What The Heck Is Yo-Yo Dieting’
You are a smart cookie! You have heard the term, no let’s define it.
If you like to change things up every now and again while watch your weight, you probably aren’t are yo-yo dieter. Who doesn’t like to mix things up, right’ The kind of yo-yo dieting that I’m talking about is when your chasing a certain look or number on the scale. This type of dieting can turn into a serious problem if you aren’t careful. The best way to describe yo-yo dieting is jumping from one diet to another in a short amount of time seeking results. Basically it means you’ll move from one diet to the next if you don’t see the results you want within a few weeks.

It’s my experience those who yo-yo diet have trouble creating a healthy eating plan that works for their live to bring permanent results they desperately want!! .

I have been there!!! In competing days I would be strict when I was getting ready for a show and then when I finished competing if it wasn’t nailed down I ate it, then I would look in the mirror disgusted with myself and then put another show to help me take off the weight. This went on for 9 years!!!  I treated my body like a crap, I basically beat it into submission. Did I get last results” Nope… all I did was stress out me and my body.

What’s the big deal”
Our bodies are always looking to find balance, When one system is out of whack then it may and will shift resources around to make sure that body will remain in balance.
Let’s be clear, making the shift to healthier food choices and starting to workout does that throw your body out of balance. You body can’t handle the extremes very well.

When we decide to “diet” we want to declare I want to lose 20 pounds and then go to bed and wake up 20 pounds lighter, right!  Our bodies aren’t that bright! It takes time for our bodies to adapt to the new lifestyle. Think about it like this, imagine your body is a TV set and every few minutes or hell seconds you keep changing the channel. Your brain is sitting on the couch trying to process everything you just scrolled through. It can it was too much too soon. The same thing happens when you yo-yo diet.

Feel Like A Failure”
I know when I was going through this every pound I put on I was beat the shit out of myself. Blame myself for not having the willpower, I would then say how can I “burn” it off or how can I further “deprive” myself to get back into my skinny jeans. With each failure, and regain of the weight my confidence took a major hit, and the more I would beat the shit out of myself for not being perfect. This took me a long time to realize but I couldn’t win the yo-yo race no matter how much effort they may place towards it.

What You Should Be Doing Instead
Fear not, my friend, there is a way to turn things around. The first thing is that you must have patience with yourself and the process. I get it, patience is not my strong suit, but if I was unhappy with myself of 9 years I had to give myself at least that long to become happy with myself.
Take this to heart; there are no overnight sensations. Same with our bodies, nothing worth having will come easy. You need to be gentle with yourself and stop trying to push your body relentlessly towards the results you want to see. Patience starts with stick to something for at least one year. Now, don’t press the panic button. When I work with my clients I teach them how to take that year and break it into 2-4 week sprint goals.

We start with small wins, this simply means cutting down on junk food, adding fruits, veggies and proteins to your daily meals, eating smaller portions, and getting your heartrate up with exercise for at least 30 minutes a few times a week. These simple changes are sure to bring about the results you want, So be patient, be gentle, and do your best to take care of yourself.

Are you an action taker” You must be you’ve read this far, I’m hosting a series of Master Classes. In the class you will learn how to take ACTION, how to stop seeking, not liking what you see in the mirror and waiting for effing results. The master class will give you the skills to just DO IT! .

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Just like in your business, planning is not doing.
Same thing about talking you still aren’t taking the action that you need to make it happen.
It’s December, have you been thinking about it since last December’ How about the December before that’ Still thinking is NOT doing!! ACTION taking the steps gets you where you want to go.
STOP AND DO IT RIGHT NOW!! Trust yourself, you got this!!!.

You CAN
BE DO and HAVE a fabulously healthy life without deprivation!!!
The Holiday Survival Masterclass starts on December 14th 7pm EST. It’s just $19.97/class and $47 for all 3 classes.

• How to Break Up With Dieting
• How to Make Exercise A Habit in 2017
• How to Create A Healthy Diet Mindset

The post Is Yo-Yo Dieting Your Way of Life’ appeared first on Kim Barnes Jefferson.

1. Organics Online. There are several websites devoted to purchasing organic fruits and vegetables. Some sites offer you the opportunity to buy directly online, while others give you lists of places where you can purchases fruits and vegetables. The Organic Consumers Association has a comprehensive website that is totally devoted to organic foods. Here you will find lists of places where you can purchase organic foods.
2. Farmer’s Markets. This is a great place to find organic fruits and vegetables. Once you have determined that the market is in fact organic, you will be afforded the opportunity to purchase freshly picked fruits and vegetables when in season. In fact, you may find that the prices are a bit less than traditional supermarkets that carry organic products. Click here to find one in your neck of the woods.
3. Grown Your Own Organic Garden. This is probably the best way to ensure your fruits and vegetables are grown safely and pesticide free. If you want to take it to the next level you can also start to compost.
4. Local Supermarkets. Like anything more and more consumers are demanding organics. If you go into any mainstream store you will find a large number of organic foods to choose from.
5. Organic Co-ops. This is probably the most inexpensive way to obtain organic fruits and vegetables. There are many food cooperatives which offer discounts to its members based on bulk buying. Not only can you save money, but you are helping these local farmers to continue to provide organic foods at low prices. The only requirement is that if you buy in bulk, you have enough storage space where you can easily store the fruits and vegetables for a few months. To learn more click here.  You can also look into CSAs where they deliver typically to you door or a agreed upon meeting spot once every few weeks.

If you have any other tips, I’d love to hear them, please leave a comment below.

The post Five Places to Buy Organic Fruits and Vegetables appeared first on Kim Barnes Jefferson.

They say the average holiday weight gain is 5-8 pounds. Don’t be shocked after the holidays if your pants to don’t fit!!
Here are a few tips that can help you to get through the holidays.

1. Keep moving — make an appt in your calendar to workout at least 30 min 4-5 day/week . This time of year group fitness classes are awesome!
2. Load up on veggies — veggies are filling so make sure you are eating them. Every party usually has a s veggie tray so make sure you grab some or volunteer to bring it.
3. Give away leftovers — having a party’ Get some festive to go containers and offer your guest doggie bags — less for your to eat =)
4. Follow the 80/20 rule! If you eat 80% on plan and workout you can enjoy treats within reason 20% of the time. Enjoy yourself, but set limits
5. WATER!!! — don’t forget to drink. For every glass of alcohol have 1 glass of water.
6. Get some sleep — I know you get busy running around, but without sleep you will more drawn toward the sugary treats to give you energy.
7. Don’t stay near the food table — keep moving don’t just stand near the table and nibble!
8. Have protein with every meal! This will help to keep you feeling full. PS — protein isn’t nuts or nut butters!
9. Eat before you go — Before I go to any party or gathering I make sure I have a protein shake or bar.This way if there isn’t alot of food I’m not starving and tempted to eat quick fix foods.
10. Willpower sucks! If you have holiday trigger foods don’t keep them in the house. You can’t expect that “willpower” will keep you from going head first in your favorite foods. just so you know I struggle with this. So I need to keep the egg nog out of the house!!! Now the have some many flavors that call my name it’s hard, but I keep pushing the cart right by!!!  I will only have egg nog on Christmas day!!

The post 10 Ways To Fight Holiday Weight Gain!! appeared first on Kim Barnes Jefferson.