You’ve got the information. You’ve had the plan, probably five of them. And every time, it works great for a couple of weeks.

Until a vacation. A busy stretch. A dinner out you didn’t see coming. And suddenly you’re starting over.

Every time life gets messy, you tell yourself the same story.

If only I had more discipline. If only I could stick with it. If only I could get my act together. Then this would finally work.

And every time, the finger points back at you.

But after a while, you’ve got to wonder, how many times are you going to blame yourself for a plan that falls apart the second real life shows up?

Because real life isn’t a six-week challenge.

You’re Not the Problem. The Plan Was.

Here’s what nobody selling you a reset wants to admit: you’ve got the discipline.

It’s how you run a career, a family, aging parents, and a calendar that looks like a game of Tetris with 47 tabs open in your head. You are not a person who lacks willpower.

The problem is that every plan you’ve tried was built to be earned. Do the work, follow the rules, stay perfect, and then — way out on the other side — you finally get to relax and enjoy your life.

But the rules never end. So the enjoying never starts.

You’ve been saving your summer for after the list is done. And the list is never done.

I Know Because I Lived It

I’m not telling you this from some perfect-life perch.

I lived this loop for years. All in or all off, nothing in between. Every plan worked until it didn’t, and every time, I figured the problem was me.

Then I took a 30-day trip to Australia and New Zealand. Traveling every few days. No routine. No way to “stay on plan” the way I always had. The old me would have written off the whole month and promised to get serious when I got home.

Instead, I tried something different. I picked three things — just three — that I’d hold onto no matter what the day looked like:

• A salad with protein every day for lunch
• Movement three times a week
• Seven hours of sleep

That’s it. Everything else was up for grabs. Wine with dinner, dessert, sleeping in, skipping a workout because I’d rather walk a beach, all fair game.

And here’s what happened after 30 days of not doing it all: nothing bad.

I didn’t fall apart. I didn’t come home a different size in a panic. The world didn’t end because I stopped trying to be perfect. If anything, I felt more like myself than I had in years.

That trip is where everything changed. Not because the three things were magic, because they held up. They worked on a travel day. They worked on a lazy day. They worked when I wasn’t feeling it.

The Best Habits Aren’t the Ones You Do on Your Best Day

That’s the whole thing, right there.

The habits that actually stick aren’t the ones that need a burst of motivation, a 5am alarm, or a complete lifestyle overhaul. They’re the small, boring ones that survive a messy week.

The best habits aren’t the ones you can do on your best day. They’re the ones you can still do on a chaotic Tuesday in July.

So if your habits keep falling apart every summer, it’s not a discipline problem. It’s a design problem. You’ve been handed plans built for a life that doesn’t exist, the one where nothing’s messy and nobody needs anything from you.

Summer is just the season that exposes it fastest.

Try This Before You Do Anything Else

You don’t need to buy anything or sign up for anything to start. Here’s the experiment, free:

Pick two or three small things you could keep doing even on your worst week. Not your ideal week, your worst one. The bar is “could I still do this on a travel day or a slammed Tuesday?” If the answer is no, it’s too big. Shrink it.

A few that tend to survive real life:

• A glass of water before your morning coffee
• Protein at breakfast so you’re not starving by 3pm
• A 10-minute walk 
• Lights out 30 minutes earlier
• One vegetable at lunch — that’s the whole goal

Run them for a week. Don’t track. Don’t grade yourself. Just notice what holds up and what doesn’t.

The ones that survive? Those are your non-negotiables. Everything else is optional.

It’s Not a Plan. It’s a Menu.

When you go to a restaurant, you don’t order everything on the menu. You pick what sounds good and leave the rest.

That’s exactly how healthy habits should work, and almost never do.

Most programs hand you a 46-step routine and call anything less than 100% a failure. But you can’t fail at a menu. You take what works for your life this week and you leave the rest. No guilt, no catching up, no falling behind.

Because you can’t fall off a menu.

This Is the Summer You Stop Trying to Get Back on Track

Because your life was never off track.

It was just waiting for you to stop treating it like a problem to solve.

If you want to do this with me, I put together Feet Up Summer — a free 26-day experiment that starts June 21st. Every week I’ll share a few small habits to try, the kind that hold up on vacation, during a brutal work week, and on the days you’re just not feeling it. You pick what works. You leave the rest.

No tracking. No meal plans. No starting over on Monday.

Just 26 small ways to eat, move, and sleep better that don’t require your life to be perfect first.

The goal was never perfection. The goal was always your life.

Join Feet Up Summer — it’s free →

The post Why Healthy Habits Don’t Stick in Summer (And What Finally Worked for Me) appeared first on Kim Barnes Jefferson.

For the longest time, I thought I just needed more sleep.

Earlier bedtime.

Better pillow.

Cooler room.

Less caffeine.

More magnesium.

But lately I’ve started wondering if sleep and rest are actually two different things.

Because you can technically sleep all night and still wake up exhausted.

Not because your body didn’t get enough hours.

Because your brain never actually clocked out.

It spent the night replaying conversations.

Running tomorrow’s to-do list.

Remembering you forgot to switch the laundry.

Wondering if everyone else is okay.

Mentally wiping down the kitchen counters before your feet even hit the floor.

Sound familiar?

Sleep Isn’t the Same as Rest

I think a lot of women have become experts at being tired.

Not dramatic movie-scene tired.

Just a low-grade exhaustion that hangs around in the background.

The kind where you tell yourself:

“I’m fine.”

“I’ll catch up this weekend.”

“Things will slow down after this week.”

Except somehow there’s always another week.

Another project.

Another responsibility.

Another person who needs something.

And before long, exhaustion starts feeling normal.

Not good.

Not healthy.

Just normal.

The Lie We Started Believing

Somewhere along the way, a lot of us picked up the idea that rest is something we earn.

After the dishes.

After the laundry.

After the work is done.

After everyone else is taken care of.

After we’ve proven we’ve been productive enough.

Like rest is some magical reward waiting for us at the top of Productivity Mountain.

The problem?

The mountain keeps getting taller.

There’s always one more thing.

One more email.

One more errand.

One more task you forgot about.

So rest gets pushed to tomorrow.

Then next week.

Then someday.

The Burned-Out Brenda Trap

If you’re anything like me, you’ve gotten really good at functioning while exhausted.

You know how to power through.

Push through.

Smile through.

You can survive on determination, salted caramel cold brew, and pure stubbornness for an impressive amount of time.

But eventually the bill comes due.

You start feeling disconnected from yourself.

Everything feels heavier.

Small things feel overwhelming.

Things you used to enjoy start feeling like work.

And instead of asking:

“What do I need?”

You start asking:

“What’s the bare minimum I can do to keep this train moving?”

A Radical Thought

What if the goal wasn’t to squeeze more productivity out of yourself?

What if the goal was to actually recover?

Not earn recovery.

Not justify recovery.

Not optimize recovery.

Just recover.

Because sometimes the bare minimum is enough.

Not every dish needs to be washed before bed.

Not every text needs an immediate response.

Not every workout needs to leave you wrecked.

Not every second of your day needs to be accounted for.

Sometimes good enough is actually good enough.

Why Slowing Down Feels So Hard

The tricky part is that slowing down can feel wildly uncomfortable.

Especially if you’ve spent years measuring your worth by how much you accomplish.

Because that little voice still shows up.

“You should be doing something.”

“Don’t waste the day.”

“You haven’t earned downtime yet.”

And if you’re a Burned-Out Brenda, that voice probably sounds pretty familiar.

But what if rest wasn’t a reward?

What if it was a requirement?

What if taking care of yourself wasn’t the thing you squeezed in after everything else?

What if it belonged on the list too?

Maybe You Need Rest More Than Another Routine

If you’ve been feeling tired lately, maybe the answer isn’t another productivity hack.

Or another planner.

Or another morning routine.

Maybe you don’t need to do more.

Maybe you need to carry less.

Maybe you need permission to stop proving that you’re worthy of rest.

Because you are.

Right now.

Not when the list is finished.

Not when everyone else is happy.

Not when you’ve earned it.

Right now.

Could You Be a Burned-Out Brenda?

If you’re constantly exhausted, running on fumes, and feeling like you have to earn your rest, you might have a little Burned-Out Brenda energy.

Take the free quiz and discover what’s really draining you and what part of your life might be asking for a little more attention.

Because sleep is important.

But real rest?

That’s a whole different thing.

👉 Take the quiz.

The post Why Am I Tired Even When I Get Enough Sleep? appeared first on Kim Barnes Jefferson.

Approaching your goals the same way you always have, will continue to bring you the same results. It’s time to do something different.

What Do You Learn From This Episode

Watch the replay

1. How to set yourself up for an awesome 2018
2. The best way to eliminate frustration with goal setting
3. Determine who’s really driving your life
4. How to zero in on what you really want
5. Why being specific is critical to your success
6. Why you should choose less to focus on for greater success
7. How small goals can create big wins
8. How to gain control of your calendar for maximum impact
9. What you need to know about climbing Mount Everest to reach your goals
10. Why patience is non-negotiable
11. Focus on your goals by getting out of the comparison trap
12. Apps to use for meditation
13. Using the power of three
14. Why you must build accountability into your plan
15. Using rewards and punishments
16. A shortcut to reaching your goals
17. Why you need a Plan B
18. How to get off the struggle bus

Links mentioned in this episode

Fab Fit Squad — http://kimbarnesjefferson.com

Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/

Instagram — https://www.instagram.com/fabfitsquad/

Kim’s Email — squadleader[at]fabfitsquad[dot]com

My name is Kim Barnes Jefferson; I have a deep passion for guiding others towards fulfillment and success with an emphasis in fitness. I teach busy professional women to stop the extreme dieting/training merry-go-round and start giving themselves permission to live a healthy live without deprivation and guilt.

I can be found most days hanging out in my Facebook Group Women Who Thrive. It’s a place for women who are done whining and are ready to get shit done and stop struggling with where they “should” be or what the they “should” be doing to live a healthy lifestyle. This is a place where you will learn how to take consistent action while feeling confident in what to eat and when.

If you are looking to unleash your feel power and not be ruled by your food choices and want to love what you see in the mirror. You’ve found your tribe.

Will you join us’

The post You Don’t Need To Be A Super Hero To Crush Your Goals appeared first on Kim Barnes Jefferson.

Listen up!!!

You’re failing because you are following someone else’s plan!!
You’re failing because you’re not willing to be a beginner
You’re failing because you’re not creating a plan that works for you and your life.

Imagine if you were able to master the 6 things that could make getting a fit body as easy as sleeping”

Listen up — I’m dropping some knowledge catch the replay — show notes.

The post 6 Ways To Set Yourself Up To Have The Fittest Body In 2017 appeared first on Kim Barnes Jefferson.

These are just my suggestions for fruit. You can feel free to mix and match your favorite fruit to make this even better! I highly recommend that you stick with an many FRESH fruits as possible and stay away from the canned fruits. Frozen fruits are okay if they don’t have any added sugars.

Ingredients

• 2 tbsp. fresh mint
• Juice of half a lime
• 2 tbsp. fresh squeezed orange juice
• 2 tbsp. honey
• 1 cantaloupe
• 1 1/2 cup chopped strawberries
• 1/2 cup red seedless grapes
• 1/2 cup green seedless grapes
• 4 peeled and sliced kiwi
• 2 fresh peeled and sectioned mandarin oranges

Instructions

1. In a small bowl add the chopped mint, lime juice, orange juice and honey. Whisk well and let sit while you chop and prepare the other ingredients.
2. Cut the melon in half and remove the seeds. You can simply chop it or if you are feeling fancy you can use a melon baller.
3. Put all of the chopped fruit in a large bowl.
4. You can pour the dressing over the fruit and toss OR you can use it as a dipping sauce
5. Serve and enjoy!

Makes 2-3 servings

The post Savvy|Smart|Sexy People Do Fruit Salad :) appeared first on Kim Barnes Jefferson.

1. You understand that it’s not just a diet, it’s a lifestyle change. Yes, eye roll, you hear this over and over again. I’m sure you will keep hearing this until it finally drops on your head like a coconut and finally say YES, this is how my life is now. If I make this my lifestyle I will no longer struggle or yo-you diet. You’re creating habits that you’ll keep with you for the rest of your life. For years we thought after we dropped the weight or inches, we could go right back to your old lifestyle. Well not to be sassy but how did that workout for you in the past. How long before you gained all of that weight back. When you read a diet plan think about if it’s something you can live with for the rest of your life or will you be waiting for that day where you can stop following the rules.
2. You know you’re so much more than a number.
   Focusing on scale weight will make you bat shit crazy! Stepping on the scale every day is dangerous. A lot of things will have an effect on your weight based on what you eat and how much water you retain, did you poop, are you getting your period. You may get excited to lose two pounds and realize that half of that was water weight when you check the next day and you’re up a pound again.
   Instead, focus on your non-scale changes. Get excited about losing an inch or being able to make it a little further in your workout without feeling tired or out of breath. The scale is just a number. It means nothing. Keep your focus on how your life is changing for the better!
3. You don’t deny yourself your favorite foods.
   Part of living with your new lifestyle is understanding you’re going to crave foods and if you deny those cravings you’re going to binge. Instead, indulge safely. Make lower calorie or healthier versions of the foods you crave or choose a smaller portion to satisfy the craving. I’m a sucker for Pinterest, they have so many AMAZING recipes that will simulate many different food choices or give you great suggestions for healthy food swaps.
4. You know that you shouldn’t just eat salads.
   I’m going to insert my own eye roll here. When I first started eating healthy so many of my friends and family  were like so are you going to eat like a rabbit. I’m seriously how healthy can salad be for you. Ummm you are very misinformed. I’ve been eating, clean for over a decade. Let me tell you I eat WAY more than I did when I was “dieting”. A healthy diet needs carbohydrates, protein, and fats. Cutting out all of one isn’t healthy. It’s about balance. You can’t just eat salad and greek yogurt all day every day. Take time to learn about proper nutrition.
5. You understand this isn’t an overnight thing.
   As a fitness professional nothing makes me more crazy than when I see this lose 100 pounds in 3 days. Sorry that’s not how it works. To build healthy habits and lose weight and inches TAKES TIME!!! Sadly it’s harder to lose weight than it is to gain it. Plus if you are someone who’s played the yo yo game for a long time, you body is like a stubborn 2 year old and will not give it to you as quickly as someone who has never dieted!!!
6. You motivate yourself and reach out for support when you need it.
   Losing weight is hard. It’s also exhausting. You need to keep yourself motivated. Before you start on this journey decide what make will keep you going’ You may have to do some trial and error to find what works for you to keep you motivated and excited about your journey. If you’re struggling, don’t be afraid to reach out for support.

The post Are You Falling For This Willpower Scam” appeared first on Kim Barnes Jefferson.

Sorry for pointing out the obvious. Eating sweets and desserts makes you crave more sugar. It’s a vicious circle that never ends. It’s no wonder why you’re craving sugar all day long.

Some of our cravings are around habits, for example, say you have sugar cravings every day around 7 p.m. It’s probably because you just finish dinner and had a hard day and want to give yourself a reward. So.. here are two strategies. 1. Distract yourself —  call a friend or go outdoors for a walk. You can even wash the dishes or take a shower! Do whatever it takes to get yourself busy.  2. If going cold turkey isn’t your think, you can scale back, so you allow yourself 6 treats that week, then 5, then 4. You get what I’m putting down  🙂

We also have foods that just trigger use to lose our stuff! Here is where you become a detective to determine what sets up you to crave and unfortunately binge. Is it just seeing or being around it, stress or other emotions. Now that you determined this, you can work to find healthier substitutes.

Another proven way to beat sugar cravings is to increase your protein intake. Protein is known for its appetite suppressing properties. Not only it feeds your muscles and cells, but also keeps you full longer. When you’re craving sugar, eat a high protein snack. Boiled eggs, protein bars, walnuts, sunflower seeds, cottage cheese, and Greek yogurt are your best options. These foods also promote weight loss and boost your energy.

Make sure you eat more fiber. This nutrient regulates blood sugar levels. Most people are craving sugar when their bloog glucose levels drop. The best sources of fiber include whole grains, whole rice and pasta, seeds, raw nuts, green leafy vegetables, cabbage, and cauliflower. These foods also contain complex carbs, which are slowly absorbed into your body. As a result, they reduce hunger and cravings.

I’d love to hear your feedback, what is something you crave and how have you been able to find a healthier substitute OR crush that craving.

Need more support’ Check out my craving crushing report.

The post Simple Tips to Beat Sugar Cravings appeared first on Kim Barnes Jefferson.

During the winter months, your body’s immune system is presented with greater challenges when germs are quickly spread from person to person. The standard advice from your doctor is to wash your hands regularly, get a flu shot, and avoid unnecessary contact with those who may be sick. Okay for those of who work with the general public and this is really hard.

For most of in the fitness industry, we know that one of the best ways to stay healthy is to have a balanced diet. While no nutritional product or supplement can ever prevent you from having allergies, catching a cold or flu, or treat those illnesses or symptoms once you get them,  it’s critical that you feed the immune system the proper nutrients for it to function optimally.

A balanced diet should provide you with all the sustenance your body needs. But studies continue to show that most diets lack vitamins and minerals, such as zinc and vitamin C, which play a special role in our bodies’ immune systems. Special ingredients within food and in supplements also can help your body in its fight against foreign invaders while protecting against their harm. The following seven nutrients and bioactives support your immune system through a variety of ways:

1. Zinc, in particular, is a mineral that plays an important role in the function and development of immune cells, specifically, T-cells.  Zinc has also been shown to maintain reserves to guard against a compromised immune system.
2. Vitamin D affects nearly all your body’s cells, including those in the immune system. During the winter months, however, levels tend to drop in most people (depending on latitude) because the days are shorter. Vitamin D plays a key role in balancing immune response (8).
3. Vitamin C is closely tied to the immune system. We can’t produce vitamin C. Instead, we need to rely on the foods we consume such as kiwi, bell peppers, and citrus fruits. Scientists are speaking up about the suboptimal recommended daily allowance (RDA) of vitamin C, saying that it should be increased to 200 milligrams per day to ensure tissue and cell saturation and promote better overall long-term health (9). This is more than double the current recommendation of 75 milligrams per day for women and 90 milligrams per day for men. Researchers argue that the current RDA levels are based on the prevention of vitamin C deficiency or the disease, scurvy. I’d love to hear if anyone has had a client that’s had scurvy or even rickets.
4. Echinacea this plant’s roots and leaves have been used for centuries by Native Americans for their medicinal qualities. Randomized controlled studies support Echinacea’s beneficial effect on the immune system (13-15).
5. Reishi Mushroom (pronounced Ray-She) is commonly consumed in Japan as either a tea or powder and reputed to increase youthful vigor and vitality. Multiple studies have also shown that Reishi mushroom supports the function of the immune system and benefits overall health. What’s more, multiple studies suggest the immunomodulatory effects of reishi mushroom and overall health benefits (15-19).
6. A good melatonin supplement can help guard against lack of sleep and poor sleep, helping to keep your immune system functioning nicely. Getting adequate sleep is probably the most important habit to support the immune system. Without proper sleep, the immune system is one of the first things to suffer. A number of the genes affected by sleep deprivation included several genes involved in immune system response.

Proactive Measures with Isagenix

When it comes to the immune system, it’s much more effective to be proactive rather than reactive, meaning you should be supporting the immune system every day rather than stepping up care once you are already sick. A healthy diet, along with daily supplementation with Ageless Essentials Daily Pack—containing zinc, and vitamins C and D—can keep your immune system properly nourished daily. Isamune Plus—containing zinc gluconate, colostrum, echinacea, and reishi mushroom—is a convenient spray that can be used daily to bolster defenses. In addition, Isagenix Sleep Support spray provides convenience in a quality melatonin supplement to make getting enough sleep easier nightly. Feel confident that you are protected with the best immune system support with Isagenix this winter.

References

1. Hemila H. The Open Respiratory Medicine Journal. 2011 (5):51-58.
2. Prasad AS et al. Am J Clin Nutr 2007 Mar; 85(3):837-44.
3. Prasad. Zinc: Mechanisms of Host Defense. J Nutr 2007, May; 137(5):1345-9.
4. Mossad SB et al. Ann Intern Med 1996;1[25:81]-8.
5. Godfrey  et al. J Int Med Res 1992;[20:23]4-6.
6. Weismann K et al. Dan Med Bull 1990;[37:27]9-81.
7. Eby GA et al. Antimicrob Agents and Chemother 1984;[25:20]-24.
8. Aranow C. Vitamin D and the Immune System. J Investig Med. 2011 August; 59(6): 881–886. doi:  10.231/JIM.0b013e31821b8755
9. Frei B, Birlouez-Aragon I, Lykkesfeldt J. Authors’ Perspective: What is the Optimum Intake of Vitamin C in Humans’ Crit Rev Food Sci Nutr 2012;[52:81]5-29. doi: 10.1080/10408398.2011.649149
10. Cesarone  MR et al.. Clinical and Applied Thrombosis/Hemostasis 2007; 13(2): 130-136.
11. Shing CM et al. Effects of bovine colostrum supplementation on immune variables in highly trained cyclists. J Appl Physiol 2007; 102: 1113-1122.
12. Crooks  CV et al. The effect of Bovine Colostrum Supplementation on Salivary IgA in Distance Runners. Inter  J Sport Nutr and Exercise Metabolism 2006; 16: 47-64.
13. Noguchi et al. Randomized clinical trial of an ethanol extract of Ganoderma lucidum in men with lower urinary tract symptoms. Asian J Androl.  2008;10(5):777-785.
14. Noguchi et al.. Asian J Androl.  Jul 2008;10(4):651-658.
15. Wachtel-Galor et al. Ganoderma lucidum (“Lingzhi”), a Chinese medicinal mushroom: biomarker responses in a controlled human supplementation study. Br J Nutr. 2004;91(2):263-269.
16. Gao  et al. Immunol Invest. 2003;32(3):201-215.
17. McGuffin  eds. American Herbal Products Association’s Botanical Safety Handbook. Boca Raton, FL: CRC Press, LLC 1997.
18. Hobbs C. Medicinal Mushrooms. 3rd ed. Loveland (OR): Interweave Press; 1996.
19. Tao and Feng. Experimental and clinical studies on inhibitory effect of Ganoderma lucidum on platelet aggregation. J Tongji Med Univ 1990;[10:24]0-3.
20. Möller-Levet CS, Archer1 SN, Bucca G, Laing EE, Slak A, Kabiljo R, Lo JCY, Santhi N, von Schantz M, Smith CP, Dijk D. Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. PNAS 2013 Feb 25 doi: 10.1073/pnas.1217154110.

The post 7 Ways To Boost Your Immune System appeared first on Kim Barnes Jefferson.

1. Acknowledge and own the habits.  there’s no sense denying them; they exist, your friends and family know they exist, so own them.  Say aloud, “I need to stop!”  Once you’ve acknowledged it, it begins to lose its power.  It’s certainly much better than ignoring your unhealthy habits or hiding them.
2. Let go of shame.  Don’t be ashamed of your unhealthy habits.  No one is perfect and we’re all striving to improve ourselves.  Everyone has something they need to work on.  Once you stop feeling ashamed of it, you can move forward and take control of your habits.
3. Understand where the habits came from.  One of the great tools to kicking a habit is to first understand where it came from.  For example, if you have a tendency to eat a lot in the evenings it could stem from your breakfast habits.  Once you know the reason behind your habits, they’re easier to change.  In the example of the late night eating, a simple solution may be to develop a resolution to have a good breakfast every morning, rather than trying to stop eating at night.
4. Understand why you want to get rid of your unhealthy habit.  Do you want to feel better’  Have more energy’  Look better’  Extend your life’  When you understand why you want to get rid of your unhealthy habits, it is easier to find the right motivation to help you achieve your goals.  For example, if you’re motivated to look better, maybe an old picture of yourself when you liked how you looked would work as appropriate motivation. 
5. Set reasonable goals.  Lofty goals don’t serve anyone.  If you want to get rid of unhealthy habits, establish goals you are fairly certain you can attain.  That doesn’t mean they have to be easy goals, but it is important that they are attainable.
6. Replace bad habits with good ones.  One of the best and easiest ways to get rid of unhealthy habits is to replace them with new habits.  For example, earlier we mentioned late night eating.  Rather than struggle with cravings while you’re sitting on the couch each night, brew a cup of green tea and change your habit to a good one, one that is healthy and beneficial for you.
7. Seek support.  Sometimes we just need a little help.  We need an extra hand, a little encouragement, or someone to listen to us when we’re having a tough time.  Support groups, friends and family can all be a great resource when trying to kick old habits.
8. Stay positive.  A good attitude is extremely helpful to kicking unhealthy habits.  It helps to be able to focus on more positive thoughts when you’re trying to get rid of habits that are detrimental to your health.  Before you set about accomplishing your goal, it helps to come up with a few methods for staying positive.  Find what makes you happy and make note of it.  When you’re having a negative thought or a tough moment, pull out your happy thought or your happy trigger and use it.
9. Reward yourself.  Reward yourself for accomplishing the small steps along the way and for making it through the tough times.  For example, if you’re trying to cut out after dinner snacks and one particular evening you’re really craving something other than the tea you’ve been drinking, and you manage to avoid the bag of chips on the counter or the ice cream in the fridge, then you could reward yourself by getting your favorite coffee at the neighborhood coffee shop in the morning.
10. Plan your success.  Rather than trying to wing it, it is helpful to plan how you’re going to attain your goal.  If you want to eliminate your habit of getting fast food for lunch each day, or you want to stop drinking coffee in the morning, how are you going to do it’  Break your goal down into smaller, more manageable steps for easier success.  For example you could stop going through the drive-thru four days out of the week but still go with your co-workers on Fridays.  After a week or two of success, you may even find that you’re ordering a salad rather than a burger.

Small successes give us confidence for larger ones. You create a pattern of success and strength.

The post Tips for Kicking Unhealthy Habits appeared first on Kim Barnes Jefferson.

I am a personal weight loss coach. This is my job to help you succeed at your weight loss goals. What’s really interesting is that when it’s time for the rubber to meet the road a few of my clients retreat into excuseville.

This is what it’s like to live in excuseville. You can’t workout or take care of yourself because….

Your kids need your help with _____________.

Your husband comes home with ___________ take out and  you don’t want it to go to waste.

It’s your friend’s ________________ and you’d be rude if you didn’t.

You’ll start ______________.

It’s only one______________. It can’t hurt, right’

What excuse are you using to keep you from living a healthy lifestyle’

Here’s one way to get started. You don’t need to do every thing at once, commit to change one thing! If you tomorrow was day 1 what is the one thing you would change’  Now that you make that change can you keep it up for 21 days.  It take 21 days to make a habit.

Are you done making excuses and ready to get real’ Give me a call.

The post What’s Your Excuse’ appeared first on Kim Barnes Jefferson.