help you, too!

FitRadio: Having a good playlist to motivate you through your workout is incredibly effective, helping the time go by faster and upping your energy. Download FitRadio and find the perfect station for you!

Couch to 5K: If you shy away from running because you feel like it’s been too long and you’re rusty, or simply not good at it, try downloading Couch to 5K. This free app helps you ease into running using a manageable approach, getting you from zero to 5k in about three months.

Happify: There’s not one of us that couldn’t use some help with our emotional wellbeing – we fluctuate day to day, and it’s something we need to be incredibly mindful of. This app was developed by positive psychology experts and is a beautiful tool in taking control of your emotional wellbeing.

PocketYoga: For those busy weeks where you can’t sneak away to a yoga class, the PocketYoga app is the perfect companion. Fit in a yoga class no matter where you are.

Charity Miles: This app is an amazing way to raise money for a charity of your choice as you also work towards your health goals. I think this is a fantastic motivation tool.

Are there any health apps you use and love that I didn’t list here? Drop them in the comments below, I’m always looking for new apps that will help make my life and my clients’ lives healthier, easier and more enjoyable!

Life has ups and downs – we can agree on that, right?

It’s the rollercoaster of life, and it’s a beautiful ride — even with the dips.  One thing is for sure — those dips will happen to each one of us.  We can’t escape them, but we can prepare ourselves for them.

What is your initial reaction when you’re heading into a tough time?  Do you call on your closest friends and rally support for yourself, or do you tend to close up and handle it alone?

No matter what your natural reaction is, being aware of what you do when triggered is a significant piece of the puzzle.  If your tendencies are less than healthy, brainstorm what you can replace your unhealthy reactions with that can help move you forward in a healthy way.

And sometimes, in between the highs and lows, we can feel completely stuck on the tracks.  Have you ever felt like you were in a lull, where you weren’t moving forward or backward?  That’s completely normal, too.  If you had to name something right now, what would you say helps end your lull, and puts you back on track?  I’d love to hear, drop it in a comment below!


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

The holidays are sneaking up on us again!

Would you like to make this year different?

Would you like to actually stay on track with your health goals this year, like you say you will do every year?

Would you like to do so in a fun way with a lot of awesome support?

Join us for the Fit & Festive Healthy Holiday Challenge.

The weekly email topics include:

Eating for Energy

Stress Management

Keeping Your Sanity

You will also have access to a private Facebook group where I will post daily tips and we can share our struggles and successes. Maybe we can even share recipes 🙂

I’m also including a few free eBooks: Surviving the Holidays, Mindful Eating During the Holidays, and Fun & Feasible Fitness at Home.

Join for free by signing up HERE!

Date: December 3, 2017—December 23, 2017
Event: Fit & Festive Holiday Challenge
Sponsor: Kim Zajan, CHC
Venue: Private Facebook Group
Public: Public
Registration: Click here to register.
More Info: Click here for more information.

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.

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