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!

How to Handle the Stress of the World Today

Especially on Social Media

Your job, your full schedule, your family, keeping up with your household — there are enough everyday stresses (that are also beautiful blessings!) to keep us busy. Then we turn on the TV to relax and unwind or hop on our phones to scroll through social media, and we are bombarded with the stresses of the world.

It seems a day can’t go by where we’re not being subjected to political injustices, watching strangers argue on the internet, or learn about some horrible event that occurred. It can feel incredibly overwhelming and dismal.

So what can you do to cope with it all?

1. Unplug. You can’t live life with blinders on, however, when things get to be too much, put down your devices and read a book or go for a walk instead. We’re so focused on our online lives that we often forget our real lives, which is what we need to hold onto even when the world is so uncertain.

2. Unfollow. We all have that one friend. For all of the friends or pages you follow that repeatedly post negatively, unfollow them, or Facebook now has a great option that allows you to take a break from someone.

3. Do something positive for the world. If you find yourself saying, “That’s horrible,” after every catastrophic event, why not see what you can do to help? You might not always be able to donate money, but you can give your time. Even if the catastrophe took place far from where you live, you can contact local nonprofits and find out how you can help by getting involved.

4. Don’t stoop. Tempting as it is to engage in an online battle of wits, the best thing to do is let it go. Getting upset over someone commenting on your opinion isn’t helpful to either party and only serves to make your stress level soar. Consider the source.

Follow these tips, and you’ll find that the stress and tension of today’s world, especially online, stresses you out much less.

How to Make Your New Year’s Resolutions Come True This Year

Every year, we raise our glasses and proclaim the things we will change. And we start off with the best of intentions, don’t we? I’ll get in shape! I’ll get back into my skinny jeans! I’ll finally write my novel! We feel so proud making these statements. Then the clock strikes midnight, we hug and kiss, and we carry home a sack of promises to ourselves that we really want to keep. But time marches on and while we start off on the right foot, life seems to get in the way making for an easy out. You CAN stick to the changes you want to see for yourself. Here’s how to finally make your New Year’s resolutions come true!

1. Tell someone you trust about your resolutions
It’s one thing to declare them at your New Years Eve party; It’s quite another to tell your best friend or your parents your plans for resolutions for the upcoming year. They’ll support you too, which can be the difference in making it happen. Write them down and post them on your bathroom mirror. A constant reminder will help you stay focused.

2. Don’t make too many at once
Resolving to get in better health by exercising and eating right is fantastic. But setting a realistic timeline is crucial. For example, start incorporating more and more healthy foods per week. Then begin challenging your exercise routine a little bit more as each week passes. In this way, you’ll look forward to your goals and feel better about accomplishing them.

3. Don’t just stay focused on your end result
Getting there is half the fun. The journey to achieving your goal should be made as fun as possible given the circumstances. Set mini-goals to mark your path to the end goal. Reward yourself when you get there, and remember it’s a learning process.

4. Clear your mind
Even without significant resolutions, you must find time to decompress your mind. Meditate, walk, write, read, or otherwise do something that pulls you away from a blue screen and forces you to connect with your innermost self.

It’s all mind over matter, and what matters is you. You’ve got this! What is your resolution or resolutions for 2018? I’d love to hear what you’re dreaming up for yourself, and see how I can help you accomplish that.

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!

 

When you’re hitting all those holiday parties this season, there are several ways you can ditch the guilt and feel amazing through each one.

  1. Don’t go hungry. Have a small salad at home before you leave for the party, and be sure to stay hydrated throughout the day.  Having some healthy, whole foods in your belly when you arrive at the party will keep you from overeating once you get there.
  2. When you do make a plate for yourself, fill half of the plate with something healthy. There’s almost always a veggie tray at parties, which is a great option for your healthy side of the plate.  If possible, add your dessert to this plate, too.  Adding dessert to your main plate will drastically cut down on the amount, as opposed to having an entirely new plate for dessert after your main dish.
  3. If at all possible, try to sit down when you eat. When you attempt to eat standing up while mingling, you can end up mindlessly eating more than you think.

What’s your favorite foods you look forward to during the holiday season?!

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.

Kim’s Tips to Avoid Holiday Weight Gain

If you believe the stories about how much weight people put on during the holidays, you’re probably right.  Some people will be five pounds or more heavier at the end of the holiday season.  The bad news is we tend to keep the pounds that we put on during the holidays.  Over ten years those pounds could lead someone to become overweight or obese.  So, what can we do in order to keep those extra pounds off?   Here’s a few tips to get you through the holidays without adding extra weight.

Juweight-gain-browniesst A Nibble!
Have you ever noticed that when you start eating a rich dessert it tastes so good, but by the last bite, you’ve had enough?  One way to keep the pounds down is just to enjoy a 2 or 3 bites of that delicious cheesecake or chocolate fudge brownie.  No one says that you have to completely deprive yourself of holiday treats, just limit how much you eat!

Enjoy the Company, Not The Brownies!
Many people think of holiday parties in terms of the foods that they’ll get to eat (or have to avoid) instead of the real reason for the celebration – the company and conversation.  If you keep yourself busy chatting with friends, you’ll be less likely to go rummaging at the snack table.

Go Full
You’ve probably heard the grocery store trick; don’t go shopping when you’re hungry because you’ll only end up buying more.  Well, the same works for holiday parties! Eat a lot of raw vegetables, and other healthy foods before you go to the party as they will keep you feeling fuller and you’ll be less tempted to binge on the bad stuff.

weight-gain-waterDrink Water
If you were to add up the calories that you’ve probably consumed in food and beverages at parties, you would probably be shocked.  You can gulp down hundreds of calories without even realizing it if you’re not careful!  Try to remember to drink water before you eat and during your meal to help aid your digestion and stay hydrated.

Create An Eating Schedule
Instead of heading instantly to the food table and loading your plate and then suffering the rest of the party because you want more, try spacing out your snacks for the entire time of the party.  Plan on taking a nibble of something every twenty to thirty minutes. Not only will it help you eat less, it will be a fun game that you can play with yourself!

Most importantly, remember that the holidays are meant for enjoyment.  Try not to be too hard on yourself, and if you make a mistake, take a long walk to help work off those extra calories instead of beating yourself up over it!

 

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.