Healthy Habits Challenge 1

Take Advantage of This Exclusive Invitation to Join Us for FREE and Discover

  • The 7 critical strategies that are the KEY to finally achieving your health and fitness goals… (Don’t worry, they’re not anything complicated or time consuming. I’ll show you how to easily implement these simple strategies for a healthier, happier you in no time!)
  • How to easily incorporate simple habits and food choices that will help you live a healthier lifestyle… without adding more time-consuming tasks or unnecessary stress to your life.
  • Tons of FUN, guidance, and support from a certified health coach and mentor and like-minded people from all over who are gathering together online to learn and grow together one day at a time.
  • Easy-to-follow, sustainable advice and practical tips that empower you to reclaim your slimmer, sexier body… without more dieting.
  • All the support and encouragement you need to develop healthy habits that will last a lifetime, one day at a time… with exclusive access to a private Facebook group full of like-minded women who are ready to transform their body and lifestyle for good.
  • PLUS: You’ll get to discover all this and more inside this 7-day challenge developed by a certified health coach without having to pay a dime.

This FREE 7-Day Challenge Will Help You Kick-Start Your Weight Loss Goals and Feel Your Best… No Matter How Busy You Are or How Many Times You’ve Failed in the Past! 

By signing up you agree to the Terms & Conditions

Click HERE to sign up!

Date: September 4, 2017—September 10, 2017
Event: FREE 7 Day Healthy Habits Challenge
Topic: Healthy Habits Challenge
Sponsor: Kim zajan, CHC
Venue: private Facebook group
Public: Private
Registration: Click here to register.
More Info: Click here for more information.

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!

 

 

 

 

 

 

 

My Tips for Getting Better Sleep

Everyone wants a restful, uninterrupted nights sleep.  There are few things in the world that bring the joy of waking up knowing the last night’s sleep has prepared you to conquer the day.

Here are my  tips on how to get a better nights sleep!

  1. Get in a Routine:  Do your best to go to sleep and wake up at the same times every day.  Your body’s clock will get in the routine of knowing when is time to sleep and when it is time to wake up, making it much easier to fall asleep at night and get up in the morning.
  2. Get off the Couch:  By regularly exercising, your body will benefit more from the sleep you get each night.  Exercise will also increase time spent in deep REM sleep, which is the most important part of the sleep cycle.
  3. Clean Up Your Diet:  By avoiding alcohol, caffeine, nicotine and large meals before bed, your body will thank you with a more restful sleep.  It will help you fall asleep faster and have a more regular sleep cycle.
  4. Meditate Before Bed:  By clearing your head of the distractions of everyday life, your body will be more at ease when you go to sleep.  Take a moment to yourself and focus on nothing.  It will relax you and prepare you for a restful and rejuvenating night’s sleep.
  5. Sleep in the Right Environment:  Make your bedroom a place of rest.  That means eliminating anything that makes unnecessary sounds, having a bed that fits your needs, whether it be firm or soft, and keeping your bedroom at a comfortable temperature.
  6. Avoid Long Naps:  Extended naps during the day can seriously mess with your sleep schedule.  Cap your nap at 15-20 minutes.  Those short power naps will energize you without causing you to still feel awake at bedtime.
  7. Kick Out the Pets:  When you let your bed sleep in your bed, you invite all kinds of obstacles to a good nights sleep.  You could react to pet allergies or have to deal with their movement throughout the night.
  8. Late Night Drinks:  Enjoy a cup of chamomile tea or warm milk before bed.  Both of these contribute to either the production of or releasing of serotonin or melatonin, both crucial factors when falling asleep and staying asleep.

In order to get the most out of your sleep, you need to make it a priority.  When you make sleep your priority, you will end up feeling more refreshed throughout the day and will be more productive overall.  Here are just a few things you can do to make sleep a priority.

  • Take the time to look at how you sleep.  Is your bedroom a dark, safe, relaxing place?   Are your mattress and pillows comfortable?  Do they give you enough support?  If you find yourself saying “no” to any of these questions, it may be time to reevaluate your sleep environment.  On average, a mattress should be replaced every seven years and pillows should be replaced every year.
  • Look around your bedroom.  What distractors are there that keep you from getting the sleep you need?  Take out anything work related, especially things that create stress.  You should also avoid using your smartphone, laptop, tablet or television for at least an hour before bed as well.  The backlight in those objects lead to the release of chemicals that tell your body it is daytime, making it significantly harder to fall asleep.
  • Make sure that if you are going to drink caffeine, you don’t do it later in the day.  I try not to have any caffeine after lunch to ensure it doesn’t negatively impact my sleep.
  • While many think it’s no big deal to have a couple alcoholic drinks in the evening, alcohol can actually have a huge negative impact on the quality of sleep.
  • Take shorter naps!  It has been shown that taking 20-30 minute naps during the day can seriously increase your work productivity and alertness without disrupting your sleep schedule in any serious way.  So close that office door and kick back for a few minutes every afternoon!

There are many more ways to help improve sleep quality, but these are some of the most important.  If you are serious about improving sleeping habits, do more research to find out other ways you could be getting better, more effective sleep!

 

References

http://www.bettersleep.org/better-sleep/how-to-sleep-better/sleep-tips/

http://www.webmd.com/sleep-disorders/features/10-tips-to-get-better-sleep

http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm

Why Your Waist Circumference Matters More Than What You Weigh

and 6 tips for helping reduce belly fat

You totally want to ditch your scale, don’t you?

You may have this weird kind of relationship with your weight.

I mean, it doesn’t define you.

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well…you look at yours and I’ll look at mine).

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

Are you apple or pear shaped?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you have concerns definitely see your doctor.

6 tips for helping reduce belly fat:

  • Eat more fiber. Fiber helps you feel full.    Some examples of high-fiber foods are lentils, brussel sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  • Move more. Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
  • Stress less. Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

 

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.

Love Your Gut

Tips to improve gut health

gut digestYou are not what you eat, you are what you digest

These days many people have problems with digestion and this is for good reasons.  In general, we eat too many processed foods, don´t move enough or at all and are stressed for a good portion of our day.  All of this can lead to digestive problems which are a root cause of many diseases and food intolerances.

Having problems with digestion is not something you should be ashamed of but something you should take seriously.  A change of lifestyle is the most efficient way to get your digestion back on track so you can absorb all the good nutrients of your food to get you feeling your best!

gut real food

Eat real food

The first tip to loving your gut is to Eat Real Food!  Try to eliminate processed foods from your diet as much as possible.  The easiest way to support your digestion is to eat real, fresh whole foods (preferably organic) that are packed full of vitamins, fiber, antioxidants, enzymes without artificial colors, preservatives and unnatural chemicals.

Our bodies are not meant to process artificial foods made in a lab that are difficult to digest and without good nutritional qualities.

gut chewChew your food

Did you know that digestion begins in your mouth with chewing your food properly? Most people chew each mouthful only 5-10 times resulting in food that isn’t broken down enough for your body to absorb nutrients and break down enzymes.  It is recommended that you chew every mouthful of food a minimum of 20-30 times before swallowing so it becomes liquid and therefor easier to digest.

When eating, try to avoid distractions such as watching TV, playing a game, answering emails or reading the newspaper so that you can sit and really focus on chewing your food.  Your gut will love you for it!

gut fermentedEat fermented foods

Fermented foods are a real superfood for your gut and digestion because they are full of beneficial enzymes, b-vitamins and various strains of probiotics.  These are the good bacteria that keep your gut healthy.

Natural fermentation breaks the food down to a more digestible form that also supports the good bacteria population.  Try to experiment with different fermented foods and include them into your daily diet such as Kimchi, Kefir and Miso!

List of some fermented foods

  • Sauerkraut
  • Kimchi
  • Kombucha
  • Kefir
  • Pickles
  • Miso
  • Lassi
  • Tempeh
  • Apple cider vinegar
  • Yogurt

gut moveMOVE!

Sitting down and being still for long periods of time not only effects your mood, your energy level and your weight in a negative way, it also has a negative affect on your digestion.

Exercise helps to stimulate intestinal contractility and speeds up your digestion. Aim for around 20-30 minutes of light movement like yoga, walking or swimming if you have digestive issues as these light movements can help your digestive system to work more smoothly.

Can you commit to trying a few of these suggestions this week?  Your tummy will thank you 🙂

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)

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.